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# Set The Pace

Triathlon and Multisport Training, Coaching and Mentoring

## Sitemaps

- [XML Sitemap](https://setthepacetriathlon.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Pace Like a Pro: The Secret Sauce to Triathlon Success](https://setthepacetriathlon.com/pace-like-a-pro-the-secret-sauce-to-triathlon-success/) - Pace Like a Pro: The Secret Sauce to Triathlon Success Picture this: you’re standing at the start line of your triathlon. Goggles on, wetsuit zipped, adrenaline buzzing. The horn blasts and—BOOM—you surge forward like a rocket 🚀. Feels amazing… until it doesn’t. Halfway through the bike you’re gasping, your legs are fried, and by
- [The Best Way to Keep Running Shoes Fresh, Clean, and Injury Proof](https://setthepacetriathlon.com/the-best-way-to-keep-running-shoes-fresh-clean-and-injury-proof/) - 🏃‍♂️ How to Keep Running Shoes Fresh to Avoid Injuries and Extend Their Life Most runners focus on miles, paces, and training blocks, but forget one of the most overlooked injury-prevention tools they already own: their running shoes. When shoes stay wet, worn down, or packed with bacteria, they lose structure, cushioning, and support. That
- [Watts, Wheels, and Wetsuits: Your No Excuses Race Day Gear List](https://setthepacetriathlon.com/watts-wheels-and-wetsuits-your-no-excuses-race-day-gear-list/) - You have trained your body for months. Now it is time to make sure your equipment is ready. Race day is not just about fitness, it is about preparation. Here is a complete list of what to bring, why it matters, and how it can save your race. 🚲 Bike Setup Bring the race bike
- [Buying a Used Triathlon Bike: Top Reasons It’s Smarter Than Buying New](https://setthepacetriathlon.com/buying-a-used-triathlon-bike-top-reasons-its-smarter-than-buying-new/) - Listen up, triathletes. You do not need to remortgage the house to ride fast. That shiny new bike in the showroom? Sure, it looks like it was forged in a wind tunnel by NASA. But guess what? A well-chosen used tri bike will give you the same speed for half the price—and maybe even come
- [Mind Over Miles: How to Build Unshakable Mental Toughness for Endurance Sports](https://setthepacetriathlon.com/mind-over-miles-how-to-build-unshakable-mental-toughness-for-endurance-sports/) - Every endurance athlete knows the truth: your body can be trained, fueled, and tuned like a machine, but the real test happens in your mind. Mental toughness is the difference between crossing the finish line strong and breaking down halfway. The good news? Mental strength for endurance athletes is not an inborn talent—it is a
- [The Secret Transition: Turning Lost Minutes Into Training Gold](https://setthepacetriathlon.com/the-secret-transition-turning-lost-minutes-into-training-gold/) - You can’t stockpile time. You can’t swipe a credit card and buy more minutes. And no, your unused hours don’t roll over like a cell phone plan from 2003. Once a day’s gone, it’s gone. So why do some people cross the finish line of the day with a sense of accomplishment while others are
- [From Panic to Power: How to Own Your Next Triathlon Swim Start](https://setthepacetriathlon.com/from-panic-to-power-how-to-own-your-next-triathlon-swim-start/) - You’ve done the training. You’ve packed your gear. You’re standing on the shoreline with your heart pounding, wetsuit zipped, and goggles snug. Then reality hits: the swim start of a triathlon can feel like organized chaos. The good news? With the right mindset and strategy, you can turn what feels like chaos into confidence. Here
- [Slice the Wind Like a Pro: 5 Must-Know Tips for Riding Your TT Bike in Windy Conditions](https://setthepacetriathlon.com/slice-the-wind-like-a-pro-5-must-know-tips-for-riding-your-tt-bike-in-windy-conditions/) - Slice the Wind Like a Pro: 5 Must-Know Tips for Riding Your TT Bike in Windy Conditions If you’ve ever felt like you were wrestling a dragon while riding your time trial bike into a headwind—or worse, a gusty crosswind—this post is for you. Wind can turn your fast and aero dreams into a wobbly,
- [Your IRONMAN 70.3 Waco Stay Guide: Sleep Smart, Race Hard](https://setthepacetriathlon.com/your-ironman-70-3-waco-stay-guide-sleep-smart-race-hard/) - 🏨 Hotels with race-friendly perks Hotel Indigo Waco – Baylor Outdoor pool, bar on-site, free Wi‑Fi. Highly convenient to downtown and Baylor University. Great for relaxing post-race by the riverwalk. Hilton Waco Located right by the Brazos River (3.5⭐), features an outdoor pool, gym, spa and free airport shuttle Popular pick during Ironman weekends. Home2
- [Sick But Still Spicy: Smart Moves for Training While You're Under the Weather](https://setthepacetriathlon.com/sick-but-still-spicy-smart-moves-for-training-while-youre-under-the-weather/) - Let’s be real: Getting sick sucks. Especially when your race is circled on the calendar and you’ve been hitting your training like a caffeinated metronome. But even the most dialed-in triathletes catch a bug now and then. So what do you do? Crawl under the covers until it passes? Push through and hope your immune
- [✈️ Triathlon Travel Survival Guide: 5 Race-Week Travel Tips That Won’t Derail Your Performance](https://setthepacetriathlon.com/✈️-triathlon-travel-survival-guide-5-race-week-travel-tips-that-wont-derail-your-performance/) - Let’s get one thing straight: traveling for a race isn’t a vacation. It’s a high-stakes game of “don’t forget your goggles” and “please let my bike arrive in one piece.” As someone who’s coached athletes to race day from zip codes far and wide, I’ve seen it all from forgotten wetsuits to athletes trying to
- [Don’t Get Dropped: What Every Triathlete Should Know About Bike Choice](https://setthepacetriathlon.com/dont-get-dropped-what-every-triathlete-should-know-about-bike-choice/) - Are you riding the right bike for your triathlon goals? Whether you're prepping for your first sprint or eyeing a long-course PR, the bike you choose can make or break your experience—and your results. Time trial (TT) bikes and road bikes both have their place in the sport, but knowing when to ride which could
- [Fueling Your Fire: 5 Critical Nutrition Moves Every Endurance Athlete Must Master](https://setthepacetriathlon.com/fueling-your-fire-5-critical-nutrition-moves-every-endurance-athlete-must-master/) - If you're pushing your body for hours in the pool, on the road, or across the trails, what you eat before, during, and after your workouts isn't just important, it's the difference between breakthroughs and breakdowns. Don't leave your performance to chance. Here are the 5 critical nutrition moves you must master right now to
- [Lift to Last: Why Strength Training Is the Secret Sauce for Triathlon Success](https://setthepacetriathlon.com/lift-to-last-why-strength-training-is-the-secret-sauce-for-triathlon-success/) - Unlock Your Full Potential: When and How Triathletes Should Add Strength Training Let’s be real—triathletes are already juggling a lot. Swim. Bike. Run. Recovery. Nutrition. Sleep. So where does strength training fit in? Is it just “nice to have”? Or is it a key that unlocks your next breakthrough? Spoiler alert: It’s the
- [Pedals & Pixels: Smarter Indoor Rides with Your TV](https://setthepacetriathlon.com/pedals-pixels-smarter-indoor-rides-with-your-tv/) - Let’s face it—riding your smart trainer indoors can feel like watching paint dry. But your TV? That’s not just background noise. Used right, it can boost your focus, motivation, and even your race-day readiness. Here’s how to make your screen work for your ride: 🎮 1. Ride Through the Screen Fire up Zwift, ROUVY, or
- [Avoid the GI Apocalypse: Real Talk Nutrition for Your First IRONMAN](https://setthepacetriathlon.com/avoid-the-gi-apocalypse-real-talk-nutrition-for-your-first-ironman/) - IRONMAN Nutrition for First Timers: Do’s, Don’ts & Game-Changing Tips Fueling for a 140.6-mile race is one of the biggest challenges IRONMAN first-timers face—and it can be the difference between finishing strong or bonking hard. Lets break it down into three key principles: Not Enough, Too Much, and Not All Nutrition Is Equal. Here’s
- [Why You Need to Plan Your Triathlon Race Season Now — Not Later](https://setthepacetriathlon.com/why-you-need-to-plan-your-triathlon-race-season-now-not-later/) - If you’re still just thinking about your triathlon race schedule for the year… consider this your wake-up call. Top-performing triathletes don’t just train harder — they train smarter. And one of the smartest moves you can make? Locking in your race season early. Waiting until the last minute to choose your races can lead to
- [Run Faster, Hurt Less: 7 Easy Fixes for Better Running Form](https://setthepacetriathlon.com/run-faster-hurt-less-7-easy-fixes-for-better-running-form/) - Ever feel like you're running hard but not running fast? Or maybe you keep battling nagging injuries no matter how much you train? The culprit might not be your effort—it could be your form. Good news: A few simple tweaks can make a huge difference. Better efficiency, less fatigue, fewer injuries—it all starts with how
- [Why You’re Not Swimming Faster (And How to Fix It)](https://setthepacetriathlon.com/why-youre-not-swimming-faster-and-how-to-fix-it/) - You train hard. You put in the laps. But somehow, you’re still not getting faster. Sound familiar? Here’s the truth: Your technique is holding you back. Small inefficiencies in your stroke—ones you might not even notice—are creating drag, wasting energy, and keeping you from swimming at your full potential. The good news? A swim analysis
- [🚴 Disc Brakes vs. Rim Brakes: The Ultimate Showdown – Which One is Right for You? 🔥](https://setthepacetriathlon.com/🚴-disc-brakes-vs-rim-brakes-the-ultimate-showdown-which-one-is-right-for-you-🔥/) - Disc brakes have revolutionized cycling, but are they the right fit for you? Whether you're a die-hard triathlete, a gravel grinder, or a roadie chasing KOMs, the decision to switch (or stick) can be more complicated than just "discs are better." Here are five key things to consider before making the leap. 1. What’s Your
- [Develop a Plan Now!](https://setthepacetriathlon.com/develop-a-plan-now/) - "Those Who Fail to Plan, Plan to Fail." – Benjamin Franklin Your IRONMAN journey starts with a plan—and the sooner you develop one, the better. A solid training plan should outline key sessions, distances, time commitments, and disciplines while addressing your strengths and weaknesses. How to Structure Your Training Plan A good plan ensures you
- [Upgrade Your Ride: Why Race Wheels Could Be Your Secret Weapon](https://setthepacetriathlon.com/upgrade-your-ride-why-race-wheels-could-be-your-secret-weapon/) - Why Should You Upgrade to Race Wheels? If you’ve been in the triathlon world for a while, you’ve probably seen some serious gear upgrades out on the course. One of the most noticeable? Those sleek, deep-dish race wheels. But do they really make a difference, or are they just flashy bike bling? If you’re on
- [The Power of the Pause](https://setthepacetriathlon.com/the-power-of-the-pause/) - Training for triathlon glory demands dedication, grit, and the ability to juggle three sports with precision. But there’s a secret weapon many triathletes overlook in their pursuit of peak performance: the humble rest day. Far from being a day to slack off, a well-structured rest day can be the game-changer that propels you across the
- [Conquer the Storm: 7 Tips for Racing Triathlons in the Rain](https://setthepacetriathlon.com/conquer-the-storm-7-tips-for-racing-triathlons-in-the-rain/) - Rain can transform a triathlon into an entirely different beast. From slippery roads to soggy gear, it’s important to adapt your approach to ensure you stay safe, competitive, and as comfortable as possible. Whether it’s a light drizzle or a full-on downpour, these seven tips will help you embrace the challenge and conquer the
- [Unlock Peak Performance: Optimizing Nutrition for Endurance Training](https://setthepacetriathlon.com/unlock-peak-performance-optimizing-nutrition-for-endurance-training/) - When it comes to triathlon training, your nutrition strategy can make or break your performance. Let's talk about the importance of testing your nutrition during training to ensure optimal results on race day. Let's dive in! Tip 1: Understand Individual Needs // Every athlete is different, and so are their nutritional needs. By testing
- [Race Wheels : Save for new, buy used and save the difference?](https://setthepacetriathlon.com/race-wheels-save-for-new-buy-used-and-save-the-difference/) - When it comes to race wheels, it can feel a bit overwhelming. Every cyclist wants the speed and sleek look that race wheels provide, but not everyone has the budget to match. Luckily, there are ways to score a good deal without breaking the bank. Here are some tips for finding race wheels that
- [But WHAT IF IT RAINS!?](https://setthepacetriathlon.com/what-if-it-rains/) - If you race long enough, eventually you will be faced with racing in the rain. Triathlon is an outdoor sport, mother nature doesn't care about you going for that PR. Event organizers and RD's will have races in the rain as long as there are no severe winds or lightening, so here's how to best
- [Training Through Pain: When to Push On and When to Rest](https://setthepacetriathlon.com/training-through-pain-when-to-push-on-and-when-to-rest/) - If you're an athlete, you've likely faced times when pain or an injury made you question whether to keep training or take a break. This can be a hard choice because the right call is important for your long-term health and athletic success. Knowing when to push through and when to rest helps avoid
- [Dog on Your Tail? Cycling Hacks to Stay Ahead of Fido](https://setthepacetriathlon.com/dog-on-your-tail-cycling-hacks-to-stay-ahead-of-fido/) - There’s nothing like a peaceful bike ride. The wind in your hair, the rhythm of your pedals, and the great outdoors all around. But then it happens, a dog spots you, barks, and suddenly, you are part of an impromptu chase. While most dogs are just excited or trying to protect their turf, the
- [Faking It in the Pool: Hacks to Look Like You Enjoy Swimming](https://setthepacetriathlon.com/faking-it-in-the-pool-hacks-to-look-like-you-enjoy-swimming/) - If swimming isn’t your favorite part of training, you’re definitely not alone. A lot of people find it challenging to feel confident and relaxed in the water, especially if it’s not their main sport. But if you’re looking to fit in at the pool and give off a little more of that “I’m a swimmer”
- [Unlock Your Kona Spot: Insider Secrets to Qualify for the IRONMAN World Championship](https://setthepacetriathlon.com/unlock-your-kona-spot-insider-secrets-to-qualify-for-the-ironman-world-championship/) - The IRONMAN World Championship in Kona, Hawaii, is the crown jewel of triathlon racing. It’s where the world’s best triathletes come to test their limits in a grueling 140.6-mile race that includes a 2.4-mile ocean swim, a 112-mile bike ride, and a 26.2-mile marathon. But how do you get there? Unlike most races, you can’t
- [Unlocking Performance: The Benefits of 50-Meter Long Course Training for Swimmers and Triathletes](https://setthepacetriathlon.com/unlocking-performance-the-benefits-of-50-meter-long-course-training-for-swimmers-and-triathletes/) - Are you a swimmer or triathlete looking to up your game? Training in a 50-meter pool, also known as an Olympic-sized pool, can seriously boost your performance. Whether you’re prepping for a race or just want to swim faster and more efficiently, this is a game-changer. In these tips, I’m sharing the top reasons you
- [Unlocking Peak Performance: Mastering Recovery Between Tough Races](https://setthepacetriathlon.com/unlocking-peak-performance-mastering-recovery-between-tough-races/) - You know the grind of race season—sometimes it feels like there’s barely any time to catch your breath before the next big event. But the key to performing well in back-to-back triathlons isn’t just pushing harder; it’s knowing how to modify your training so you recover properly while maintaining your fitness for the next
- [From Suck to Joy: Transform Your Water Experience with These Simple Tips](https://setthepacetriathlon.com/from-suck-to-joy-transform-your-water-experience-with-these-simple-tips/) - Swimming can feel like a grind sometimes, especially if you’re focused on improving your speed, endurance, or technique. But swimming doesn’t have to be just about hard work. With a few mindset changes and some creative approaches, you can turn swimming into something fun and rewarding. By adjusting your perspective and focusing on the
- [The 25-Meter Pool Advantage: Unlocking Your Best Swim Training](https://setthepacetriathlon.com/the-25-meter-pool-advantage-unlocking-your-best-swim-training/) - When it comes to swim training, many triathletes dream of gliding through the long lanes of a 50-meter Olympic pool. But what if I told you that training in a 25-meter pool is a game-changer for your performance? That’s right! The shorter pool isn’t just for beginners or recreational swimmers—it can be your secret weapon
- [Age to Advantage: Secrets to Thriving in Triathlon as You Mature](https://setthepacetriathlon.com/age-to-advantage-secrets-to-thriving-in-triathlon-as-you-mature/) - Aging doesn’t mean you have to lose your competitive edge—especially in triathlon. Your body goes through changes as the years go by, but the good news is that with the right strategy, you can continue to improve, stay fit, and even enjoy a triathlon more than ever. Whether you're noticing small changes or preparing for
- [Boost Your Performance: The Benefits of Cryotherapy for Triathletes](https://setthepacetriathlon.com/boost-your-performance-the-benefits-of-cryotherapy-for-triathletes/) - Imagine finishing an intense day of triathlon training: you’ve swum several laps, biked for miles, and ended with a long run. You’re exhausted, your muscles are sore, and every part of your body is crying out for rest. Now imagine stepping into a chamber of freezing cold air that not only makes you feel
- [Is Masters Swimming Sabotaging Your Triathlon Goals?](https://setthepacetriathlon.com/is-masters-swimming-sabotaging-your-triathlon-goals/) - Masters swimming is a fantastic way to stay in shape, improve your technique, and be part of a supportive community. But if you're a triathlete, focusing too much on Masters swimming might actually be hurting your overall performance. Here are 7 tips to help you avoid common pitfalls and make sure your swimming workouts
- [Unlocking Your Best Performance: How Much Recovery Do You Need Between IRONMAN Races](https://setthepacetriathlon.com/unlocking-your-best-performance-how-much-recovery-do-you-need-between-ironman-races/) - Crossing the finish line of an IRONMAN is an incredible achievement. The months of training, the early mornings, the sacrifices—they all come together in that one triumphant moment. But what happens next? You might feel unstoppable, ready to tackle another race right away. However, to truly unlock your best performance, the time you spend
- [Crack the Code to Motivation: 7 Hacks You Can't Miss](https://setthepacetriathlon.com/crack-the-code-to-motivation-7-hacks-you-cant-miss/) - In these tips, we dive deep into the world of motivation and reveal 7 game-changing hacks that will revolutionize the way you approach your goals. From simple tricks to powerful mindset shifts, these hacks are designed to help you unlock your full potential and stay motivated on your journey to success. Whether you're feeling stuck
- [Triathlon Terms You’re Probably Getting Wrong](https://setthepacetriathlon.com/triathlon-terms-youre-probably-getting-wrong/) - Triathlons are more than just swim, bike, and run. They come with a whole language that can be confusing if you’re new to the sport. Misunderstanding these terms can not only affect how you talk about the sport but also how you train and race. To clear things up, here’s a breakdown of triathlon terms
- [Triathlon Secrets: 7 Surprising Misconceptions About the Sport](https://setthepacetriathlon.com/triathlon-secrets-7-surprising-misconceptions-about-the-sport/) - Are you curious about triathlons but unsure what to believe? You might think you know what triathlons are all about, but I’m here to reveal some surprising misconceptions that even seasoned athletes might not know. Stick around because I promise you, these will change the way you look at triathlons. MYTH : You
- [Parenting and Performance: Endurance Sports Training Strategies for Active Families](https://setthepacetriathlon.com/parenting-and-performance-endurance-sports-training-strategies-for-active-families/) - Feeling like you're juggling more plates than a circus performer? We get it! Today, we're diving deep into the art of balancing your fitness routine with the whirlwind of family life and work commitments. Striking a balance between staying fit and being present for your family doesn't have to be a high-wire act. Here are
- [Balancing Family, Work, and Triathlon Training: Tips for Success](https://setthepacetriathlon.com/balancing-family-work-and-triathlon-training-tips-for-success/) - Struggling to juggle family, a demanding job, and your passion for triathlon training? We delve into practical tips and strategies to help you achieve balance and success in all areas of your life. Learn how to manage your time effectively, prioritize tasks, and incorporate efficient training routines without sacrificing quality time with your loved ones
- [Avoid Rookie Mistakes: Must-Know Advice for First-Time Triathletes](https://setthepacetriathlon.com/avoid-rookie-mistakes-must-know-advice-for-first-time-triathletes/) - Are you ready to take on the challenge of your first triathlon? We dive into the essential tips and strategies to help you prepare for success in the world of triathlon. From training techniques to gear recommendations, mental preparation to seeking support, this video covers everything you need to know to conquer your first triathlon
- [Mastering Swimming: Balancing Frequency, Volume, and Technique for Faster Improvement](https://setthepacetriathlon.com/mastering-swimming-balancing-frequency-volume-and-technique-for-faster-improvement/) - Are you looking to level up your swimming skills? Dive into our latest tips where we explore the winning formula for rapid improvement in the water. Discover the secrets behind striking the perfect balance between frequency, volume, and technique in your swimming workouts. FREQUENCY Swimming more frequently isn't just about logging more hours in the
- [The Price of Performance: Delving into Brand Dynamics and Costs of Carbon Plate Running Shoes](https://setthepacetriathlon.com/the-price-of-performance-delving-into-brand-dynamics-and-costs-of-carbon-plate-running-shoes/) - Ever wondered why some carbon plate running shoes cost significantly more than others? Or how does brand reputation affect your investment in performance gear? Get ready to find out as we delve into the intricacies of the running shoe market and shed light on what goes into determining the price of performance. What factors contribute
- [Comfort is Key: Top Tips for Banishing Saddle Discomfort on Your Bike](https://setthepacetriathlon.com/comfort-is-key-top-tips-for-banishing-saddle-discomfort-on-your-bike/) - Are you tired of saddle discomfort ruining your cycling experience? We've got you covered with the top tips and strategies to banish saddle discomfort for good. Whether you're a seasoned cyclist or just starting out, maintaining comfort during your rides is essential for enjoying the journey. Join us as we delve into the world of
- [Mastering the Art of Gravel Bike Racing: Tips and Techniques](https://setthepacetriathlon.com/mastering-the-art-of-gravel-bike-racing-tips-and-techniques/) - Mastering the Art of Gravel Bike Racing: Tips and Techniques Are you ready to take your gravel bike racing skills to the next level? We will dive deep into the world of gravel bike racing, uncovering the secrets to mastering this thrilling sport. Join us as we share expert tips and techniques that will help
- [Triathlon Training Tactics: Balancing Road Biking and Tri Bike Sessions for Peak Performance](https://setthepacetriathlon.com/triathlon-training-tactics-balancing-road-biking-and-tri-bike-sessions-for-peak-performance/) - Are you concerned about the potential drawbacks of switching between road bikes and triathlon bikes during your triathlon training program? We will address the question of whether alternating between these two types of bikes could pose challenges to your training and performance. Join us as we delve into the nuances of training on both road
- [Dive into Swimming: Beginner's Guide to Getting Started in the Pool](https://setthepacetriathlon.com/dive-into-swimming-beginners-guide-to-getting-started-in-the-pool/) - In this installment of triathlon tips, we'll take you on a journey from non-swimmer to Michael Phelps light. Whether you've never dipped your toes in the water or have some basic knowledge, these tips are designed to help you master the fundamentals of swimming. Join us as we explore the essential steps to becoming comfortable
- [Unleashing Triathlon Domination: Decoding the Secrets of the Best Triathlon Watch](https://setthepacetriathlon.com/unleashing-triathlon-domination-decoding-the-secrets-of-the-best-triathlon-watch/) - Get ready to dive headfirst into the thrilling world of triathlon watches! In this action-packed post, we'll equip you with the ultimate guide to selecting the perfect timepiece that will propel you to victory. From GPS precision that'll keep you on track to swim tracking that'll make a splash, we'll leave no stone unturned in
- [BARE PERFORMANCE NUTRITION WHEY PROTEIN REVIEW](https://setthepacetriathlon.com/bare-performance-nutrition-whey-protein-review/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″][et_pb_row column_structure=”2_3,1_3″ _builder_version=”3.29.3″][et_pb_column type=”2_3″ _builder_version=”3.29.3″][et_pb_video src=”https://youtu.be/0cCQ4KRzVQY” image_src=”//i.ytimg.com/vi/0cCQ4KRzVQY/hqdefault.jpg” thumbnail_overlay_color=”rgba(0,0,0,0.6)” admin_label=”bpn review” _builder_version=”3.29.3″][/et_pb_video][et_pb_gallery gallery_ids=”5640,5641″ _builder_version=”3.29.3″][/et_pb_gallery][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.29.3″][et_pb_text _builder_version=”4.9.1″ hover_enabled=”0″ admin_label=”BPN” sticky_enabled=”0″]Check out the latest product review for Bare Performance Nutrition whey protein. We have been using different flavors in our house for a few weeks and the true test of a product that you pay
- [DMoose Barbell Clamps 2" and 1"](https://setthepacetriathlon.com/dmoose-barbell-clamps-2-and-1/) - If you are into strength training, you know how important it is to have a secure grip on your barbell. You don't want to risk dropping the weight or injuring yourself because of loose plates. That's why you need a pair of reliable barbell clamps that can keep your plates in place and make your
- [IRONMAN TULSA 2021 RACE REPORT](https://setthepacetriathlon.com/ironman-tulsa-2021-race-report/) - [et_pb_section fb_built=”1″ _builder_version=”4.9.1″ _module_preset=”default”][et_pb_row column_structure=”3_4,1_4″ _builder_version=”4.9.1″ _module_preset=”default”][et_pb_column type=”3_4″ _builder_version=”4.9.1″ _module_preset=”default”][et_pb_text _builder_version=”4.9.1″ _module_preset=”default”]We did it! Potholes and rain couldn’t stop us (well, unfortunately it did stop some, but there will be other chances!). After competing with you all at the innagural 2021 IRONMAN Tulsa, this first North American IRONMAN race held in 2021, 2nd during the
- [How are you handling your long runs?](https://setthepacetriathlon.com/how-are-you-handling-your-long-runs/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row _builder_version=”3.29.3″ _i=”0″ _address=”0.0″][et_pb_column type=”4_4″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0″][et_pb_text _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0.0″]Back 2 years ago, I was having issues making the long runs work, and feeling like they were helping my training instead of hurting it, or at minimum not helping much. Then, I listened to this podcast and it changed
- [Set up your Garmin for triathlon training](https://setthepacetriathlon.com/set-up-your-garmin-for-triathlon-training/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row column_structure=”2_3,1_3″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0″][et_pb_column type=”2_3″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0″][et_pb_text admin_label=”intro” _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0.0″]This post will serve as some basics to get you up and running with your new Garmin fitness watch. Most of this will be based on the Fenix 5X Plus, however the Fenix series and multisport series watches
- [POOLS ARE CLOSED, WHAT ARE YOU GOING TO DO!?](https://setthepacetriathlon.com/pools-are-closed-what-are-you-going-to-do/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row _builder_version=”3.29.3″ _i=”0″ _address=”0.0″][et_pb_column type=”4_4″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0″][et_pb_text _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0.0″]What the state of affairs around the world here on March 19, 2020, everyone has been shaken up and schedule, routines and daily life has been flipped on it’s head. I know for me personally, all pools and gyms around
- [PROTEIN PANCAKES](https://setthepacetriathlon.com/protein-pancakes/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″][et_pb_row _builder_version=”3.29.3″ column_structure=”3_5,2_5″][et_pb_column _builder_version=”3.29.3″ type=”3_5″][et_pb_image _builder_version=”3.29.3″ src=”https://setthepacetriathlon.com/wp-content/uploads/2019/10/pumpkinpancakes.jpg” hover_enabled=”0″][/et_pb_image][et_pb_blurb _builder_version=”3.29.3″ hover_enabled=”0″] 1/2 scoop protein powder – we use vegan, but vanilla, whey, etc would work as well. Depends on taste, 1/4 cup pumpkin puree 1 teaspoon coconut oil 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon baking powder 1 large egg white
- [CBD Usage in IRONMAN](https://setthepacetriathlon.com/cbd-usage-in-ironman/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row _builder_version=”3.29.3″ _i=”0″ _address=”0.0″][et_pb_column type=”4_4″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0″][et_pb_text _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0.0″]Wow… USAT partners with CBD company…. Kansas City Marathon partners with CBD company as well… never thought I’d see the day when major endurance event brands are going into the nebulous supplement markets. I mean, I get the monetary implications
- [IRONMAN FLORIDA Course Overview // 2019 #IMFLORIDA](https://setthepacetriathlon.com/ironman-florida-course-overview-2019-2/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″][et_pb_row _builder_version=”3.29.3″ column_structure=”2_3,1_3″][et_pb_column _builder_version=”3.29.3″ type=”2_3″][et_pb_text _builder_version=”3.29.3″ text_font=”||||||||” hover_enabled=”0″ _i=”0″ _address=”0.0.0.0″]IRONMAN Florida 2019 is HERE. IRONMAN Florida 2019 is just around the corner. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE. IM FLORIDA 2019 ATHLETE GUIDE I
- [GYST TRIATHLON BACKPACK KICKSTARTER](https://setthepacetriathlon.com/gyst-triathlon-backpack-kickstarter/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row column_structure=”3_4,1_4″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0″][et_pb_column type=”3_4″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0″][et_pb_video src=”https://youtu.be/baGmubf_PGQ” _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0.0″][/et_pb_video][et_pb_text _builder_version=”3.29.3″ _i=”1″ _address=”0.0.0.1″]It’s the off season… what’s that mean? Time to replace your haggard gear. I try to avoid pimping too much gear and deals on the posts, but I have been a fan of GYST for
- [IRONMAN CHATTANOOGA 2019 Race Recap](https://setthepacetriathlon.com/ironman-chattanooga-2019-race-recap/) - [et_pb_section fb_built=”1″ _builder_version=”3.22″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row column_structure=”3_4,1_4″ _builder_version=”3.25″ _i=”0″ _address=”0.0″][et_pb_column type=”3_4″ _builder_version=”3.25″ custom_padding=”|||” _i=”0″ _address=”0.0.0″ custom_padding__hover=”|||”][et_pb_text _builder_version=”3.29.3″ hover_enabled=”0″ _i=”0″ _address=”0.0.0.0″]Man what a trip… I mean it took this long to put my thoughts down about the time out in Chattanooga and the race. This was a combo trip of “work” and “play”. Work being at
- [IRONMAN TULSA 2020 BIKE COURSE](https://setthepacetriathlon.com/ironman-tulsa-bikecourse/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”2_3″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″]It’s been a minute, but they released the IRONMAN Tulsa 2020 bike course a few weeks ago. Let’s discuss! What’s my thoughts? 5100 feet of gain over 112 miles, this ain’t no picnic ride through the countryside… There’s 3 significant climbs, some tough spots and you finish off with
- [Lake Olathe Triathlon 2019 Course Overview](https://setthepacetriathlon.com/lake-olathe-triathlon-2019-course-overview/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”4_4″ _builder_version=”3.21.1″][et_pb_image _builder_version=”3.21.1″ src=”https://setthepacetriathlon.com/wp-content/uploads/2019/09/637014734185030000.png”][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”2_5″ _builder_version=”3.21.1″][et_pb_image _builder_version=”3.21.1″ src=”https://setthepacetriathlon.com/wp-content/uploads/2019/09/raceinfo.jpg”][/et_pb_image][et_pb_text _builder_version=”3.21.1″]Transition will be set up in the park area with the swim and run all contained in the park.[/et_pb_text][et_pb_image _builder_version=”3.21.1″ src=”https://setthepacetriathlon.com/wp-content/uploads/2019/09/map02inpark.jpg”][/et_pb_image][et_pb_text _builder_version=”3.21.1″]The bike takes you out to Dennis and a pretty straight forward rectangle around the park. The main focus
- [IRONMAN TULSA 2020 RUN COURSE IS UP!](https://setthepacetriathlon.com/ironman-tulsa-2020-run-course-is-up-2/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”2_3″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″]They’ve done it! They went and release the IRONMAN Tulsa 2020 run course! What’s my thoughts? Well, the next post will be about the bike, so the flatter run the better! I have spent many a miles getting some work done on the River Trails. I especially like the
- [2018RaceDayToolKit](https://setthepacetriathlon.com/2018racedaytoolkit/)
- [Triathlon Training and Race Day Tool Kit](https://setthepacetriathlon.com/triathlon-training-and-race-day-tool-kit/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”2_5″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″ text_font=”Acme|700|||||||” text_text_color=”#fa2a20″ text_font_size=”30px” header_font=”||||||||”]SET THE PACE TRIATHLON RACE DAY TOOL KIT $240 value for $35.[/et_pb_text][et_pb_text _builder_version=”3.21.1″ text_font=”Arial||||||||” text_text_color=”#000000″] Triathlon Tool Kit Triathlon Tool Kit $35.00 USD [/et_pb_text][/et_pb_column][et_pb_column type=”3_5″ _builder_version=”3.21.1″][et_pb_image src=”https://setthepacetriathlon.com/wp-content/uploads/2019/05/STP-kit_2b.jpg” _builder_version=”3.21.1″][/et_pb_image][et_pb_text _builder_version=”3.21.1″]After 15 years training, racing and coaching in endurance events, it’s time to start consolidating my
- [IRONMAN TULSA 2020 SWIM COURSE IS UP!](https://setthepacetriathlon.com/ironman-tulsa-2020-swim-course-is-up/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]They’ve done it! They went and release the IRONMAN Tulsa 2020 swim course! “The swim will take place in beautiful Keystone Lake located at Keystone Harbor in Mannford, Oklahoma. This race will begin with a rolling start format. Water temperatures this time of year
- [IRONMAN 70.3 BOULDER Course Overview // 2019](https://setthepacetriathlon.com/ironman-70-3-boulder-course-overview-2019/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″ text_font=”||||||||”]IRONMAN 70.3 Boulder 2019 is HERE. IRONMAN 70.3 Boulder 2019 is just around the corner. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> 2019 70
- [IRONMAN 70.3 MUNCIE Race Course Overview // 2019](https://setthepacetriathlon.com/ironman-70-3-muncie-race-course-overview-2019/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]IRONMAN 70.3 MUNCIE is HERE. IRONMAN 70.3 Muncie is HERE. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> 2019 70 3 muncie athlete guide rs 2
- [NCAA-USAT Women's Triathlon Combine - Colorado 2019](https://setthepacetriathlon.com/ncaa-usat-womens-triathlon-combine-colorado-2019/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”4_4″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″]USA Triathlon’s NCAA program is thriving. With 30 current programs, institutions are finding triathlon is a great addition to their varsity sport’s menus. In an effort to support recruitment needs, USAT has established junior high/high school combines around the U.S. Our focus is to expose young women to the
- [SHAWNEE MISSION TRIATHLON and DUATHLON Race Course Overview // 2019](https://setthepacetriathlon.com/shawnee-mission-triathlon-race-course-overview-2019/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]SHAWNEE MISSION TRIATHLON and DUATHLON is HERE. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> LINK HERE WEATHER High 89’s and 67% humidity. If you have
- [Don't hate the wind, embrace it!](https://setthepacetriathlon.com/dont-hate-the-wind-embrace-it/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”2_3″ _builder_version=”3.21.1″][et_pb_video src=”https://www.youtube.com/watch?v=LUj0vBIct8s” _builder_version=”3.21.1″][/et_pb_video][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″]TIP OF THE WEEK // Embrace the suck (wind) Ever been out for a ride and the headwind is just relentless? Been so frustrated pushing watts and seeing NOTHING comparable to your effort on the speed? Don’t get mad, find your zen! That
- [IRONMAN SANTA ROSA Race Course Tips](https://setthepacetriathlon.com/ironman-santa-rosa-race-course-tips-2/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]IRONMAN Santa Rosa is HERE. IRONMAN Santa Rosa is just around the corner. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ AND KNOW THE ATHLETE GUIDE! –> 2019 im santa
- [IRONMAN 70.3 COEUR D'ALENE Race Course Tips // 2019](https://setthepacetriathlon.com/ironman-703-coeur-dalene-race-course-tips-2019/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]IRONMAN 70.3 CDA is HERE. IRONMAN 70.3 CDA is HERE. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> 2019 70 3 cda athlete guide rs 1
- [IRONMAN IRELAND Race Course Tips // 2019](https://setthepacetriathlon.com/ironman-ireland-race-course-tips-2019-2/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]IRONMAN IRELAND is HERE. IRONMAN Ireland is HERE. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> 2019 im ie athlete guide WEATHER Hmmmm…. low 60’s and
- [ESCAPE FROM ALCATRAZ 2019 Race Recap](https://setthepacetriathlon.com/escape-from-alcatraz-2019-race-recap/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”3_4″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″]Escape from Alcatraz 2019 athlete quotes: “I hate to use the word Epic, but Epic seems to fit. Iconic maybe? All the fanfare of a full IM, and price, but 1/4 the distance and suffering. Happy to have done it at least once now. Given the chance to
- [IRONMAN 140.6 BOULDER Race Course Tips // 2019](https://setthepacetriathlon.com/ironman-1406-boulder-race-course-tips-2019/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″ text_font=”||||||||”]IRONMAN Boulder is HERE. IRONMAN Boulder is just around the corner. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> 2019 im boulder athlete guide rs 1
- [IRONMAN 70.3 CHATTANOOGA Race Course Tips // 2019](https://setthepacetriathlon.com/ironman-70-3-chattanooga-race-course-tips-2019/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]IRONMAN 70.3 Chattanooga is HERE. IRONMAN 70.3 Chattanooga is just around the corner. You’ve trained, you’ve prepared, don’t blow it by not being ready for the course! With any event, I always recommend you READ THE ATHLETE GUIDE –> 2019 70 3 chatt athlete
- [IRONMAN 70.3 FLORIDA Race Course Tips](https://setthepacetriathlon.com/ironman-70-3-florida-race-course-tips/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.21.1″]It’s coming. Watch your butts…. Watch our whats!? BOOM! IRONMAN 70.3 Florida is coming, that’s what. IM 70.3 Florida in Haines, City, FL, is coming FAST and I’m here with some tips to get you through race day and the finish line. Enough with
- [BREAKFAST for Time Starved Triathletes... or anyone for that matter](https://setthepacetriathlon.com/breakfast-for-time-starved-triathletes-or-anyone-for-that-matter/) - [et_pb_section fb_built=”1″ _builder_version=”3.21.1″][et_pb_row _builder_version=”3.21.1″][et_pb_column type=”4_4″ _builder_version=”3.21.1″][et_pb_text _builder_version=”3.21.1″]My GO-TO breakfast for fueling, recovery and convenience: So many people have nutrition questions out there regarding the busy long course endurance sports lifestyle, that instead of retyping the same recipe over and over, I thought I would post about it so it’s live for all time. When you
- [CycleOps and Saris Friends & Family discounts time!](https://setthepacetriathlon.com/cycleops-and-saris-friends-family-discounts-time/) - Did the title get your attention!? HERE IT IS! Lucky for you I'm an ambassador for Saris/CycleOps and I get to share their F&F discount code that's 30% OFF!... and it is.... ONLY FOR members and coached athletes. Oh no! So, if you are a member on the site, go to https://setthepacetriathlon.com/partner-discounts-and-code-for-members-only/ and you can
- [DAY 3 WRAP UP 2019 TEAM ZOOT TRIATHLON CAMP](https://setthepacetriathlon.com/day-3-wrap-up-2019-team-zoot-triathlon-camp/) - [et_pb_section fb_built=”1″ _builder_version=”3.19.18″][et_pb_row _builder_version=”3.19.18″][et_pb_column type=”3_5″ _builder_version=”3.19.18″][et_pb_text _builder_version=”3.19.18″]The end of day 3 is upon us, and it upped the anti for sure! ** DISCLAIMER – Before you start further reading below, I’m going to throw out a disclaimer. I am writing these up while they are fresh, and sometimes raw in my mind to get everything
- [DAY 2 WRAP UP 2019 TEAM ZOOT TRIATHLON CAMP](https://setthepacetriathlon.com/day-2-wrap-up-2019-team-zoot-triathlon-camp/) - [et_pb_section fb_built=”1″ _builder_version=”3.19.18″][et_pb_row _builder_version=”3.19.18″][et_pb_column type=”1_2″ _builder_version=”3.19.18″][et_pb_text _builder_version=”3.19.18″]Day 2 has come and gone! Whew that was a BUSY DAY! I will say this, despite what am I happy with as far as content of workouts, they keep us busy and have something for us all day! ** DISCLAIMER – Before you start further reading below, I’m
- [DAY 1 WRAP UP 2019 TEAM ZOOT TRIATHLON CAMP](https://setthepacetriathlon.com/day-1-wrap-up-2019-team-zoot-triathlon-camp/) - [et_pb_section fb_built=”1″ _builder_version=”3.0.47″][et_pb_row _builder_version=”3.0.48″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″][et_pb_text _builder_version=”3.19.18″ text_font=”||||||||” background_size=”initial” background_position=”top_left” background_repeat=”repeat”]Hey all! If you haven’t heard I’m hanging in beautiful Southern California for the 2019 Team Zoot Tri camp hosted by Olympian an IMWC winner Michellie Jone. It worked out in conjunction with a work trip and the family life, so I
- [TOP SIX WAYS TO STAY MOTIVATED](https://setthepacetriathlon.com/top-six-ways-to-stay-motivated/) - Find yourself in a rut? Ready to throw in the towel? Thinking "why am I even messing with this!?" Happens to the best of us, and ALL of us. You will not find one single person that is 100% on point all the time to crush it. EVERYONE has a time when they are just
- [DAY 4 WRAP UP 2019 TEAM ZOOT TRIATHLON CAMP and FINAL THOUGHTS](https://setthepacetriathlon.com/day-4-wrap-up-2019-team-zoot-triathlon-camp-and-final-thoughts/) - [et_pb_section fb_built=”1″ _builder_version=”3.19.18″][et_pb_row _builder_version=”3.19.18″][et_pb_column type=”1_3″ _builder_version=”3.19.18″][et_pb_text _builder_version=”3.19.18″]** DISCLAIMER – Before you start further reading below, I’m going to throw out a disclaimer. I am writing these up while they are fresh, and sometimes raw in my mind to get everything down. Some for posterity, some to help my readers figure out if a training camp
- [BASE Nutrition will be the official bar of IRONMAN North America race series in 2019](https://setthepacetriathlon.com/base-nutrition-will-be-the-official-bar-of-ironman-north-america-race-series-in-2019/) - [et_pb_section fb_built=”1″ _builder_version=”3.19.18″][et_pb_row _builder_version=”3.19.18″][et_pb_column type=”3_4″ _builder_version=”3.19.18″][et_pb_text _builder_version=”3.19.18″][/et_pb_text][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”3.19.18″][et_pb_text _builder_version=”3.19.18″]You may have heard that yesterday IRONMAN announced two new partners for on-course nutrition in North America. BASE Nutrition will be the official bar and GU Roctane will be the official energy gel at all North American IRONMAN and IRONMAN 70.3 races for 2019 starting with
- [2018 IRONMAN FLORIDA (Haines City version) Race Recap #IMFL](https://setthepacetriathlon.com/2018-ironman-florida-haines-city-version-race-recap-imfl/) - Unless you were living under a rock, you heard that IRONMAN Florida was detoured to Haines City after Hurricane Michael ripped through the panhandle, sideswiping Panama City Beach rendering the area unable to support an IRONMAN event..In comes in IMFL RD, Ben Rousa, and IRONMAN + Haines City to relocate the race 400 miles away
- [IRONMAN CHATTANOOGA 2019 OFFER](https://setthepacetriathlon.com/ironman-chattanooga-2019-offer/) - [et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.19.3″]You made it! Congrats getting this far. What are you in for? The best offer I can give you all racing IRONMAN Chattanooga 2019. Being the IMU Certified Coach Event Team Head Coach for IRONMAN Chattanooga 2019, and racing for the 3rd time, Set The Pace has unique insight into the event
- [RUN : TREADMILL INCLINE INTERVALS : 4 Sets : 60 MIN](https://setthepacetriathlon.com/run-treadmill-incline-intervals-4-sets-60-min/) - RUN : TREADMILL INCLINE INTERVALS : 4 Sets : 60 MINWARM UP - if needed and not part of a brick or continence of workouts10 minute warm up at HR 120 or lessDYNAMIC STRETCHLEG LIFTS - Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat
- [STRENGTH: CORE + PLYO : 60 MIN](https://setthepacetriathlon.com/strength-core-plyo-60-min/) - STRENGTH: CORE + PLYO : 60 MINWARM UP - if needed and not part of a brick or continence of workouts10 minute warm up at HR 120 or lessDYNAMIC STRETCHARM CIRCLESBUTT-KICKS - While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging.
- [Teaming up with ASICS for 2015-2016. I LOVE @ASICSamerica !](https://setthepacetriathlon.com/teaming-up-with-asics-for-2015-2016-i-love-asicsamerica/) - ASICS heard about how awesome I am, and wanted in!In actuality I LOVE the ASICS brand, and from working with them in the past for the LA Marathon, it was a no brainer to accept their gracious invitation to be a part of their very first Ambassador program.What does that mean? It means I get
- [Patriot Run on 9/11 with Team Banana Hammocks - Recap sort of #TeamASICS](https://setthepacetriathlon.com/patriot-run-on-9-11-with-team-banana-hammocks-recap-sort-of-teamasics/) - So back a few weeks ago I ran a couple "hot laps". By that I mean I ran over to where they were holding a Patriot's Run for the 9/11 anniversary and ran a mile, rested, ran a mile, rested... for about 3 official miles with our "team". As you can see from the photo
- [Kansas City Marathon Coming up! #BetterYourBest #RUNKCM @sportkc](https://setthepacetriathlon.com/kansas-city-marathon-coming-up-betteryourbest-runkcm-sportkc/) - So, here comes another race!This is the last scheduled event for 2015. The KC Marathon was a sign-up for early bird price and if I made it to the race, great, if not, I wasn't going to be too bumbed.I didn't want to burn out after Ironman Boulder - yes I still need to post
- [Ironman Boulder Triathlon race recap, FINALLY! #IMBoulder](https://setthepacetriathlon.com/ironman-boulder-triathlon-race-recap-finally-imboulder/) - It only took over 2 months, but here it is!Ironman Boulder was my 4th attempt at the 140.6 distance (IM Tahoe - 2013, IM Texas - 2014, IM Chattanooga - 2014). I DNF'd Texas in 2014 due to cramps. Live and learn!For anyone following me on Facebook or Twitter, by now you know I was
- [Some Monday thoughts from Daddy perspective and some #ASICS love #MasterIt](https://setthepacetriathlon.com/some-monday-thoughts-from-daddy-perspective-and-some-asics-love-masterit/) - So, things here at the ranch this week are kicking off as usual...Wife heads to work early to start the week, so I'm on Daddy duty to get kids up and to school on time, dressed and properly cleaned.By dressed, I mean clean clothes. They may not match, but they are clean, clothed for the
- [Join me on #BlueShoesDay with @ASICSamerica and @PCFnews to support #prostatecancer awareness](https://setthepacetriathlon.com/join-me-on-blueshoesday-with-asicsamerica-and-pcfnews-to-support-prostatecancer-awareness/) - What's #BlueShoesDay you may ask? Well, let me tell you!ASICS America is partnering with Prostate Cancer Foundation as part of the Accelerate Hope initiative to support prostate cancer awareness by encouraging you to lace-up your blue ASICS every Tuesday during the month of November. Additionally, ASICS donates a portion of the shoe sale proceeds to
- [IRONMAN STORE BLACK FRIDAY SALE!  http://www.linkconnector.com/ta.php?lc=143450060467005365&lcpt=4&lcpf=0](https://setthepacetriathlon.com/ironman-store-black-friday-sale-http-www-linkconnector-com-ta-phplc143450060467005365lcpt4lcpf0/) - Want to load up on Ironman gear!?Well, this Black Friday sale is for you!Wednesday, Nov 25th, they will be launching the IRONMAN Store 140.6 Hour Sale. Inspired by their full IRONMAN Triathlons that are 140.6 miles total, this is their largest sale of the season. Similar to a triathlon, there will be two transitions “T1
- [What's up @ASICSAmerica #Shopping #Metarun #MasterIt](https://setthepacetriathlon.com/whats-up-asicsamerica-shopping-metarun-masterit/) - If you read this blog, then you'll know I'm an ASICS homer.So it should come as no surprise with the ASICS Blogger Ambassador title that I get a few perks, like samples of their holiday sales items and early access to the new gorilla in the running market, Metarun. I previewed Bestivus a few weeks ago
- [@LYFEKitchen - AWA Ironman Athlete - #GelQuantum360 by @ASICSAmerica - #IMBoulder 2015 thoughts going into race day](https://setthepacetriathlon.com/lyfekitchen-awa-ironman-athlete-gelquantum360-by-asicsamerica-imboulder-2015-thoughts-going-into-race-day/) - So tomorrow is it. Ironman race of 2015, Ironman Boulder.Pretty much my whole multisport year has revolved around getting ready for Boulder. It's going to be a long and hot day.I'm trying not to get sucked into the hype that the bike course is fast and easy. I'm also focusing on hydration and nutrition early
- [2015 KANSAS CITY MARATHON RECAP - 10/17/15 #BetterYourBest #RUNKCM @sportkc](https://setthepacetriathlon.com/2015-kansas-city-marathon-recap-10-17-15-betteryourbest-runkcm-sportkc/) - It's been a few weeks to get the KC Marathon race report out, but at least it wasn't MONTHS! ;)October 17, 2015 was the Kansas City Marathon. This was my 5th running of the KC marathon and my 7th stand-alone marathon (not counting Ironman marathons).In my PREVIEW POST, I wasn't really expecting much other than:Don't
- [8 Hacks to fit it all in #MasterIt](https://setthepacetriathlon.com/8-hacks-to-fit-it-all-in-masterit/) - I find myself in a season of constantly being on the go.Working two jobs, managing 2 kids and 3 dogs, wife that's 7ish months pregnant and all the responsibilities of a house keep me pretty busy. Throw in the holidays and you have a full blown four alarm Holiday emergency!I'm picking up all that I can
- [#MetaRun by @AsicsAmerica going dark after 12/31/15!](https://setthepacetriathlon.com/metarun-by-asicsamerica-going-dark-after-12-31-15/) - ASICS homer, me? Yes!So I've been tooling around in my MetaRuns by ASICS for a few weeks now. I've been outside on pavement indoors on dreadmills. Outside running was curbed by snow just after Christmas, so I'm tackling a few more treadmill runs before I assemble an opinion on them.But, from experience thus far, they
- [Day-Off Diet + New Years = all show and no go for Dr Oz?](https://setthepacetriathlon.com/day-off-diet-new-years-all-show-and-no-go-for-dr-oz/) - So there I was... watching Dr Oz on the trainer...It's an interesting story. I was riding the trainer at a later than normal time and happen to catch the Dr Oz show. Normally my inner monologue goes as follows:Dr Oz show starts.Look at it for a minute and digest what garbage he has now.Think to
- [Where does the time go!? Spending time with @LifeTimeTri](https://setthepacetriathlon.com/where-does-the-time-go-spending-time-with-lifetimetri/) - I'm here! I swear!I didn't fall off the face of the earth, but I did have a kid!She arrived 5 weeks early which required a mandatory stay in the NICU for a week to make sure all was ok, but we are home and finding a new normal with 3 kids and 2 jobs for
- [Where would you like to run on impulse? Share and you could win the all new @asics #fuzeX shoes -> www.asicsamerica.com/fuzex-contest #fuzeXplore](https://setthepacetriathlon.com/where-would-you-like-to-run-on-impulse-share-and-you-could-win-the-all-new-asics-fuzex-shoes-www-asicsamerica-com-fuzex-contest-fuzexplore/) - ASICS has graced me with another shoe delivery of yet another new model for 2016!The fuzeX!#WhatsInTheBox Wait for itGetting thereTHERE THEY ARE!Versatile and polished, fuzeX™ shoes provide optimal cushioning with a contemporary appeal. Introducing ASICS newest midsole technology, their proprietary fuzeGEL™ technology is a fusion of GEL® property and foam for the ultimate rearfoot shock absorption that
- [3.9 for 39 : Starting Year 39 with @ASICS and @LIFETIMEFITNESS](https://setthepacetriathlon.com/3-9-for-39-starting-year-39-with-asics-and-lifetimefitness/) - So... I'm 1 year away from MIDDLE AGE!Yes, I have just turned 39. Eeeek. I'm not counting any more after this, excpet when I sign up for races and have to identify with my correct age group. At least BQ gets 5 minutes less for the next age group. Silver lining, right?So how do you
- [#90DayChallenge with @LifetimeFitness](https://setthepacetriathlon.com/90daychallenge-with-lifetimefitness/) - So I'm weighed in and ready to go!Why sign up for 90 Day Challenge you ask? You're a Lifetime Fitness Tri coach! You've done several events and 3 full IRONMAN races! You're in pretty decent shape!It's called accountability after Halloween, Thanksgiving, Christmas and my birthday.The Day Off diet plan is great, but I have taken
- [Metabolic testing - is it for you? #MetabolicCoaching with @LifetimeFitness](https://setthepacetriathlon.com/metabolic-testing-is-it-for-you-metaboliccoaching-with-lifetimefitness/) - Should you get tested?No... I'm not talking about circumstances surrounding your questionable evening at the club where you blacked out and don't remember how you got home. Mind OUT of the gutter, please.I'm talking about having your metabolic system tested. As a Lifetime Triathlon and Endurance Coach (soon to be Metabolic Certified Coach), I have
- [#90DayChallenge Update with @LifetimeFitness](https://setthepacetriathlon.com/90daychallenge-update-with-lifetimefitness/) - Ok folks, here's an update keeping me accountable... maybe.I posted a few weeks ago about how I signed up for Lifetime Fitness' 90 Day Challenge.It's not for one specific genre of person, but can be beneficial for anyone to refocus nutrition and fitness after the holidays.In an effort to be transparent, here's an update on
- [Bust out a SWEET @GenUCAN cinnamon blueberry smoothie!](https://setthepacetriathlon.com/bust-out-a-sweet-genucan-cinnamon-blueberry-smoothie/) - Trying out UCAN, and LOVING IT!Thought I'd share a new smoothie recipe that I can't get enough of!As you may know, I am a Triathlon Coach with Lifetime Fitness and Lifetime is connected with UCAN. It's a great nutrition and hydration product line that utilizes natural sweeteners and no sugars. The superstarch line is great
- [2016 Race Schedule - LETS GET READY TO RACE!](https://setthepacetriathlon.com/2016-race-schedule-lets-get-ready-to-race/) - So, first race is coming up this weekend, so I thought better post my signed up schedule and dream schedule...This weekend kicks off the official endurance race season for me. First up is a half marathon run in Kansas City that I've been involved with the race since it's inception 6 years ago. It's a
- [Signed up for a #Triathlon // Now what?](https://setthepacetriathlon.com/signed-up-for-a-triathlon-now-what/) - You've heard the hype, or your friend conned you into it, but in any event, you signed up for your first triathlon... now what!?Or, maybe you're thinking "what did I just get myself in to?"Before you back out or don't show up to the start, consider a few tips and pointers to get you going
- [One of 50 finalists in Americas for ASICS #BEATTHESUN --> VOTE FOR ME!](https://setthepacetriathlon.com/one-of-50-finalists-in-americas-for-asics-beatthesun-vote-for-me/) - So a while ago I applied to the Beat the Sun Challenge presented by ASICS.Beat the Sun Training Program is an exclusive, comprehensive plan designed to help you achieve your personal fitness goals, no matter what level athlete you are. Expertly developed by ASICS seasoned coaches, this program will guide you along your path to
- [It’s RACE DAY! What do I do!? #Triathlon #Coaching](https://setthepacetriathlon.com/its-race-day-what-do-i-do-triathlon-coaching/) - So you signed up for a race, got your gear, got a coach or mentor and did everything you needed in order to be ready to swim, bike and run on race day… but what does race day logistics look like?First things firstPacket pickup is your first stop to all things race day. Hopefully you
- [Kansas City Triathlon 2016 COMING UP! #triathlon](https://setthepacetriathlon.com/kansas-city-triathlon-2016-coming-up-triathlon/) - Next up, Kansas City TriathlonThe 2016 endurance season marches on after a successful Rock the Parkway Half Marathon outing. Yes, I’m guilty of no race recap, but hey, I’ve been busy. Summary – new Half PR at 1:29:32, killing the old PR by 6 minutes. Setting the bar for the 2016 season rather high. It
- [2016 KANSAS CITY TRIATHLON RACE RECAP // #ITSTHENERVE #FUZEX #KCTRILOVE 5/15/16](https://setthepacetriathlon.com/2016-kansas-city-triathlon-race-recap-itsthenerve-fuzex-kctrilove-5-15-16/) - Sunday Funday was first multisport race of 2016, the Kansas City Triathlon.And in true Training Daddy style and fashion, this recap is getting written up before the Rock the Parkway Half Marathon that was a few weeks ago. That’s just how I roll in today’s fast paced world.If you recall, my preview laid out some
- [Pre Race Hospital Hill Run 5k + Half Marathon ReRun + Legends Free State 70.3 Triathlon #HHR2016 #BeLEGEND #LEGENDTri](https://setthepacetriathlon.com/pre-race-hospital-hill-run-5k-half-marathon-rerun-legends-free-state-70-3-triathlon-hhr2016-belegend-legendtri/) - What has 86.5 miles and will take up an excessive amount of my time this weekend?An EPIC weekend of endurance racing, that's what!Friday night // Hospital Hill Run 5kSaturday Morning // Hospital Hill Run Half MarathonSunday Morning // LEGENDS Free State 70.3 TriathlonWhy am I racing so much and packing so much awesome and selfishness into
- [2016 Open Options Shawnee Mission Triathlon coming up fast! Are you in? Pick a team! #‎oosmtri](https://setthepacetriathlon.com/2016-open-options-shawnee-mission-triathlon-coming-up-fast-are-you-in-pick-a-team-‎oosmtri/) - July 10th.... it seemed so far away.But, it's less than a month away and that means 2016 Open Options Shawnee Mission Triathlon!I've either raced this event or raced the KC Corp Challenge Tri or Du that is on the exact same course since 2004. It's been a while. Seems like weather has interfered with the
- [@RocktheParkway 2016 Half Marathon Race Recap // April 9, 2016](https://setthepacetriathlon.com/rocktheparkway-2016-half-marathon-race-recap-april-9-2016/) - It's about time, RACE REPORT FROM APRIL!April 9, 2016 was the 2016 edition of Rock the Parkway half marathon.7th time in the event, 6th time in the half marathon.I always eye this event as a half PR attempt since running is the easiest activity to maintain over the winter. Biking is mostly trainer and swimming
- [#OOSMTri Long Course Triathlon Race Preview](https://setthepacetriathlon.com/oosmtri-long-course-triathlon-race-preview/) - So, you may have seen a few posts about the Open Options Shawnee Mission Triathlon...And I'm a part of the inaugural ambassador program, which has been awesome!I've met the Red Team Captain, Sheryl, and heard about the awesome program Open Options provides to help her have a very fun and active life.I get to geek
- [2016 Ironman 70.3 Racine Race Preview @asicsAmerica @Team_HOTSHOT @LifetimeTri @GenUCAN](https://setthepacetriathlon.com/2016-ironman-70-3-racine-race-preview-asicsamerica-team_hotshot-lifetimetri-genucan/) - So it's around 10 to 15 degrees cooler in Racine, WI, than Olathe, KS.Which is good for every day walking around, and good for biking and running generally, but not so good for a brisk 1.2 mile swim in mid 60's Lake Michigan.Tomorrow wraps up my long course triathlon racing for 2016. Ironman 70.3 Racine
- [2016 IRONMAN 70.3 RACINE RACE RECAP // More like IM 44.5 Racine #IM703Racine @Team_HOTSHOT @ASICSAmerica @LifetimeTri @GenUCAN](https://setthepacetriathlon.com/2016-ironman-70-3-racine-race-recap-more-like-im-44-5-racine-im703racine-team_hotshot-asicsamerica-lifetimetri-genucan/) - Well, at least I beat my goal time of 5:15... but that's easy to do when they shorten the race and cancel the swim.Ya, remember the preview and warnings of weather? It hit. Storms in the AM pushed the start back, canceled the swim and shortened the bike course, but I'm getting ahead of myself.Lets
- [2016 Matt Mason Memorial Triathlon race preview @RacinWithMason](https://setthepacetriathlon.com/2016-matt-mason-memorial-triathlon-race-preview-racinwithmason/) - Another race is coming up!Just when you get settled back into the routine, another race pops up!Though, it'll be much shorter than what I have been doing this year.After a reduced distance IM 70.3 Racine, this will be a different type of race than I'm used to running. It's more all out for the entire
- [2016 MATT MASON MEMORIAL COWBOY UP TRIATHLON RACE REPORT @RacinWithMason @GenUCAN @ASICSAmerica @simplehydration @Team_HotShot // 8-7-2016](https://setthepacetriathlon.com/2016-matt-mason-memorial-cowboy-up-triathlon-race-report-racinwithmason-genucan-asicsamerica-simplehydration-team_hotshot-8-7-2016/) - So the Matt Mason Memorial sprint Tri came and went this past weekend...And I raced, and writing up a report for the race the WEEK after it happened!!! This as opposed to like a month or two after. I have a few other reports that have stalled out, but always on the backlog to write
- [Guess who's the latest IRONMAN Certified Triathlon Coach!  ME! @IronmanTri @LifeTimeTri](https://setthepacetriathlon.com/guess-whos-the-latest-ironman-certified-triathlon-coach-me-ironmantri-lifetimetri/) - So, it took longer than any Ironman race I have done...After 20+ hours of study, not including the assessments, and passing a test assessment and written assessment, I'm an IRONMAN U Certified Coach!What does that mean? I'm now even more wise in the ways of the IRONMAN force. ;)In actuality it was comforting to see a
- [Post off the beaten path of Triathlon // New Training Buddy from #MOGS](https://setthepacetriathlon.com/post-off-the-beaten-path-of-triathlon-new-training-buddy-from-mogs/) - Yes, it's been a while since last post...Work has kept me busy and any free time away from the desk is either with family or getting a workout in. Thus, sadly writing race reports and blog posts take a back seat.But, I finally got a few minutes to share some exciting news around the house.We
- [Join @ASICSAmerica and Prostate Cancer Foundation in the #AccelerateHope campaign](https://setthepacetriathlon.com/join-asicsamerica-and-prostate-cancer-foundation-in-the-acceleratehope-campaign/) - ASICS is putting their money where their mouth is!For every specially marked product from the collection made available in retail stores nationwide from August 1 to November 30, 2016, ASICS America will donate $10 for each pair of shoes purchased to the Prostate Cancer Foundation, with a guaranteed minimum donation of $100,000, up to $150,000.Personally
- [2016 HOSPITAL HILL RERUN 5k + HALF MARATHON + LEGENDS FREE STATE 70 TRIATHLON RACE REPORT // 6/3/16](https://setthepacetriathlon.com/2016-hospital-hill-rerun-5k-half-marathon-legends-free-state-70-triathlon-race-report-6-3-16/) - So it's been a while since I ran the Hospital Hill 5k, Half Marathon and Legends Free State 70 Triathlon...But the race report is better late than never, right?This was a unique weekend taking on 2 running races and a triathlon 3 days in a row. It's been like this for these races for a
- [2016 KANSAS CITY MARATHON RECAP w/ @SportKC // 10/15/16](https://setthepacetriathlon.com/2016-kansas-city-marathon-recap-w-sportkc-10-15-16/) - 9th Stand Alone Marathon, in the books!LOOK! I race recap out IN LESS THAN A MONTH AFTER THE RACE! Be still!Don't get too excited on me. Still a few weeks behind, but here it is in all it's glory.PrefaceI opted to run in the latest #AccelerateHope edition of the ASICS Gel Cumulus 18's. I traded
- [2016 OPEN OPTIONS SHAWNEE MISSION TRIATHLON RACE RECAP #‎oosmtri // 07/10/2016](https://setthepacetriathlon.com/2016-open-options-shawnee-mission-triathlon-race-recap-‎oosmtri-07-10-2016/) - Ya, it was a while ago, but it's worth sharing.Open Options Shawnee Mission Triathlon was waaaaaaay back in July, but I owe a race report and I don't disappoint... if you count better late than never.If you recall, I was racing as an ambassador with Open Options as they were the title sponsor and wanted
- [2017 Triathlete Shopping Guide](https://setthepacetriathlon.com/2017-triathlete-shopping-guide/) - So, Black Friday, Cyber Monday, Green Tuesday, Purple Hump Day and every other type of excuse to throw out insane discounts on shopping for the holidays is coming. Don't miss the bus!I don't perpetuate the notion that Christmas is about gifts and spending money on people to show them you care. I more align myself
- [00 : 59 : 48](https://setthepacetriathlon.com/00-59-48/)
- [04 : 49 : 18](https://setthepacetriathlon.com/04-49-18/)
- [Don't be a sponsor whore #Triathlon #sponsorship](https://setthepacetriathlon.com/dont-be-a-sponsor-whore-triathlon-sponsorship/) - I was sitting here trying to wrap up lose ends before the holidays while babysitting projects...And I happened on a few opportunities to apply for ambassador or sponsorship of various brands and companies.When I started really getting the bug for endurance sports, started writing and blogging, I was approached to do reviews of products and
- [03 : 12 : 24](https://setthepacetriathlon.com/03-12-24/)
- [09 : 09 : 18](https://setthepacetriathlon.com/09-09-18/)
- [11 / 04 / 2017](https://setthepacetriathlon.com/11-04-2017/)
- [IRONMAN Florida 2017 - you have to have goals!](https://setthepacetriathlon.com/ironman-florida-2017-you-have-to-have-goals/)
- [Spring is springing, but hold off on rushing outside for your bike ride!](https://setthepacetriathlon.com/spring-is-springing-but-hold-off-on-rushing-outside-for-your-bike-ride/) - 70 degrees and above in mid-February in Kansas City... unreal!If you're experiencing anything like what we have going on in the Midwest this winter, the temptation is there to find any way possible to get that bike ride in outdoors and ditch the trainer.I mean how often are you going out in shorts in February
- [Off the beaten path with @Garmin and #CIQSummit17](https://setthepacetriathlon.com/off-the-beaten-path-with-garmin-and-ciqsummit17/) - It's not every day you get a chance to hang with the top gadget geeks and fitness app developers...But these past few days I have done just that.There's content way over my head since I'm more on the user end and in coaching endurance athletes, but Garmin has contributors from Uber to Strava to Joe
- [It's RACE WEEK! Don't freak out! #Triathlon](https://setthepacetriathlon.com/its-race-week-dont-freak-out-triathlon/) - The triathlon season has kicked off in most parts, so it's time to get ready!I had my first triathlon of the season last Sunday, and after doing around 50+ triathlons, collecting my gear and getting ready has become routine and takes minimal time. I was ready for bed after the kids went down at 8:30
- [Local #triathlons losing steam, you still have Open Options! #OOSMTri](https://setthepacetriathlon.com/local-triathlons-losing-steam-you-still-have-open-options-oosmtri/) - This will be a little more of a local PSA and plug, bear with me.2017 has been filled with the loss of a few local races around Kansas City.No longer are:Midwest Meltdown Triathlon and DuathlonJackson County Triathlon & DuathlonCedar Creek Triathlon and DuathlonOn May 3rd, 2017, they posted "sponsors, friend's, athlete's, volunteer's and those that
- [2016 OPEN OPTIONS SHAWNEE MISSION TRIATHLON RACE RECAP #‎oosmtri // 07/09/2017](https://setthepacetriathlon.com/2016-open-options-shawnee-mission-triathlon-race-recap-‎oosmtri-07-09-2017/) - Ahhhh back to triathlon racing!Last weekend was the 33rd annual Open Options Shawnee Mission Triathlon put on by Johnson County Parks and Rec. 33 years.... put on by the same people. Many athletes commented on how well put together and laid out the race is. After 33 years in the same spot, I'd hop so!
- [Re-ordering workouts?  DEVIATE from the PLAN!? #triathlon #EnduranceSports #running](https://setthepacetriathlon.com/re-ordering-workouts-deviate-from-the-plan-triathlon-endurancesports-running/) - Is there a right time, place and reason to switch around your workouts, AND do you have the flexibility to do that!?Pretty much every athlete I have coached or prospected to coach asks this question. What if I can't do the workouts in the order you planned them?I've never said to any athlete that "these
- [IRONMAN 70.3 BOULDER 2017 // RACE PREDICTIONS // Dave Scott #Normatech #IMBoulder703](https://setthepacetriathlon.com/ironman-70-3-boulder-2017-race-predictions-dave-scott-normatech-imboulder703/) - Here it is, RACE TIME!As I sit relaxed in my Boulder BNB after eating a fine home made wrap with deli chicken, turkey pepperoni and pepper jack cheese slices (being a frugal traveling triathlete and coach), I thought I'd throw out and update and some ideas rattling around in my head.Bike cleaned and ready. Relic.GOALS
- [2017 IRONMAN BOULDER 70.3 Race that was!  #IM703Boulder #IMBoulder703](https://setthepacetriathlon.com/2017-ironman-boulder-70-3-race-that-was-im703boulder-imboulder703/) - What a difference a year makes...In 2016 I raced a 70.3 locally after running a 5k Friday, half marathon Saturday and then the 70.3 Sunday. It was more for a training block than racing for time. I wasn't really concerned with time. Volume, nutrition and hydration were my main areas of concern.I also raced Racine
- [2017 USAT AGE GROUP CHAMPIONSHIP RECAP #usatagnc 08/12/2017](https://setthepacetriathlon.com/2017-usat-age-group-championship-recap-usatagnc-08-12-2017/) - Another weekend, another out of town race!I qualified at the Shawnee Mission long course tri back in July by winning 1st in my age group.I qualified last year, but timing just didn't work out to race. I really wanted to last year since it was so close in Omaha and who knows if I'd qualify
- [Don't blow it on your bike trainer this winter!](https://setthepacetriathlon.com/dont-blow-it-on-your-bike-trainer-this-winter/) - If you have followed me for any length of time on the ole blog, you should know by now i am a huge fan of stationary indoor bike trainers.Last winter i upgraded to the cyclops magnus and never looked back! It has been a game changer from my fluid 2 and seeing gains in power
- [2017 IRONMAN FLORIDA RACE REPORT // 11/4/17 // #IMFL #IMFL2017](https://setthepacetriathlon.com/2017-ironman-florida-race-report-11-4-17-imfl-imfl2017/) - Well, hello there! Welcome to my latest long awaited post, 2017 IRONMAN Florida race recap!It was a long time in the making. Sign up started with a conversation of combining a race and my wife and I's 10 year anniversary trip. We came up with Florida as she loves beaches and warm weather and Florida
- [You've signed up for your first IRONMAN triathon!?  Where do you stay!?](https://setthepacetriathlon.com/youve-signed-up-for-your-first-ironman-triathon-where-do-you-stay/) - There's been a lot of discussion had about where's the best place to stay for an IRONMAN event.After racing 5 (don't forget the 2014 TX DNF), I have a few tricks up my sleeve I'd recommend. Next to training, travel and lodging can be the next biggest stressor or relief to your big race.I've been
- [Racing #Ironman triathlons for something bigger than yourself](https://setthepacetriathlon.com/racing-ironman-triathlons-for-something-bigger-than-yourself/) - INSPIRATIONWhy do you race?There are many reasons why people do what they do.NecessitySelfishnessInspirationMotivationIt's my opinion that intrinsic inspiration will get you to your goals more than extrinsic motivation.To break it down in my world...Motivation is external.Inspiration is internal. It's the "why" you do what you do.What if what's motivating you to reach your goal isn't
- [Why does the distance on your watch differ from the treadmill!?](https://setthepacetriathlon.com/why-does-the-distance-on-your-watch-differ-from-the-treadmill/) - It's that time of year...Everyone except the hard core are on the 'mills. Dreadmill. Devil's highway. Whatever you want to call it, it's COLD as sh*t outside right now and people are on them. Problem is, those number driven hard core metrics watchers are getting fed up with the inaccuracy of their recorded workout vs
- [There's speed, and then there is SPEED](https://setthepacetriathlon.com/theres-speed-and-then-there-is-speed/) - As aspiring age group triathletes, we mostly are all reaching for that improvement in fitness and race times year after year.If you compared your first race to say, your 25th, you'll probably think sot yourself "wow, I'm getting speedy!".I know I look back and couldn't imagine running sub 7 for 13.1 miles, but I have
- [What do I wish I knew when I started racing IRONMAN 70.3 and 140.6 triathlons](https://setthepacetriathlon.com/what-do-i-wish-i-knew-when-i-started-racing-ironman-70-3-and-140-6-triathlons/) - Through conversations with some athletes I was speaking to about coaching, a question that's pretty common came up, that I hadn't really thought about until now.What do you wish you knew when you started out?I framed that around the crossover from short course to 70.3 and 140.6 distance races.Ahhh what do I wish I knew....
- [Garmin Connect IQ Summit 2.0 updates #CIQSUMMIT18](https://setthepacetriathlon.com/garmin-connect-iq-summit-2-0-updates-ciqsummit18/) - So being down the street, I'm at Garmin's Connect IQ Summit 2018 for round 2.It's a unique look behind the curtain of what's going on in the super tech nerd side of that GPS device that all of us endurance athletes obsess over (most of us anyways).Never heard of Connect IQ? You're not alone. I
- [ZWIFT Academy Tri Team announced, and we've got the insider on the American Rachael Norfleet!](https://setthepacetriathlon.com/zwift-academy-tri-team-announced-and-weve-got-the-insider-on-the-american-rachael-norfleet/) - Surely you have heard of the Zwift Academy Tri team by now, right?Maybe not?Well, at least you have heard of ZWIFT!? RIGHT!?Virtual train and race your way to KOM in their make believe cycling hell, I mean world. Personally it's been my go to for winter, and will remain my go to during the season
- [2018 IRONMAN 70.3 CHATTANOOGA Race Recap#IM703CHATT](https://setthepacetriathlon.com/2018-ironman-70-3-chattanooga-race-recapim703chatt/) - Last week was the IRONMAN 70.3 CHATTANOOGA triathlon in Chattanooga, TN. Where were you!?I was there!I came. I saw. I finished.End of race report.... ok maybe not.There's a couple of things that happened in between.I headed out from KC the Thursday before... for my 12 hour drive that started after throwing the kids on the
- [2018 IRONMAN 70.3 BOULDER Race Recap #IM703BOULDER](https://setthepacetriathlon.com/2018-ironman-70-3-boulder-race-recap-im703boulder/) - Best Intentions don't always make the best race plan.That was my major lesson from IRONMAN 70.3 Boulder 2018. Stark contrast from the same race in 2017 minus bike course changes.Before we jump right in, I wanted to share a few pit stops I made while in the endurance mecca, Boulder, CO.Retul's HQ is in Boulder
- [2018 IRONMAN CHATTANOOGA Race Recap #IMCHOO](https://setthepacetriathlon.com/2018-ironman-chattanooga-race-recap-imchoo/) - 2018 IRONMAN CHATTANOOGA race recap... the race of irony and nothing like the first time around!For the first time racing the 140.6 (or 144.6 for Chattanooga, or 142.2 for this year) I repeated a race course.I LOVED the race in 2014. It was great. Down river swim. Rolling hills on the bike. Nice run through
- [2018 IRONMAN FLORIDA PANAMA CITY er HAINES CITY Crash Course](https://setthepacetriathlon.com/2018-ironman-florida-panama-city-er-haines-city-crash-course/) - If you have not been living under a rock, Hurricane Michael ripped up Florida last week.Not to dismiss the devastation caused in Panama City and Mexico Beach, Panama City Beach was hit pretty good as well. Power out. Water out. Cell service out. 2500+ Triathletes didn't know what was going to happen to the race
- [Nutrition for Athletes Part 2](https://setthepacetriathlon.com/nutrition-for-athletes-part-2/) - [et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=dBNs1nk6-BM” image_src=”https://setthepacetriathlon.com/wp-content/uploads/2018/12/members-only-card.jpg” /][/et_pb_column][/et_pb_row][/et_pb_section]
- [Nutrition for Athletes Part 1](https://setthepacetriathlon.com/nutrition-for-athletes-part-1/) - [et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=X5hQ1mzJ2oc” image_src=”https://setthepacetriathlon.com/wp-content/uploads/2018/12/members-only-card.jpg” /][/et_pb_column][/et_pb_row][/et_pb_section]
- [26.2 FULL MARATHON PLAN | 2 WEEKS | INTERMEDIATE TO ADVANCED](https://setthepacetriathlon.com/26-2-full-marathon-plan-2-weeks-intermediate-to-advanced/) - [et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.9″]26.2 FULL MARATHON PLAN // 12 WEEKS // INTERMEDIATE TO ADVANCED MARATHON TRAINING PLAN // BEGINNER, INTERMEDIATE to ADVANCED 12 WEEKS This plan is designed for the intermediate to advanced age group athlete taking on the marathon distance with 18 weeks training plan. The primary goal of this training plan is to
- [2018 Florida Ironman Recap](https://setthepacetriathlon.com/2018-florida-ironman-recap/) - [et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.9″]2018 IRONMAN FLORIDA (Haines City version) Race Recap #IMFL Unless you were living under a rock, you heard that IRONMAN Florida was detoured to Haines City after Hurricane Michael ripped through the panhandle, sideswiping Panama City Beach rendering the area unable to support an IRONMAN event.. In comes in IMFL RD, Ben
- [2018 Ironman in Panama City Florida Crash Course for Triathletes](https://setthepacetriathlon.com/2018-ironman-in-panama-city-florida-crash-course-for-triathletes/) - 2018 IRONMAN FLORIDA PANAMA CITY HAINES CITY Crash Course If you have not been living under a rock, Hurricane Michael ripped up Florida last week. Not to dismiss the devastation caused in Panama City and Mexico Beach, Panama City Beach was hit pretty good as well. Power out. Water out. Cell service out. 2500+ Triathletes

## Pages

- [Set The Pace](https://setthepacetriathlon.com/) - Set The Pace triathlon training, coaching and mentoring by Ryan Falkenrath. You’re results matter to me. From wanting to just finish to competing for tops spots
- [KORMI](https://setthepacetriathlon.com/kormi/) - BOOKING INTAKE FORM - https://forms.gle/2XziXUxohCpzxK8D7 EXPENSE SUBMITTAL - https://forms.gle/HzXgSw99tYwu9cPj6 CHECK IN CHECKLIST - https://forms.gle/Y5dBTJS4vJy9AcC78 CHECK OUT CHECKLIST - https://forms.gle/FCnNEuFfJsvhMZRC9 GUEST SURVEY FORM - https://forms.gle/cQgdNHRxhoFEb1or8 .
- [Partner Discounts and Code for Members Only](https://setthepacetriathlon.com/partner-discounts-and-code-for-members-only/) - PARTNER DISCOUNT CODES –> PLEASE DO NOT share outside this group. If our partners find them posted or used by others not in the group,
- [Plans](https://setthepacetriathlon.com/plans/) - Personalized Plans and Programs to meet all of your triathlon training goals: 1 - 1 Coaching, Set The Pace Triathlon Club, TrainingPeaks Plans, Tridot Plans
- [Contact](https://setthepacetriathlon.com/contact/) - Contact us to talk about your individual needs! Every once-in-awhile, some of your questions can be answered here! If you don’t find what you need, shoot me a
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- [My Account](https://setthepacetriathlon.com/my-account/) - My Account. Welcome ! Let’s get to work! All membership info is below!
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- [TrainingPeaks Plans](https://setthepacetriathlon.com/members-training-plans/) - With Set The Pace Triathlon, you’re not just getting a coach — you’re gaining access to one of the most powerful tools in the endurance world: TrainingPeaks!
- [Training Plan Workout Database](https://setthepacetriathlon.com/training-plan-workout-database/) - Training Plan Workout Database
- [VIDEOS GEAR RUN](https://setthepacetriathlon.com/videos_gear_run/) - VIDEOS GEAR RUN
- [VIDEOS_SWIMMING](https://setthepacetriathlon.com/videos_swimming/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_video_slider _builder_version=”4.27.4″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][et_pb_video_slider_item _builder_version=”4.27.4″ _module_preset=”default” show_image_overlay=”off” src=”https://youtu.be/Y3SI5ooDgiM” image_src=”//i.ytimg.com/vi/Y3SI5ooDgiM/hqdefault.jpg” admin_title=”cold water swimming” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”swim breathing tips” src=”https://youtu.be/XSJJ0Xlv_fA” image_src=”//i.ytimg.com/vi/XSJJ0Xlv_fA/hqdefault.jpg” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”masters wrong?” src=”https://youtu.be/c-NyuL4aplo” image_src=”//i.ytimg.com/vi/c-NyuL4aplo/hqdefault.jpg” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”breathing cheat codes” src=”https://youtu.be/6y6nDBEVLEU” image_src=”//i.ytimg.com/vi/6y6nDBEVLEU/hqdefault.jpg” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”balance swim freq vs vol” src=”https://youtu.be/wRnT0jC4Z0M”
- [VIDEOS_TRAINING](https://setthepacetriathlon.com/videos_training/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [Leaderboards](https://setthepacetriathlon.com/leaderboards/) - [et_pb_section fb_built=”1″ background_blend_1=”darken” disabled_on=”off|off|off” admin_label=”Hero with Leaderboard” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#3f3f3f” use_background_color_gradient=”on” background_color_gradient_stops=”rgba(0,0,0,0.5) 0%|rgba(0,0,0,0.5) 100%” background_color_gradient_overlays_image=”on” background_image=”https://setthepacetriathlon.com/wp-content/uploads/2024/09/Ryan-Falkenrath-Triathlon-Racing-1.jpeg” parallax=”on” background_blend=”multiply” locked=”off” collapsed=”off” global_colors_info=”{}”][et_pb_row column_structure=”2_3,1_3″ _builder_version=”4.27.4″ _module_preset=”default” custom_padding=”||0px|||” custom_css_free_form=”selector .et_pb_column{|| display:flex;|| flex-direction:column;|| justify-content:center;|| align-items:stretch;||}” global_colors_info=”{}”][et_pb_column type=”2_3″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_heading title=”Set the Pace Leaderboards” _builder_version=”4.27.4″ _module_preset=”default” title_level=”h2″ title_font=”Oswald||on|on|||||” title_text_align=”center” title_text_color=”#FFFFFF” title_font_size=”75px” title_letter_spacing=”0.1em” title_line_height=”1.5em” custom_margin=”2rem||-3px||false|false” title_font_size_tablet=”35px” title_font_size_phone=”40px” title_font_size_last_edited=”on|phone” title_text_shadow_style=”preset3″ title_text_shadow_color=”rgba(255,255,255,0.6)”
- [IRONMAN TEXAS HUB](https://setthepacetriathlon.com/ironman-texas-hub/) - IRONMAN TEXAS HUB. This is the Set The Pace hub for anything IRONMAN TEXAS! PLANS
- [Off Season Training Plans](https://setthepacetriathlon.com/off-season-training-plans/) - Below is a list of off season training plans we offer. FOR PERSONALIZED OPTIONS - READ THIS - when purchased, contact me via info@setthepacetriathlon.com to have this plan personalized to your schedule. I will send you an intake form via google forms, connect via TrainingPeaks and arrange the workouts that best for your schedule! Don't
- [VIDEOS_RACING](https://setthepacetriathlon.com/videos_racing/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_video_slider _builder_version=”4.27.4″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][et_pb_video_slider_item _builder_version=”4.27.4″ _module_preset=”default” show_image_overlay=”off” src=”https://youtu.be/yIajeN_Ip2Q” image_src=”//i.ytimg.com/vi/yIajeN_Ip2Q/hqdefault.jpg” admin_title=”race pacing” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”race day expectations” src=”https://youtu.be/WTD96mHuwGo” image_src=”//i.ytimg.com/vi/WTD96mHuwGo/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”race AM do and dont” src=”https://youtu.be/2vahOsOrCHc” image_src=”//i.ytimg.com/vi/2vahOsOrCHc/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”practice swim” src=”https://youtu.be/LnQ6bI1GMig” image_src=”//i.ytimg.com/vi/LnQ6bI1GMig/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”time to tri” src=”https://youtu.be/L9JVzwYaFAM” image_src=”//i.ytimg.com/vi/L9JVzwYaFAM/hqdefault.jpg”
- [Products](https://setthepacetriathlon.com/products/) - Check out Set The Pace deals on our products and services including sales on coaching and our branded STP gear!
- [VIDEOS_NUTRITION](https://setthepacetriathlon.com/videos_nutrition/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ pac_dcm_carousel_specific_module_num=”0″ global_colors_info=”{}”][et_pb_video_slider _builder_version=”4.27.4″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][et_pb_video_slider_item _builder_version=”4.27.4″ _module_preset=”default” show_image_overlay=”off” src=”https://youtu.be/cA57gMnEbOU” image_src=”//i.ytimg.com/vi/cA57gMnEbOU/hqdefault.jpg” admin_title=”train the gut” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”salt sodium and hydration” src=”https://youtu.be/sxBz3uRTsMw” image_src=”//i.ytimg.com/vi/sxBz3uRTsMw/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”calories + adjust for race day” src=”https://youtu.be/JT99ysC8yRM” image_src=”//i.ytimg.com/vi/JT99ysC8yRM/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”gi distress” src=”https://youtu.be/qC8yZIflJaY” image_src=”//i.ytimg.com/vi/qC8yZIflJaY/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” global_colors_info=”{}” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”fast
- [1 on 1 Coaching with In Person Training](https://setthepacetriathlon.com/1-on-1-coaching-with-in-person-training/) - This is a 1 on 1 coaching package available for the serious triathletes! Contact me first before joining, so we can discuss your individual plan!
- [Thank you for taking the tri quiz](https://setthepacetriathlon.com/thank-you-for-taking-the-tri-quiz/) - Thanks for taking the Triathlete Type Quiz! You should get an email shortly with your results. Check your spam, junk and make sure info@setthepacetriathlon.com is added to your safe sender list!
- [What type of Triathlete are you?](https://setthepacetriathlon.com/what-type-of-triathlete-are-you/) - The quiz will load in just a second… (Totally worth it) You’ll get a quick personality breakdown summary email (are you the Grinder? Natural? Overthinker? Weekend Warrior?) plus real tips to train smarter! 🧠 What to Expect ✅ Just 8 quick multiple-choice questions ⏱️ Takes less than 2 minutes 🎯 Get matched with your triathlete
- [Thank You](https://setthepacetriathlon.com/thank-you/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” pac_dcm_carousel_specific_module_num=”0″ global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ global_colors_info=”{}”]Get ready to Set The Pace! You are welcome to check out content that is available to you![/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]
- [VIDEOS GEAR SWIM](https://setthepacetriathlon.com/videos_gear_swim/) - VIDEOS GEAR SWIM
- [Videos & Training](https://setthepacetriathlon.com/videostraining/) - Videos & Training
- [VIDEOS TRAINING](https://setthepacetriathlon.com/videos_training-2/) - VIDEOS TRAINING
- [VIDEOS TRAVEL](https://setthepacetriathlon.com/videos_travel/) - Videos Travel
- [Set The Pace Virtual Triathlon Club Membership BLACKTRIDAY 2020](https://setthepacetriathlon.com/stpvirtualclubblacktriday2020/) - Set The Pace Virtual Triathlon Club Membership 2020. This club is designed for athletes starting from scratch to those looking to push the limits.
- [Login](https://setthepacetriathlon.com/login/) - Login
- [SET THE PACE FACE MASK by BOCO GEAR](https://setthepacetriathlon.com/set-the-pace-face-mask-by-boco-gear/) - SET THE PACE FACE MASK by BOCO GEAR
- [Safe Return To Multisport Guidelines-05-07-2020](https://setthepacetriathlon.com/safereturntomultisportguidelines-05-07-2020/) - Safe Return To Multisport Guidelines
- [off season 2019 webinar](https://setthepacetriathlon.com/offseason2019webinar/) - Got some knowledge from the webinar? If so, head below for the 2019 off season program I developed. Time is ticking for the off season, so hurry and sign up!
- [off season 2019 signup](https://setthepacetriathlon.com/offseason2019signup/) - Did you smash 2019? Are you ready to go to the next level in 2020, longer distances or just want to be more fit? That’s why I created my 2019 Off Season program.
- [Off Season 2019B](https://setthepacetriathlon.com/offseason2019b/) - TOP 5 focus areas for the off season to come out smelling like roses in the spring! TOP 5 areas of focus for the off season Tested and proven methods for off
- [members video](https://setthepacetriathlon.com/members-video/) - Members Videos
- [Members](https://setthepacetriathlon.com/members/) - Set The Pace Members
- [Products / Training Groups](https://setthepacetriathlon.com/products-traininggroups/) - products and traininggroups
- [KONA](https://setthepacetriathlon.com/kona/) - Kona
- [Join](https://setthepacetriathlon.com/join/) - JOIN SET THE PACE MEMBERSHIP NOW at the introductory monthly rate of $3.99.
- [IRONMAN TULSA HUB](https://setthepacetriathlon.com/ironman-tulsa-hub/) - IRONMAN TULSA HUB. This is the Set The Pace hub for anything IRONMAN TULSA!
- [IRONMAN DES MOINES and IRONMAN 70.3 DES MOINES HUB](https://setthepacetriathlon.com/ironman-desmoines-hub/) - RONMAN DES MOINES and IRONMAN 70.3 DES MOINES HUB. This is the Set The Pace hub for anything IRONMAN DES MOINES and IRONMAN 70.3 DES MOINES!
- [EDUCATION IRONMAN COEUR D'ALENE](https://setthepacetriathlon.com/videos_imcda/) - EDUCATION IRONMAN COEUR D'ALENE
- [Account](https://setthepacetriathlon.com/account/) - Account
- [2024-2025 coaching sale](https://setthepacetriathlon.com/2024-2025-coaching-sale/) - 2024-2025 coaching sale with Coaching by Set the Pace at a discounted rate! We are offering discounts on lump sum payment
- [2023 Set The Pace Off Season + 2024 Season Planner](https://setthepacetriathlon.com/stpmembersignup/) - 2023 Set The Pace Off Season + 2024 Season Planner. I’m putting together an off season offer combining everything that I usually get requests for, but
- [2019 SET THE PACE TRIATHLON RACE DAY TOOL KIT](https://setthepacetriathlon.com/2019-set-the-pace-triathlon-race-day-tool-kit/) - This is the short cut to go from WTF to Finish line! Cut down race day anxiety. Be race ready. Sharpen your focus.
- [Partners](https://setthepacetriathlon.com/partners/) - Set the Pace official sponsors and partners include Zoot, Boco Gear, Rudy Project, USA Triathlon and more
- [Blog](https://setthepacetriathlon.com/blog/) - Set the Pace Blog and Social Media updates about our services and the latest in triathlon training news
- [Form Analysis](https://setthepacetriathlon.com/form-analysis/) - Set The Pace Triathlon Form Analysis: Master Your Form, Maximize Your Speed. At Set The Pace Triathlon, we know that technique is everything when it comes to
- [Expert Triathlon Education](https://setthepacetriathlon.com/expert-triathlon-education/) - Our Expert Triathlon Education support our belief that knowledge is power—and the more you know, the better you’ll perform. That’s why we’ve created an
- [TriDot Training Plans](https://setthepacetriathlon.com/tridot-training-plans/) - At Set The Pace Triathlon, we take your performance to the next level with personalized, data-driven coaching designed using TriDot to help you crush your
- [Individual Training Plans Monthly Payments](https://setthepacetriathlon.com/individual-training-plans-monthly-payments/) - Individual Training Plans Monthly Payments to fit YOUR needs! Whether it’s for Triathlons like the IRONMAN or and endurance or multi-sport event, I can create a
- [Personalized Training Plans](https://setthepacetriathlon.com/individual-training-plans/) - Whether it’s for Triathlons like the IRONMAN or and endurance or multi-sport event, I can create Personalized Training Plans that will help you compete
- [STP Triathlon Training Club](https://setthepacetriathlon.com/set-the-pace-membership/) - STP Triathlon Training Club - ONLY $9.99 per month FOREVER as long as you keep a current membership, you will never have a price increase.
- [About Ryan](https://setthepacetriathlon.com/about/) - About Ryan I’m a Kansas City (Olathe suburb on the Kansas side) product, raised in Olathe, and attended KU for college (Rock Chalk Jayhawk!)
- [1 on 1 Coaching](https://setthepacetriathlon.com/1-on-1-coaching/) - This is a 1 on 1 coaching package available for the serious triathletes! Contact me first before joining, so we can discuss your individual plan!
- [VIDEOS_BIKING](https://setthepacetriathlon.com/videos_biking/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
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- [VIDEOS_RUNNING](https://setthepacetriathlon.com/videos_running/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″][et_pb_row _builder_version=”3.29.3″][et_pb_column type=”4_4″ _builder_version=”3.29.3″][et_pb_video_slider _builder_version=”4.9.1″ hover_enabled=”0″ sticky_enabled=”0″][et_pb_video_slider_item _builder_version=”4.9.1″ _module_preset=”default” show_image_overlay=”off” src=”https://youtu.be/EH9SN_ptG0o” image_src=”//i.ytimg.com/vi/EH9SN_ptG0o/hqdefault.jpg” admin_title=”im run pace” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”high heart rate long runs” src=”https://youtu.be/ftOzTJvBU4k” image_src=”//i.ytimg.com/vi/ftOzTJvBU4k/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”AM gi distress” src=”https://youtu.be/qC8yZIflJaY” image_src=”//i.ytimg.com/vi/qC8yZIflJaY/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”improve run speed” src=”https://youtu.be/aHaNNSglHK8″ image_src=”//i.ytimg.com/vi/aHaNNSglHK8/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”vert ratio” src=”https://youtu.be/fsh6hWiFbK8″ image_src=”//i.ytimg.com/vi/fsh6hWiFbK8/hqdefault.jpg” _builder_version=”4.9.1″ _module_preset=”default” show_image_overlay=”off”][/et_pb_video_slider_item][et_pb_video_slider_item admin_title=”run power” src=”https://youtu.be/Wyv3nT2hRkc”
- [Files for Members Only](https://setthepacetriathlon.com/members-files/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
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- [VIDEOS_TULSA](https://setthepacetriathlon.com/videos_tulsa/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [VIDEOS_CHOO703](https://setthepacetriathlon.com/videos_choo703/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [VIDEOS_CHOO](https://setthepacetriathlon.com/videos_choo/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [TRAININGPEAKS OFF SEASON 2020 PLANS](https://setthepacetriathlon.com/trainingpeaks-off-season-2020-plans/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″][et_pb_row column_structure=”1_4,1_2,1_4″ _builder_version=”4.5.3″][et_pb_column type=”1_4″ _builder_version=”3.29.3″][et_pb_text _builder_version=”4.5.3″ _module_preset=”default”]FINAL SURGE PLANS Click to view details.[/et_pb_text][et_pb_text _builder_version=”4.5.3″ _module_preset=”default”]140.6 Beginner to Intermediate[/et_pb_text][et_pb_image src=”https://setthepacetriathlon.com/wp-content/uploads/2020/08/FS-GAP-PLAN-1406-BEG-TO-INT.jpg” title_text=”FS GAP PLAN 1406 BEG TO INT” url=”https://coaching.ironman.com/plandetails?k=4bb72b33-e9e3-4428-9239-7f5440fa1989″ url_new_window=”on” admin_label=”FS full beg to int” _builder_version=”4.5.3″][/et_pb_image][et_pb_text _builder_version=”4.5.3″ _module_preset=”default”]140.6 Intermediate to Advanced[/et_pb_text][et_pb_image src=”https://setthepacetriathlon.com/wp-content/uploads/2020/08/FS-GAP-PLAN-1406-INT-TO-ADV.jpg” title_text=”FS GAP PLAN 1406 INT TO ADV” url=”https://coaching.ironman.com/plandetails?k=3afb9567-ffc3-4e0c-9271-8ad11ee9d3a3″ url_new_window=”on” admin_label=”FS full int to
- [Workout Database](https://setthepacetriathlon.com/workout-database/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [TRAININGPEAKSINTRO](https://setthepacetriathlon.com/trainingpeaksintro/) - [et_pb_section fb_built=”1″ _builder_version=”3.29.3″ fb_built=”1″ _i=”0″ _address=”0″][et_pb_row _builder_version=”3.29.3″ _i=”0″ _address=”0.0″][et_pb_column type=”4_4″ _builder_version=”3.29.3″ _i=”0″ _address=”0.0.0″][et_pb_text _builder_version=”3.29.3″ text_font=”Cutive||||||||” text_font_size=”17px” _i=”0″ _address=”0.0.0.0″]Hello and welcome to Set The Pace Triathlon’s TrainingPeaks intro page. Here we’ll go over terms, definitions and sample workouts page for more insight to our plans. BEFORE YOU BUY on TrainingPeaks, consider joining the Set Set Pace
- [VIDEOS_DM703](https://setthepacetriathlon.com/videos_dm703/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [VIDEOS_BOULDER703](https://setthepacetriathlon.com/videos_boulder703/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
- [VIDEOS_WASHINGTON703](https://setthepacetriathlon.com/videos_washington703/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
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- [VIDEOS_TC703](https://setthepacetriathlon.com/videos_tc703/) - Oops! You don't have access yet! Log in or Sign up for our Monthly Membership to get access! Username Password Remember Me Forgot Password
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- [My account](https://setthepacetriathlon.com/customer-area/my-account/) - [customer-account-home /]
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- [My files](https://setthepacetriathlon.com/customer-area/files/my-files/) - [customer-area-private-files /]
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## Memberships

- [Set The Pace GENERAL Member](https://setthepacetriathlon.com/register/set-the-pace-general-member/)
- [Set The Pace Monthly Plan](https://setthepacetriathlon.com/register/set-the-pace-monthly-plan/) - Here's what you get every month! HUNDREDS of pre-programmed workout routines. Print them, keep them and use them over and over. 4 to 6 new workouts added EACH MONTH! Deep discounts on pre-programmed Training Peaks plans ranging from half marathons to full IRONMAN triathlons. Deep discounts on 1-on-1 coaching services. Deep discounts on Set The

## Lessons

- [Watch the 2023 athlete briefing](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/watch-the-2023-athlete-briefing/)
- [When should you get there?](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/when-should-you-get-there/)
- [Replenish!](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/replenish/)
- [Your thoughts](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/your-thoughts/) - I REALLY want to know how you liked this course. What could be better. Head HERE to fill out the survey.
- [Best spectator locations](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/best-spectator-locations/)
- [Get a good bite to eat](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/get-a-good-bite-to-eat/)
- [General feels for the event](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/general-feels-for-the-event/)
- [Know the lay of the transition land](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/know-the-lay-of-the-transition-land/)
- [Experiences from the full from past athletes](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/experiences-from-the-full-from-past-athletes/)
- [What's the deal with the run course?](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/whats-the-deal-with-the-run-course/)
- [Get run ready!](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/get-run-ready/)
- [The Rockies... almost on the bike](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/the-rockies-almost-on-the-bike/)
- [How can you be ready for the bike?](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/how-can-you-be-ready-for-the-bike/)
- [Best swim workouts](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/best-swim-workouts/)
- [Jump in with both feet](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/jump-in-with-both-feet/)
- [Where should you stay?](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/where-should-you-stay-2/)
- [Check out the athlete guide!](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/check-out-the-athlete-guide/)
- [Watch the athlete briefings](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/watch-the-athlete-briefings/)
- [My experiences](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/my-experiences/) - Click HERE to read up on the 2019 course overview or watch below. For a blast from the past, check out my recap from 2011 HERE.
- [Prep for the weather... and yes, the altitude](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/prep-for-the-weather-and-yes-the-altitude/)
- [Why Boulder?](https://setthepacetriathlon.com/courses-2/ironman703boulder/lessons/why-boulder/)
- [Connect your Devices and Platforms](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/lessons/connect-your-devices-and-platforms/)
- [Add you Races into RaceX](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/lessons/add-you-races-into-racex/)
- [Sign Up with Correct Link + Connect to Coach](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/lessons/sign-up-with-correct-link-connect-to-coach/)
- [What's up With the DOTS?](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/lessons/whats-up-with-the-dots/)
- [Nutrition and Sweat Rate Calculator](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/lessons/nutrition-and-sweat-rate-calculator/)
- [Discount Codes + Courses + Workouts + Educational Library](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/lessons/discount-codes-courses-workouts-educational-library/)
- [](https://setthepacetriathlon.com/lessons/9622/)
- [](https://setthepacetriathlon.com/lessons/9619/)
- [TAKE THE SURVEY!](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/take-the-survey/) - Well, not really a module per say, but now that you have had time to digest this course, I'd like to know how you liked it. Please fill out THIS FORM to let me know how the course went for you, what I can improve or if you LOVED it. Also let me know if
- [Helpful Tools](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/helpful-tools/) - SWEAT RATE + NUTRITION CALCULATOR Download the excel spreadsheet HERE.
- [Nutrition vs Fuel](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/daily-fuel-mindset/) - Food is food, right? Not so fast. Now that you are taking on long course triathlon and training, food takes on a different mindset. It's not all just cookies and crackers all day. It’s all food, but timing is everything. Fuel is what you do immediately before, during and immediately after training. Nutrition is all
- [Every day nutrition](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/every-day-nutrition/) - Last module we talked about the difference of Nutrition vs Fuel. In this module we will take a deep dive into all those other meals throughout the day not related to Fueling for training or racing. Breakfast Lunch Dinner Snacks What do you do with all that other food you eat throughout the day can
- [Suggestions for every day foods](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/suggestions-for-every-day-foods/) - Yeah, all that food outside of training and racing is important, but WHAT should that consist of? Keep in mind at this time, I am not a nutritionist, but I can share what I have done and what I would recommend. Don’t believe all the fad diets you see on Facebook. Check to see who
- [Fuel training and racing](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/fuel-training-and-racing/) - And now, the meat and potatoes of nutrition, training and racing fuel! But, first I want to define and start with general parameters for fueling. These are general guidelines as everyone is different. As you move through training and racing, you can and will need to adjust how you are approaching fueling. Every workout and
- [Fueling before, during and after workouts](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/fueling-before-during-and-after-workouts/) - We touched on it during the last module, but I really want to hammer it home for fueling workouts. I want to make this as easy as possible on you all, and we all know that time is at a premium and the last thing you want to do is get up even earlier to
- [Training the gut for the heat](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/training-the-gut-for-the-heat/) - Not only do you need to be worrying about calories per hour, fluid intake, carbs vs protein vs fat and a whole slew of other metrics, but you need to be thinking ahead if your event or training is going to happen in the heat. Taking in fuel during hot and humid conditions is a
- [Race strategies for nutrition on race day in the heat](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/race-stradigies-for-nutrition-on-race-day-in-the-heat/)
- [What's the Deal with Sugar?](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/whats-the-deal-with-sugar/) - Sugars are not ALWAYS bad. If there’s a time for sugar, it’s in a race or intense training. Sitting on the coach watching Netflix is not a good time for your body to properly utilize the available glycogen in a sugary soda drink. Bloks, chews and gels are actually a good and easily digestible supplement
- [There's Race Weight, and then there's Reality](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/theres-race-weight-and-then-theres-reality/) - That mythical weight everyone wants to reach that gives them 0% body fat and full power to kill that 140.6 mile race. Ain't going to happen. Maybe if you are a pro, or have the resources to have your meals planned and prepare for you, or have all the time in the world, but the
- [Better be Ready for What's on Course](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/better-be-ready-for-whats-on-course/) - Making sure you are purposeful in your product selections for fuel for training and racing is VERY important in the training phase to nail it down as best you can for race day. But, what happens if you use a specific brand, forget it, lose it, drop it, whatever on race day and you have
- [Start with the Race In Mind - Meals the Night Before](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/start-with-the-race-in-mind-meals-the-night-before/) - What you eat the night before a race can have a BIG impact on your race day. Make sure you don't go too big or too small the night before. Carb loading the night before is a farce. There. I said it. The calories you eat 8 to 10 hours before your race don’t stay
- [Even More Important - Race Morning Meals](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/even-more-important-race-morning-meals/) - So, you've trained, eaten right, figured out race day nutrition, didn't go crazy the night before with a large personal pan meat lovers pizza all for yourself... and now it's race morning after a long restless night of trying to sleep through race day jitters. What should you eat now not to screw it up!?
- [It's Go TIME! What to eat during the race!](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/its-go-time-what-to-eat-during-the-race/) - IT'S GO TIME! Time to race and fuel! Lets put it all together. Remember, race day is different than training. Due to effort + jitters, race day absorption may be 10 to 20% less than training. Train with goal to take in max calories (200 to 300 per hour) in training and expect 20% less
- [Wild Card Factors](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/wild-card-factors/) - Everyone is a unique individual. We have discusses generalities in this educational series as a guideline to follow as you navigate your relationship with food and endurance sports. Some people can eat whatever they want and be as skinny as a pole. Others not so lucky. Lets focus on 2 BIG key factors that will
- [What Would Ryan do?](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/lessons/what-would-ryan-do/) - Ever see an add on Facebook for Clif Bars? GU? Gatorade? These companies make a product and they want you to buy it. They aren’t bad, but they may not be the best for you. They are spending big bucks convincing you that you HAVE to use gels, chomps, bars, etc to get the fuel
- [Be smart. Recover well.](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/be-smart-recover-well/)
- [Know what the course looks like from a local perspective](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/know-what-the-course-looks-like/)
- [Have good run form... you will need it!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/have-good-run-form-you-will-need-it/)
- [When should you get to town?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/when-should-you-get-to-town/)
- [Be ready for the transition setup](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/be-ready-for-the-transition-setup/) - When you get settled make sure to familiarize yourself with the layout and flow of transitions. ALSO make sure you know what changes there are for Safe Return to racing if any! Usually gear bag drop is around T2/Finish line area. Read the athlete guide and watch race briefings to find out for sure. This
- [Special needs - KNOW IT](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/special-needs-know-it/)
- [For heavens sake, have a plan for race week](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/for-heavens-sake-have-a-plan-for-race-week/) - Don't just show up and not have a plan of action. Important TO-DO items: Find the schedule of events in athlete guide Check in - bib / timing chip / swim cap / swag goodies Check out IM merch tent - good stuff goes quick Check out IM village and vendors Find transitions + gear
- [Be ready for multiple transition setup](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/be-ready-for-multiple-transition-setup/)
- [Got a nutrition and hydration plan?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/got-a-nutrition-and-hydration-plan/) - 
- [Race morning, rise and shine!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/race-morning-rise-and-shine/)
- [Know your sweat](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/know-your-sweat/) - 
- [Ya, I told you, but you should research the course, too](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/ya-i-told-you-but-you-should-research-the-course-too/)
- [WHAT are you wearing!?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/what-are-you-wearing/)
- [Preview the course when you get there](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/preview-the-course-when-you-get-there/)
- [Don't freak out race day](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/dont-freak-out-race-day/)
- [Educate your sherpa's and spectators](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/educate-your-sherpas-and-spectators/)
- [No shame in walking](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/no-shame-in-walking/)
- [Lube up](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/lube-up/)
- [Nutrition DEEP dive](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/nutrition-deep-dive/)
- [TELL ME ABOUT YOUR EXPERIENCE WITH THE COURSE!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/tell-me-about-your-experience-with-the-course/) - I REALLY want to know how you liked this course. What could be better. Head HERE to fill out the survey.
- [Where should you stay?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/where-should-you-stay/) - You need to be smart when picking a place to stay. Location will be very important as you don't want to waste too much time going from lodging to IM village for check in, gear drop, bike drop and then getting all your gear after the race. Knowing where to look and how to find
- [Is it hot, cold, wet or dry in Tulsa?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/is-it-hot-cold-wet-or-dry-in-tulsa/) - Tulsa in May can be a crap shoot, so make sure to do your homework. The moral of this module is to have a solid plan in place, but be ready to pivot if something happens. We cannot control nature (or pandemics).
- [Have a plan, backup plan and plan A through Z!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/have-a-plan-backup-plan-and-plan-a-through-z/) - Be ready for race day and realize anything can happen. The weather and everything can be perfect, but hydration or nutrition miscues can derail the day. Be ready. Have backup plans. A finish is better than a DNF... I know!
- [Know your load at key points across your training schedule](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/know-your-load-at-key-points-across-your-training-schedule/) - You have signed up. You are collecting gear. You're looking at nutrition and hydration, but DO NOT forget to GET THE WORKOUTS DONE! These are handy dandy indicators where you should be at during the critical milestones of your training schedule.
- [What, 1 MONTH TO GO!?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/what-1-month-to-go/) - Now's your last chance to really make any gains... don't miss your workouts!
- [2 to 3 weeks out... taper time baby!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/2-to-3-weeks-out-taper-time-baby/) - Now's the time to dial it down and soak up the fitness and recovery!
- [RACE WEEK!!!!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/race-week/) - OMG OMG OMG it's RACE WEEEEEEEKKKK!!!!?!?!?
- [Ready to get back to racing after pandamic pause??](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/ready-to-get-back-to-racing-after-pandamic-pause/) - FROM IRONMAN: When you race with us at Certified Piedmontese IRONMAN Tulsa you will experience the following specific safety measures: Athletes will be required to wear a face covering anytime they are at Certified Piedmontese IRONMAN Tulsa venues. This will include but is not limited to Expo and Registration, Transition (including bike and gear check-in,
- [Better start prepping for conditions!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/better-start-prepping-for-conditions/) - Tulsa MAY get warm in late may. If you are in a cold climate while training over the end of the winter, you better be prepping!
- [The OG swim... back in 2020](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/the-og-swim-back-in-2020/) - If you want to see what the swim was too look like originally, then check out THIS POST.
- [The OG bike... back in 2020](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/the-og-bike-back-in-2020/) - Here's what the ORIGINAL bike course in 202 was supposed to look like! Here's a nice ride along for the original course layout. And, they did make some changes in 2020.
- [It's going to be windy, know how to handle it](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/its-going-to-be-windy-know-how-to-handle-it/)
- [Do you have the right wheels for Tulsa?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/do-you-have-the-right-wheels-for-tulsa/) - Do you need race wheels? Might help at windy Tulsa, but consider the cross winds as well!
- [The bike course, 2021 edition](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/the-bike-course-2021-edition/)
- [From the OG files of 2020](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/from-the-og-files-of-2020/) - Back in 2020, here's what the run looked like.
- [Running 2021 take](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/running-2021-take/)
- [What's new in 2021](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/whats-new-in-2021/)
- [Seed yourself right for the rolling swim start!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/seed-yourself-right-for-the-rolling-swim-start/)
- [Don't freak out at the start](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/dont-freak-out-at-the-start/)
- [Best swim prep workouts](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/best-swim-prep-workouts/)
- [Ways to get ready for the bike](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/ways-to-get-ready-for-the-bike/)
- [4 months out](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/4-months-out/)
- [Know WHAT you should be doing and WHY](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/know-what-you-should-be-doing-and-why/)
- [Road conditions, they DO matter](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/road-conditions-they-do-matter/)
- [do dee do... 2 months to GO!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/do-dee-do-2-months-to-go/)
- [Getting closer... 3 months to go](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/getting-closer-3-months-to-go/)
- [Workouts suggestions to get primed](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/workouts-suggestions-to-get-primed/)
- [Have some goals?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/have-some-goals/) - Without goals, you do not have any way of steering the ship. You need to nail down exactly what you want to do on race day. Just finish? Finish and not want to keel over? Set a PR? Age group podium? Kona Qualification? All these options will require a specific plan of action from day
- [Should you rent wheels?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/should-you-rent-wheels/)
- [Wetsuit, speedsuit, birthday suit?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/wetsuit-speedsuit-birthday-suit/)
- [What about bike mounted hydration you ask](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/what-about-bike-mounted-hydration-you-ask/)
- [Don't toss your cookies if it's hot](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/dont-toss-your-cookies-if-its-hot/)
- [Check yo gear before you go!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/check-yo-gear-before-you-go/)
- [Start loading up on gear sooner than later](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/start-loading-up-on-gear-sooner-than-later/)
- [Bike aid stations are BUSY](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/bike-aid-stations-are-busy/)
- [Be ready for a flat](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/be-ready-for-a-flat/)
- [Read up on the event schedule](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/read-up-on-the-event-schedule/)
- [Athlete guide... READ IT!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/athlete-guide-read-it/) - HERE is the 2021 Athlete Guide for reference.
- [Go to or watch an athlete briefing](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/go-to-or-watch-an-athlete-briefing/) - Watch IRONMAN Tulsa 2021 athlete briefing for an idea what you need to know.
- [First time IM athlete? Know the tips!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/first-time-im-athlete-know-the-tips/)
- [Why should you race Tulsa?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/why-should-you-race-tulsa/) - If you like local support for the race, Tulsa had it in 2021!
- [What I learned in 2021 for my personal triathlon game](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/what-i-learned-in-2021/)
- [CHECK IN!!! No check in, no race!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/check-in-no-check-in-no-race/)
- [Technical dive into IM Tulsa](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/technical-dive-into-im-tulsa/) - 2021 was the first year for IRONMAN Tulsa. I was there. I raced all 140.6 miles. HERE'S WHAT I think of the course and how it was ran.
- [Did you DO THIS FIRST!?](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/did-you-do-this-first/)
- [What IRONMAN had to say about IM Tulsa](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/what-ironman-had-to-say-about-im-tulsa/)
- [You should do THIS SECOND!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/you-should-do-this-second/) - Do you have a training plan??? If not, it's going to be a long confusing journey. Luckily I have you covered! TrainingPeaks search for Tulsa plans at https://www.trainingpeaks.com/coach/setthepacetriathlondotcom#trainingplans Final Surge search for Tulsa plans at https://coaching.ironman.com/Coach/RyanFalkenrath
- [GET A PLAN!](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/lessons/get-a-plan/) - TrainingPeaks search for Tulsa plans at https://www.trainingpeaks.com/coach/setthepacetriathlondotcom#trainingplans Final Surge search for Tulsa plans at https://coaching.ironman.com/Coach/RyanFalkenrath Get course insider info at https://setthepacetriathlon.com/courses/ Join the group – https://www.facebook.com/groups/STPTulsa140.6 Mark the event on your calendar – https://fb.me/e/htheerMxS
- [Where should you hold up while in town for IM Texas?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/where-should-you-hold-up-while-in-town-for-im-texas/) - With IM Texas being in the Woodlands, within the Houston area, there are PLENTY of places to stay. The key is the right location, right amenities and the right price.
- [Make sure you are looking at the right options in today's world.](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/make-sure-you-are-looking-at-the-right-options-in-todays-world/)
- [More than likely it's going to be hot and humid!](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/more-than-likely-its-going-to-be-hot-and-humid/) - More often than not, even in April, The Woodlands is going to be hot, sticky and breezy. Watch below for some insight on what to expect at IM Texas.
- [Recover smart!](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/recover-smart/)
- [It's a lake... sort of... and murky](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/its-a-lake-sort-of-and-murky/) - Lets focus on the swim at IRONMAN Texas. Here's the course. Lets talk about it! What about some workouts to get you ready? You can download the suggested swim workout HERE.
- [Start smart on the swim!](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/start-smart-on-the-swim/) - Remember not to go all out at the swim start and avoid getting into trouble in the water.
- [IM site may say rolling, but it's pretty flat](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/im-site-may-say-rolling-but-its-pretty-flat/) - Don't come out too hot out of T2 for the run, there's 26.2 miles to pace out.
- [Think aero, be aero](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/think-aero-be-aero/) - It's kinda flat... and be wary of drafters!
- [How can you be ready like a Jedi?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/how-can-you-be-ready-like-a-jedi/) - Make sure you train right for 112 miles in Texas.
- [Be ready to run the best 26.2 miles at Texas you can](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/be-ready-to-run-the-best-26-2-miles-at-texas-you-can/) - If you aren't ready to be steady on the run, it won't be a good day.
- [It's TAPER TIME!](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/its-taper-time/)
- [Are you looking at the schedule?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/are-you-looking-at-the-schedule/)
- [Let this be your guide...](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/let-this-be-your-guide/)
- [Check yourself before you wreck yourself](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/check-yourself-before-you-wreck-yourself/)
- [Sure, you have training under control, but what about race week logistics?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/sure-you-have-training-under-control-but-what-about-race-week-logistics/)
- [DO YOU KNOW ABOUT TRANSITIONS????](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/do-you-know-about-transitions/)
- [How about we chat about the race first](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/how-about-we-chat-about-the-race-first/)
- [Why should you do this race... or why not!?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/why-should-you-do-this-race-or-why-not/) - Have you done them all and want to try a new course? Are you a first timer and looking for that perfect event? Watch this session to find out the pros and cons of IRONMAN Texas.
- [Have a plan for the sherpa and spectators!](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/have-a-plan-for-the-sherpa-and-spectators/) - Happy Sherpa and Happy Spectators, happy race experience!
- [BEFORE BUYING ENTRY....](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/before-buying-entry/)
- [Have a PLAN](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/have-a-plan/) - FIND A PLAN! TrainingPeaks search for Texas plans at https://www.trainingpeaks.com/coach/setthepacetriathlondotcom#trainingplans Final Surge search for Texas plans at https://coaching.ironman.com/Coach/RyanFalkenrath Get course insider info at https://setthepacetriathlon.com/courses/ Join the group - https://www.facebook.com/groups/imtxtraining Mark the event on your calendar - https://fb.me/e/2PtGwPdrX
- [What should the training be 1 month from race day?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/what-should-the-training-be-1-month-from-race-day/)
- [What should the training be 2 WEEKS from race day?](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/lessons/what-should-the-training-be-2-weeks-from-race-day/)
- [Sugar and Race Weight](https://setthepacetriathlon.com/lessons/sugar-and-race-weight/)
- [What about past IMFL races?](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/what-about-past-imfl-races/) - Check out the action from 2020 for the ONLY full IM in North America in 2020...
- [Signed up.... now set some goals!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/signed-up-now-set-some-goals/) - Without goals, you do not have any way of steering the ship. You need to nail down exactly what you want to do on race day. Just finish? Finish and not want to keel over? Set a PR? Age group podium? Kona Qualification? All these options will require a specific plan of action from day
- [Keep in mind, this is Florida in hurricane season...](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/keep-in-mind-this-is-florida-in-hurricane-season/) - Remember 2018 when Hurricane Michael beat up the PCB coastline? Ya, I do because I was racing in 2018. We had to pivot as IRONMAN saved the event by moving inland to Haines City, FL, several hundred miles away. I had to reschedule flights, cancel rentals, get new rentals, find something to accommodate everyone's wants
- [Even though you set goals, prepare for what if it doesn't happen.](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/even-though-you-set-goals-prepare-for-what-if-it-doesnt-happen/) - 2017 was the first time I raced IRONMAN Florida... ... and I was buying the hype that this was a FAST course and thought it would be a "cupcake" course. It was not. Be ready for race day and realize anything can happen. The weather and everything can be perfect, but hydration or nutrition miscues
- [It could be perfect, or windy and cold!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/it-could-be-perfect-or-windy-and-cold/) - If you meet a weatherperson that says they are accurate, I have some beachfront property for you in Kansas... I'll let you in on a secret... no one can really predict the weather. Informed guesses is all it really is. BUT, that's not an excuse to at least be watching the weather as you get
- [Yes, it's in the ocean](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/yes-its-in-the-ocean/) - It’s in the ocean. There will be surf, waves and sea life. Hope you trained with that in mind. Key points: I have not heard of anyone having issues with sea life aside from jellyfish. But, as long as it’s wetsuit legal and you have a full sleeve suit, you’re golden. Just be prepared if
- [It's changing, so stay tuned on the IM website.](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/its-changing-so-stay-tuned-on-the-im-website/) - 1500 feet or so of elevation gain. Hope you trained to pedal 100% of the time. The course is modified from years past, but still relatively flat. Your definition of fast all depends on if you have trained to find your sweet spot and pedal pedal pedal. This map may be outdated, so always check
- [The bike course take 2019](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/the-bike-course-take-2019/)
- [Suggested bike workouts](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/suggested-bike-workouts/) - 
- [Don't go 110% first in the water](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/dont-go-110-first-in-the-water/) - Remember not to go all out at the swim start and avoid getting into trouble in the water.
- [Yep, it's flat to, and changes as well](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/yep-its-flat-to-and-changes-as-well/) - The run, where the race really starts. Did you manage the bike power/effort? Did you hydrate and eat right? You’re going to find out now! Pancake flat…. 150ish feet of elevation gain. Hope you have solid technical form, because you will be tested here! NOWHERE TO HIDE! Make sure you always check the course
- [This is where nutrition and pacing starts for the race!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/this-is-where-nutrition-and-pacing-starts-for-the-race/)
- [More run course insight!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/more-run-course-insight/)
- [Make sure you know what you are doing and where to go!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/make-sure-you-know-what-you-are-doing-and-where-to-go/) - Special section to familiarize yourself with the layout and flow of transitions. ALSO make sure you know what changes there are for Safe Return to racing if any! Transition is traditionally in the parking lot of the host hotel. This is where you will drop bikes, gear bags and do anything for the race. Swim
- [Special needs - game changer](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/special-needs-game-changer/)
- [Know how to recover properly!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/know-how-to-recover-properly/)
- [Where to stay](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/where-to-stay/)
- [More thought on IMFL weather and how you can investigate as well!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/more-thought-on-imfl-weather-and-how-you-can-investigate-as-well/)
- [Make a plan for race week when you get there!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/make-a-plan-for-race-week-when-you-get-there/) - Don't just show up and not have a plan of action. Important TO-DO items: Find the schedule of events in athlete guide Check in - bib / timing chip / swim cap / swag goodies Check out IM merch tent - good stuff goes quick Check out IM village and vendors Find transitions + gear
- [Attend or view a race briefing!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/attend-or-view-a-race-briefing/) - This is what was posted for IRONMAN Florida. 2020 has been a WILD year, but you need to watch the social outlets to find out what's going on!
- [ACTION PLAN ITEM NUMBER 1!!!!!!!!!!!](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/lessons/action-plan-item-number-1/)
- [Where should spectators and sherpas be?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/where-should-spectators-and-sherpas-be/)
- [Got race day gear figured out?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/got-race-day-gear-figured-out/)
- [Keep a lid on race day](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/keep-a-lid-on-race-day/)
- [Chaffing is not fun](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/chaffing-is-not-fun/)
- [When to arrive](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/when-to-arrive/) - COMING SOON!
- [Race week needs a plan!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/race-week-needs-a-plan/) - Don't just show up and not have a plan of action. Important TO-DO items: Find the schedule of events in athlete guide Check in - bib / timing chip / swim cap / swag goodies Check out IM merch tent - good stuff goes quick Check out IM village and vendors Find transitions + gear
- [Make sure you check the course for yourself!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/make-sure-you-check-the-course-for-yourself/)
- [Check the course in person](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/check-the-course-in-person/)
- [Pamper yourself after!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/pamper-yourself-after/)
- [Did the course help you?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/did-the-course-help-you/) - I REALLY want to know how you liked this course. What could be better. Head HERE to fill out the survey.
- [Know what the course provides](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/know-what-the-course-provides/)
- [Stay cool on race day](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/stay-cool-on-race-day/)
- [READ THE ATHLETE GUIDE! Comes out a few weeks before race day.](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/read-the-athlete-guide-comes-out-a-few-weeks-before-race-day/) - Here's the 2021 ATHLETE GUIDE for reference.
- [Why race Des Moines?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/why-race-des-moines/) - COMING SOON!
- [My personal experience in 2021](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/my-personal-experience-in-2021/) - COMING SOON!
- [Ins and outs of the race from analytical mind](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/ins-and-outs-of-the-race-from-analytical-mind/)
- [Did you think about the weather?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/did-you-think-about-the-weather/) - Iowa in June can be a crap shoot, so make sure to do your homework. Could be COLD or HOT... the Midwest can change on a dime. The moral of this module is to have a solid plan in place, but be ready to pivot if something happens. We cannot control nature (or pandemics).
- [Got goals?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/got-goals/) - Without goals, you do not have any way of steering the ship. You need to nail down exactly what you want to do on race day. Just finish? Finish and not want to keel over? Set a PR? Age group podium? Kona Qualification? All these options will require a specific plan of action from day
- [Prep for conditions in training](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/prep-for-conditions-in-training/) - Could be warm! Training for heat can help you with that AND racing at altitude if you choose that type of race later. And, don't forget to train the gut as well for heat!
- [Have backup plans](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/have-backup-plans/) - Be ready for race day and realize anything can happen. The weather and everything can be perfect, but hydration or nutrition miscues can derail the day. Be ready. Have backup plans. A finish is better than a DNF... I know!
- [Taken time off?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/taken-time-off/) - I think by now we all know about the impact of the past pandemic. Here's IM's plans to return to racing and some of what you may encounter at the race.
- [Get the GEAR!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/get-the-gear/)
- [Find the best spot for YOU](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/find-the-best-spot-for-you/)
- [The WHY and WHEN](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/the-why-and-when/) - Yes, originally for the IM Tulsa crew, but the same idea. Know what the workouts mean and why they are timed the way they are.
- [2 months out, plan??](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/2-months-out-plan/) - COMING SOON!
- [3 months, kick it in gear](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/3-months-kick-it-in-gear/)
- [4 months out... what!?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/4-months-out-what/) - COMING SOON!
- [1 MONTH TO GO!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/1-month-to-go/) - COMING SOON!
- [Taper at 2 to 3 weeks out](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/taper-at-2-to-3-weeks-out/)
- [Review your GEAR!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/review-your-gear/)
- [No checkie in, no racie out](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/no-checkie-in-no-racie-out/) - Forgot some gear? Here's what you could get at the village in 2021. You can till get it done! Basically if you have enough $$$$ you could be completely outfitted to race at the IM village.
- [Check out an athlete briefing](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/check-out-an-athlete-briefing/) - THIS was the briefing from 2021.
- [RACE WEEK!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/race-week-2/) - DON'T FREAK OUT!
- [What the wet stuff looked like in 2020](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/what-the-wet-stuff-looked-like-in-2020/)
- [Anything changed for 2021?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/anything-changed-for-2021/) - COMING SOON!
- [Best swims for race day](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/best-swims-for-race-day/) - COMING SOON!
- [Rolling swim start, know your role](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/rolling-swim-start-know-your-role/)
- [Keep a level head at the start](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/keep-a-level-head-at-the-start/)
- [What suit for when?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/what-suit-for-when/)
- [2020 Bike stuff](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/2020-bike-stuff/)
- [Anything to add for 2021?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/anything-to-add-for-2021/) - COMING SOON!
- [Review road conditions](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/review-road-conditions/) - COMING SOON!
- [Best bike workouts](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/best-bike-workouts/) - COMING SOON!
- [Windy? It is Iowa](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/windy-it-is-iowa/)
- [Got the right wheels?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/got-the-right-wheels/) - Do you need race wheels? Might help at windy Iowa, but consider the cross winds as well!
- [Hydration on the bike is important](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/hydration-on-the-bike-is-important/)
- [Know how to handle the bike aid station](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/know-how-to-handle-the-bike-aid-station/)
- [Flats are a part of life](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/flats-are-a-part-of-life/)
- [What 2020 was to look like](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/what-2020-was-to-look-like/)
- [Was 2021 better or worse?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/was-2021-better-or-worse/) - COMING SOON!
- [Best run workouts](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/best-run-workouts/) - COMING SOON!
- [Get good at the run form](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/get-good-at-the-run-form/)
- [Walk now, finish later!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/walk-now-finish-later/)
- [TRANSITION!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/transition/) - When you get settled make sure to familiarize yourself with the layout and flow of transitions. ALSO make sure you know what changes there are for Safe Return to racing if any!
- [Nutrition, know it](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/nutrition-know-it/)
- [Nutrition and hydration plan?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/nutrition-and-hydration-plan/) - 
- [Race morning!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/race-morning/) - In 2021, they published a helpful map of where to park and best get to transition and swim start. I assume this will be the case for future races as well.
- [You might sweat](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/you-might-sweat/) - 
- [Should you buy new wheels?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/should-you-buy-new-wheesl/)
- [Some back history in 2020!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/some-back-history-in-2020/) - The race was moved from the original June date in 2020 to October in hopes that the pandemic would subside by then... not so much. With it moved, curious what the water would be like? How were people going to handle the stoppage of race specific training and restart for the new date
- [Keep your eyes on your inbox](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/keep-your-eyes-on-your-inbox/) - Watch your email and the Facebook pages for any last minute race info like in 2021.
- [DO THIS BEFORE SIGNING UP!](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/do-this-before-signing-up/)
- [Actual race transition 2021](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/actual-race-transition-2021/) - Beware, you will be walking, and it's in grass. Be mindful of how long the swim to bike transition is. How far you will be walking from transition setup in the morning to swim start. Give yourself plenty of time and be ready if it's wet! Also, when you are dropping your bike off the
- [Is the VIP experience worth it?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/is-the-vip-experience-worth-it/) - In 2021, being and IM U Certified coach has its perks. I was able to get the VIP experience for 2021 and below is what I was able to glean as an athlete. As you can see below, the VIP parking was 50 yards from transition which cut off more than a mile of walking
- [What if the wet stuff is falling from the sky?](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/what-if-the-wet-stuff-is-falling-from-the-sky/)
- [Here's where I stayed in 2021](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/lessons/heres-where-i-stayed-in-2021/)
- [Know your plan!](https://setthepacetriathlon.com/lessons/know-your-plan/)
- [Don't let the heat get to you](https://setthepacetriathlon.com/lessons/dont-let-the-heat-get-to-you/)
- [MODULE 05 // Pedal pedal pedal](https://setthepacetriathlon.com/lessons/module-05-pedal-pedal-pedal/)
- [MODULE 03 // Schedules man... SCHEDULES!](https://setthepacetriathlon.com/lessons/module-03-schedules-man-schedules/)
- [READ the event schedule!](https://setthepacetriathlon.com/lessons/read-the-event-schedule/)
- [MODULE 04 // Flat!  The bike.](https://setthepacetriathlon.com/lessons/module-04-flat-the-bike/)

## Courses

- [IRONMAN 70.3 BOULDER PREVIEW by Set The Pace](https://setthepacetriathlon.com/courses-2/ironman703boulder/) - Lets talk IRONMAN 70.3 Boulder! Where to stay? How's the courses look? What's the weather like? Dig in!
- [TRAINING WITH SET THE PACE TRIATHLON // TRIDOT PLATFORM](https://setthepacetriathlon.com/courses-2/training-with-set-the-pace-triathlon-general/) - Training with Set The Pace Triathlon Start Up!
- [TRIATHLON NUTRITION](https://setthepacetriathlon.com/courses-2/triathlon-nutrition/) - What do you eat the morning of the race? What do you eat the night before? What do you eat during training? What do you eat the other 20+ hours in a day when you are not training or racing? Dive into the Triathlon Nutrition Course to find out!
- [IRONMAN TULSA PREVIEW by Set The Pace](https://setthepacetriathlon.com/courses-2/ironman-tulsa-preview/) - Jump in and soak up information about IRONMAN Tulsa from IRONMAN Certified Coach Ryan Falkenrath. In these modules we will focus on IRONMAN Tulsa best practices. First things first after registering. Places to stay Swim course Bike Course Run Course Weather conditions and more!
- [IRONMAN TEXAS PREVIEW by Set The Pace](https://setthepacetriathlon.com/courses-2/ironman-texas-preview/) - Jump in and soak up information about IRONMAN Texas from IRONMAN Certified Coach Ryan Falkenrath. He's raced it in 2014 and helped many athletes get across the finish line!
- [IRONMAN FLORIDA PREVIEW by Set The Pace](https://setthepacetriathlon.com/courses-2/ironman-florida-preview/) - Jump in and soak up information about IRONMAN Florida from IRONMAN Certified Coach Ryan Falkenrath. He's raced it twice and helped many athletes get across the finish line!
- [IRONMAN 70.3 DES MOINES PREVIEW by Set The Pace](https://setthepacetriathlon.com/courses-2/ironman-70-3-des-moines-preview-by-set-the-pace/) - Want to know all about how to get from sign up to finish line for IM 70.3 Des Moines? JUMP IN!

## Files

- [Test](https://setthepacetriathlon.com/mp-files/test.pdf/)

## Quizzes

- [BLOG QUIZ // PACE LIKE A PRO - test your knowledge!](https://setthepacetriathlon.com/quiz/blog-quiz-pace-like-a-pro-test-your-knowledge/)
- [Training with an Illness](https://setthepacetriathlon.com/quiz/training-with-an-illness/)

## Users Downloadable Files

- [RUN - LONG RUN - VARIABLE INCLINE AND SPEED FIT FILE](https://setthepacetriathlon.com/workout-database/run-long-run-variable-incline-and-speed-fit-file/)
- [RUN - LONG RUN - VARIABLE INCLINE AND SPEED](https://setthepacetriathlon.com/workout-database/run-long-run-variable-incline-and-speed/)
- [RUN - LONG - AEROBIC LONG + FARTLEK FIT FILES](https://setthepacetriathlon.com/workout-database/run-long-aerobic-long-fartlek-fit-files/)
- [RUN - LONG - AEROBIC LONG + FARTLEK](https://setthepacetriathlon.com/workout-database/run-long-aerobic-long-fartlek/)
- [RUN - LONG - AEROBIC LONG with BURSTS FIT FILES](https://setthepacetriathlon.com/workout-database/run-long-aerobic-long-with-bursts-fit-files/)
- [RUN - LONG - AEROBIC LONG with BURSTS](https://setthepacetriathlon.com/workout-database/run-long-aerobic-long-with-bursts/)
- [RUN - LONG - AEROBIC LONG with Z4 AT END FIT FILES](https://setthepacetriathlon.com/workout-database/run-long-aerobic-long-with-z4-at-end-fit-files/)
- [RUN - LONG - AEROBIC LONG with Z4 AT END](https://setthepacetriathlon.com/workout-database/run-long-aerobic-long-with-z4-at-end/)
- [RUN – STRENGTH – HILL REPEATS – 01 REPS PER SET FIT FILE](https://setthepacetriathlon.com/workout-database/run-strength-hill-repeats-01-reps-per-set-fit-file/)
- [RUN – STRENGTH – HILL REPEATS – 02 REPS PER SET FIT FILE](https://setthepacetriathlon.com/workout-database/run-strength-hill-repeats-02-reps-per-set-fit-file/)
- [RUN – STRENGTH – HILL REPEATS – 03 REPS PER SET FIT FILE](https://setthepacetriathlon.com/workout-database/run-strength-hill-repeats-03-reps-per-set-fit-file/)
- [RUN - STRENGTH - PYRAMIDS](https://setthepacetriathlon.com/workout-database/run-strength-pyramids/)
- [RUN - STRENGTH - HILL REPEATS - 02 REPS PER SET](https://setthepacetriathlon.com/workout-database/run-strength-hill-repeats-02-reps-per-set/)
- [RUN - STRENGTH - HILL REPEATS - 03 REPS PER SET](https://setthepacetriathlon.com/workout-database/run-strength-hill-repeats-03-reps-per-set/)
- [RUN - STRENGTH - STRENGTH mixed with RUN](https://setthepacetriathlon.com/workout-database/run-strength-strength-mixed-with-run-2/)
- [SWIM TEMPO 4000-3500-3000 TEMPO LADDERS](https://setthepacetriathlon.com/workout-database/swim-tempo-4000-3500-3000-tempo-ladders/)
- [2019 SET THE PACE TRIATHLON TIPS](https://setthepacetriathlon.com/workout-database/2019-set-the-pace-triathlon-tips/)
- [2022 SET THE PACE TRIATHLON TIPS](https://setthepacetriathlon.com/workout-database/2022-set-the-pace-triathlon-tips/)
- [SWIM DRILLS 3500-3000-2500 DUMBBELLS](https://setthepacetriathlon.com/workout-database/swim-drills-3500-3000-2500-dumbbells/)
- [SWIM DRILLS 3500-3000-2500 DRAG LESS](https://setthepacetriathlon.com/workout-database/swim-drills-3500-3000-2500-drag-less/)
- [SWIM DRILLS 3000-2500-2000 JR SPECIAL DRILLS](https://setthepacetriathlon.com/workout-database/swim-drills-3000-2500-2000-jr-special-drills/)
- [STRENGTH - BODY WEIGHT - CORE CIRCUIT (mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck)](https://setthepacetriathlon.com/workout-database/strength-body-weight-core-circuit-mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck/)
- [STRENGTH - GEAR NEEDED - SHOULDERS](https://setthepacetriathlon.com/workout-database/strength-gear-needed-shoulders/)
- [STRENGTH - GEAR NEEDED - CIRCUIT (squats_dlifts_press_rows_hanglegs_weightplank)](https://setthepacetriathlon.com/workout-database/strength-gear-needed-circuit-squats_dlifts_press_rows_hanglegs_weightplank/)
- [STRENGTH - MINIMAL GEAR - CIRCUIT (squats_push ups_climbers_swings_rows_plank)](https://setthepacetriathlon.com/workout-database/strength-minimal-gear-circuit-squats_push-ups_climbers_swings_rows_plank/)
- [STRENGTH - BODY WEIGHT - CIRCUIT (squats_push ups_hops_plank_jacks)](https://setthepacetriathlon.com/workout-database/strength-body-weight-circuit-squats_push-ups_hops_plank_jacks/)
- [STRENGTH - MINIMAL GEAR - HIP FLEXOR](https://setthepacetriathlon.com/workout-database/strength-minimal-gear-hip-flexor/)
- [STRENGTH - GEAR NEEDED - LEGS OF STEEL](https://setthepacetriathlon.com/workout-database/strength-gear-needed-legs-of-steel/)
- [RUN - TEMPO - TEMPO MILE INTERVALS](https://setthepacetriathlon.com/workout-database/run-tempo-tempo-mile-intervals/)
- [RUN - TEMPO - RACE PACE LADDER](https://setthepacetriathlon.com/workout-database/run-tempo-race-pace-ladder/)
- [RUN - TEMPO - RACE EFFORT TEMPO](https://setthepacetriathlon.com/workout-database/run-tempo-race-effort-tempo/)
- [RUN - TEMPO - RACE EFFORT 8 MILES](https://setthepacetriathlon.com/workout-database/run-tempo-race-effort-8-miles/)
- [RUN - TEMPO - GOAL RACE PACE SETS](https://setthepacetriathlon.com/workout-database/run-tempo-goal-race-pace-sets/)
- [HYDRATION + SWEAT RATE + NUTRITION CALCULATOR](https://setthepacetriathlon.com/workout-database/hydration-sweat-rate-nutrition-calculator/)
- [STRENGTH - BODY WEIGHT - BREAK AN ANKLE](https://setthepacetriathlon.com/workout-database/strength-body-weight-break-an-ankle/)
- [SWIM DRILLS 3000-2500-2000 REACH + RCVRY](https://setthepacetriathlon.com/workout-database/swim-drills-3000-2500-2000-reach-rcvry/)
- [SWIM STRENGTH 4000-3500-3000-2500-2000 LONG COURSE SUFFER FEST](https://setthepacetriathlon.com/workout-database/swim-strength-4000-3500-3000-2500-2000-long-course-suffer-fest/)
- [SWIM TEMPO 4000-3500-3000 SHORTY AND ZIPPY](https://setthepacetriathlon.com/workout-database/swim-tempo-4000-3500-3000-shorty-and-zippy/)
- [SWIM STRENGTH 4000-3500-3000-2500-2000 LONG COURSE SUFFER FEST](https://setthepacetriathlon.com/workout-database/swim-strength-4000-3500-3000-2500-2000-long-course-suffer-fest-2/)
- [STRENGTH - BODY WEIGHT - 2021 - 30-45 MIN - TOTAL BODY + CORE Feel The Burn](https://setthepacetriathlon.com/workout-database/strength-body-weight-2021-30-45-min-total-body-core-feel-the-burn/)
- [2021 SWIM TEMPO 4000-3500-3000 TEMPO ROUNDS & LADDERS](https://setthepacetriathlon.com/workout-database/2021-swim-tempo-4000-3500-3000-tempo-rounds-ladders/)
- [2021 SWIM TEMPO 4000-3500-3000 DESCENT INTO MADNESS](https://setthepacetriathlon.com/workout-database/2021-swim-tempo-4000-3500-3000-descent-into-madness/)
- [2021 SWIM STRENGTH 4000-3500-3000-2500-2000 ODDS AND ENDS](https://setthepacetriathlon.com/workout-database/2021-swim-strength-4000-3500-3000-2500-2000-odds-and-ends-2/)
- [2021 SWIM STRENGTH 4000-3500-3000-2500-2000 LC WORK OVER](https://setthepacetriathlon.com/workout-database/2021-swim-strength-4000-3500-3000-2500-2000-lc-work-over/)
- [2021 SWIM STRENGTH 4000-3500-3000 STROKE LADDERS](https://setthepacetriathlon.com/workout-database/2021-swim-strength-4000-3500-3000-stroke-ladders/)
- [2020 SWIM TEMPO 4000-3500-3000 TURN UP THE TEMPO](https://setthepacetriathlon.com/workout-database/2020-swim-tempo-4000-3500-3000-turn-up-the-tempo/)
- [2020 SWIM TEMPO 4000-3500-3000 TEMPO PYRAMIDS](https://setthepacetriathlon.com/workout-database/2020-swim-tempo-4000-3500-3000-tempo-pyramids/)
- [2020 SWIM TEMPO 4000-3500-3000 12 DAYS OF POOL-MAS](https://setthepacetriathlon.com/workout-database/2020-swim-tempo-4000-3500-3000-12-days-of-pool-mas/)
- [2020 SWIM SPEED 4000-3500-3000 TIME TRIAL](https://setthepacetriathlon.com/workout-database/2020-swim-speed-4000-3500-3000-time-trial/)
- [2020 SWIM SPEED 4000-3500-3000 SPEED STACK](https://setthepacetriathlon.com/workout-database/2020-swim-speed-4000-3500-3000-speed-stack/)
- [2020 SWIM SPEED 4000-3500-3000 SPEED SANDWICH](https://setthepacetriathlon.com/workout-database/2020-swim-speed-4000-3500-3000-speed-sandwich/)
- [2020 SWIM SPEED 4000-3500-3000 DRILLS+SPEED+WALLUPS 4k MAX](https://setthepacetriathlon.com/workout-database/2020-swim-speed-4000-3500-3000-drillsspeedwallups-4k-max/)
- [2020 SWIM DRILLS 4000-3500-3000 GRINCH DRILLS](https://setthepacetriathlon.com/workout-database/2020-swim-drills-4000-3500-3000-grinch-drills/)
- [2018 SWIM DRILLS 3000-2500-2000 FIST DRILLS](https://setthepacetriathlon.com/workout-database/2018-swim-drills-3000-2500-2000-fist-drills/)
- [STRENGTH - BODY WEIGHT - 2021 - 45 MIN - LEG + CORE TEAM WORK](https://setthepacetriathlon.com/workout-database/strength-body-weight-2021-45-min-leg-core-team-work/)
- [2020 BIKE - STRENGTH - 01 HOURS 32 MIN - CLIMBERS V3 ZWIFT FILE](https://setthepacetriathlon.com/workout-database/2020-bike-strength-01-hours-32-min-climbers-v3-zwift-file/)
- [2020 BIKE - STRENGTH - 01 HOURS 16 MIN - CLIMBERS V2 ZWIFT FILE](https://setthepacetriathlon.com/workout-database/2020-bike-strength-01-hours-16-min-climbers-v2-zwift-file/)
- [RACE DAY GAME PLAN // EXCEL](https://setthepacetriathlon.com/workout-database/race-day-game-plan-excel/)
- [2018 // 52 TIPS](https://setthepacetriathlon.com/workout-database/2018-52-tips/)
- [2018 SET THE PACE TRIATHLON Workouts PDF](https://setthepacetriathlon.com/workout-database/2018-set-the-pace-triathlon-workouts-pdf/)
- [Triathlon Checklist EXCEL](https://setthepacetriathlon.com/workout-database/triathlon-checklist-excel/)
- [STRENGTH - MINIMAL GEAR - 2020 - HAMMY FOCUS - 45 MIN](https://setthepacetriathlon.com/workout-database/strength-minimal-gear-2020-hammy-focus-45-min/)
- [STRENGTH - MINIMAL GEAR - 2020 SWIM DRY LAND + CORE](https://setthepacetriathlon.com/workout-database/strength-minimal-gear-2020-swim-dry-land-core/)
- [2020 SWIM DRY LAND + LOW BODY](https://setthepacetriathlon.com/workout-database/2020-swim-dry-land-low-body/)
- [2020 STRENGTH SWIM BANDS LADDER](https://setthepacetriathlon.com/workout-database/2020-strength-swim-bands-ladder/)
- [2020 STRENGTH CORE WORK](https://setthepacetriathlon.com/workout-database/2020-strength-core-work/)
- [2020 STRENGTH CORE + PLANKS](https://setthepacetriathlon.com/workout-database/2020-strength-core-planks/)
- [2019 STRENGTH DESK CIRCUIT (calfrearwaist rotateleg lifts)](https://setthepacetriathlon.com/workout-database/2019-strength-desk-circuit-calfrearwaist-rotateleg-lifts/)
- [2019 STRENGTH BAND WORK FOR PF](https://setthepacetriathlon.com/workout-database/2019-strength-band-work-for-pf/)
- [2018 STRENGTH UPPER BODY](https://setthepacetriathlon.com/workout-database/2018-strength-upper-body/)
- [2018 STRENGTH SWIM FOCUS](https://setthepacetriathlon.com/workout-database/2018-strength-swim-focus/)
- [2018 STRENGTH RAW BODY WEIGHT + RUN](https://setthepacetriathlon.com/workout-database/2018-strength-raw-body-weight-run/)
- [2018 STRENGTH LEGS OF STEEL](https://setthepacetriathlon.com/workout-database/2018-strength-legs-of-steel/)
- [2018 STRENGTH HIP FLEXOR](https://setthepacetriathlon.com/workout-database/2018-strength-hip-flexor/)
- [2018 STRENGTH CORE CIRCUIT (plank_crunch_bird dog)](https://setthepacetriathlon.com/workout-database/2018-strength-core-circuit-plank_crunch_bird-dog/)
- [2018 STRENGTH CORE CIRCUIT (mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck)](https://setthepacetriathlon.com/workout-database/2018-strength-core-circuit-mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck/)
- [2018 STRENGTH CORE + PLYO](https://setthepacetriathlon.com/workout-database/2018-strength-core-plyo/)
- [2018 STRENGTH CIRCUIT (squats_push ups_hops_plank_jacks)](https://setthepacetriathlon.com/workout-database/2018-strength-circuit-squats_push-ups_hops_plank_jacks/)
- [2018 STRENGTH CIRCUIT (squats_push ups_climbers_swings_rows_plank)](https://setthepacetriathlon.com/workout-database/2018-strength-circuit-squats_push-ups_climbers_swings_rows_plank/)
- [2018 STRENGTH CIRCUIT (squats_dlifts_press_rows_hanglegs_weightplank)](https://setthepacetriathlon.com/workout-database/2018-strength-circuit-squats_dlifts_press_rows_hanglegs_weightplank/)
- [2018 STRENGTH BREAK AN ANKLE](https://setthepacetriathlon.com/workout-database/2018-strength-break-an-ankle/)
- [2018 STRENGTH ATTACK OF THE GLUTES](https://setthepacetriathlon.com/workout-database/2018-strength-attack-of-the-glutes/)
- [2018 STRENGTH ATLAS SHRUGGED SHOULDERS](https://setthepacetriathlon.com/workout-database/2018-strength-atlas-shrugged-shoulders/)
- [2018 STRENGTH AMRAP with ROWER](https://setthepacetriathlon.com/workout-database/2018-strength-amrap-with-rower/)
- [2018 STRENGTH AMRAP RUN TO FATIGUE](https://setthepacetriathlon.com/workout-database/2018-strength-amrap-run-to-fatigue/)
- [TRIATHLON CHECKLIST // Published 2020_10_22](https://setthepacetriathlon.com/workout-database/triathlon-checklist-published-2020_10_22/)

## Non Users Downloadable Files

- [IRONMAN 70.3 Mont-Tremblant Training Plan // Advanced](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-654099/half-distance-triathlon-mont-tremblant-training-plan-20-weeks-advanced)
- [IRONMAN 70.3 PUERTO RICO TRAINING PLAN // ADVANCED](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-439627/half-distance-triathlon-puerto-rico-training-plan-20-weeks-advanced)
- [IRONMAN 70.3 PUERTO RICO TRAINING PLAN // BEGINNER](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-435549/half-distance-triathlon-puerto-rico-training-plan-20-weeks-beginner)
- [IRONMAN 70.3 PUERTO RICO TRAINING PLAN // INTERMEDIATE](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-437620/half-distance-triathlon-puerto-rico-training-plan-20-weeks-intermediate)
- [IRONMAN FLORIDA TRAINING PLAN // 24 WEEKS // ADVANCED](https://www.trainingpeaks.com/training-plans/triathlon/ironman/tp-648882/full-distance-triathlon-140-6-florida-training-plan-24-weeks-advanced)
- [IRONMAN 70.3 OMAHA PREVIEW via YOUTUBE](https://youtu.be/XIx2HVWyY4g)
- [IRONMAN 70.3 ROCKFORD TRAINING PLAN // INTERMEDIATE](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-502226/half-distance-triathlon-rockford-training-plan-20-weeks-intermediate)
- [IRONMAN 70.3 ROCKFORD TRAINING PLAN // BEGINNER](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-501202/half-distance-triathlon-rockford-training-plan-20-weeks-beginner)
- [IRONMAN 70.3 ROCKFORD TRAINING PLAN // ADVANCED](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-503059/half-distance-triathlon-rockford-training-plan-20-weeks-advanced)
- [ESCAPE FROM ALCATRAZ TRAINING PLAN // INTERMEDIATE ATHLETE](https://www.trainingpeaks.com/training-plans/triathlon/olympic/tp-621600/escape-from-alcatraz-training-plan-13-weeks-intermediate)
- [IRONMAN 70.3 Mont-Tremblant Training Plan // Intermediate](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-613892/half-distance-triathlon-mont-tremblant-training-plan-20-weeks-intermediate)
- [IRONMAN 70.3 Omaha Training Plan // Advanced](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-574072/half-distance-triathlon-omaha-training-plan-20-weeks-advanced)
- [IRONMAN 70.3 Omaha Training Plan // Intermediate](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-573792/half-distance-triathlon-omaha-training-plan-20-weeks-intermediate)
- [IRONMAN 70.3 Omaha Training Plan // Beginner](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-572792/half-distance-triathlon-omaha-training-plan-20-weeks-beginner)
- [IRONMAN 70.3 Omaha 2026 Bike Course Map](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-omaha-2026-bike-course-map/)
- [IRONMAN 70.3 Omaha 2026 Swim Course Map](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-omaha-2026-swim-course-map/)
- [IRONMAN 70.3 Omaha 2026 Run Course Map](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-omaha-2026-run-course-map/)
- [IRONMAN 70.3 Mont-Tremblant Training Plan // Beginner](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-605781/half-distance-triathlon-mont-tremblant-training-plan-20-weeks-beginner)
- [IRONMAN Lake Placid Training Plan // Beginner](https://www.trainingpeaks.com/training-plans/triathlon/ironman/tp-591059/full-distance-triathlon-140-6-lake-placid-training-plan-24-weeks-beginner)
- [IRONMAN TEXAS HUB](https://setthepacetriathlon.com/ironman-texas-hub/)
- [IRONMAN 70.3 Eagleman Training Plan // Beginner](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-453206/half-distance-triathlon-eagleman-training-plan-20-weeks-beginner)
- [IRONMAN Florida 2025 Dine Around Options](https://setthepacetriathlon.com/training-plan-workout-database/ironman-florida-2025-dine-around-options/)
- [IRONMAN Florida 2025 Event Schedule](https://setthepacetriathlon.com/training-plan-workout-database/2025-ironman-florida-event-schedule/)
- [IRONMAN Florida 2025 Athlete Guide](https://setthepacetriathlon.com/training-plan-workout-database/ironman-florida-2025-athlete-guide/)
- [IRONMAN 70.3 Eagleman Training Plan // Advanced](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-460834/half-distance-triathlon-eagleman-training-plan-20-weeks-advanced)
- [IRONMAN 70.3 Eagleman Training Plan // Intermediate](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-458034/half-distance-triathlon-eagleman-training-plan-20-weeks-intermediate)
- [IRONMAN 70.3 Boulder Training Plan // Intermediate](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-216056/half-distance-triathlon-boulder-training-plan-20-weeks-intermediate)
- [IRONMAN 70.3 Boulder Educational Course](http://setthepacetriathlon.com/courses/ironman703boulder/)
- [IRONMAN 70.3 Boulder Training Plan // Advanced](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-216062/half-distance-triathlon-boulder-training-plan-20-weeks-advanced)
- [IRONMAN 70.3 Boulder Training Plan // Beginner Option A](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-263147/half-distance-triathlon-boulder-training-plan-20-weeks-beginner-option-a)
- [IRONMAN 70.3 Boulder Training Plan // Beginner Option B](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-215598/half-distance-triathlon-boulder-training-plan-20-weeks-beginner-option-b)
- [IRONMAN 70.3 Boulder YouTube Playlist](https://www.youtube.com/playlist?list=PLNm0GIYjBU3ZWOWxOGKrVAn8Bck0PyX6_)
- [IRONMAN 70.3 BOULDER Facebook Training Group](https://www.facebook.com/groups/im703boulder)
- [IRONMAN 70.3 BOULDER Facebook Event](https://www.facebook.com/events/289539845446366)
- [IRONMAN 70.3 FLORIDA (HAINES CITY) TRAINING PLAN // 20 WEEKS // BEGINNER](https://www.trainingpeaks.com/training-plans/triathlon/half-ironman/tp-415033/half-distance-triathlon-florida-haines-city-training-plan-20-weeks-beginner)
- [RUN - LONG RUN - VARIABLE INCLINE AND SPEED FIT FILE](https://setthepacetriathlon.com/training-plan-workout-database/run-long-run-variable-incline-and-speed-fit-file/)
- [RUN - LONG RUN - VARIABLE INCLINE AND SPEED](https://setthepacetriathlon.com/training-plan-workout-database/run-long-run-variable-incline-and-speed/)
- [RUN - LONG - AEROBIC LONG + FARTLEK FIT FILES](https://setthepacetriathlon.com/training-plan-workout-database/run-long-aerobic-long-fartlek-fit-files/)
- [RUN - LONG - AEROBIC LONG + FARTLEK](https://setthepacetriathlon.com/training-plan-workout-database/run-long-aerobic-long-fartlek/)
- [RUN - LONG - AEROBIC LONG with BURSTS FIT FILES](https://setthepacetriathlon.com/training-plan-workout-database/run-long-aerobic-long-with-bursts-fit-files/)
- [RUN - LONG - AEROBIC LONG with BURSTS](https://setthepacetriathlon.com/training-plan-workout-database/run-long-aerobic-long-with-bursts/)
- [RUN - LONG - AEROBIC LONG with Z4 AT END FIT FILES](https://setthepacetriathlon.com/training-plan-workout-database/10984/)
- [RUN - LONG - AEROBIC LONG with Z4 AT END](https://setthepacetriathlon.com/training-plan-workout-database/run-long-aerobic-long-with-z4-at-end/)
- [RUN – STRENGTH – HILL REPEATS – 01 REPS PER SET FIT FILE](https://setthepacetriathlon.com/training-plan-workout-database/run-strength-hill-repeats-01-reps-per-set-fit-file/)
- [RUN – STRENGTH – HILL REPEATS – 02 REPS PER SET FIT FILE](https://setthepacetriathlon.com/training-plan-workout-database/run-strength-hill-repeats-02-reps-per-set-fit-file/)
- [RUN – STRENGTH – HILL REPEATS – 03 REPS PER SET FIT FILE](https://setthepacetriathlon.com/training-plan-workout-database/run-strength-hill-repeats-03-reps-per-set-fit-file/)
- [RUN - STRENGTH - PYRAMIDS](https://setthepacetriathlon.com/training-plan-workout-database/run-strength-pyramids/)
- [RUN - STRENGTH - HILL REPEATS - 02 REPS PER SET](https://setthepacetriathlon.com/training-plan-workout-database/run-hill-repeats-02-reps-per-set/)
- [RUN - STRENGTH - HILL REPEATS - 03 REPS PER SET](https://setthepacetriathlon.com/training-plan-workout-database/run-strength-hill-repeats-03-reps-per-set/)
- [RUN - STRENGTH - STRENGTH mixed with RUN](https://setthepacetriathlon.com/training-plan-workout-database/run-strength-strength-mixed-with-run/)
- [IRONMAN 70.3 MICHIGAN 2023 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-michigan-2023-athlete-guide/)
- [SWIM TEMPO 4000-3500-3000 TEMPO LADDERS](https://setthepacetriathlon.com/training-plan-workout-database/swim-tempo-4000-3500-3000-tempo-ladders/)
- [2023 IM 70.3 MICHIGAN EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/2023-im-70-3-michigan-event-schedule/)
- [2023 IM 70.3 OREGON FINAL INFO CARD](https://setthepacetriathlon.com/training-plan-workout-database/2023-im-70-3-oregon-final-info-card/)
- [2023 IM 70.3 OREGON EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/2023-im-70-3-oregon-event-schedule/)
- [2023 IM 70.3 OREGON ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/2023-im-70-3-oregon-athlete-guide/)
- [A Complete Guide to Training for Your First Triathlon](https://setthepacetriathlon.com/training-plan-workout-database/a-complete-guide-to-training-for-your-first-triathlon/)
- [SWIM SPEED 3000-2500-2000 SPEED DRILLS](https://setthepacetriathlon.com/training-plan-workout-database/swim-speed-3000-2500-2000-speed-drills/)
- [SWIM DRILLS 3500-3000-2500 DUMBBELLS](https://setthepacetriathlon.com/training-plan-workout-database/swim-drills-3500-3000-2500-dumbbells/)
- [SWIM DRILLS 3500-3000-2500 DRAG LESS](https://setthepacetriathlon.com/training-plan-workout-database/swim-drills-3500-3000-2500-drag-less/)
- [SWIM DRILLS 3000-2500-2000 JR SPECIAL DRILLS](https://setthepacetriathlon.com/training-plan-workout-database/swim-drills-3000-2500-2000-jr-special-drills/)
- [STRENGTH - BODY WEIGHT - CORE CIRCUIT (mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck)](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-core-circuit-mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck/)
- [STRENGTH - GEAR NEEDED - SHOULDERS](https://setthepacetriathlon.com/training-plan-workout-database/strength-gear-needed-shoulders/)
- [STRENGTH - GEAR NEEDED - CIRCUIT (squats_dlifts_press_rows_hanglegs_weightplank)](https://setthepacetriathlon.com/training-plan-workout-database/strength-gear-needed-circuit-squats_dlifts_press_rows_hanglegs_weightplank/)
- [STRENGTH - MINIMAL GEAR - CIRCUIT (squats_push ups_climbers_swings_rows_plank)](https://setthepacetriathlon.com/training-plan-workout-database/strength-minimal-gear-circuit-squats_push-ups_climbers_swings_rows_plank/)
- [STRENGTH - BODY WEIGHT - CIRCUIT (squats_push ups_hops_plank_jacks)](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-circuit-squats_push-ups_hops_plank_jacks/)
- [STRENGTH - MINIMAL GEAR - HIP FLEXOR](https://setthepacetriathlon.com/training-plan-workout-database/9004/)
- [STRENGTH - GEAR NEEDED - LEGS OF STEEL](https://setthepacetriathlon.com/training-plan-workout-database/strength-gear-needed-legs-of-steel/)
- [IRONMAN FLORIDA ATHLETE GUIDE 2022](https://setthepacetriathlon.com/training-plan-workout-database/ironman-florida-athlete-guide-2022/)
- [RUN - TEMPO - TEMPO MILE INTERVALS](https://setthepacetriathlon.com/training-plan-workout-database/run-tempo-tempo-mile-intervals/)
- [RUN - TEMPO - RACE PACE LADDER](https://setthepacetriathlon.com/training-plan-workout-database/run-tempo-race-pace-ladder/)
- [RUN - TEMPO - RACE EFFORT TEMPO](https://setthepacetriathlon.com/training-plan-workout-database/run-tempo-race-effort-tempo/)
- [RUN - TEMPO - RACE EFFORT 8 MILES](https://setthepacetriathlon.com/training-plan-workout-database/run-tempo-race-effort-8-miles/)
- [RUN - TEMPO - GOAL RACE PACE SETS](https://setthepacetriathlon.com/training-plan-workout-database/run-tempo-goal-race-pace-sets/)
- [IRONMAN CHATTANOOGA SPECTATOR GUIDE 2022](https://setthepacetriathlon.com/training-plan-workout-database/ironman-chattanooga-spectator-guide-2022/)
- [IRONMAN CHATTANOOGA 2022 EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-chattanooga-2022-event-schedule-2/)
- [IRONMAN CHATTANOOGA 2022 EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-chattanooga-2022-event-schedule/)
- [IRONMAN CHATTANOOGA 2022 RUN COURSE MAP](https://setthepacetriathlon.com/training-plan-workout-database/ironman-chattanooga-2022-run-course-map/)
- [IRONMAN CHATTANOOGA 2022 BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-chattanooga-2022-bike-course/)
- [2022 IRONMAN WACO SWIM COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-waco-swim-course/)
- [2022 IRONMAN WACO BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-waco-bike-course/)
- [2022 IRONMAN 70.3 WACO BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-70-3-waco-bike-course/)
- [2021 IRONMAN WACO ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/2021-ironman-waco-athlete-guide/)
- [2021 IRONMAN 70.3 WACO ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/2021-ironman-70-3-waco-athlete-guide/)
- [2022 IRONMAN WACO RUN COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-waco-run-course/)
- [2022 IRONMAN 70.3 WACO RUN COURSE](https://setthepacetriathlon.com/training-plan-workout-database/8679/)
- [2022 IRONMAN 70.3 WACO SWIM COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-70-3-waco-swim-course/)
- [2022 IRONMAN ALASKA SHUTTLE PLAN](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-alaska-shuttle-plan/)
- [2022 IRONMAN ALASKA EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-alaska-event-schedule/)
- [2022 IRONMAN ALASKA ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-alaska-athlete-guide/)
- [2022 IRONMAN ALASKA SWIM COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-alaska-swim-course/)
- [2022 IRONMAN ALASKA RUN COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-alaska-run-course/)
- [2022 IRONMAN ALASKA BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-alaska-bike-course/)
- [2022 IRONMAN 70.3 MEMPHIS BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-70-3-memphis-bike-course/)
- [STRENGTH - BODY WEIGHT - BREAK AN ANKLE](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-break-an-ankle/)
- [2022 IRONMAN Des Moines Event Schedule](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-des-moines-event-schedule/)
- [2022 IRONMAN Des Moines Athlete Guide reduced](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-des-moines-athlete-guide-reduced/)
- [2022 IRONMAN Des Moines Swim Course](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-des-moines-swim-course/)
- [2022 IRONMAN Des Moines Run Course](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-des-moines-run-course/)
- [2022 IRONMAN Des Moines Bike Course](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-des-moines-bike-course/)
- [2022 IRONMAN Tulsa Run Course](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-tulsa-run-course/)
- [2022 IRONMAN Tulsa Bike Course](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-tulsa-bike-course/)
- [2022 IRONMAN Tulsa Swim Course](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-tulsa-swim-course/)
- [RUN - THRESHOLD RUN INTERVALS OPTIONS A B C](https://setthepacetriathlon.com/training-plan-workout-database/run-threshold-run-intervals-options-a-b-c/)
- [STRENGTH - BODY WEIGHT - 2018 - CORE CIRCUIT (plank_crunch_bird dog)](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-2018-core-circuit-plank_crunch_bird-dog/)
- [STRENGTH - MINIMAL GEAR - 2019 - BAND WORK FOR PF](https://setthepacetriathlon.com/training-plan-workout-database/strength-minimal-gear-2019-band-work-for-pf/)
- [STRENGTH - BODY WEIGHT - 2018 - ATTACK OF THE GLUTES](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-2018-attack-of-the-glutes/)
- [SWIM DRILLS 3500-3000-2500 CLEAN ENTRY](https://setthepacetriathlon.com/training-plan-workout-database/swim-drills-3500-3000-2500-clean-entry/)
- [SWIM TEMPO 3000-2500-2000 TEMPO SETS](https://setthepacetriathlon.com/training-plan-workout-database/swim-tempo-3000-2500-2000-tempo-sets/)
- [2022 IRONMAN TEXAS BIKE MAP](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-texas-bike-map/)
- [2022 IRONMAN TEXAS RUN MAP](https://setthepacetriathlon.com/training-plan-workout-database/2022-im-texas-run-map/)
- [2022 IRONMAN TEXAS SWIM MAP](https://setthepacetriathlon.com/training-plan-workout-database/2022-imtx-swim-map/)
- [2022 IRONMAN TEXAS ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/2022-imtx-athlete-guide/)
- [SWIM DRILLS 3000-2500-2000 REACH + RCVRY](https://setthepacetriathlon.com/training-plan-workout-database/swim-drills-3000-2500-2000-reach-rcvry/)
- [2022 IRONMAN TEXAS EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/2022-ironman-texas-event-schedule/)
- [2021 SWIM STRENGTH 4000-3500-3000-2500-2000 ODDS AND ENDS](https://setthepacetriathlon.com/training-plan-workout-database/2021-swim-strength-4000-3500-3000-2500-2000-odds-and-ends-2/)
- [2021 SWIM STRENGTH 4000-3500-3000-2500-2000 LC WORK OVER](https://setthepacetriathlon.com/training-plan-workout-database/2021-swim-strength-4000-3500-3000-2500-2000-lc-work-over/)
- [STRENGTH - BODY WEIGHT - 2021 - 30-45 MIN - TOTAL BODY + CORE Feel The Burn](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-2021-30-45-min-total-body-core-feel-the-burn/)
- [STRENGTH - BODY WEIGHT - 2021 - 45 MIN - LEG + CORE TEAM WORK](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-2021-45-min-leg-core-team-work/)
- [2021 SWIM STRENGTH 4000-3500-3000 STROKE LADDERS](https://setthepacetriathlon.com/training-plan-workout-database/2021-swim-strength-4000-3500-3000-stroke-ladders/)
- [2018 SWIM TEMPO 3000-2500-2000 THRESHOLD + MODERATE](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-tempo-3000-2500-2000-threshold-moderate/)
- [2020 SWIM STRENGTH 4000-3500-3000 TEMPO MIX UP](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-strength-4000-3500-3000-tempo-mix-up/)
- [2020 SWIM STRENGTH 4000-3500-3000 STRENGTH + TOYS](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-strength-4000-3500-3000-strength-toys/)
- [2018 SWIM STRENGTH 3000-2500-2000 BUOY LOVE SETS](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-strength-3000-2500-2000-buoy-love-sets/)
- [2018 SWIM SPEED 3000-2500-2000 SPRINTS](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-speed-3000-2500-2000-sprints/)
- [2018 SWIM SPEED 3000-2500-2000 SPEED DRILLS](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-speed-3000-2500-2000-speed-drills/)
- [2018 SWIM SPEED 3000-2500-2000 DRILLS+SPEED+WALLUPS](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-speed-3000-2500-2000-drillsspeedwallups/)
- [2018 SWIM SPEED 3000-2500-2000 ALL SPEED ALL DAY](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-speed-3000-2500-2000-all-speed-all-day/)
- [2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-aerobic-4000-3500-3000-take-a-deep-breathe-2/)
- [2020 SWIM AEROBIC 4000-3500-3000 BREAKING BACK IN](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-aerobic-4000-3500-3000-breaking-back-in/)
- [2018 SWIM AEROBIC 3000-2500-2000 LONG SETS](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-aerobic-3000-2500-2000-long-sets/)
- [2018 SWIM AEROBIC 3000-2500-2000 DRILLS+SPEED+VOLUME](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-aerobic-3000-2500-2000-drillsspeedvolume/)
- [2018 SWIM AEROBIC 3000-2500-2000 DRILLS+AEROBIC](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-aerobic-3000-2500-2000-drillsaerobic/)
- [SWIM TEMPO 4000-3500-3000 SHORTY AND ZIPPY](https://setthepacetriathlon.com/training-plan-workout-database/swim-tempo-4000-3500-3000-shorty-and-zippy/)
- [IRONMAN 70.3 MEMPHIS 2021 EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-memphis-2021-event-schedule/)
- [STRENGTH // MINIMAL GEAR // CORE + PLYO](https://setthepacetriathlon.com/training-plan-workout-database/strength-minimal-gear-core-plyo/)
- [IRONMAN CHATTANOOGA 2021 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-chattanooga-2021-athlete-guide/)
- [IRONMAN 70.3 MEMPHIS 2021 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-memphis-2021-athlete-guide/)
- [IRONMAN 70.3 WASHINGTON 2021 RUN COURSE](https://setthepacetriathlon.com/training-plan-workout-database/8243/)
- [IRONMAN 70.3 WASHINGTON 2021 BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-washington-2021-bike-course/)
- [IRONMAN 70.3 WASHINGTON 2021 EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-washington-2021-event-schedule/)
- [IRONMAN 70.3 WASHINGTON 2021 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-washington-2021-athlete-guide/)
- [IRONMAN 70.3 WASHINGTON 2021 SWIM COURSE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-washington-2021-swim-course/)
- [IRONMAN 70.3 Michigan 2021 EVENT SCHEDULE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-michigan-2021-event-schedule/)
- [IRONMAN 70.3 MICHIGAN 2021 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-michigan-2021-athlete-guide/)
- [IRONMAN 70.3 MICHIGAN 2021 RUN COURSE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-michigan-2021-run-course/)
- [IRONMAN 70.3 MICHIGAN 2021 SWIM COURSE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-michigan-2021-swim-course/)
- [IRONMAN 70.3 MICHIGAN 2021 BIKE COURSE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-michigan-2021-bike-course/)
- [IRONMAN 70.3 OREGON 2021 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-oregon-2021-athlete-guide/)
- [IRONMAN 70.3 BOULDER 2021 ATHLETE GUIDE](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-boulder-2021-athlete-guide/)
- [IRONMAN 70.3 DES MOINES ATHLETE GUIDE 2021](https://setthepacetriathlon.com/training-plan-workout-database/ironman-70-3-des-moines-athlete-guide-2021/)
- [IRONMAN TULSA ATHLETE GUIDE 2021](https://setthepacetriathlon.com/training-plan-workout-database/ironman-tulsa-athlete-guide-2021/)
- [2020 BIKE - STRENGTH - 01 HOURS 32 MIN - CLIMBERS V3 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-32-min-climbers-v3-zwift-file/)
- [2020 BIKE - STRENGTH - 01 HOURS 16 MIN - CLIMBERS V2 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-16-min-climbers-v2-zwift-file/)
- [2021 SWIM TEMPO 4000-3500-3000 TEMPO ROUNDS & LADDERS](https://setthepacetriathlon.com/training-plan-workout-database/2021-swim-tempo-4000-3500-3000-tempo-rounds-ladders/)
- [2021 SWIM TEMPO 4000-3500-3000 DESCENT INTO MADNESS](https://setthepacetriathlon.com/training-plan-workout-database/2021-swim-tempo-4000-3500-3000-descent-into-madness/)
- [2020 SWIM SPEED 4000-3500-3000 SPEED STACK](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-speed-4000-3500-3000-speed-stack/)
- [2020 SWIM SPEED 4000-3500-3000 TIME TRIAL](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-speed-4000-3500-3000-time-trial/)
- [2020 SWIM TEMPO 4000-3500-3000 TEMPO PYRAMIDS](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-tempo-4000-3500-3000-tempo-pyramids/)
- [2020 SWIM SPEED 4000-3500-3000 DRILLS+SPEED+WALLUPS 4k MAX](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-speed-4000-3500-3000-drillsspeedwallups-4k-max/)
- [2020 SWIM DRILLS 4000-3500-3000 GRINCH DRILLS](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-drills-4000-3500-3000-grinch-drills/)
- [FITNESS TEST GRAPH TEMPLATE // EXCEL](https://setthepacetriathlon.com/training-plan-workout-database/fitness-test-graph-template-excel/)
- [RUN ZONE CALCULATOR // EXCEL](https://setthepacetriathlon.com/training-plan-workout-database/run-zone-calculator-excel/)
- [BIKE ZONE CALCULATOR // EXCEL](https://setthepacetriathlon.com/training-plan-workout-database/bike-zone-calculator-excel-2/)
- [SWIM - SWIM TEST](https://setthepacetriathlon.com/training-plan-workout-database/swim-swim-test/)
- [FITNESS TESTING PROTOCOLS](https://setthepacetriathlon.com/training-plan-workout-database/fitness-testing-protocols/)
- [2020 SWIM TEMPO 4000-3500-3000 12 DAYS OF POOL-MAS](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-tempo-4000-3500-3000-12-days-of-pool-mas/)
- [2020 SWIM TEMPO 4000-3500-3000 TURN UP THE TEMPO](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-tempo-4000-3500-3000-turn-up-the-tempo/)
- [STRENGTH - MINIMAL GEAR - 2020 - HAMMY FOCUS - 45 MIN](https://setthepacetriathlon.com/training-plan-workout-database/strength-minimal-gear-2020-hammy-focus-45-min/)
- [2020 SWIM SPEED 4000-3500-3000 SPEED SANDWICH](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-speed-4000-3500-3000-speed-sandwich/)
- [2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-speed-01-hours-11-min-hiit-zwift-file/)
- [2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-aerobic-4000-3500-3000-take-a-deep-breathe/)
- [BIKE - TEST - 00 HOURS 45 MIN - FTP TEST FIT FILE](https://setthepacetriathlon.com/training-plan-workout-database/bike-test-00-hours-45-min-ftp-test-fit-file/)
- [2020 SWIM STRENGTH 4000-3500-3000 PULL FESTIVAL](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-strength-4000-3500-3000-pull-festival/)
- [RUN ZONE CALCULATOR](https://setthepacetriathlon.com/training-plan-workout-database/run-zone-calculator/)
- [RUN - RUN TEST](https://setthepacetriathlon.com/training-plan-workout-database/run-run-test/)
- [STRENGTH - BODY WEIGHT - 2020 - SWIM N CORE](https://setthepacetriathlon.com/training-plan-workout-database/strength-body-weight-2020-swim-n-core/)
- [2020 SWIM SPEED 4000-3500-3000 SHORT N FAST](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-speed-4000-3500-3000-short-n-fast/)
- [2020 SWIM STRENGTH 4000-3500-3000 PULL SETS](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-strength-4000-3500-3000-pull-sets/)
- [2020 SWIM STRENGTH 4000-3500-3000 STROKE MIX UP](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-strength-4000-3500-3000-stroke-mix-up/)
- [2018 SWIM SPEED 3000-2500-2000 MINI SPRINTS](https://setthepacetriathlon.com/training-plan-workout-database/2018-swim-speed-3000-2500-2000-mini-sprints/)
- [2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-speed-01-hours-07-min-intervals-zwift-file/)
- [2018 STRENGTH UPPER BODY](https://setthepacetriathlon.com/training-plan-workout-database/2018-strength-upper-body/)
- [2020 STRENGTH CORE WORK](https://setthepacetriathlon.com/training-plan-workout-database/2020-strength-core-work/)
- [2020 STRENGTH CORE + PLANKS](https://setthepacetriathlon.com/training-plan-workout-database/2020-strength-core-planks/)
- [2020 SWIM DRY LAND + LOW BODY](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-dry-land-low-body/)
- [2020 STRENGTH SWIM BANDS LADDER](https://setthepacetriathlon.com/training-plan-workout-database/2020-strength-swim-bands-ladder/)
- [2018 STRENGTH SWIM FOCUS](https://setthepacetriathlon.com/training-plan-workout-database/2018-strength-swim-focus/)
- [BIKE ZONE CALCULATOR EXCEL](https://setthepacetriathlon.com/training-plan-workout-database/bike-zone-calculator-excel/)
- [BIKE - TEST - 00 HOURS 45 MIN - FTP TEST](https://setthepacetriathlon.com/training-plan-workout-database/bike-test-00-hours-45-min-ftp-test/)
- [BIKE - TEST - 00 HOURS 45 MIN - FTP TEST ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/bike-test-00-hours-45-min-ftp-test-zwift-file/)
- [2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-tempo-01-hours-00-min-tempo-3x10-and-z4/)
- [2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-tempo-01-hours-00-min-tempo-3x10-and-z4-zwift-file/)
- [2020 SWIM 4000-3500-3000 BREAKING BACK IN](https://setthepacetriathlon.com/training-plan-workout-database/2020-swim-4000-3500-3000-breaking-back-in/)
- [2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-15-min-force-reps-03-sets-x-03-reps/)
- [2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-15-min-force-reps-03-sets-x-03-reps-zwift-file/)
- [2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-00-min-force-reps-02-sets-x-03-reps/)
- [2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS ZWIFT FILES](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-00-min-force-reps-02-sets-x-03-reps-zwift-files/)
- [2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-00-min-climbers/)
- [2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-01-hours-00-min-climbers-zwift-file/)
- [2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-00-hours-50-min-force-reps-01-sets-x-03-reps/)
- [2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-strength-00-hours-50-min-force-reps-01-sets-x-03-reps-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-25-min-power-ramp-up-intervals/)
- [2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-25-min-power-ramp-up-intervals-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-15-min-power-foundation/)
- [2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-15-min-power-foundation-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-11-min-cruise-intervals-04x10/)
- [2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-11-min-cruise-intervals-04x10-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-09-min-pyramid-of-power-junior/)
- [2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-09-min-pyramid-of-power-junior-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-07-min-cruise-intervals-06x05/)
- [2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-07-min-cruise-intervals-06x05-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-07-min-cruise-intervals-04x07/)
- [2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-07-min-cruise-intervals-04x07-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-05-min-cruise-intervals-10x03/)
- [2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-05-min-cruise-intervals-10x03-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-05-min-cruise-intervals-04x09/)
- [2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-05-min-cruise-intervals-04x09-zwift-file/)
- [2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-00-min-z1z2z3z4-mix/)
- [2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILES](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-strength-01-hours-00-min-z1z2z3z4-mix-zwift-files/)
- [2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-34-min-pyramid-of-power/)
- [2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-34-min-pyramid-of-power-zwift-file/)
- [2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-16-min-power-foundation/)
- [2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-16-min-power-foundation-zwift-file/)
- [2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-15-min-pull-efforts/)
- [2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-15-min-pull-efforts-zwift-file/)
- [2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-06-min-base-work/)
- [2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-06-min-base-work-zwift-file/)
- [2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE 01](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-06-min-base-01/)
- [2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-00-min-strength-and-sprints/)
- [2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-00-min-strength-and-sprints-zwift-files/)
- [2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-00-min-pyramids-and-aerobic/)
- [2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-00-min-pyramids-and-aerobic-zwift-file/)
- [2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-00-min-pull-efforts/)
- [2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-strength-01-hours-00-min-pull-efforts-zwift-file/)
- [2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-05-hours-00-min-power-intervals/)
- [2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-05-hours-00-min-power-intervals-zwift-file/)
- [2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-04-hours-45-min-z1z2z3z4-mix/)
- [2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-04-hours-45-min-z1z2z3z4-mix-zwift-file/)
- [2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-03-hours-00-min-z1z2z3z4-mix/)
- [2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-03-hours-00-min-z1z2z3z4-mix-zwift-file/)
- [2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-02-hours-00-min-z1z2z3z4-mix/)
- [2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-02-hours-00-min-z1z2z3z4-mix-zwift-file/)
- [2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-01-hours-30-min-z1z2z3z4-mix/)
- [2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-long-01-hours-30-min-z1z2z3z4-mix-zwift-file/)
- [2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-speed-01-hours-07-min-intervals/)
- [2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-speed-01-hours-05-min-max-out-sets/)
- [2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-speed-01-hours-05-min-max-out-sets-zwift-file/)
- [2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-speed-01-hours-04-min-speed-sets-x-12/)
- [2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12 ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2019-bike-speed-01-hours-04-min-speed-sets-x-12-zwift-file/)
- [2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-speed-01-hours-11-min-hiit/)
- [2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-speed-01-hours-00-min-bursts/)
- [2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2018-bike-speed-01-hours-00-min-bursts-zwift-file/)
- [2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-02-hours-00-minutes-easy-aero-intervals/)
- [2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-02-hours-00-minutes-easy-aero-intervals-zwift-file/)
- [2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-01-hours-05-minutes-easy-aero-intervals-zwift-file/)
- [2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-01-hours-05-minutes-easy-aero-intervals/)
- [2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-00-hours-45-min-shorty-bursts-zwift-file/)
- [2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-00-hours-45-min-shorty-bursts/)
- [2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS ZWIFT FILE](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-00-hours-30-min-shorty-bursts-zwift-file/)
- [2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS](https://setthepacetriathlon.com/training-plan-workout-database/2020-bike-easy-00-hours-30-min-shorty-bursts/)
- [TRIATHLON CHECKLIST // Published 2020_10_22](https://setthepacetriathlon.com/training-plan-workout-database/triathlon-checklist-published-2020_10_22/)

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