Blog

Transition running, injuries, @benkanute debut 70.3!

On today's show Iott and Zucco engage in a discussion about transition running and dealing with some run specific injuries.

run-focused 70.3 training, additional nutritional follow-up

On today's  show, Iott and Zucco dive into focusing on run training for 70.3 races.  We also have a follow up on our popular nutrition show with Tanya.

Bike sessions for 70.3 work and bike maintenance

On today's show, Iott and Zucco discuss some KEY bike workouts when prepping for your spring 70.3 race.  We also chat about routine bike maintenance.

Training Stress Score, Chronic Training Load--Science-based training, Zwift Part 2

On today's show, Iott and Zucco discuss Training Stress Score (TSS) and Chronic Training  Load (CTL).  We apply them to real-time training and chat about what effects they bring.  We also dive further into ZWIFT.

Age graded activities, beginning season run intensity

On today's show, Iott and Zucco discuss the effects of age and training.  We also chat about when and how to begin adding run intensity into your program at the beginning of the year.

Zwift and other "virtual" tools to use with cycling, a chat about supplements

On today's show Adam chat's with Tanya about using supplements inside of your regular nutrition. We also have a special guest on the show to discuss using Zwift to enhance your indoor training routine.

Swim tips and pool toys

On today's show Iott and Zucco chat a bit about swimming, including the use of pool toys.

Benefits of fasting and nutrition tips for the new year

On today's show Iott and Zucco are joined by Tanya and we discuss kicking off your new year right with some nutrition tips.

Listener questions answered!! Merry Christmas and Happy New Year!

On today's show, Iott and Zucco answer some listener questions.  Merry Christmas and Happy New Year!!

Interview with Ultraman Florida Champion, and World Champion runner-up Rob Gray @robgray

On today's show, Iott sits down for a one-on-one interview with Ultraman Florida Champion and Ultraman  World Champion runner-up, Rob Gray.

IMAZ report, making small changes for BIG results

On today's  show, Iott and Zucco chat about IMAZ and making some small, simple changes within your life and training that can lead to big results!

Technology and Holiday Gifts, when to start with a new coach @jimvance

On today's show, Jim Vance is a guest host with Zucco.  They discuss technology inside training and racing, a Supefly version of a holiday gift guide, and when you should start with a new coach.

How close do you follow your heart rate when racing??

On today's show, Iott and Zucco chat about reasons why or why not heart rate when racing is appropriate to follow.

Introducing Team Superfly, where to start after a LONG break

On today's show, Iott and Zucco chat about  where to pick up after a long hiatus from training, we also introduce  Team SuperFly.

My First Blog

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Super Fly Coaching

Kona 2016 and return of don't be that guy!

On today's show, Iott and Zucco preview and discuss the Ironman World Championships on the island of Kona.  We also return a popular segment, Don't be that guy!

Journey to Kona: injuries to AG winner @tanyazucco

On today's show, Iott sits down one-on-one to chat with Tanya Zucco about her qualifying experience at Wisconsin.  Along the way, we highlight some KEYS about her performance that every athlete could benefit from.

Recovery update - GETTING BACK!

I’m finally feeling like I am at the end of recovery (almost). I’m able to run on the alter G now with fairly normal speed up to 80 percent un weighted. Ironically the Achilles on either side isn’t eh part of my legs that gets the most tired or sore, so I take that as a good sign. I am able to bike almost normally. What is hard is the standing and not ...

Had a bad race?? Listen to find out why. Olympic and Steelhead preview

On today's show, Iott and Zucco discuss nutrition and pacing tips for nailing your mid-season race.  We also discuss the olympic triathlon and Steelhead 70.3