Andy Potts 5 Rules of Recovery from Competitor.com Sleep … A Lot Of It I get an average of 11 hours of sleep a night. I know that sounds like a ton, and not many people can pull that off, so try to shoot for eight hours at the least. My wife and I used [...]
Rules Of Recovery
Hand Only C.P.R
As fitness enthusiasts, we all should know C.P.R. This video from the American Red Cross shows you how to do hand only C.P.R. Please take a moment to view it and share it with your friends.
Tips For Dealing With Pre-Race Nerves
From Triathlete.com Being nervous before a race is normal, and can even help you race faster by getting those endorphins flowing. But there’s a fine line between having butterflies in your stomach and hurling into a trashcan five minutes before the start. Here are some tips to keep you calm, cool and collected before the [...]
Triathlon Tips To Make You Faster
10 Triathlon Tips You Have Never Thought Of (But That Make You Faster!) By Eric M. Here’s a blog from Coach Noah, the head coach at T1 Triathlon LLC, who can be found on coachfitter.com. via TriSports.com What easy triathlon tips can you use to become a faster triathlete? What unusual triathlon tips do pro [...]
Off-Season Training
Coach Troy Jacobson offers some insight into your off-season training IRONMAN.COM: Off-season. What in the world does that mean anymore for an Ironman triathlete? Is there such a thing as an off-season nowadays … or does one phase of your training blend into the next, so it seems like there is just one continuous in-season? [...]
VIDEO: Triathlon Training In The Offseason
Robbie Ventura of Vision Quest Coaching discusses his thoughts on how to approach your cycling, running or triathlon off-season.
VIDEO: Setting Up Your Spin Bike
Great way to improve your cycling is to take spin class. Here’s a video showing the proper way to set up your bike.
VIDEO: Proper Swim Arm Cycle
VIDEO: The proper arm cycle for swimming.
A Message From Lance Armstrong
A message from Lance…
Armstrong Calls Off The Fight
(Article found on CBS News) In a statement released late Thursday night, celebrated cyclist Lance Armstrong announced he would no longer fight charges that he used performance enhancing drugs throughout his esteemed career. “There comes a point in every man’s life when he has to say, enough is enough,” Armstrong’s statement read. “For me, that time is [...]
Otter Attacks Triathlete
Ironwoman athlete Leah Prudhomme knew she could get bitten when she swam in Minnesota’s Island Lake last week. She was prepared for beavers or muskrats, but not for an otter. One of the normally peaceful mammals savaged her back, legs and feet 25 times, forcing the 33-year-old to get rabies shots, the Star Tribune. “It [...]
Recovery After Your Race
As seen on Livestrong.com and written by Jaime Herndon Running 13.1 miles, or a half-marathon, is an incredible accomplishment. It takes weeks or months of training, hard work and strain on the body. Recovering from such a race is also a significant undertaking, as your muscles need to repair themselves from the natural damage that [...]
Cross Fit And Endurance Training
Published on Triathlete.com After being hit by a car in June of 2010, Guy Petruzzelli, a professional triathlete in the Chicago area, made the jump to CrossFit Endurance. Petruzzelli was not only shocked by the rapid recovery he sustained but also improved performance. Petruzzelli is featured in a story on CrossFit Endurance in the February [...]
Lance Armstrong Lawsuit Thrown Out Of Court
Armstrong had his lawsuit versus the USADA thrown out of court. “This court is not inclined to indulge Armstrong’s desire for publicity, self-aggrandizement, or vilification of defendants, by sifting through 80 mostly unnecessary pages in search of the few kernels of factual material relevant to his claims,” Sparks wrote. He urged the cyclist to re-file [...]
Video: Triathlon Swimming
By Triswimcoachonline
Stomach Issues and Racing
Article found on EnduranceDoc.com: GASTROINTESTINAL DISTRESS Gastrointestinal (GI) problems are probably the second most encountered complaint after dehydration. However, gastrointestinal distress can potentially be terribly debilitating, and, despite months of training, can completely destroy your race day performance. Common GI issues include cramping, nausea, bloating, vomiting, and diarrhea. Gastroparesis is a medical term which means [...]
Spin To Win!
As seen on FitDay.com and written by A spinning workout is an excellent way to burn some calories and relieve stress. The workout employs a stationary bike, which has various tension levels. The bike will also track your progress, so that you are motivated to continue and accomplish your fitness goals. There are numerous benefits [...]
Core Exercises for Runners
Found on LiveStrong.com and written by Jeremy Hoefs Runners are creatures of habit in that they focus primarily on their specific running workouts. As a result, their other training, such as strength training or core training, may be neglected. However, runners who incorporate core strength training into their running workouts improve overall performance through efficient [...]
Tapering For The Big Race
The Art of Tapering By Neal Henderson, MS CSCS and found on XterraPlanet.com After a long season of training and racing, a few of us are lucky enough to qualify for big events like the Nissan Xterra USA Championship in Lake Tahoe and the World Championship on Maui. Successfully competing at one of the big [...]
Lance Armstrong Response to Allegations
Lance Armstrong Responds to USADA Allegation AUSTIN, TX — June 13, 2012 — I have been notified that USADA, an organization largely funded by taxpayer dollars but governed only by self-written rules, intends to again dredge up discredited allegations dating back more than 16 years to prevent me from competing as a triathlete and [...]
Be Prepared For The Heat
By Alan Ley and found on TriFuel.com USA Triathlon Coaching Education COLORADO SPRINGS, Colo. – Nothing will slow you down or stop you like heat and humidity. As the temperatures rise in June and July, so does the number of heat-related problems experienced by triathletes. Most experts agree that your body will acclimatize to heat [...]
Swim, Bike, Run, and Yoga
Swim, Bike, Run & Yoga Found on Spinnervals and written By Karen Dubs You’ve been hearing about all the great benefits of yoga and want to add it to your triathlon training, but where do you start, and how do you fit it in to your already packed training schedule? Yoga can increase your flexibility, [...]
Benefits of Triathlon for Kids
Introducing Kids to Triathlons By Elaine Ryan on Momtastic.com Are you looking for a new sport for your kids? Why not consider the world of triathlon? With three sports rolled into one (swim, bike, run), it’s three times the fun!!! Get into the Swim of It Swimming is the first component of triathlon, and tends to [...]
Pros and Cons on Barefoot Running
Barefoot Running – The Pros and Cons of Going Shoeless A Growing Number of Runners Are Embracing the Barefoot Running Trend Written by Elizabeth Quinn, About.com Guide There is a growing subculture of runners going shoeless and embracing the barefoot running lifestyle. Advocates claim that running barefoot improves foot biomechanics and reduces injury risk. And [...]
Eating Right Before Your Race
Eating strategies for endurance racing Article found on RealJock.com and written BY H.K. JONES Endurance athletics are tough. Those who compete in long-distance events such as marathons, triathlons, and double-century bike rides must be disciplined, determined, and diligent just to finish a race, let alone win one. Reaching the finish line requires hard work and [...]
Recover From Post Race Blues
Beat the Post Marathon Blues. Seen on Competitor.com and written by Jeff Gaudette. Whether you had a good race, bad day or mediocre performance, be smart about bouncing back after racing 26.2. Contrary to popular belief, the marathon is not over once you cross the finish line. All the hard work and the mental nervousness [...]
How To Taper For Your Race
How should I train in the final week before my race? Written by ALEX HUTCHINSON for SweatScience.com Racing is one kind of test that you really can’t cram for. Decades of trial and error – along with common sense – suggest that resting up by “tapering” – or reducing – your training will pay off [...]
Hot Yoga And Training
This article on the Benefits of Bikram Yoga for Triathletes was Posted on Jan 12, 2012 by Kim Landrum for DREAMBELIEVERTRI.COM As an athlete and triathlon coach I am always on the lookout for training methods that can compliment the multisport lifestyle while also offering recovery benefits and enhancing injury prevention. Triathlon presents unique challenges [...]
Overtraining Syndrome and Triathletes
By Charlie Abrahams | March 9, 2011 | TRIDIGEST.COM As the sport of triathlon continues to grow in popularity in part because of the annual television broadcast of the Hawaiian Ironman shown every October, so too do the examples of triathletes being challenged by what’s known as Overtraining Syndrome. The cause of Overtraining Syndrome generally is the result [...]
L.A. Triathlon Championship and Tri Express Series Give-A-Way!
We are giving away an entry to the L.A. Triathlon Championship and Tri Express Series! Race Date June 10th!! Enter our drawing today and there’s a chance we’ll be paying for you to compete in one of the longest running and best triathlon series in all of Southern California. HOW TO ENTER: You receive one [...]
Triathlon Training With High Blood Pressure
Article found on BeginnerTriathlete.com and written By Benjamin Moorehead, MD WVU Department of Orthopaedics Hypertension, or elevated blood pressure, is the most common cardiovascular disease in the United States affecting over 50 million people. There are many things to consider in the recommendation of training for individuals with high blood pressure. However, probably the most [...]
Race Day Nutrition Tips
By Coach Tony: Nutrition is a key component of any good endurance event performance. While our bodies can burn upwards of 750+ calories per hour, we can only digest 200-250 per hour. We cannot replace calories spent at the same rate they are burned. The digestive system cannot keep up. How do we sustain energy [...]
Zone Training
By Coach Tony: Training tools have matured to a point that makes training methods more science than sport. Universal terminologies like zone-training, power meter training (Watts), heart rate (HR), or “perceived rate of exertion” (RPE or PE) are used by many training programs. While all of these approaches have great advantages, they can become confusing, [...]
Increase Your Threshold
Determine your threshold with Coach Troy at CoachTroy.com Training tips on how to increase your threshold for race day.
Triathlon: Overcoming Swim Fears
Triathlon Training: Tips for Overcoming The Intimidation Factor of the Swim Posted on April 17, 2012 by CTS By Chris Carmichael The open expanse of water that greets triathletes at the beginning of a competition is intimidating. That is an almost universally true statement from novice triathletes, at least those who didn’t come into triathlon [...]
Monitor Your Gauges
Training for the Ironman is a year round endeavor. In this short video clip, Coach Troy Jacobson (The Official Coach of IRONMAN) talks to his athletes about what their focus should be about 10 weeks from race day and hammers on the importance of ‘monitoring the gauges’. Troy Jacobson is the Official Coach of IRONMAN, [...]
You Are An Ironman!
By Coach Tony: There are many questions about Ironman and its preparation but the most popular question seems to be “what’s it like.” What is it like to be out there 10, 12, 14+ hours and how do you survive? What do you go through and what can I expect? Why do you do it? [...]
Smart Transitions
By Coach Tony: It’s been said, a good swim will not guarantee you a win, but a poor swim will help you loose it. In much the same way, a good transition will contribute to a positive race experience. The objective of the transition is to help you comfortably, quickly, and safely “transition” from one discipline [...]
Secret Identity
By Tony Troccoli, Coach-Tony.com: It’s early on Monday morning. I’m in a standing sync up meeting with a peer outlining the work week’s objectives as we do every Monday morning. The meeting typically ends with a discussion about our weekend activities. I get to hear all about his son’s basketball games and how well he [...]
Passion or Obsession?
From Coach-Tony.Com: I was recently asked the following question: “What do you think the difference is between passion and obsession? Are we passionate about our sport or obsessed? Wow! Good question! To us, it’s a fine line and yet to those looking into our world, there seems to be a definite separation between the two. [...]
Wetsuit 101
By Coach Tony: There are many types of wetsuits, each with its own purpose. Diving, surfing, body gliding, and our favorite, triathlon wetsuits are all constructed differently. Why and how do we choose a triathlon wetsuit? Triathlon wetsuits are designed for swimming and provide warmth. They are made to be flexible enough for you to [...]
Core Training
Coach Marc Evans on the importance of core training: The Online Learning Center from evanscoaching.com is updated weekly: Swimming, Bicycling, Running, Fitness, Q+A, and Workouts.
Rest = Detraining?
From BeginnerTriathlete.com: Is there a general formula for ‘detraining’ that we could subscribe to? I ask because I travel frequently for work. While I always attempt to fit in workouts of one sort or another, it’s not always possible. So, I try to plan my rest days and or easy weeks around this fact. But, [...]
Freestyle Swim Stroke
http://www.swimsmooth.com Swimming experts Swim Smooth examine what is an efficient freestyle stroke and the implications for your own swimming. Features new footage of Olympian Jono Van Hazel and top age group triathlete Sally Scaffidi.
Calories And Workouts
Found this interesting question posted on Triathlon.com: Triathlon coach Matt Dixon answers a question about utilizing fat as a source of energy by reducing calorie intake during long workouts. Q: I have heard that to teach the body to utilize fat as a source of energy you should deprive yourself of calories during lower-intensity, longer [...]
Cycle Like A World Champion
Check out this awesome video. Take a ride with Emma Moffatt – 2012 Mooloolaba World Cup and her On Board Cam!
Beginner Swimming Program
By Gary Hall Sr.For the Beginner Triathlete, creating a swimming training program is important. Although swimming techniques may be the least important of the tri sports, it is certainly the most intimidating to most triathletes. Therefore, for the sake of your entire race, it is important to be able to go into the swim with [...]
Benchmark Testing
With Coach Troy. As your fitness changes either for good or for bad, so do your training zones and other training metrics. It’s important for the competitive athlete focused on improving their performance to periodically check themselves and their fitness to make sure they’re hitting the right targets. In this short video, coach Troy briefly [...]
Oceanside 70.3 Preview
Triathlon Legend Roch Frey spends a few minutes talking with us about the Rhoto Ironman California 70.3 Triathlon in Oceanside, CA. For those of you who have done this spectacular event, you know its degree of difficulty, for those who have not, you had better check out the latest release from the CompuTrainer Real Course [...]
Video: Core Exercises
Core Exercises for Triathletes & Cyclists. Suzan Falvy, personal trainer, adventure racer and endurance mountain biker demonstrates several prone exercises to help develop posterior chain muscles including hamstrings, glutes, back extensors and shoulder muscles.
Difference Between Road Bike and Triathlon Bike
Learn the difference between a road bike and a triathlon bike, and the positioning angles that each bike set-up entails. Features the Cobb Cycling V-Flow saddle. By JohnCobbBikeGuy
Video: Benefits And Drawbacks Of The Weekly Long Run
View this short video as Coach Troy discusses the benefits, and potential drawbacks, of the weekly long run for experienced athletes.
Video: Triathlon Swim Training
In this short video, Coach Troy talks about swim training for the long course triathlete including how to incorporate straight swims and tempo swims into the program. Watch this video and use the coach’s training plans to maximize your time and effort.
Swimming: The Horizontal Axis
By Marc Evans/Xtri.com: Good swimmers are elongated along a horizontal axis (a line around which an object rotates). They give the appearance of gliding (a poor term in my opinion) but are not in a state of inertia. Rather they are continuously generating propulsion with the underwater hand and arm in what I refer to [...]
Video: Running Technique
Running technique by the Online Learning Center from evanscoaching.com is updated weekly: Swimming, Bicycling, Running, Fitness, Q+A, and Workouts. head coach USA Triathlon.
Tips For The Ironman Bike
By Endurance Nation via Xtri.com: You’ve trained for six, nine or more months for this day. The chaos of the swim is gone, you’ve gotten your cycling legs back and now it’s time to get to work, to get down to racing the Ironman bike. STOP!! In our experience, if you’re going to booger months and months [...]
Core Training – Cycling
By: Ben Greenfield is an Ironman athlete and coach. A few years ago, a study was published that outlined the importance of core training for cyclists. The purpose was to determine whether cycling mechanics are affected by core stability. The study concluded that core fatigue resulted in altered cycling mechanics—and end result that might increase the [...]
Cycling: Pedaling Drills
Cycling drills from Coach Evans. Former head coach of USA Triathlon. See where your peak power is generated.
A Place for Hydration
How to carry your drinks on your bike is a popular debate no matter if you are a pro or if, like me, you measure success by whether you finished your iron distance race before your kids’ bedtime.If one perfect product existed that was aerodynamic, inexpensive, easy to refill and didn’t slop sticky sports drink [...]
Video: Breathing in Freestyle Swimming
A discussion about breathing in freestyle swimming. From coach Marc Evans former USA Triathlon head coach. www.evanscoaching.com
Distance Running Made Easy
By by Todd Kenyon at www.xtri.com: What if I were to tell you that there is something out there that could make it easier to run farther and faster with less recovery and less mental drudgery? Even better, what if this “something” is free, doesn’t come in a bottle (or syringe!) and requires no learning curve or practice? [...]
Swimming: High Elbow Position
By Coach Mark Evans at www.evanscoaching.com. A coaching demonstration of how to achieve a high elbow and better feel for the water.
Brick Workouts: Good or Waste of Time?
Written by Coach Al Lyman, CSCS, FMS, HKC Recently, there has been debate in triathlon circles about the benefit of brick runs. A new school of thought has swept in claiming that running off the bike in training serves no purpose and is of little use. After years of thought on this topic as a coach, [...]
Eliminate Negative Self Talk
Turn Negative Thoughts to Positive Results By Dr. Michelle Cleere I am working with a triathlete who is dealing with several challenging issues, but the most difficult issue for this athlete, as is true for many athletes, has been her negative self talk. Negative self talk is all the negative things you say to yourself, [...]
The Chrissie Wellington Story
Chrissie Wellington is a four-time World Ironman champion. She won her fourth title in 2011 after sustaining serious injuries two weeks before the race. Her autobiography, “A Life Without Limits,” is set to be released Thursday in the UK. It will come out in the United States on May 15. Article published by(CNN) – Training for a [...]
Video: Hill Climbing Strategy/ Technique
When the road tilts up, how well do you ride? Do you employ a proper hill climbing strategy that helps you, or one that’s inefficient and slows you down? While your power to weight ratio is all-important (losing weight while maintaining or improving output), different hills require varying techniques in order to maximize your performance [...]
VO2 Max and Anaerobic Threshold Testing
This video shows me going through and describing my VO2 Max and Anaerobic Threshold testing done at Diaz Human Performance Elite Training Center in Camarillo. Richard Diaz owns and operates this facility. We tested my bike and running VO2 Max and Anaerobic Threshold since they can be very difference. After the test Diaz sat down [...]
Video: Double Run Workouts
In this short video tip, Coach Troy talks about the advanced training technique of double run workouts on select days of the week and how they can help boost your running fitness. Coach Troy is the head Endurance Sports Coach at Life Time Fitness and the Official Coach of IRONMAN. Learn more at www.coachtroy.com and [...]
Lance Armstrong: Exclusive Post Race Interview
Published Sunday, February 12, 2012 By Kevin Mackinnon “I was very surprised, to say the least,” Lance Armstrong said after his incredible runner-up finish at today’s Ironman 70.3 Panama. “It was a completely new experience for me. I didn’t know what to expect. I didn’t know strategically how these races go down, so I tried [...]
Video: Benefits Of The Brick Workout
In this short video tip, Coach Troy Jacobson discusses the benefits of the ‘brick’ or ‘transition’ workout for multisport athletes and offers a few examples of super effective bricks to incorporate into your weekly training routine. Coach Troy is the Head Endurance Sports Coach for Life Time Fitness and the Official Coach of IRONMAN. Learn [...]
Recovery Timing for Perfect Intervals
By Jim Rutberg is a Pro Coach for Carmichael Training Systems. Everyone loves interval training (right?), but it’s not just the work you’re doing that counts. The recovery between intervals is important, too. CTS Coach Jim Rutberg explains how it works. So, you’re all ready to go out for your workout. You have a few gels [...]
Back in the Saddle
Breaks are healthy.But sometimes breaks become ruts, and we become stuck in them.Even the most dedicated triathlete takes the occasional hiatus from working out. (Hey, Chrissy Wellington is taking a year off from Ironman!)Many are fortunate enough to have winter sports that hold their interest, such as cross-country skiing. The rest of us just haven’t [...]
Triathlon for the older athlete
by Davy Kestens: The populations of many nations get grayer, outlets for keeping physically fit have proliferated: softball, tennis, running, even weight lifting are gaining popularity. Now add triathlon to the host of competitive activities for those 60, 70, and even 80 years old. It’s Easier Than You Think A lot of people think of [...]
Cresting A Hill Properly
Cresting a hill properly to maintain speed is an essential skill all competitive cyclists must develop. Watch this short video as Coach Troy discusses and demonstrates proper hill cresting technique.
Get the most out of your pool time
Here’s a few quick tips to help get the most from your pool time this winter. Bring a workout: Having a workout printed out on a piece of paper (in a baggie to keep it dry) helps insure you’ll get the planned workout done. Simply going to the pool with the intention of swimming doesn’t [...]
50-Plus Injury Prevention
By Jennifer Ward Barber Keeping aches and pains at bay is of chief importance to our age group The universal joke in the cycling world is that there are two types of cyclists: those who have crashed and those who are going to crash. I have my own variation on that for the triathlon world. [...]
Armstrong To Concentrate On Triathlons
Chris ZelkovichSports Reporter Lance Armstrong will continue to pursue excellence in triathlon, though he’s not quite ready to call it his new career. “I don’t know if I would say I’m preparing for another career, but I’m definitely preparing for a triathlon,” Armstrong told an adoring throng Wednesday during an appearance at the Lake Shore Blvd. [...]
Burning Away That Winter Weight
Early in the year, every year, all manner of people are looking to lose some weight. Maybe you had a little too much fun at holiday parties, or maybe there was enough snow and cold weather to keep you off your bike. Whatever the cause, a few pounds are nothing to lose sleep over. As [...]
Making Winter Work
by Alice Hohl Winter training means different things to different people. For some, it is a time to completely shift gears, spend time in different sports, and wait until spring to return to triathlon, renewed and refreshed. For others, winter’s race-free weeks provide the luxury of honing in on the weak sport and beating that [...]
Strides on a treadmill
First off, we use the term “stride” to mean a short build to faster than race pace for approximately 15-20 seconds with a walking rest of about 1 minute. It’s not a max effort sprint (but not too far off either). Strides are primarily done after a run, to trigger some fast twitch muscles and [...]
What gears should I use?
Despite using an 11/23 rear cassette with 39/53 front chain rings for many years, our favorite gearing for racing and training has shifted to an 11/26 rear cassette and 39/53 front chain rings. This set up allows you to keep a higher cadence on hills and prevent that excessive leg burn that can be so detrimental [...]
Is racing yourself into shape an effective strategy?
The quick and dirty answer for triathletes is – NO. Racing yourself into shape sounds easy enough, but as triathletes it’s a very hard thing to accomplish. Cyclists can race themselves into shape very effectively, simply by racing multi-day races, racing both days of the weekend – week after week, or by doing weekday evening [...]
How long should your off-season be?
By Heather and Trevor Wurtele: I’m willing to bet that one of the biggest differences between an athlete that sees improvement every year, and one that struggles to hit new goals the following season, is the length of time they take for the off-season. And by off-season, we mean not doing any triathlon training at all. [...]
