Training Tip – Improve your cadence
Improve your cadence--for both the bike and the run, a cadence of 85-90 rpm is more efficient than a slower cadence. To count your cadence, use a time increment of...
20Dec
01Mar
Swim Training Tip – Use the Pacing Clock
Learn how to swim with the pace clock—If you can teach yourself pacing in the pool by swimming on timed intervals that include your swim and your rest time, you...
10Aug
Training Tip – Practice Your Transitions
Practice your transitions--the cheapest and easiest speed you will ever come by will be from improving your transition! In many races, the difference between the winner and being off the...
12May
Bike Training Tip – Learn To Fix A Flat Tire
Learn how to change a flat tire and do basic bike repair—Ask our bike shop sponsor, Spokes Wheaton, or a friend or your coach to help you!...
07Feb
Training Tip – Get More Rest
It's okay to rest--rest days are at least as critical as your training days. Your body needs rest in order to see maximum benefit from your training load. Make...
26Dec
Training Tip – Pacing in a Group
Use group workouts to your advantage--if you always work out by yourself, try training with others to challenge yourself. Be careful, though, to maintain the intent of your workout!...
20Nov
Training Tip – Do Race Simulation Training
Train for the conditions of your “A” race—if you know your goal race for the year is going to be on a hilly course in the beginning of August...
13Nov
Improve Performance By Recording Your Workouts
Always write down your workouts in a log—You can use a notebook, a spreadsheet, or Training Peaks. Whatever method you use, keeping track of the details of what you...
06Nov
Training Intensity Tip – Use a Heart Rate Monitor
Training with a heart rate monitor—Besides giving you instant feedback of how hard you’re working, your HRM can be used as a tool to execute your running and cycling...
