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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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, [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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, [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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.
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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! [...]
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 [...]
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. [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
