Coach Miles

13x National Championship Winning Triathlon Coach. BS in Exercise Science + MBA. Coaching: [email protected]

[Coach Miles @milesgfowler]

Banger of a training day done and dusted ✅

This morning: 7 miles with 2 miles at 6:15 pace then 3 x 3min at 6:00 pace.

This afternoon: 90min ride w/ 5 x 3min at 270w, 5 x 2min at 284w, and 5 x 1min at 297w.

That bike workout might have been one of my all time favorites 👌🏻

[Coach Miles @milesgfowler]

Happy Monday Everyone! It’s a brand new week filled with brand new opportunities. Lets get it 💪🏻

[Coach Miles @milesgfowler]

A separator between good and great coaching is the ability to apply practicality.

You might draw up the best program/system in the world but if it’s not practical, it’s useless.

[Coach Miles @milesgfowler]

@thekevingrimm Right back at you brother 🤝

[Coach Miles @milesgfowler]

75min on the bike this morning ✅

MS:
2 x (10 x 40/20 as 297w, 149w)
1 x 8min at 270w

Onwards 📈

[Coach Miles @milesgfowler]

@thejimshields Thanks, brother!

[Coach Miles @milesgfowler]

7 miles this morning ✅

MS: 20min tempo at 6:27 pace.

Onwards 📈

[Coach Miles @milesgfowler]

@brian_drago_ For longer threshold reps like 8-10min I like to pick 3-4 songs and not look at the time of the interval until the songs are done.

Definitely helps break them up better than just watching the clock.

[Coach Miles @milesgfowler]

@brian_drago_ @laurenlself I would also highly encourage anyone to stay at least 25yds away from people who use the term “ick” frequently.

[Coach Miles @milesgfowler]

75min easy this morning ✅

1 block of 25min at LT1 (216w) to help flush some soreness.

Onwards 📈

[Coach Miles @milesgfowler]

@thekevingrimm Huge day, brother 💪🏻 great work!

[Coach Miles @milesgfowler]

@brady_h Congrats on being pain free, brother 💪🏻

[Coach Miles @milesgfowler]

Happy Monday Everyone! A brand new week filled with brand new opportunities. Lets get it 💪🏻

[Coach Miles @milesgfowler]

Found these gems in a box this weekend…my XC spikes from my first year on varsity.

Circa 2013 Nike Victory XCs.

Broke 18 for the first time in these bad boys and wrote it on the side 👌🏻

Awesome memories.

[Coach Miles @milesgfowler]

7 miles this morning ✅ mostly on dirt roads.

Body is cooked from helping my parents move all weekend but still got something in 👌🏻

Onwards 📈

[Coach Miles @milesgfowler]

2.5 hrs on the bike this morning ✅

MS:
20min LT1 (212w)
10 x 20sec at 292w

5 rounds of 4min as (1min 281w, 2min 270w, 1min 265w), 4min ez between

Then 10 x 20sec 292w
10min LT1 (212w)

Lots of fluids, sodium, and carbs consumed during this one.

Onwards 📈

[Coach Miles @milesgfowler]

Wrapped up the day with an hour in the gym:

Incline walk
Squats
Deadlifts
Bench
Curls
Hammer curls
Pull ups
Hanging leg raises

Going to be sore tomorrow 📈

[Coach Miles @milesgfowler]

@the_will_turner My man! Hope you got after it today as well 💪🏻

[Coach Miles @milesgfowler]

8 miles this morning ✅

MS:

6min, 3min ez
5min, 3min ez
4min, 2min ez
3min, 2min ez
2min, 1min ez
1min, 1min ez

Desc. Paces from 6:00 to 5:42. EZ pace was 8:00.

Clip is me at 5:46 pace.

Onwards 📈

[Coach Miles @milesgfowler]

@JCulwick_ Thank you brother 💪🏻