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How Many Hours of Triathlon Training Do You Need?

There’s a saying by successful businessman and syndicated columnist, Harvey Mackay, “Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it, you can never get it back.” Truer words have never been spoken for the triathlete. Every hour is a precious commodity, which always seems to be in short supply. Yet every bit of time’s small stock is absolutely necessary to achieve any sort of triathlon-related goal. As any seasoned triathlete is aware of by now, successful triathlon training requires a significant quantity of hours of work per week in order to mean something. The real question is, how much is enough?…
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Foam Rolling – Five Important Minutes for Triathletes

Self-myofascial release, or self-massage, is the technical term to describe foam rolling. Triathletes benefit from foam rolling because it targets a specific point on your body that is suffering from muscle tightness or knots. There are major benefits to using a foam roller and the good news is it isn’t time consuming and you can do it while watching TV! Why Use a Foam Roller? Nearly all triathletes have good reasons to partake in foam rolling. For one, stretching by itself isn’t always sufficient enough to release muscle tightness. Sometimes you need a little extra oomph. And if you have a knot in your muscles, just imagine tying a knot in an elastic band. You can stretch the band and…
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Madden on Excellence: Mental Excellence – The Forgotten Fitness from Within

What goes into a display of mastery? Why do some world-class athletes make a physical activity look so effortless? How much mental fitness is needed to achieve your personal goals, reach your personal best, or get on the podium? I am a firm believer in the power of the mind and how it will contribute or take away from achieving excellence. Athletes at all levels spend most of their time developing their physical fitness with dedicated sessions designed to improve their speed, strength, and stamina for their race season or “A” race. While this is essential, it is equally important to invest and make a deposit into your mental fitness account. This might seem counter intuitive; however, I firmly believe…
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How to Handle the Heat when Triathlon Training

For most triathletes, training in the heat is brutal. Not only is the heat and humidity physically draining; it’s mentally demoralizing. In fact, as a triathlete in training, you may even be struggling with the mere reality of garnering enough courage to train outside during these few intense months. However, with the proper planning and the correct mindset, you can master triathlon training in the heat. Here’s how: Hydrate Early Hydrating during your triathlon workout is pointless if you’re starting without the proper amount of liquid to utilize. And hydration to battle severe heat doesn’t start 15 minutes before your workout either. You need to be hydrated many hours or the night before. You’ll need the time for your body…
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Triathlon Cycling: Pedaling Technique – Part II

In Part I of our post on triathlon cycling: pedaling technique, I discussed the differences between toe down and heel down and, with all other things being equal, the lack of advantage one has over the other. Today we’ll look at the implementation of toe down or heel down when cycling on flats vs. climbs as well as the pedaling technique known as ‘ankling.’ First, it’s important to note that you will pedal differently depending on your cadence. It’s widely known that the faster your cadence is, the less likely you’ll be able to control any sort of pedaling technique. This makes sense. High cadence usually equates to high effort. And as Steve Hogg illustrates from "Pedaling Technique – Which…
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Triathlon Cycling: Pedaling Technique – Part I

Toe Down vs. Heel Down Pedal efficiency is a cycling nerd subject. We all know how to ride a bike but the triathlete who’s really dedicated really wants to know how to ride a bike. Really. Pedaling technique is an argument over how to be more efficient. Should you ride toe down? Heel down? Or somewhere in between? Through my research and experience, great cyclists and triathletes have accompanied all forms of pedaling techniques. The legends have run the full gambit of toe down, heel down, and average. So it only stands to reason that this kind of pedal technique is not necessarily indicative of your cycling prowess. Thus, I suppose we could technically just stop here and say it…
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New York City Triathlon Race Report

Racing the NYC Triathlon was quite an experience, as is anything in New York. Everything there is big and that included my race nerves. Although I was comfortable with my training (thank you Coach Kathy and TriDot), I was not comfortable with the logistics of moving around New York. This race required me not only to get to New York from Gainesville (Florida), but to drive into the city itself (a first in my 32 years of driving). I also had to ride my bike from Midtown to Transition on the West Side and back again. Luckily, this was an incredibly well organized event AND I had my NY guide and generous friend, Jonah, to lead me to transition and…
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How to Motivate for Triathlon Training

When you’re not “in it,” finding the motivation to train is a difficult hurdle to climb. The desire to train doesn’t usually spark out of thin air. It’s developed by positioning yourself within the right mental and physical circumstances. So if you’re having trouble staying motivated in your triathlon training then here’s some advice on how to buck that trend. Create Goals Training just to train is a difficult task to take on. When there’s no urgency or event on the horizon it’s easy to ask yourself why you’re even doing anything triathlon related in the first place. Therefore, a triathlete always needs a goal to be shooting for. The misconception, however, is that this goal always needs to be…

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