Wednesday, June 18, 2014

A Training Day with Formula Endurance

Formula Endurance is my development program, a non-profit I started in 2010, focused mostly on the development of juniors, but also youth and collegiates, U25. In early 2014 we became the first and only program in the US to be both a USA Triathlon High Performance Program, and a USA Swimming Club, helping to maximize the support and opportunities for young athletes, especially as the NCAA Women's Triathlon opportunity grows. No swim club in the country can offer what we can for triathlon development, and no triathlon program offers the amount of support for swim development that we do. With the junior, elite and NCAA versions of the sport being draft-legal, the swim is a vital piece.

This past weekend, a volunteer cycling coach for our program, Nestor Rodriguez, (owner of Studeo DNA), did some filming of one of the triathlon workouts of the team. The team was doing a workout which is as race specific as it gets...

2 rounds of...
300 meter swim
7K draft-legal bike
800 meter run
(all with transitions)
10 min recovery between rounds, each round as hard as they can go.

Here's the footage of what it looked like...Enjoy!


Coach Vance

Friday, June 6, 2014

Webinars with Purple Patch Fitness & Matt Dixon

Over the past few months, I did a series of webinars with Coach Matt Dixon, for his Purple Patch Fitness athletes, (PPF), teaching them how to use their power meter to maximize the information from it. I felt honored to have a coach of Matt's stature ask me to help his athletes, as he greatly respects my ability to glean insight from training and racing data, and use that to help athletes become smarter and stronger. I have worked with Matt in his coaching of top pro's Meredith Kessler, Jessie Thomas and others. It was from what we learned about these athletes from the data that got him interested in me helping his age-groupers as well. This is your chance to see what they learned.

Here's more on these webinars...

Webinar #1 -  In this webinar, I share some power files from top PPF pro's, like Jesse Thomas and Emma-Kate Lidbury, as well as other athletes, to help athletes better understand their specificity for training/racing and how to better meet that specificity thru the use of their power meter. You can get the webinar here:

Webinar #2 - In this webinar, I share some power files from top PPF pro's, like Jesse Thomas and Emma-Kate Lidbury, as well as other top Ironman pro triathletes, and explain the process how to plan and prepare to race, using your power meter and power data, as well as how to use the power to monitor and make intelligent racing decisions on the fly, as the race progresses. The race plan system I present is excellent for Olympic, 70.3 or full-Ironman distance races. This is probably the most important webinar for an athlete to learn how to effectively use your power meter to perform better. You can get it here:

Webinar #3 - This webinar teaches athletes how to use a power meter to better assess how their race went. With the power data, I discuss how to use the plan that was set, and compare that with what actually happened, in order to make changes for the future for training or preparation, as well as learn how to better execute a race. You can get it here:

There will be a 4th webinar soon, so stay tuned!

Coach Vance

Tuesday, June 3, 2014

Boutique-Style Mentality