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Benchmark Testing

Posted by: on March, 21 2012

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 […]

Training For A Half v.s Full Marathon

Posted by: on March, 21 2012

Here’s a question from Nike Running: What are the differences between sound marathon training and half-marathon training? One obvious answer is race pace work and the simple fact that to run to your potential over the half-marathon distance you need to run that pace (or faster) every seven to ten days. But the biggest difference, […]

Fartlek Workouts

Posted by: on March, 9 2012

By Coach Jay, Nike Running:  I’ve had some email exchanges recently and this issue has come up: what exactly is a fartlek workout and why is it so hard to execute? Before we go into detail, let me reassure you that fartlek workouts are a must in any serious training program. You teach your body […]

A Place for Hydration

Posted by: on March, 3 2012

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 […]

Half Marathon Training

Posted by: on March, 3 2012

Hello there Coach, I just signed up for a half marathon end of March (10 weeks to go). This race is a trail run and a steady climb gaining about 900 ft in altitude. Do you have any specific training programs or tips to prepare for this race based on it being on trails and […]

Getting Your Legs Ready

Posted by: on March, 3 2012

Make Sure Your Legs Are Ready by Coach Jay, Nike Sports The first race of the year for most people is shorter than their goal race. For instance, if you’re one of the people who has the Chicago Marathon as your goal race of the year, you might have the 8k (just shy of 5 […]

Video: Hill Climbing Strategy/ Technique

Posted by: on February, 22 2012

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 […]

Taking Days Off

Posted by: on February, 22 2012

Coach Jay, Nike RunningMy question is: What are the benefits of taking a full day off a week compared to just having one easy day a week?  Thanks for the question—definitely one that all runners, from professionals to high school athletes to adult recreational runners, should be thinking about. Before we go into the specifics […]

Lance Armstrong: Exclusive Post Race Interview

Posted by: on February, 13 2012

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 […]

Recovery Timing for Perfect Intervals

Posted by: on February, 9 2012

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

Posted by: on February, 7 2012

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 […]

Returning From Injury

Posted by: on January, 27 2012

Hi Coach, I have been training with Nike+ since August, and two weeks ago I ran my first half marathon. On Tuesday, I went running and got injured. The doctor said that I hadn’t warmed up properly and that had caused a hamstring strain. He prescribed some medication and suggested that I get some rest. […]

Video: Mountain Bike Riders ‘how to’ series

Posted by: on January, 18 2012

Bike Riders United, the mountain biking collective formed this year by stars of the UK riding scene including Steve Peat, Sam Pilgrim and Martyn Ashton, have had a busy year, not least with their popular ‘how to’ skills series. Back in October they asked fans to submit skills they’d like to see the crew cover, […]

Get the most out of your pool time

Posted by: on January, 18 2012

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 […]

Three Lessons From the 2012 U.S. Olympic Marathon Trials

Posted by: on January, 18 2012

First, with the temperature in the 30s at the start of the race, most of the runners started with gloves, hats, or arm warmers on. Hats, gloves, and arm warmers allow athletes who are wearing shorts and singlets to run comfortably throughout the marathon as the temperature rises. When running a fall marathon with an […]

Reinvent Yourself

Posted by: on January, 17 2012

By Christie Aschwanden, Bicycling.com Don’t settle for being the cyclist you already are. Turn your limitations into strengths–and achieve things you never thought possible. Here’s how. Catherine James fell in love with cycling while churning through the bike legs of triathlons. As a result, when the Greenville, South Carolina, resident started getting into road racing […]

50-Plus Injury Prevention

Posted by: on January, 12 2012

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. […]

Quad and Hip Fatigue

Posted by: on January, 12 2012

Hi Coach, Question: The past two marathons have given me the same problem. Quads/hips become so fatigued that I can barely move. The really confusing thing is that this tiredness comes early on—I’ll start to notice the fatigue as early as mile 10. When I’ve run half marathons at a much faster pace, I haven’t […]

Spring Marathon & Tempo vs. Threshold Training

Posted by: on January, 10 2012

Coach Jay, Thanks for sharing your time, knowledge and resources. I have 2 questions: I am about to embark on a build up for a spring marathon.I understand that 80-90% of my mileage should be easy miles focusing on “time on feet,” and aerobic capacity. However, should I be throwing in a faster paced run […]

Burning Away That Winter Weight

Posted by: on January, 10 2012

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

Posted by: on January, 7 2012

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 […]

Training: 10 simple steps to your ideal cycling weight

Posted by: on January, 6 2012

By David Motton, Cycling Plus Reaching your target weight is one of the best ways to get more from training. Henry Furniss, personal trainer and co-founder of Wyndymilla Bespoke Cycling, uses diet and nutrition alongside his limited exercise time to keep in peak physical condition. We spoke to him for his top tips for losing […]

Nutrition: Are you eating enough to fuel your cycling?

Posted by: on January, 6 2012

By Dr Kevin Currell, Triathlon Plus If you’ve just started training for a race or you’ve increased your riding lately, the chances are your body is craving more food than ever. It might come to you in the middle of the night, first thing in the morning, or a couple of hours after your supper, […]

Introduction to cyclo-cross

Posted by: on January, 6 2012

By Gary Boulanger & Guy Kesteven  Cyclo-cross. Many consider it a steeplechase with modified road bikes on a 2km course over hill and dale; others consider it muddy hell. Its roots can be traced to the early 1900s, when French army private Daniel Gousseau would ride his bicycle along horseback-riding friends through the woods. The […]

Aero position isn’t everything

Posted by: on January, 6 2012

By Matt Pacocha, US editor in Boulder, CO You might not have heard of Dr. Iñigo San Millán, but he’s behind interesting research that sheds light on the metabolic effects of aero position and the balance between the two that’s used at the highest level of the sport to maximize time trialling performance. Dr. San […]

Taking a Day Off Before a Race

Posted by: on January, 6 2012

I’ve heard that taking a day off the day before a race is bad for you. I thought about taking off the day before my last race this year for some extra energy. My coach wants me to do a short run. Which do you think is better? Thanks for the question. This is pretty straight […]

Peaking – Don’t Worry About It

Posted by: on January, 6 2012

All runners want to run their best at the most important races on their schedule. In high school cross-country, this could be the league meet for some teams, the state qualifying meet for other teams, or the state meet itself. Regardless, most runners have heard the term “peaking” and want to “hit their peak” at […]

Am I Being Over-Trained?

Posted by: on January, 6 2012

Hi Coach Jay, Over the past three days I have been unsure about my coach’s training. So two days ago our team had a 2.8 mile race. The day after i was very sore and had to run nine miles which was our “recovery” run. Then today we had to run a hill workout. Still […]

A Little Bit of Visualization Goes a Long Way

Posted by: on January, 6 2012

I’m a big fan of runners visualizing their races the week of important races. Why? Because it helps you prepare for the task that lies of ahead of you, and if you do it correctly it can help you stay calm in the chaos of the race (especially cross-country races, where you have to run […]

How to Try to Adjust a Stride to Avoid Injury

Posted by: on January, 6 2012

Jay, I love your instructional videos. I am an XC coach and my girls’ team uses your Myrtl hip routine religiously. My question is that one of my runners over strides and it causes her to heel striker leading to shin issues. What’s the simplest method to adjust her stride so we can avoid the […]

Plan your long run, but don’t be afraid to alter it

Posted by: on January, 6 2012

A mistake many novice runners training for their first marathon make is that they don’t properly prepare and plan their long run. During their long runs, many marathoners will be running for over two hours, so liquids and possibly gel supplements need to be planned in advance. Plus, what you eat before a long run […]

Weightlifting for Running

Posted by: on January, 6 2012

Dear Coach Jay, Should I weight lift to work my upper body and be more toned? If so what workouts? Or are the general strength work outs enough? Hi Cesar, Thanks for the question – I think the first thing you have to answer is “what is my goal with lifting?” If by toned you […]

Strides on a treadmill

Posted by: on January, 6 2012

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?

Posted by: on January, 6 2012

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?

Posted by: on January, 6 2012

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?

Posted by: on January, 6 2012

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. […]