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Fuel4Mance Certified

Earlier Event: July 17
USA Triathlon Certified
Later Event: July 17
NSCA CSCS Certified
Launching Energy Strength groups starting this coming Monday meeting at 5:45 am. 8 spaces available to book yours now. Time to get stronger, prevent injuries, and improve performance. ⚡️ #strong #strength #fitness #fitlife #tristrong #strengthandconditioning #workout #exphys #cycling #triathlon #triathlete #cyclist #tritraining #ironman #ironmantraining #ironmantri #training #endurance #exercise #kettlebells #trilife
Launching Energy Strength groups starting this coming Monday meeting at 5:45 am. 8 spaces available to book yours now. Time to get stronger, prevent injuries, and improve performance. ⚡️ #strong #strength #fitness #fitlife #tristrong #strengthandconditioning #workout #exphys #cycling #triathlon #triathlete #cyclist #tritraining #ironman #ironmantraining #ironmantri #training #endurance #exercise #kettlebells #trilife
#Repost @getliftedmiami ・・・ 🍑Keep going, especially if you don’t see immediate results! I took most of May off after the race and although my body & mind desperately needed the break, I wish I had stayed true to my training regimen . . This month, I’m finally finding my rhythm again w the help of w @tricoachmeg & @energyendurancelab ⚡️ the next big race is San Antonio in October, so better get these mini gains to multiply in the mean time . . . 🚲Happy Friday - Stay passionate 🚲 ⚡️ #strength #strong #fitness #fitlife #workout #training #strengthtraining #cyclist #cycling #fit #motivation
#Repost @getliftedmiami ・・・ 🍑Keep going, especially if you don’t see immediate results! I took most of May off after the race and although my body & mind desperately needed the break, I wish I had stayed true to my training regimen . . This month, I’m finally finding my rhythm again w the help of w @tricoachmeg & @energyendurancelab ⚡️ the next big race is San Antonio in October, so better get these mini gains to multiply in the mean time . . . 🚲Happy Friday - Stay passionate 🚲 ⚡️ #strength #strong #fitness #fitlife #workout #training #strengthtraining #cyclist #cycling #fit #motivation
Pre Birthday Watts for @verocangas and the Thursday Morning Masochist Crew! Thanks to @vicecitybean for the celebratory treat! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energymultisportcoaching #triathlontraining #fitness #swimming #cycling #running #tricoach #usat #usatcoach #miami #trainwithpurpose #bikelife #cycling #cyclist #training
Pre Birthday Watts for @verocangas and the Thursday Morning Masochist Crew! Thanks to @vicecitybean for the celebratory treat! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energymultisportcoaching #triathlontraining #fitness #swimming #cycling #running #tricoach #usat #usatcoach #miami #trainwithpurpose #bikelife #cycling #cyclist #training
Now taking preorders for these amazing @hyperice products. ⚡️Step your recovery game up to new levels with the Hypervolt vibration massage device or the Vyper 2.0 Vibrating foam roller. ⚡️Also currently have 1 Hypersphere in stock that can be yours today! #recovery #regenerate #foamroller #fitness #fitlife #training #strength #tritraining #ironman #ironmantraining #health #vibration #coaching #trilife #cycling #running #swimming
Now taking preorders for these amazing @hyperice products. ⚡️Step your recovery game up to new levels with the Hypervolt vibration massage device or the Vyper 2.0 Vibrating foam roller. ⚡️Also currently have 1 Hypersphere in stock that can be yours today! #recovery #regenerate #foamroller #fitness #fitlife #training #strength #tritraining #ironman #ironmantraining #health #vibration #coaching #trilife #cycling #running #swimming
Thanks to all the @donapanrides for the high energy during Saturday nights “How do I Trainer” event!⚡️⚡️⚡️ #cycling #cyclist #bikelife #trainer #triathlon #triathlete #trilife #trilove #ironman #ironmantraining #swimbikerun #training #energyendurancelab #turbosession #coaching #tricoach #usat #endurance #doñapan #girlsonbikes #moregirlsonbikes
Thanks to all the @donapanrides for the high energy during Saturday nights “How do I Trainer” event!⚡️⚡️⚡️ #cycling #cyclist #bikelife #trainer #triathlon #triathlete #trilife #trilove #ironman #ironmantraining #swimbikerun #training #energyendurancelab #turbosession #coaching #tricoach #usat #endurance #doñapan #girlsonbikes #moregirlsonbikes
With race season in full swing and plenty of events coming up...don’t get dropped on your next ride! We will get you ready whether it’s climbing the mountains, fastest bike split, or just improving power. ⚡️Book your time slot now. Other times may be available upon request. #cycling #cyclist #bikelife #trainer #triathlon #triathlete #trilife #trilove #ironman #ironmantraining #swimbikerun #training #energyendurancelab #turbosession #coaching #tricoach #usat #endurance
With race season in full swing and plenty of events coming up...don’t get dropped on your next ride! We will get you ready whether it’s climbing the mountains, fastest bike split, or just improving power. ⚡️Book your time slot now. Other times may be available upon request. #cycling #cyclist #bikelife #trainer #triathlon #triathlete #trilife #trilove #ironman #ironmantraining #swimbikerun #training #energyendurancelab #turbosession #coaching #tricoach #usat #endurance
#Repost @donapanrides ・・・ Getting a warm up for our "How Do I 'Trainer'?" Seminar/mixer happening tomorrow at @energyendurancelab‼️#PainCave , #Beer , and #Caipirinhas await; don't miss it! 🔥🔥 #MoreGirlsOnBikes #StrongerTogether #DoñaPan #EnduranceLab #EnergyEnduranceLab #Tacx
#Repost @donapanrides ・・・ Getting a warm up for our "How Do I 'Trainer'?" Seminar/mixer happening tomorrow at @energyendurancelab‼️#PainCave , #Beer , and #Caipirinhas await; don't miss it! 🔥🔥 #MoreGirlsOnBikes #StrongerTogether #DoñaPan #EnduranceLab #EnergyEnduranceLab #Tacx
WHAT IS INTENSITY FACTOR OR IF? IF is a way to compare the intensity of different training sessions or different races. Intensity factor takes your normalized power into account in relation to your threshold power. Normalized power (NP) is your power output for a given ride without the jumps and variables. Threshold power or (FTP) is a test done to determine what your max power output for a one hour time period is. The intensity factor or IF is a ratio of your normalized power and threshold power. IF you did a training ride during your base phase and your normalized power was 200 and your threshold power was 260 your intensity factor would be .77. ⚡️Anything less than .75 is a recovery ride. ⚡️Anything between .75-.85 could be an endurance ride. ⚡️Between .85-.95 is a tempo, aerobic/anerobic interval workout or a longer race over 2.5 hours ⚡️Between .95-1.05 is lactate threshold, a race less than 2 hours, crit, long TT ⚡️Between 1.05-1.15 track race or short TT ⚡️Greater than 1.15 TT prologue (cycling specific) Feel free to send us any questions you have or book your next FTP test @energyendurancelab. 10% off your next FTP test this month if you bring a friend. Testing is always more fun with a training partner! #triathlon #triathlete #trilife #tritraining #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #watts #power #trainerride #miami #trainwithpurpose #ftp #trainingpeaks
WHAT IS INTENSITY FACTOR OR IF? IF is a way to compare the intensity of different training sessions or different races. Intensity factor takes your normalized power into account in relation to your threshold power. Normalized power (NP) is your power output for a given ride without the jumps and variables. Threshold power or (FTP) is a test done to determine what your max power output for a one hour time period is. The intensity factor or IF is a ratio of your normalized power and threshold power. IF you did a training ride during your base phase and your normalized power was 200 and your threshold power was 260 your intensity factor would be .77. ⚡️Anything less than .75 is a recovery ride. ⚡️Anything between .75-.85 could be an endurance ride. ⚡️Between .85-.95 is a tempo, aerobic/anerobic interval workout or a longer race over 2.5 hours ⚡️Between .95-1.05 is lactate threshold, a race less than 2 hours, crit, long TT ⚡️Between 1.05-1.15 track race or short TT ⚡️Greater than 1.15 TT prologue (cycling specific) Feel free to send us any questions you have or book your next FTP test @energyendurancelab. 10% off your next FTP test this month if you bring a friend. Testing is always more fun with a training partner! #triathlon #triathlete #trilife #tritraining #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #watts #power #trainerride #miami #trainwithpurpose #ftp #trainingpeaks
Don’t wait until it’s too late! Book those sessions now! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energymultisportcoaching #triathlontraining #fitness #swimming #cycling #running #tricoach #usat #usatcoach #miami #trainwithpurpose #bikelife #cycling #cyclist #training
Don’t wait until it’s too late! Book those sessions now! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energymultisportcoaching #triathlontraining #fitness #swimming #cycling #running #tricoach #usat #usatcoach #miami #trainwithpurpose #bikelife #cycling #cyclist #training
WHAT IS FTP? FTP is functional threshold power and is the greatest mean maximal power you can produce for one hour! ⚡️If you are in your BASE phase of your training plan then you should be testing your FTP every 6-8 weeks. ⚡️You actually want to see this number CHANGE. If its rising, your training is on the right track but if its fixed or dropping your training plan needs an intervention! ⚡️If your FTP changes, your zones need to change to reflect your new fitness level. 🔑We measure FTP in the lab with a 1 hour test, 20 minutes of which are held at your all out power. If you’ve only tested a handful of times you may have gone out too hard which is why its important to test and test often. ⚡️Knowing your numbers and your fitness level helps improve your performance to prevent plateaus. ⚡️Next up we’ll talk about how your TSS and IF should factor in to your training so you can always trainer SMARTER not HARDER. Feel free to send us any questions you have or book your next FTP test @energyendurancelab 10% off your next FTP test if you bring a friend. Testing is always more fun with a training partner! #triathlon #triathlete #trilife #tritraining #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #watts #power #trainerride #miami #trainwithpurpose #ftp #trainingpeaks
WHAT IS FTP? FTP is functional threshold power and is the greatest mean maximal power you can produce for one hour! ⚡️If you are in your BASE phase of your training plan then you should be testing your FTP every 6-8 weeks. ⚡️You actually want to see this number CHANGE. If its rising, your training is on the right track but if its fixed or dropping your training plan needs an intervention! ⚡️If your FTP changes, your zones need to change to reflect your new fitness level. 🔑We measure FTP in the lab with a 1 hour test, 20 minutes of which are held at your all out power. If you’ve only tested a handful of times you may have gone out too hard which is why its important to test and test often. ⚡️Knowing your numbers and your fitness level helps improve your performance to prevent plateaus. ⚡️Next up we’ll talk about how your TSS and IF should factor in to your training so you can always trainer SMARTER not HARDER. Feel free to send us any questions you have or book your next FTP test @energyendurancelab 10% off your next FTP test if you bring a friend. Testing is always more fun with a training partner! #triathlon #triathlete #trilife #tritraining #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #watts #power #trainerride #miami #trainwithpurpose #ftp #trainingpeaks
Bike Fit⚡️ness assessments now being offered at @energyendurancelab with master fitter @acuadrado02 ⚡️ Appointments are being offered Mondays beginning at 9am. Don’t miss out and book your time slot. With race season in full swing make sure your maximizing comfort and performance by being in your best bike position. ⚡️ #bikefit #cycling #cyclist #triathlon #triathlete #tritraining #triathlontraining #bikelife #aero #ironman #ironmantri #ironmantraining #energyendurancelab #training #bicycle #endurance #swimbikerun #tricoach #usat #
Bike Fit⚡️ness assessments now being offered at @energyendurancelab with master fitter @acuadrado02 ⚡️ Appointments are being offered Mondays beginning at 9am. Don’t miss out and book your time slot. With race season in full swing make sure your maximizing comfort and performance by being in your best bike position. ⚡️ #bikefit #cycling #cyclist #triathlon #triathlete #tritraining #triathlontraining #bikelife #aero #ironman #ironmantri #ironmantraining #energyendurancelab #training #bicycle #endurance #swimbikerun #tricoach #usat #
Mark your calendars and get ready to celebrate our 1 year anniversary Sunday July 22!!! There will be cycling, pancakes, libations, Tour de France and so much more! Stay tuned for more information but we expect to see everyone there! #energyendurancelab #miami #cycling #triathlon #triathlete #trilife #bikelife #tritraining #usat #ironman #ironmantraining #celebrate #aedistrict #training #trilove #bicycle #endurance #tricoach #tourdefrance #cyclist #wynwood #bicycle
Mark your calendars and get ready to celebrate our 1 year anniversary Sunday July 22!!! There will be cycling, pancakes, libations, Tour de France and so much more! Stay tuned for more information but we expect to see everyone there! #energyendurancelab #miami #cycling #triathlon #triathlete #trilife #bikelife #tritraining #usat #ironman #ironmantraining #celebrate #aedistrict #training #trilove #bicycle #endurance #tricoach #tourdefrance #cyclist #wynwood #bicycle
Energy Family members @cobimorales and @luckyloocciano putting on the final touches before heading out to @ironmantri 70.3 Raleigh ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #miami #trainwithpurpose #tacxperience
Energy Family members @cobimorales and @luckyloocciano putting on the final touches before heading out to @ironmantri 70.3 Raleigh ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #miami #trainwithpurpose #tacxperience
These faces perfectly sum up this mornings workout! 1 min @ 130%, 2 min recovery 2 min @ 120%, 2 min recovery 3 min @ 110%, 2 min recovery 4 min @ 100%, 2 min recovery 5 min @ 90%, 2 min recovery Then reverse it from 5 min back to 1 min ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience
These faces perfectly sum up this mornings workout! 1 min @ 130%, 2 min recovery 2 min @ 120%, 2 min recovery 3 min @ 110%, 2 min recovery 4 min @ 100%, 2 min recovery 5 min @ 90%, 2 min recovery Then reverse it from 5 min back to 1 min ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience
New faces and returning athletes all putting in some serious work today! Long sets with some sprint efforts, and FTP intervals. Everyone getting stronger day in and day out. ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience
New faces and returning athletes all putting in some serious work today! Long sets with some sprint efforts, and FTP intervals. Everyone getting stronger day in and day out. ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience
The many faces of ☠️ @matt_roy ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience
The many faces of ☠️ @matt_roy ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience
@soulofacyclist escaping a rainy Sunday for 90 min of cycling and tour talk while the rest of the earlier crew recovers ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami
@soulofacyclist escaping a rainy Sunday for 90 min of cycling and tour talk while the rest of the earlier crew recovers ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami
Sunday storms and long sets. 🚴🏼‍♀️🚴🏼‍♂️ 10 min Warmup 7 x 6min @ 80-90% FTP, 1 min @ FTP with 3 min Recovery 10 min Warmdown 🏃🏼‍♂️ 5 min Warmup 8 min increasing pace every 2 min 2 min recovery ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #running #run #fitlife
Sunday storms and long sets. 🚴🏼‍♀️🚴🏼‍♂️ 10 min Warmup 7 x 6min @ 80-90% FTP, 1 min @ FTP with 3 min Recovery 10 min Warmdown 🏃🏼‍♂️ 5 min Warmup 8 min increasing pace every 2 min 2 min recovery ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #running #run #fitlife
This crew finished off a monster day of training with 90 min of “Nasty”. (5x3 min @ 100% FTP with 1 min recovery, 10x:30 @ 120+% FTP with :30 @ 50%, 5x5 @ 85-95% with 3 min recovery) Big day of training at the Lab with 3 badass crews putting in work! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #tacxperience #tacxcave
This crew finished off a monster day of training with 90 min of “Nasty”. (5x3 min @ 100% FTP with 1 min recovery, 10x:30 @ 120+% FTP with :30 @ 50%, 5x5 @ 85-95% with 3 min recovery) Big day of training at the Lab with 3 badass crews putting in work! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #tacxperience #tacxcave
Round 2 came in today ready to blow up some big sets. We did sets from 5-8 min decreasing FTP by 5% each round starting at 110-120% for 5 min and working down to 2 x 8 sets of 90-100% FTP ⚡️⚡️⚡️ ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #tacxperience #tacxcave
Round 2 came in today ready to blow up some big sets. We did sets from 5-8 min decreasing FTP by 5% each round starting at 110-120% for 5 min and working down to 2 x 8 sets of 90-100% FTP ⚡️⚡️⚡️ ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #tacxperience #tacxcave
Launching Energy Strength groups starting this coming Monday meeting at 5:45 am. 8 spaces available to book yours now. Time to get stronger, prevent injuries, and improve performance. ⚡️ #strong #strength #fitness #fitlife #tristrong #strengthandconditioning #workout #exphys #cycling #triathlon #triathlete #cyclist #tritraining #ironman #ironmantraining #ironmantri #training #endurance #exercise #kettlebells #trilife #Repost @getliftedmiami ・・・ 🍑Keep going, especially if you don’t see immediate results! I took most of May off after the race and although my body & mind desperately needed the break, I wish I had stayed true to my training regimen . . This month, I’m finally finding my rhythm again w the help of w @tricoachmeg & @energyendurancelab ⚡️ the next big race is San Antonio in October, so better get these mini gains to multiply in the mean time . . . 🚲Happy Friday - Stay passionate 🚲 ⚡️ #strength #strong #fitness #fitlife #workout #training #strengthtraining #cyclist #cycling #fit #motivation Pre Birthday Watts for @verocangas and the Thursday Morning Masochist Crew! Thanks to @vicecitybean for the celebratory treat! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energymultisportcoaching #triathlontraining #fitness #swimming #cycling #running #tricoach #usat #usatcoach #miami #trainwithpurpose #bikelife #cycling #cyclist #training Now taking preorders for these amazing @hyperice products. ⚡️Step your recovery game up to new levels with the Hypervolt vibration massage device or the Vyper 2.0 Vibrating foam roller. ⚡️Also currently have 1 Hypersphere in stock that can be yours today! #recovery #regenerate #foamroller #fitness #fitlife #training #strength #tritraining #ironman #ironmantraining #health #vibration #coaching #trilife #cycling #running #swimming Thanks to all the @donapanrides for the high energy during Saturday nights “How do I Trainer” event!⚡️⚡️⚡️ #cycling #cyclist #bikelife #trainer #triathlon #triathlete #trilife #trilove #ironman #ironmantraining #swimbikerun #training #energyendurancelab #turbosession #coaching #tricoach #usat #endurance #doñapan #girlsonbikes #moregirlsonbikes With race season in full swing and plenty of events coming up...don’t get dropped on your next ride! We will get you ready whether it’s climbing the mountains, fastest bike split, or just improving power. ⚡️Book your time slot now. Other times may be available upon request. #cycling #cyclist #bikelife #trainer #triathlon #triathlete #trilife #trilove #ironman #ironmantraining #swimbikerun #training #energyendurancelab #turbosession #coaching #tricoach #usat #endurance #Repost @donapanrides ・・・ Getting a warm up for our "How Do I 'Trainer'?" Seminar/mixer happening tomorrow at @energyendurancelab‼️#PainCave , #Beer , and #Caipirinhas await; don't miss it! 🔥🔥 #MoreGirlsOnBikes #StrongerTogether #DoñaPan #EnduranceLab #EnergyEnduranceLab #Tacx WHAT IS INTENSITY FACTOR OR IF? IF is a way to compare the intensity of different training sessions or different races. Intensity factor takes your normalized power into account in relation to your threshold power. Normalized power (NP) is your power output for a given ride without the jumps and variables. Threshold power or (FTP) is a test done to determine what your max power output for a one hour time period is. The intensity factor or IF is a ratio of your normalized power and threshold power. IF you did a training ride during your base phase and your normalized power was 200 and your threshold power was 260 your intensity factor would be .77. ⚡️Anything less than .75 is a recovery ride. ⚡️Anything between .75-.85 could be an endurance ride. ⚡️Between .85-.95 is a tempo, aerobic/anerobic interval workout or a longer race over 2.5 hours ⚡️Between .95-1.05 is lactate threshold, a race less than 2 hours, crit, long TT ⚡️Between 1.05-1.15 track race or short TT ⚡️Greater than 1.15 TT prologue (cycling specific) Feel free to send us any questions you have or book your next FTP test @energyendurancelab. 10% off your next FTP test this month if you bring a friend. Testing is always more fun with a training partner! #triathlon #triathlete #trilife #tritraining #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #watts #power #trainerride #miami #trainwithpurpose #ftp #trainingpeaks Don’t wait until it’s too late! Book those sessions now! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energymultisportcoaching #triathlontraining #fitness #swimming #cycling #running #tricoach #usat #usatcoach #miami #trainwithpurpose #bikelife #cycling #cyclist #training WHAT IS FTP? FTP is functional threshold power and is the greatest mean maximal power you can produce for one hour! ⚡️If you are in your BASE phase of your training plan then you should be testing your FTP every 6-8 weeks. ⚡️You actually want to see this number CHANGE. If its rising, your training is on the right track but if its fixed or dropping your training plan needs an intervention! ⚡️If your FTP changes, your zones need to change to reflect your new fitness level. 🔑We measure FTP in the lab with a 1 hour test, 20 minutes of which are held at your all out power. If you’ve only tested a handful of times you may have gone out too hard which is why its important to test and test often. ⚡️Knowing your numbers and your fitness level helps improve your performance to prevent plateaus. ⚡️Next up we’ll talk about how your TSS and IF should factor in to your training so you can always trainer SMARTER not HARDER. Feel free to send us any questions you have or book your next FTP test @energyendurancelab 10% off your next FTP test if you bring a friend. Testing is always more fun with a training partner! #triathlon #triathlete #trilife #tritraining #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #watts #power #trainerride #miami #trainwithpurpose #ftp #trainingpeaks Bike Fit⚡️ness assessments now being offered at @energyendurancelab with master fitter @acuadrado02 ⚡️ Appointments are being offered Mondays beginning at 9am. Don’t miss out and book your time slot. With race season in full swing make sure your maximizing comfort and performance by being in your best bike position. ⚡️ #bikefit #cycling #cyclist #triathlon #triathlete #tritraining #triathlontraining #bikelife #aero #ironman #ironmantri #ironmantraining #energyendurancelab #training #bicycle #endurance #swimbikerun #tricoach #usat # Mark your calendars and get ready to celebrate our 1 year anniversary Sunday July 22!!! There will be cycling, pancakes, libations, Tour de France and so much more! Stay tuned for more information but we expect to see everyone there! #energyendurancelab #miami #cycling #triathlon #triathlete #trilife #bikelife #tritraining #usat #ironman #ironmantraining #celebrate #aedistrict #training #trilove #bicycle #endurance #tricoach #tourdefrance #cyclist #wynwood #bicycle Energy Family members @cobimorales and @luckyloocciano putting on the final touches before heading out to @ironmantri 70.3 Raleigh ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #miami #trainwithpurpose #tacxperience These faces perfectly sum up this mornings workout! 1 min @ 130%, 2 min recovery 2 min @ 120%, 2 min recovery 3 min @ 110%, 2 min recovery 4 min @ 100%, 2 min recovery 5 min @ 90%, 2 min recovery Then reverse it from 5 min back to 1 min ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience New faces and returning athletes all putting in some serious work today! Long sets with some sprint efforts, and FTP intervals. Everyone getting stronger day in and day out. ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience The many faces of ☠️ @matt_roy ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #trainwithpurpose #tacxperience @soulofacyclist escaping a rainy Sunday for 90 min of cycling and tour talk while the rest of the earlier crew recovers ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami Sunday storms and long sets. 🚴🏼‍♀️🚴🏼‍♂️ 10 min Warmup 7 x 6min @ 80-90% FTP, 1 min @ FTP with 3 min Recovery 10 min Warmdown 🏃🏼‍♂️ 5 min Warmup 8 min increasing pace every 2 min 2 min recovery ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #running #run #fitlife This crew finished off a monster day of training with 90 min of “Nasty”. (5x3 min @ 100% FTP with 1 min recovery, 10x:30 @ 120+% FTP with :30 @ 50%, 5x5 @ 85-95% with 3 min recovery) Big day of training at the Lab with 3 badass crews putting in work! ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #tacxperience #tacxcave Round 2 came in today ready to blow up some big sets. We did sets from 5-8 min decreasing FTP by 5% each round starting at 110-120% for 5 min and working down to 2 x 8 sets of 90-100% FTP ⚡️⚡️⚡️ ⚡️ #triathlon #triathlete #trilife #tritraining #running #ironman #ironmantri #ironmantraining #trilove #usat #training #endurance #multisport #swimbikerun #energyendurancelab #triathlontraining #fitness #swimming #cycling #running #aero #bikelife #cyclists #tricoach #usat #usatcoach #watts #power #trainerride #miami #tacxperience #tacxcave