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  • Swim Training Tip – Focus with Self Talk
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Training Tips

11 Nov

Swim Training Tip – Focus with Self Talk

For most athletes, getting better at swimming requires stroke improvements such as head position, arm movements/timing, kicking, rotation, etc. Making changes to current muscle memory is difficult and takes [...]

By Admin Blog, General Post, Mental Skills Tip, News, Swim Training Tips, Training Tips 0 Comments Read more...
27 Oct

ET Run Training Tip – Smooth it Out

Have you ever experienced a recurring injury/pain from running? One of the first things to look at is your running gait and how much vertical oscillation is involved when [...]

By Admin Blog, General Post, Run Training Tips, Training Tips 0 Comments Read more...
20 Sep

Swim Training Tip – Look Down

One of the first struggles we typically see with adults that are new to swimming when they come in for a private lesson or to our Swim 101 class [...]

By Christa Krause Blog, General Post, Swim Training Tips, Training Tips 0 Comments Read more...
08 Apr

Fall in Love with Training

In my Triathlon 101 seminars for first-time triathletes, I highlight the importance of "falling in love" with daily workouts and training. Athletes often come in looking for a medal [...]

By Coach Joe General Training Tips, Training Tips 0 Comments Read more...
01 Apr

The power of positivity!

How do you break through to the next level of human performance? Well, one of my all-time secret sauces has been gratitude! Right before I walk into the water [...]

By Coach Joe Mental Skills Tip, Racing Tips, Training Tips 0 Comments Read more...
16 Jan

Big Toe Mechanics – How much of a difference can it actually make?

Big Toe Mechanics - How much of a difference can it actually make? by Jono Klopcic D.C., Brady McDaniel D.C. The terms that you hear, toe off, heel strike, mid-foot, gait, [...]

By Admin Blog, General Post, General Training Tips, News, Sports Medicine 0 Comments Read more...
07 Jul

Bike Training Tip – Downhill Techniques

Riding downhill can be scary for some athletes.  Having your body and mind in the right place, doing the right things can reduce stress and improve downhill performance and [...]

By Coach Joe Bike Training Tips, Blog, General Post, Training Tips 0 Comments Read more...
03 Oct

Cold Weather Food for Athletes

As the weather turns cold, it’s great to have some on-hand foods ready to warm up and refuel with! Check out these tasty options! These snacks should definitely be kept [...]

By Laurie Schubert PhD RD LDN Blog, Nutrition Tip 0 Comments Read more...
18 Jul

Athlete Snacks for the Cooler

Now that it's hot out, make sure you are fueling your body with the right foods.  ET Dietitian, Laurie Schubert, shares some of the best snacks to pack in a [...]

By Laurie Schubert PhD RD LDN Nutrition Tip, Training Tips 0 Comments Read more...
25 Apr

Spring Food for Athletes

Eat well from day to day and vary your fruits and vegetables with the seasons to maximize nutrients.  So what’s in season for athletes in the Chicagoland area in [...]

By Laurie Schubert PhD RD LDN Blog, Nutrition Tip nutrition 0 Comments Read more...
27 Dec

Training Tip – Use a softball??

Use a 16-inch softball to reduce muscle tightness in your legs specifically hamstrings, calves and gluteus maximus. The shape and firmness of the softball helps relax those smaller muscles [...]

By Coach Cathy Blog, General Post, General Training Tips 0 Comments Read more...
20 Dec

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 [...]

By Coach Judie Blog, General Post, General Training Tips 0 Comments Read more...
08 May

Training Tip – Keep things in perspective

Have fun! We do this for our enjoyment and health. Nobody is making us go out for a workout. If you feel pressure to go for a workout, you [...]

By Coach Bob Blog, General Post, General Training Tips 0 Comments Read more...
12 Apr

Run Training Tip – Hill Running Technique

When running uphill, the simplest and most efficient way to maintain your speed is by shortening your stride slightly and increasing your cadence. Cathy Obordo is a USAT certified Triathlon [...]

By Coach Cathy Run Training Tips, Training Tips 0 Comments Read more...
08 Mar

Run Training Tip – Unplug from Technology

Occasionally, leave your watch, Garmin or I-Pod behind and just enjoy your run. At a new venue, this is especially true to allow you to learn about the new [...]

By Coach Bob Run Training Tips, Training Tips 0 Comments Read more...
01 Mar

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, [...]

By Coach Judie Blog, General Post, Swim Training Tips, Training Tips 0 Comments Read more...
22 Feb

Swim Training Tip – Flexible Ankles

Efficient kicking requires flexible ankles and a pointed foot.  To increase flexibility, use fins during kick sets.  You can also regularly stretch your ankles by kneeling and sitting back [...]

By Coach Joe Blog, General Post, Swim Training Tips, Training Tips 0 Comments Read more...
21 Dec

Run Training Tip – Avoid the Wind

In winter, find a protected place to run like a forest preserve or trail. Even your neighborhood is likely more protected from the wind because of the houses and [...]

By Coach Bob Blog, General Post, Run Training Tips, Training Tips 0 Comments Read more...
30 Nov

Run Training Tip – Winter Hydration

Hydration is important year-round. In summer, our sweat rates are high due to heat and humidity. In winter, respiration takes moisture away from our bodies and, along with our [...]

By Coach Bob Blog, General Post, Run Training Tips, Training Tips 0 Comments Read more...
16 Nov

Swim Training Tip – Body Rotation

Body rotation is important with proper swim technique.  Your body should rotate along its long axis in which your hips and shoulders should only rotate approximately 45 degrees above/below [...]

By Coach Cathy Blog, General Post, Swim Training Tips, Training Tips 0 Comments Read more...
09 Nov

Run Training Tip – Think about the wind direction

With the weather turning colder one tip to help keep you more comfortable and running outside is, when possible, run into the wind going out and have the wind [...]

By Coach Jim Blog, General Post, Run Training Tips, Training Tips 0 Comments Read more...
31 Aug

Run Training Tip – Check Your Cadence

The best runners typically take 165-180 steps per minute.  To achieve this, at the beginning of a minute, count foot strikes for the right foot for one minute.  Multiply [...]

By Coach Bob Blog, General Post, Run Training Tips, Training Tips 0 Comments Read more...
23 Aug

Swim Training Tip – Get New Goggles!

Change out swim googles when they become difficult to see out of due to fogging or scratches. It's amazing how having a clearer view under water can brighten your [...]

By Coach Sue Blog, General Post, Swim Training Tips, Training Tips 0 Comments Read more...
17 Aug

Nutrition Tip – Getting to Race Weight

Achieving an ideal race weight is not a fast process. The best time to lose weight is in the off season so you are not still restricting calories in [...]

By Laurie Schubert PhD RD LDN Nutrition Tip, Training Tips 0 Comments Read more...
17 Aug

Bike Training Tip – Get a race checkup!

Get a “race checkup” for your bike prior to race day for EVERY race. This helps with maintenance of your bike and it reduces your anxiety. You know your [...]

By Coach Cathy Bike Training Tips, Training Tips 0 Comments Read more...
10 Aug

Nutrition Tip – Healthy Fats from Foods

Consume omega-3 fatty acids from cold water fish (salmon, herring, mackeral, sardines) or nuts and seeds (walnuts, chia, flax). These are heart healthy and provide anti-inflammatory benefits.    Laurie Schubert is [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip, Training Tips 0 Comments Read more...
10 Aug

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 [...]

By Coach Judie Blog, General Post, Racing Tips 0 Comments Read more...
03 Aug

Nutrition Tip – Find the Sports Foods for You!

Try a variety of sports foods and drinks to find the ones you can tolerate and the ones you actually like.  Make a list, then consider which options are [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip, Training Tips 0 Comments Read more...
03 Aug

Swim Training Tip – Pull Faster and Flick

One of the keys to an efficient swim stroke is accelerating through the pull. Arm recovery out of the water should be slow and controlled while the underwater pull [...]

By Coach Sue Blog, Swim Training Tips, Training Tips 0 Comments Read more...
27 Jul

Nutrition Tip – Rethink your Sports Drink

Sports drinks are for training or events lasting 60-90 minutes or longer.  When planning your hydration strategy, consider the temperature, electrolyte needs and energy needs.  You don’t need a [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip, Training Tips 0 Comments Read more...
27 Jul

Run Training Tip – Dynamic Warm Up

Incorporate dynamic stretching exercises prior to your workout such as jogging in place with high knees, side-to-side leg swings, walking lunges and forward/backward arm swings.  Dynamic exercises prepares the [...]

By Coach Cathy Blog, General Post, Run Training Tips, Training Tips 0 Comments Read more...
20 Jul

Nutrition Tip – Choose the Safest Supplements

Taking supplements?  If your sports food has a “Supplement Facts” panel, it’s a supplement.  Regulation is aftermarket (the FDA can take unsafe products off the market) and depends on [...]

By Laurie Schubert PhD RD LDN General Post, Nutrition Tip, Sports Medicine, Training Tips 0 Comments Read more...
20 Jul

Run Training Tip – Dealing with Being Uncomfortable

Learn the difference between pain and discomfort. Pain indicates injury, discomfort indicates improvement.   Bob Hammond is a USAT certified Triathlon Coach and Run Coach with Experience Triathlon.   As leaders in [...]

By Coach Bob Run Training Tips, Training Tips 0 Comments Read more...
15 Apr

Bike Training Tip – How to safely clip in and out of bike pedals

Cyclists, new to clip-in style bike shoes and pedals often fall while starting or stopping their bike at an intersection.  These falls can usually be avoided by using the [...]

By Coach Joe Bike Training Tips, Blog, General Post, Training Tips bike training tip 0 Comments Read more...
18 Aug

Swim Training Tip – Off Season Conditioning

One of the biggest mistakes a triathlete can make is not spending time in the pool during the off season. Swim endurance and speed are built slowly and over [...]

By Coach Sue Blog, General Post, Swim Training Tips Coach Sue, Masters Swimming, swim training tip, Training Tips 0 Comments Read more...
08 Jul

Bike Training Tip – Efficient Pedaling

Bike pedal cadence is directly related to which gear you select. Selecting a gear that results in a cadence of 80 to 90 rpm is optimal for triathletes since [...]

By Coach Cathy Bike Training Tips, Blog, General Post bike training tip, Coach Cathy, training tip 0 Comments Read more...
01 Jul

Nutrition Tip – Iron for Women

  Ladies, you’re going to need more iron as you start training or train for longer races.  Aim for 33 mg per day from lean meats, dark leafy greens, or [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip Laurie Schubert, Nutrition Coaching, Training Tips 0 Comments Read more...
12 May

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! If you [...]

By Coach Judie Bike Training Tips, Blog, General Post bike training tip, Coach Judie, training tip 0 Comments Read more...
06 Apr

Bike Tip – How to fix a dropped bike chain

Have you ever dropped your bike chain in the middle of a ride?  Check out this short video on how to get the chain back on quickly.  

By Coach Joe Bike Training Tips, Blog, General Post Bike Repair, bike training tip, Training Tips 0 Comments Read more...
19 Mar

Run Training Tip – Run Safe in the Dark

Now that early spring is here, most of us will at some point be outside in early or late day low light conditions. It’s time to think safety! During [...]

By Coach Jim Blog, General Post, Training Tips Coach Jim, run training tip, Training Tips 0 Comments Read more...
28 Feb

Run Training Tip – Free Speed!

Want a quick and easy way to get some free speed on your next run? Here is how to do it and it only takes three minutes! You will need [...]

By Coach Sarah Blog, General Post, Run Training Tips coach sarah, run stretches, run training tip 0 Comments Read more...
07 Feb

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 [...]

By Coach Judie Blog, General Post, General Training Tips Coach Judie, Training Tips 0 Comments Read more...
25 Jan

Swim Training Tip – Look Down

One common swimming problem is a high head position which causes the rest of the body to drop. Look straight down at the bottom of the pool at all [...]

By Coach Sue Blog, General Post, Swim Training Tips, Training Tips Coach Sue, swim training tip, Training Tips 0 Comments Read more...
22 Jan

Nutrition Tip – Consume More Potassium

Concerned about the side effects of all of the sodium consumed in sports foods and beverages? Follow up your salt-heavy workouts with several servings of fruit and vegetables. These [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip Laurie Schubert, Nutrition Coaching, Nutrition Tip 0 Comments Read more...
19 Jan

Run Training Tip – Know The Wind Direction

In winter, start your runs into the wind and finish them with the wind. This will help keep you from overheating at the start of your run and help [...]

By Coach Bob Blog, General Post, Run Training Tips Coach Bob, run training tip 0 Comments Read more...
14 Jan

Bike Tip – Learn to change a flat tire!

Wintertime is a great time of the year to practice changing a flat tire. Pull a tire from your bike, deflate it and start the tire changing process. Once [...]

By Coach Cathy Bike Training Tips, Blog, General Post bike training tip, Coach Cathy, Training Tips 0 Comments Read more...
12 Jan

Run Training Tip – Focus on Efficiency

One way to improve your run performance is to focus on your efficiency. A critical part of running economy is your leg turnover, or cadence. Counting how many times [...]

By Coach Jim Blog, General Post, Run Training Tips Coach Jim, Run Coaching, Run Training, Training Tips 0 Comments Read more...
06 Jan

Bike Training Tip – Stretch Your Calves

Do your calves ever get tired or cramped while riding? Try dropping your heel 1-2" on the down stroke for 10-15 pedal strokes to create a stretch in the [...]

By Coach Sarah Blog, General Post, Training Tips bike training, coach sarah, Training Tips 0 Comments Read more...
26 Dec

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! [...]

By Coach Judie Blog, General Post, General Training Tips Coach Judie, Training Tips 0 Comments Read more...
16 Dec

Holiday Healthy Eating Tips

Ahhhh, the holidays. It’s hard to believe, but they are upon us again! Following are some simple tips to help you be nutritionally smart, steady and consistent at those [...]

By Coach Suzy Blog, General Post, Nutrition Tip Coach Suzy, Nutrition Tip 0 Comments Read more...
12 Dec

Nutrition Tip – Vitamin D Status in Winter

Feel like your strength and power drop off in those cold, dark winter months? Maybe it’s your vitamin D! Low vitamin D status leads to muscle weakness and pain. [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip Laurie Schubert, Nutrition Coaching, Nutrition Tip, Training Tips 0 Comments Read more...
10 Dec

Swim Training Tip – Join a Group!

Many triathletes have a difficult time motivating themselves to get to the pool for a solo swim workout. Training with a group is a great way to combat this [...]

By Coach Sue Blog, General Post, Swim Training Tips, Training Tips Coach Sue, Masters Swimming, swim training naperville, Training Tips 0 Comments Read more...
06 Dec

Training Tip – Do Dynamic Stretching Before Working Out

Do dynamic stretching before a swim, bike or run workout. Dynamic stretching includes movements that simulate the workout such as high knees and “butt kicks” before running. Static stretching [...]

By Coach Bob Blog, General Post, General Training Tips Coach Bob, Training Tips 0 Comments Read more...
04 Dec

Improving Your Run Off the Bike

Using a power meter during racing will help you control your output on the bike which is critical, especially in long course racing, to be able to efficiently run [...]

By Coach Jim Blog, General Post, Racing Tips Coach Jim, Training Tips 0 Comments Read more...
30 Nov

Run Training Tip – Land Midfoot

Footstrike is an important aspect of proper running form. Where your foot contacts the ground is much more important than how it contacts the ground. It is recommended to [...]

By Coach Cathy Blog, Run Training Tips 0 Comments Read more...
29 Nov

Fitness Training Tip – Short Workout Is Better Than No Workout

No time for a sweaty gym workout?  Consider this tip if you find yourself time crunched! At this hurried and hectic time of year, here are a few good reasons [...]

By Coach Suzy Blog, General Post, General Training Tips Coach Suzy, Training Tips 0 Comments Read more...
26 Nov

Bike Training Tip – Engage Your Glutes

Engage your glute muscles as much as possible during hard interval work on the bike trainer. This will help ensure that you maintain good form during a state of [...]

By Coach Sarah Bike Training Tips, Blog, Training Tips bike coaching, bike training tip, coach sarah, Training Tips 0 Comments Read more...
22 Nov

Nutrition Tip – Eat More Vegetables

Eat more vegetables. Really. Eat them in every color, with every meal, in every season. They’ve got a ridiculous amount of anti-inflammatory, antioxidant and anticarcinogenic compounds. Think of them [...]

By Laurie Schubert PhD RD LDN Blog, General Post, Nutrition Tip Laurie Schubert, Nutrition Coaching, Nutrition Tip, Training Tips 0 Comments Read more...
20 Nov

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 [...]

By Coach Judie Blog, General Post, Racing Tips, Training Tips Coach Judie, Training Tips 0 Comments Read more...
18 Nov

Run Training Tip – Go Slow to Go Fast

Running fast in our races isn’t all about going fast on every workout, sometimes it’s about going slow. Putting too much strain on your body on every run opens [...]

By Coach Jim Blog, General Post, Run Training Tips, Training Tips Coach Jim, Run Training, run training tip, Training Tips 0 Comments Read more...
17 Nov

Swim Training Tip – Use Fins

Use of short fins or zoomers is a great way to improve your kick if you tend to have weak ankles or kick from the knee. The larger surface [...]

By Coach Sue Blog, General Post, Swim Training Tips, Training Tips Coach Sue, Swim Training, Training Tips 0 Comments Read more...
13 Nov

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 [...]

By Coach Judie Blog, General Post, General Training Tips Track Workouts, Training Tips 2 Comments Read more...
12 Nov

Run Training Tip – Interval Training

In order to be faster, you must go faster. Incorporate speed and interval training in your workouts such as 4x2 minute speed sets where you are running a 5k [...]

By Coach Cathy Blog, General Post, Run Training Tips Coach Cathy, Interval Running, Run Training, Training Tips 0 Comments Read more...
10 Nov

Bike Training Tip – Insert Bottle Without Looking

Use Computrainer or indoor bike trainer rides as a chance to work on "staying aero" while sipping from your water bottle. Engage your core, stabilizing from your hips and [...]

By Coach Sarah Bike Training Tips, Blog, General Post bike training chicago, coach sarah, Training Tips 0 Comments Read more...
08 Nov

Strength Training Tip – Move Slower!

When strength training, performing the movements slower is better than fast for the following reasons: Longer period of muscle tension (work) Higher level of muscle force (intensity) Lower level of momentum (efficiency) Lower [...]

By Coach Suzy Blog, General Post, General Training Tips Coach Suzy, strength training, Training Tips 0 Comments Read more...
06 Nov

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 [...]

By Coach Judie Blog, General Post, General Training Tips, Training Tips Coach Judie, heart rate monitors, Heart Rate Zones, Training Tips 0 Comments Read more...
05 Nov

Swim Training Tip – Hand Entry Point

Good hand entry is critical for an efficient swim stroke. The hand should enter the water about 12-18" in front of the head and in line with the shoulder. Coach [...]

By Coach Sue Blog, General Post, Swim Training Tips Coach Sue, Masters Swimming, Swim Training, Training Tips 0 Comments Read more...
04 Nov

Weight Loss Tip – Remove Halloween Candy

Keep your weight loss or weight management program on track during the holiday season starting with this simple strategy: Get your leftover Halloween candy OUT of your house...STAT!! If it's [...]

By Coach Suzy Blog, General Post, Nutrition Tip Coach Suzy, Nutrition Coaching, Training Tips 0 Comments Read more...
03 Nov

Cold Weather Running Tip – Wear Tights

The secret to successful cold weather running is selecting the right clothing. For the legs, try running in tights! They actually keep the legs warmer than loose fitting warmup [...]

By Coach Joe Blog, General Post, Run Training Tips Coach Joe, Run Training, Training Tips 0 Comments Read more...

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