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How to Build Endurance on the Bike

Triathlon is an endurance sport, and of the three triathlon disciplines, the longest leg of the race is cycling. It can seem daunting – how does anyone ride for that long, much less go fast over that distance? If you’re looking to step up to a longer race distance, or just to make it to T2 with your legs still intact, read on. Let’s explore a couple of ways to improve your endurance on the bike!

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Build Your 6-Month Ironman Training Plan: A Comprehensive Guide

Whether you’re a seasoned triathlete or a newcomer to the sport, the key to success lies in crafting a well-structured training plan tailored to your individual goals, fitness level and experience, and lifestyle. Delve into the intricacies of designing a 6-month Ironman training plan, breaking down each phase from base to peak to help you achieve peak performance on race day.

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How to Go the Distance: Building Run Endurance

As an experienced run coach, I’ve seen countless runners set ambitious goals, from completing their first 5k to racing marathons and ultra-distance events. Building endurance is not just about running more; it’s an intentional blend of training, recovery, nutrition, and mental strength. And as my first endurance coach said, “There are no shortcuts to building endurance, and the process will not be rushed.”

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Nutrition & Daily Habits to Prevent Injury as a Triathlete

The final major component of injury prevention in endurance training requires us to look at what we are doing while not training. 

Your daily habits can have a large impact on your recovery and performance. Adequate fueling, sleep, and stress management will be explored in this article.

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Avoid Injury as a Triathlete with Proper Form and Technique

Another piece to the puzzle of decreasing injury risk in athletes requires us to take a look at your form and mechanics. Swimming, biking, and running all require your body to go through highly repetitive movement patterns thousands of times in every training session. Making sure that you are moving safely and efficiently will help decrease the risk of tissue damage.

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How to Use Strength & Mobility Training to Prevent Injury

Strength training and mobility work are extremely important pieces of the puzzle. Not only should it be included in your training plan, but it should be done so efficiently and effectively. You only have so many matches to burn, so make sure you are using them wisely. While the training plan discussed in part 1 of this article is my bread and butter as an endurance coach, strength and mobility training is my bread and butter as a physical therapist and strength coach.

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Optimizing Your Training Plan to Avoid Injury

The training plan is where decreasing injury risk really starts. Even if you are doing everything else right, you are still likely to get injured if you are overtraining, progressing inappropriately, spending too much time at intensity, lacking recovery, training the same way year-round, or starting a program that you just aren’t ready for.

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How Triathletes Can Build Cycling Power On and Off the Bike

In this article, we will dive into some of the strength training you can do in the gym like your classic squats and deadlifts, as well as your on-the-bike sessions that you can do on the trainer, such as simulating hill climbs and max effort intervals. Whether you’re a beginner or a seasoned triathlete who hasn’t included much strength work into your training cycles, integrating some of the following exercises, workouts, and drills, will help you become more robust and efficient.

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Triathlon-Specific Pool Drills for Open-Water Swim Prep

Let’s face it – preparing for an open water swim in the controlled environment of a swimming pool can be a game-changer. It’s where we fine-tune our techniques, build endurance, and boost our confidence. So, grab your swim cap and goggles, and let’s dive into some essential drills to prepare you for the challenges of the open water.

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From 70.3 to 140.6: Veteran Tips for Embracing the Full Distance

You may be considering transitioning from the 70.3 to 140.6 distance. This decision requires careful planning, conscientious dedication, and progressive, periodized training. There are numerous key considerations to make this transition as successful as possible.

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10 Tips for Achieving a Better Aero Position

An astounding 85% of your cycling power is dedicated to overcoming air resistance, highlighting its pivotal role. Rolling resistance claims 10%, and the drivetrain’s friction takes up the remaining 5%. The good news is that optimizing aerodynamics offers a pathway to “free” speed – a topic we’ll delve into in this article.

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Hiring an Endurance Coach in 2024?: Questions to Guide the Conversation

Whether you are new to the sport or an experienced athlete, choosing the right coach to help you meet your goals can be a game changer. This article is written to help athletes identify the most important aspects to consider when hiring an endurance coach. 

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Aero Socks: The Most Affordable Marginal Gain?

While skeptical initially, I was quickly sold on the benefits of aero socks. They’re arguably the most cost-effective, lowest-hanging fruit for marginal gains. At higher speeds, the role of aerodynamics comes more into play. So small things like aero socks can have a considerable difference.

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Training for an Ironman in the Heat? Here’s Your Survival Guide

Training for an Ironman or 70.3 is demanding in any climate, but the southern heat can be incredibly unforgiving. This comprehensive guide is filled with practical tips and strategies to help you stay cool, safe, and performing at your best, even on the warmest of days.

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