TriDot_2016_0511_Blog

3 Steps Toward More Effective Triathlon Training Recovery

“Anyone can work hard. Do you have the discipline to recover?” – Lauren Fleshman, U.S. champion in the 5000 meters, 2006 and 2010. After finishing a beast of a workout where you hit all of the intervals and managed to keep your pace despite fatigue, your mental confidence should be high and you should be another step closer to reaching your goal. And you will be – if you recover correctly. Sadly, many athletes do not understand that without proper recovery their grueling sessions are doing more damage than good. After a tough training session, your body is in a fatigued state. You have broken down tissues and muscles, and your energy stores are depleted. The following three steps will…
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Top 10 Checklist for a Smooth Triathlon Race Day

It’s Race Day! (Finally). You’ve trained for months in preparation for this event so you want everything to go smoothly. Use this checklist for race morning to ensure your race execution is flawless: 1. Check the Weather With today’s technology, you’ve probably checked the race day weather a couple of dozen times prior to race morning.  But double check it race morning. Weather changes (i.e. even fog) may require an adjustment in gear and nutrition. Don’t get caught unprepared. 2. Check Your Gear Most athletes use a gear checklist to make sure no items are forgotten.  Whether you’re racing at home or away, use your checklist to make sure ALL your gear gets transported to the race site. Last minute…
TriDot_2016_0408_Blog

Triathlon Training Intensity: Know When to Back Off or Take Off

Triathletes typically have Type A personalities. We’re goal setters, “go-getters,” and overachievers. Instead of training for one sport, we train for three.  Our grocery carts replicate the fresh produce and meat department, our cars look like a sporting goods sale, and there’s never a time when we’re caught up on laundry or washing water bottles. We spend a wealth of time researching how to eliminate a few more ounces on the bike and pouring over cadence, power, and heart rate data. And we have the ability to push through uncomfortable training in order to make athletic progress. But the personality characteristics that are associated with these activities can also get us in trouble. We have to know when to back…
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TriDot Normalizes Weather Changes for Better Triathlon Training

In 2015, I moved from Nebraska to Texas. Like most moves, it brought a tremendous amount of change. At the same time, I was in the midst of training for my first IRONMAN and coming up on some key workouts in race preparation. I was not only moving my belongings, I was also taking months of solid improvements into the intense Texas summers. The heat and humidity were nearly intolerable. But what I found worse than these environmental factors was the mental stress I experienced when I was unable to hit my previous training paces. This change was as intolerable as the temperature. I knew and understood my pace would change in hotter weather, but I didn’t know how much it should. Was I…
TriDot_2016_0316_Blog

Is a Post-Workout Stretch Necessary in Triathlon Training?

You’re crunched for time as it is.  You wake up well before the sunrise to get your morning workout in and then maybe try to squeeze in another session over your lunch break. With so many responsibilities to balance, just getting in those quality workout sessions is a large task.  So do you really need to take more precious time to stretch post-workout? In short, yes.  Your post-workout doesn’t need to take 20 minutes, and toe touches may not be necessary, but ensuring a proper cool down that incorporates lowering your heart rate and increasing circulation is important. Stretching is a key component to that cool down routine.  While there are conflicting reports about the specific benefits of stretching, most…

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