SuperFly Coaching Podcast
Join Adam and Scott, two elite level age group athletes and triathlon coaches with SuperFly coaching for the latest in triathlon training and racing information including interviews with professional and elite level age group triathletes.

On today's show, Iott and Zucco interview Training Bible Medical Director Dr. John Post.  We discuss the use and abuse of NAIDS for endurance athletes, training with torn or missing meniscus, and hotspots on your feet when riding.  Also, we debate an article that says running may cause pre-mature death in athletes and the topic of Kenesio tape and it's benefits. 

Direct download: show58drpost.mp3
Category:general -- posted at: 10:20am EST
Comments[15]

On today's show, Iott and Zucco discuss targeting VO2 max in your training.  We hit on what that means, how to determine or estimate output at VO2 max, and key VO2 max sessions.  Also, as a part of our holiday special, we highlight great last minute gifts for your athlete. 

Goal mile week #9:  600 @ GP, 400 @ 10k pace, 600 @ GP  then 7 x 400 meters with 60 seconds recovery in between

Direct download: show57vo2max_New.mp3
Category:general -- posted at: 10:28pm EST
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On today's show, Iott and Zucco discuss performance testing in a lab setting AND in the field.  Come along as we tell about our very recent experiences with each type of peformance test on the bike.  We also interview Ryan Bolton on the benefits of a winter training camp. 

Goal mile week #8:  500 @ GP, 200 @ 10k pace, 200 @ GP, 200 @ 10k pace, 500 @ goal pace.  400 easy, then 6 x 400 at 5k pace with 60 sec recovery in between.

Direct download: show56testingtriathloncamps.mp3
Category:general -- posted at: 5:33pm EST
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On today's show, Iott and Zucco discuss some key characteristics of a good coach/athlete relationship, including using communication and athlete feedback on vital training decisions and the importance of a having a coach not a friend.  We also highlight several good crosstraining activities that can give your mind and body a break from swim, bike, and run.

Goal Mile Week 7:  500 @ Goal Pace, 600 @ 10k pace, 500 @ Goal Pace, 400 easy jog, then 5 x 400 meters with 60 sec recovery

Direct download: Show55coachingrelationships.mp3
Category:general -- posted at: 6:40pm EST
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On today's show, Iott and Zucco give full recap of Ironman Cozumel.  It's a very detailed experience, one where many lessons are learned and can be applied to other long course races.  Our month long giveaway comes to a close with more winners, and we announce goal mile week 5 and 6.

Goal mile #5  400 GP, 800 at 10k pace, 400 GP  5 x 400 with 60 sec recovery.

Goal mile #6  400 GP, 300 at 10k pace, 200 GP, 300 at 10k pace, 400 GP  5 x 400 with 60 seconds recovery.

Direct download: cozrecap2012.mp3
Category:general -- posted at: 3:47pm EST
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On today's show, Iott and Zucco answer several listener questions about recovering from injury and bad bicycle accidents.  We also have a chance to win dinner  on Adam!!  Goal mile week 4:  300 goal pace/400 10K pace/300 goal pace/400 10k pace/200 goal pace  4x 400 meters at 5k pace with 60 sec recovery.

Direct download: precozumelshow.mp3
Category:general -- posted at: 8:42pm EST
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On today's show, Iott and Zucco interview professional triathlete, Julie Dibens. 

Goal Mile:  300 goal pace, 1000 at 10K, 300 goal pace, 4 x 400 at 5k pace

Direct download: juliedibensinterview.mp3
Category:general -- posted at: 9:02pm EST
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On today's show, Iott and Zucco re-debate the high intensity, low volume type training plan for Ironman.  We highlight some reasons why it may work for some and not others.  We also hit goal mile #2, and have TWO more new contests!!  Goal Mile #2 Main set A: 200 meters at goal pace, 500 meters at 10k pace, 200 meters at goal pace, 500 meters at 10k pace, 200 meters at goal pace.  Main set B: 3 x 400 meters at 5k pace with 60 seconds recovery. 

Direct download: intensityvsvolume.mp3
Category:general -- posted at: 7:34pm EST
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On today's show, Iott and Zucco continue our discussion on offseason training, we "dive" into discussion about swimming.  We also hit on being unmotivated in training and talk about our favorite tunes to listen to as we train.  Goal mile, set A:  200 meters at goal pace, 1200 meters at 10k pace, 200 meters at goal pace. Set B: 2 x 400 meters with 60 seconds recovery at faster than 5k pace. 

Direct download: offseason22012.mp3
Category:general -- posted at: 7:30am EST
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On today's show, Iott and Zucco discuss our philosophies behind offseason training.  Adam lays out his goals for getting faster this winter and Scott discusses what has worked in prior years.  We also highlight a group training program called Goal Mile where we will introduce a new workout in this 14 week program each week on the show so YOU can join us in getting faster this offseason.  Lastly, our first 3 winners of our MEGA giveaway contest are announced! 

Direct download: offseason12012.mp3
Category:general -- posted at: 6:43am EST
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On today's show, Iott and Zucco discuss Adam's race at the 2012 Ironman World Championships.  We also offer, as a thanks to our listeners, an opportunity to win some fantastic prizes!!!

Direct download: 2012konarecap.mp3
Category:general -- posted at: 9:55pm EST
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On today's show, we quickly talk about Adam's experiences in the week before the race. 

Direct download: prekona2012.mp3
Category:general -- posted at: 9:40pm EST
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On today's show, Iott and Zucco talk about the goal setting process for the new season and how important it is for your success.  We also talk about key workouts headed into your goal Ironman race and hit on Lance vs. USADA. 

Direct download: SMARTgoals.mp3
Category:general -- posted at: 7:48pm EST
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On today's show, Iott interviews Paleo diet expert Amy Kubal.  We talk about how fat is an essential part of an endurance athlete's diet, give some suggestions for good snack choices, and discuss how to work on body composition. 

Direct download: amykubalshow.mp3
Category:general -- posted at: 8:31pm EST
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On today's show, Iott and Zucco give their respective race reports from Vegas and Madison, and we discuss 5 RULES of Ironman racing!!

Direct download: VegasandWiscoReports.mp3
Category:general -- posted at: 6:25pm EST
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On today's show, Iott and Zucco discuss the taper or peak phase of training.  We use our experiences to talk about common mistakes made by athletes when entering a taper period.  We also give tips and advice on things that should happen in your race week.

Direct download: taperphaseshow.mp3
Category:general -- posted at: 6:02am EST
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On today's show, Iott and Zucco talk about the Ironman World Championship with expert triathlon coach Mat Steinmetz. 

Direct download: konapreviewshow.mp3
Category:general -- posted at: 6:15pm EST
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On today's show, Iott and Zucco discuss some different running workouts that you can do off the bike that target race specificity.  We also have some more uncomfortable moments while training.  Lastly, we interview Ben Kanute who just came back from a successful summer of racing ITU in Europe. 

Direct download: benkanuteshow.mp3
Category:general -- posted at: 10:04am EST
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On today's show, Iott and Zucco talk about strategies for racing the Ironman distance.  We give a very detailed Ironman Wisconsin course preview with both of our perspectives on the swim, bike, and run courses.  Lastly, we discuss our secret long bike topics, and what really goes on during those 4+ hour bike rides.

Direct download: ironmanwisconsinshow.mp3
Category:general -- posted at: 8:31am EST
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On today's show, Iott and Zucco interview three time Iroman World Champion, Craig Alexander. 

Direct download: CraigAlexandershow.mp3
Category:general -- posted at: 12:07pm EST
Comments[17]

On today's show, Iott and Zucco discuss all things Racine 70.3 and our experiences in the race as well as having the opportunity to spend some pre and post race time with current 70.3 and Ironman World Champion, Craig Alexander.  We also dedicate some show time to tips for athletes who are riding on a group ride for the first time. 

Direct download: episode40racinegrouprides.mp3
Category:general -- posted at: 9:57am EST
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On today's show Iott and Zucco finish our interview with legendary running coach Bobby McGee.  In part 2, Bobby discusses the  mental side of racing and training, including tips for athletes and ways to practice being "mentally tough" during hard sessions.  We also hit on Adam's experience racing a very short Muncie 70.3. 

Direct download: Episode39BobbyMcGee2.mp3
Category:general -- posted at: 9:49am EST
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On today's show Iott and Zucco interview legendary running coach, Bobby McGee.  We discuss training and racing in hot/humid conditions and how you can do heat acclimation for your next "hot" race. 

Direct download: episode38.mp3
Category:general -- posted at: 9:17pm EST
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On today's show, Iott and Zucco interview elite age group athlete Joe Lotus.  We discuss how ways to make training while on business travel easier, how using a group can help make you faster, and several things you can incorporate into your training to make you become more efficient. 

Direct download: episode37joelotus.mp3
Category:general -- posted at: 11:10pm EST
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On Today's show, Scott and Adam discuss the meaning of a limiter and how to identify them.  We also talk about a different approach to training periodization called Conjugate Sequence, and Happy Father's day to all the training dads!!

Direct download: episode36_New.mp3
Category:general -- posted at: 10:43pm EST
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On today's show, Scott and Adam share some experiences on how to fight through difficult times in racing.  We also interview Wattie Inc. team and Kona hopeful, JJ Brandsetter.  Finally, we talk about what a limiter is and how to find yours. 

Direct download: episode35_New.mp3
Category:general -- posted at: 10:18pm EST
Comments[120]

On today's show, Scott and Adam finish their discussion on qualification for world championship events. We talk baseline metrics that Kona qualifiers typically hit and Scott has an "informal" research study to give some guidence for athletes looking to qualifiy for Kona or Vegas. We also talk about the TBC win at Leon's triathlon and 5 lucky athletes will recieve a 3 month FREE coaching package.  Listen for details!!
Direct download: episode34_New.mp3
Category:general -- posted at: 7:47am EST
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Today, we interview TBC elite coach and former Olympian Ryan Bolton.  We talk about key long run sessions and benefits of doing brick workouts.  We also give away a discount code for Ryan's June 29-July 1 Lecture and Run clinic in Chicago.  Please email us for details!!

Direct download: ryanboltonshow32.mp3
Category:general -- posted at: 8:12pm EST
Comments[182]

On today's show Scott and Adam discuss part one of our thoughts on qualification for world championship races and what we feel athletes should need to be ready to do.  Also, we finalize our trip experiences to the American Triple T triathlon, and we have Ryan Bolton coming to Chicago, find out how you can train with him and his elite Kenyan runners!

Direct download: episode_32_kona.wav
Category:general -- posted at: 11:09pm EST
Comments[0]

On today's show, Scott and Adam are joined by TrainingBible Elite coach Carla Hastert and we discuss American Triple-T weekend.  Sorry guys, this isn't edited very well, but we hope you enjoy!!

Direct download: TripleTepisode.mp3
Category:general -- posted at: 9:13pm EST
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On today's show Scott and Adam discuss several run workouts that you can do to improve your pacing during a race. We also highlight ways that you can determine an appropriate wattage range to race under. Lastly, Adam reports on his experiences racing Lance down in St. Croix.

Direct download: episode31.mp3
Category:general -- posted at: 4:32pm EST
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On today's show we talk with Training Bible Elite coach Jim Vance about many training topics including training specificity.  We also have a new contest, tell us your KEY workouts!!

Direct download: episode30jimvance.mp3
Category:general -- posted at: 8:57pm EST
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On today's show, Scott and Adam discuss what your trainings should look like in the week after your first race of the season.  As summer grows near, we also highlight tips to make training and racing in hot and humid conditions a success.  Finally, we answer the question of when you should incorporate running drills into your training.  FREE TRAINING CAMP MAY 25-27, listen for details!

Direct download: episode29.mp3
Category:general -- posted at: 10:35pm EST
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On today's show, Scott and Adam talk about building your perfect swim week.  Scott and Adam highlight recent races and give reports on how they went.  Finally, we have a code for a FREE TrainingBible Coaching camp in May!!

Direct download: episode28nola.mp3
Category:general -- posted at: 7:51pm EST
Comments[0]

On today's show, Scott and Adam discuss the importance of having a detailed race plan headed into your key races of the season.  We also put the finishing touches on the last of our training zone discussion in zone 5.  Lastly, we have a few new contests for the listners, and don't forget to get your TBC cycling kits now at www.trainingbible.com

Direct download: episode27race_plan.mp3
Category:general -- posted at: 8:55pm EST
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On today's show, Scott and Adam talk about tips for your taper, how weight loss applies to us, and crazy things that happen during training.
Direct download: episode26taper.mp3
Category:general -- posted at: 10:39pm EST
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On today's show, Scott and Adam talk about what is happening in their training.  We hit tips and benefits for training in zone 4 and we have an interview with Chicago based TBC coach Mark Beckwith.

Direct download: episode_25.mp3
Category:general -- posted at: 9:48pm EST
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Dr. John Post joins the show today to discuss triathlon specific injuries and understanding the healing process. Scott and Adam also discuss effective zone 3 training practices, and we have MAJOR swag to giveaway...so listen and respond!!
Direct download: episode24drpost.mp3
Category:general -- posted at: 8:29pm EST
Comments[0]

On today's show we talk about what is Zone 2 training and how it should be done correctly. We also have Lindsay Zucco in studio to discuss how a physical therapist can help injured AND healthy athletes. She also gives us her top recovery techniques.
Direct download: episode22.mp3
Category:general -- posted at: 10:36pm EST
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On today's show Scott and Adam cover the first in five part series discussing each training zone.  We begin with Zone 1, what it means, what kinds of workouts, and what benefits it has to you.  We also talk about the differences in the various power meters on the market now and what the pedal based system will bring for the future.  Lastly, we interview Jim Dicker, a two time Ironman AG champion about training the older athlete. 

Direct download: episode_21-jimdicker.mp3
Category:general -- posted at: 9:20pm EST
Comments[60]

On today's show Scott and Adam discuss the importance of getting your training intensity dialed in correctly with the help of some metabolic testing. We also highlight a new training option we will offer for athletes targeting Ironman Wisconsin.  Lastly, we talk about some questionable race tactics, is it strategy or is it being a poor sport???   
Direct download: episode20.mp3
Category:general -- posted at: 9:38pm EST
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On today's show Scott and Adam talk to Mat Steinmetz who coaches the current Ironman World Champion Craig Alexander and Julie Dibens. 

Direct download: episode19matsteinmetz.mp3
Category:general -- posted at: 10:57pm EST
Comments[0]

On today's show, Scott and Adam highlight three key progressive run workouts you can immediately fit into your training.  We also introduce two new segments including those uncomfortable moments you have in training and the oddities we see on a daily basis.  Learn what fartlek training really means and we interview UR founder Dale Hastert. 

Direct download: episode18dalehastert.mp3
Category:general -- posted at: 6:23am EST
Comments[0]

On today's show, Scott and Adam are back and we try to answer the question, "Should I train if I'm sick?"  Upon Adam's return from the Death Valley camp, we discuss why going on a training camp might be good for you, and finally our thoughts on Lance Armstrong coming back to triathlon. 

Direct download: episode17.mp3
Category:general -- posted at: 7:33pm EST
Comments[0]

On today's show, we discuss 5 key muscular endurance workouts that you can do towards the end of your Base Training period. Adam has left the building so Scott talks about how you should approach racing other distances when training for an Ironman, and we interview Junior Elite Triathlete Ben Kanute.
Direct download: episode16kanute.mp3
Category:general -- posted at: 5:21pm EST
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On today's show, Adam and Scott finish their interview with Joe Friel.  We help with keeping training motivation high, and discuss things that make you a triathlete. 

Direct download: show15.mp3
Category:general -- posted at: 10:21pm EST
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On this weeks show, we interview best selling endurance author, coach, and co-founder of TrainingBible coaching Joe Friel. We take audience questions in part 1.
Direct download: joefrielpart1.mp3
Category:general -- posted at: 5:50pm EST
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On today's show, Scott and Adam give direction on how to set an effective race schedule to fit your needs as an athlete, also we talk about  how to focus on cadence to improve your run training.  Lastly, we have an interview with 2-time Kona qualifier, Jay Druml who set an Ironman PR less than 12 months after major back surgery!!!

Direct download: Episode13jaydrumlracescheduling.mp3
Category:general -- posted at: 7:09am EST
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On the first show of the new year, Adam and Scott discuss the why's and how's of base training, how to establish your training zones, and simple goal setting.  Plus we are giving away $500 to start the new year off right!!

Direct download: episode12.mp3
Category:general -- posted at: 4:54pm EST
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