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 brief show, Iott and Zucco discuss snowy running vs. treadmill running and begin to start a new segment on "debates."  Try this swim set, 4 x 1000 at goal IM pace on :20 rest. 

Direct download: show92snowrunning.mp3
Category:general -- posted at: 10:01pm EST
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On today's show, Iott and Zucco discuss several things that you should consider when planning your goal race for 2014.  We also start our 2013 Holiday Giveaway! 

Direct download: show91pickyourrace.mp3
Category:general -- posted at: 7:05pm EST
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On today's show, we replay one of our most downloaded shows.  We interview Amy Kubal, a Paleo Diet Nutrionist about getting lean and shedding some winter weight.  Good stuff!!

Direct download: show90paleodietnutritionistamykubal.mp3
Category:general -- posted at: 6:36pm EST
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On today's show, Iott and Zucco continue our discussion on velocity at Vo2 max this time using swimming as the example.  We also discuss some tips for layering up for the winter and racing strategies for riding rolling hills. 

 

Velocity at Vo2max SWIMMING

Main set:  10 x 50 ALL OUT with equal recovery  If your 50 time drops more than 10%, end the session. 

Direct download: show89HolidayGiveaway.mp3
Category:general -- posted at: 8:33pm EST
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On today's show, Iott and Zucco begin a discussion on good things to do in the offseason training period.  Today we discuss the goals of working on body composition, developing high intensity intervals into your cycling, identifying limiters and a good CrossFit debate. 

 

VO2 max session #1:  Main set 1-2 x 3 (3 x 1 minute at 130% of threshold) 2-3 minutes of recovery in between each interval

Direct download: show87offseasonguide.mp3
Category:general -- posted at: 6:18pm EST
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On today's show Iott and Zucco discuss our race at Ironman Florida. 

Direct download: show87ironmanfloridarecap2013.mp3
Category:general -- posted at: 12:49pm EST
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On today's show, Iott and Zucco preview Ironman Florida.  The course, the logistics, and the tips!!

Direct download: show86IronmanFloridapreview.mp3
Category:general -- posted at: 9:15pm EST
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On today's show, Iott and Zucco discuss our race at the 2014 Ironman World Championships  in Kona.  We also release some information to our audience about 2014 camps and the right to purchase a slot to the 2014 Ironman Arizona. 

Direct download: show85konarecap.mp3
Category:general -- posted at: 8:45pm EST
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On today's show, Iott and Zucco talk live from Kona about our 2013 race predictions.  We also have TBC elite coach Jim Vance with us, and he gives a very interesting statistical perspective of some run analysis in prior Kona years.

Direct download: show85Kona2013.mp3
Category:general -- posted at: 8:38pm EST
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On today's show, Iott and Zucco recap the Vegas 70.3 world championships.  We also discuss some tips for the last few weeks of your Ironman build preps and give some key workout examples.

Direct download: show84konabuild.mp3
Category:general -- posted at: 9:00pm EST
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On today's show Iott sits down with Break Through Multisport President, Ryan Reill.  We discuss all things Ironman Arizona, and have MAJOR announcements about a partnership with TrainingBibleCoaching!!

Direct download: show83IMAZ.mp3
Category:general -- posted at: 7:21pm EST
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On today's show, Iott and Zucco discuss overcoming obstacles in training, we bring back a few segments from the dead, and giveaway a GARMIN!!

Direct download: show82Oovercomingobstaclesintraining.mp3
Category:general -- posted at: 8:32am EST
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For today's show, we replay our 2012 Ironman Wisconsin course preview, and 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: ironmanwisconsinshow2012.mp3
Category:general -- posted at: 8:06pm EST
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On today's show Iott and Zucco discuss Steelhead 70.3 and the entire race weekend experience.  We also need your input on the best road trip food after a race!!

Direct download: show81Steelheadtactics.mp3
Category:general -- posted at: 9:42am EST
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On today's show, Iott and Zucco discuss tips for swimming in choppy or rough open water, we also dissect our recent race in Racine, and decide if a "true" vacation is possible for a triathlete.

Direct download: show80RacineOWS.mp3
Category:general -- posted at: 8:28pm EST
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On today's show, Iott and Zucco discuss track workouts for all race distances and ability levels.  We also highlight Ben Kanute's top American finish at ITU Kitz, and have a intro on our training logs so far this summer!

Direct download: show79trackworkoutsforalldistances.mp3
Category:general -- posted at: 10:22am EST
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On today's show Iott and Zucco discuss the topic of overdistance training and the physical and mental benefits it has as a component of your training plan.  We also do a review of our most recent races Eagleman and Kansas 70.3s.  Lastly, we offer  up another Garmin to one of our lucky listeners. 

Direct download: show78overdistancetraining.mp3
Category:general -- posted at: 8:03am EST
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On today's show, Iott and Zucco discuss race tactics, from experiences and from the experiences of others.  We discuss where and when to make moves throughout  each race distance. 

Direct download: show77racetactics.mp3
Category:general -- posted at: 8:56am EST
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On today's show Iott and Zucco discuss measuring training stress.  We also highligh four components of training, duration, frequency and intensity and how some athletes mistakenly default to comparing everything in terms of only volume.  Plus, win a BOOK and a FREE spot at our next camp. 

Direct download: show76measuringtrainingstress.mp3
Category:general -- posted at: 1:19pm EST
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On today’s show, Iott and Zucco discuss all things bike related.  We talk about Julie Diben’s upcoming Time Trial race at the Tour of California and some of the preparations that Adam made to be s pecific to the course.  We also disucss whether or not you should add intervals to your long ride when focusing on Ironman racing. 

Direct download: show75BikeFocusATOCTimeTrial.mp3
Category:general -- posted at: 10:53pm EST
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On today's show, Iott and Zucco sit down with Deb Hodgett, Carla Hastert, and Lindsay Zucco on their new book Tri-Mom.  We discuss the challenges facing mothers as they juggle the many different facets of their lives.  Also, don't forget our  FREE camp on May 24-26th, details inside!!

Direct download: show74TRImom.mp3
Category:general -- posted at: 11:21pm EST
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On today's show, Iott and Zucco discuss Scott's race in New Orleans and  give away our free code to our May camp!!

Direct download: show73NOLAreport.mp3
Category:general -- posted at: 6:23pm EST
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On today's show, Iott and Zucco discuss dialing in your race nutriition and we give some guidelines for planning on proper intake during half ironman races.  We also highlight ways  to avoid panic when race nutrition goes bad on race day.  Lastly, we interview personal trainer, Tony Bruno about muscle activation technique, what it is and who it could benefit.

Goal Power Week 9 - Main set 25 minutes at 100-105% of FTP, 10 minutes easy spin, 4 x 3 minutes at BEST POWER with 2 minutes recovery

Goal Power  Week 10 - Main set 25 minutes at 105-110% of FTP, 10 minutes easy spin, 4 x 3 minutes at BEST POWER with 2 minutes recovery

Direct download: show72racenutritionMAT.mp3
Category:general -- posted at: 5:06pm EST
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On today's show, Iott and Zucco discuss differences between overtraining, overloading, and overreaching.  We identify some symptoms that are often confused with overtraining.  Several new announcements about upcoming events, and things you shouldn't buy that are made generic.

Goal Power #8:  Main set 20 minutes at 105-110% of FTP, 10 minutes easy spin, then 5 x 2 minuets BEST POWER with 2 minute recoveries

Direct download: show71overtraining.mp3
Category:general -- posted at: 11:53am EST
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On today's show, Iott and Zucco discuss Oceanside 70.3 and give a brief race report.  We also introduce a new partnership with Human Kinetics, puslisher of Triathlon Science.  Our topic this week is Swim Base Building.

 

Goal Power #7:  Main set 20 minutes @ 100-105% of FTP, recover with 10 minutes of easy spinning, then 5 x 2 minutes for BEST POWER with 2 minutes recovery.

Direct download: show70SwimBaseBuilding.mp3
Category:general -- posted at: 10:25am EST
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On today's show, Iott and Zucco discuss some more benefits of metabolic testing and highlight Jeff Kitchen from Phoenix's methods.  We also preview Adam's first race of the season. 

Goal Power #6:  main set 15 minutes at 105-110 % of FTP, 10 minutes easy spin, 7 x 1:30 with 2 min recoveries

Direct download: show69metabolictesting.mp3
Category:general -- posted at: 8:29pm EST
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On today's show, we sit down with Dr. John Post and discuss common foot related injuries and  ways to prevent and treat them.  We also discuss a new triathlon book that has hit the market called Triathlon Science co-edited by Jim Vance and Joe Friel. 

Goal Power week #6:   15 minutes @ 105-110% of FTP, recover with 10 minutes of easy spinning, then 7 x 1.5 minutes for BEST POWER with 2 minutes recovery.

Direct download: show68Dr.PostJimVance.mp3
Category:general -- posted at: 11:19am EST
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On Today's show Iott  and Zucco recap from Tuscon Training camp 2013. 


Goal Power #5 Main set:  15 minutes at 100-105% of FTP, 7 minutes easy spin, then 7 x 90 seconds BEST POWER on 2 minutes recovery

Direct download: tucsoncamprecap.mp3
Category:general -- posted at: 10:26am EST
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On today's show, Iott and Zucco discuss our approach to the very first race of the season, typically this has been an early season race, which varys greatly from a mid to end of the season "A" race.  We also have part 2 of our interview with Peter Kotland where he discusses days 2 and 3 of Ultraman.

Goal Power week #4:  main set- 13 minutes at 105-110% of your FTP, 7 minutes easy spin, then 5 x 90 seconds with 2 minutes recovery

Direct download: show66peterkotlandpart2.mp3
Category:general -- posted at: 6:45pm EST
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On today's show, Iott and Zucco discuss mental toughness during training and tips on how to overcome problems with reaching prescribed intensities within training intervals.  We also talk about how comparing your training to those of your friends isn't a good idea.  Lastly, we have part one of our interview with Peter Kotland, a professional triathlete and Ultraman World Champion.

 

Goal mile week #3:  Main set  13 minutes at 100-105% of FTP, 7 minutes easy spin, then 5 x 90 seconds at BEST POWER with 2 minutes easy in between

Direct download: Show65PeterKotlandpart1.mp3
Category:general -- posted at: 10:02am EST
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On today's  show, Iott and Zucco recap the 2013 Training Bible Coaching Death Valley camp complete with some good stories.  We also do a course preview on the 70.3 World Championship course and Ironman Louisville. 

Goal Power #2 Main set:  10 minutes at 105-110% of FTP, 5 minutes easy spin, then 5 x 1 minute at BEST POWER with 2 miniutes of easy spinning in between.

Direct download: show64deathvalleyrecap.mp3
Category:general -- posted at: 9:10am EST
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On today's show, Iott sits down with Jay Druml, TrainingBible eltie level coach, to discuss Jay's experience coming back from major back surgery to  qualifying for Ironman World Championships.  We also introduce a new 10 week power focused bike program that we will introduce each week.

 

Goal Power Week #1 - 10 minutes at 100-105% of FTP, 5 minutes easy, 5 x 1 minute @ BEST POWER with 2 minute recoveries.

Direct download: show63goalpowerintro.mp3
Category:general -- posted at: 10:00am EST
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On today's show we dig DEEP into the TrainingBible Podcast archives and replay a 2008 interview with David Bush about metabolic testing.  Enjoy, we'll be back next week!!

Direct download: show62metabolictesting.mp3
Category:general -- posted at: 12:41pm EST
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On today's show Iott and Zucco discuss the importance of cadence in your training and how you can focus on it both on the road and during a race.  We also preview Racine and Muncie 70.3. 

Goal Mile FINAL WEEK!!!  1600 meters at GOAL PACE, then 10 x 400 m with 60 seconds recovery.

Direct download: show61cadence.mp3
Category:general -- posted at: 6:30pm EST
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On todays, show Iott sits down with co-host Jim Vance and talk about professional training.  We also discuss a different approach to typical BASE training.  

Goal mile #13:  1000 at goal pace, 300 at 10k pace, 300 at goal pace  10 x 400 meters with 60 seconds recovery

Direct download: show60JimVancecohost.mp3
Category:general -- posted at: 12:34pm EST
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On today's show, Iott and Zucco talk about training when when you aren't feeling 100% and some steps you can take to allow your body to heal and continue to train.  We also talk about training during busy times in your life and what is the best training sessions to do when busy.  Lastly, we preview three early season 70.3 races that you may have on your schedule.

Goal Mile #11   900 GP, 400 @ 10k pace, 300 GP   8 x 400 with 60 sec recovery

Goal Mile #12   1000 GP, 400 @ 10k pace, 200 GP  9 x 400 with 60 sec recovery

Direct download: show59coursepreviews.mp3
Category:general -- posted at: 10:45pm EST
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On today's show, Iott and Zucco talk about how to set up your basic training week.  We highlight some structure tips to help you be consistent and stay on track.  We also debate the benefits of swimming different strokes other than freestyle.

Goal mile week #10   800 @ goal pace, 400@ 10k pace, 400@ goal pace,  8 x 400 @ 5k pace with 60 sec recovery

Direct download: show58basicweek_New.mp3
Category:general -- posted at: 4:43pm EST
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