10K

A 5K race is not a prerequisite for this program. The requirement to take on the 10K plan is to allocate 3 to 7 hours per week of training. You’ll be able to monitor your progress and establish your potential race pace by accessing the weekly marker sets. These sets and the progressive overload will also heighten your confidence throughout this 10 week training plan. On race day you’ll be ready to perform at your peak.

12-pack Abs in 12 Min.

This program includes a variety of abdominal strengthening exercises specific for the athlete, with a good basic core, looking for more pronounced muscle definition and strength.

24 Week Silverman Training Program

5K

This program begins with markers set in the first week to establish your baseline fitness. Allowing a 10 week build up, the training schedule is progressive in overload with numerous marker or test sets blended into the program. You should allocate 3 to 6 hours of training per week and be capable of completing a steady 15 minute run before embarking on the 5K training plan. This program is loaded with fun and energetic workouts!

Abs, Low & Mid Back in 15 Min.

15 minutes of Abs and Glutes for better posture & a stronger back.

Abs: 20 Min.

An effective and focused twenty minutes on developing your core strength. This workout offers a range of exercises from moderate to difficult intensity.

Athlete Consumption Prior to Training or Competition

A Chart based upon 1.0 gram of carbohydrate per kilogram of bodyweight.

Bike Gearing RPM’s

Recommended RPM's for Low Gear (LG), Big Gear (BG) and your Choice or Time Trial Gear (TTG)

Calculate Energy Costs

Swim, Bike, and Run

CEP Allsports Compression Sleeves

CEP Progressive Running Socks

For all Runners and Endurance Athletes: The scientifically optimized pressure flow provides your muscles with the maximum amount of oxygen and energy.

Comparing Exercise Intensity (Value Pack)

Used to measure exercise intensity, perceived exertion, heart rate, and speed are all tools to enable you to calculate and evaluate your training program. In this article all three are explained in detail in order to utilize your training time efficiently and effectively.

Comparison of Speed - Aerobic Pace to Lactate Threshold

Swim, Bike and Run

Core Glute Trainer

Perfect for tightening the glutes, hips and medial quad. Ideal for off or in-season training.

Crash Course Olympic Distance Training Plan

8 weeks for athletes with a previous race time of 2 hrs. 5 min to 3 hrs. This is a progressive program that includes key marker sets, race pace sets and infinite variety in the workouts. There are 3 workouts each week per discipline, including unique brick workouts.

Dave’s 100 Ways to Improve your Training, Racing, and Nutrition

Although primarily targeting the triathlete, this article touches on valuable tips for swimming, biking and running, with an extra section on injury prevention, strength and stretching. Race nutrition is covered as well as multi-sport race transitions.

Fitness Consultation

Focus on the Entire Back

Series of exercises that isolate the shoulders, back, glutes, hips and hamstrings for total back attention.

Full Ironman Training Program

The Ultimate Ironman Training Program – $269.00 for 12 weeks (only $22.42 per week of training). Dave combines his 30+ years of experience as an athlete and coach in formulating this training program. If you are willing dedicate yourself to the training schedule you'll see results. Strength & Injury Prevention Exercises are included free with this program! This Full Ironman program can be adjusted to fit your shortened training schedule. If you only have 8 or 10 weeks to train, don't let that scare you! The 3 to 4 sessions each week per discipline include progressive workloads with unique marker sets, which will determine your optimal race pace. Brick workouts are implemented starting in week 5 to enhance your race preparation and nutritional needs.

Greenlayer - Men's Apollo Hoody

Our Apollo Hoodie features a soft, brushed fleece interior and smooth woven outer-layer to provide warmth and protection. Made of zoned mesh for breathability, includes flat-lock seams for mobility and anti-chaffing and provides reflective strips. Available in 60% recyclable polyester.

Greenlayer - Men's Evolution Lightweight Half Zip

It’s just warm enough outside to wear lighter outer gear, but still chilly enough to need some protection for your fingers. The Lightweight ½ Zip is perfect for those days, with thumbholes and hand flaps to keep you warm.

Greenlayer - Men's Evolution Long Sleeve Tee

This soft, slim-fitting top with flat-lock seams allows you to move freely without chaffing. Its breathable and moisture-wicking fabric will keep you at just the right temperature for training in all conditions.

Greenlayer - Men's Evolution Short Sleeve Tee

Our most popular and versatile performance shirt. This soft, slim-fitting top with flat-lock seams allows you to move freely without any chaffing. Its breathable and moisture-wicking fabric will keep you at just the right temperature for training in all conditions.

Greenlayer - Men's Evolution Tank

This soft, slim-fitting singlet with flat-lock seams allows you to move freely without chaffing. Its breathable and moisture-wicking fabric will keep you at just the right temperature for training in all conditions. Great for layering or wearing alone on warmer days.

Greenlayer - Men's Excel Microfleece

Our lightweight fleece will add the extra warmth you need without the extra weight. Zip-up to the neck, hand-warmers and reflective strips. Available in 100% recycled polyester.