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 [...]
18
Aug
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 [...]
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.
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 [...]
18
Feb
Mental Skills Training Tip – Focus On What You Control
Focusing on the things you can control while letting the uncontrollable variables go is the best way to reduce race day stress and improve overall performance. You can control [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
28
Dec
Mental Skills Training Tip – Avoid the Time Trap
Setting a specific, aggressive finishing time at a new distance or race venue with a major change in terrain or weather is a sure fire way to increase stress [...]
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! [...]
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. [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
15
Nov
Mental Skills Training Tip – Race Strong
To reduce race day stress and improve overall performance, try setting your primary race goal to come away from the event knowing that you controlled everything well and raced [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]