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Stop Running Junk Miles in your Triathlon Training

If you’ve ever said, “I would never train for my triathlon by running miles that don’t have a purpose,” then you might need to do some honest evaluation of your training history. For instance, have you ever logged a workout, running or otherwise, for the sole purpose of adding volume to your triathlon training plan? Or have you ever gone out for a run and simply played whatever kind of run workout you would partake in by ear? In either case, if you’ve committed such an error – and most likely you have – then you’re guilty of running junk miles. If you’re running miles for the sake of running miles then you need to rethink what you’re doing. Every…
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5 Rules About Buying and Wearing Triathlon Running Shoes – Part 2

In the last blog, we looked at the important areas of supporting your local running shop, knowing your gate, and speed laces. Here are the final considerations you’ll need to know for your optimal triathlon shoe purchase:   4. Don’t Buy into Gimmicks The title of this rule may indicate that I’m using gimmick as a dirty word. I’m not. Sometimes gimmicks are great! Just look at the TV remote. That was a gimmick once upon a time. You certainly don’t need one. But life is definitely much better with that little black rectangle your grandparents can’t seem to figure out. Likewise, running shoe gimmicks might be totally legitimate technologies that do help with your running needs. On the other…
TriDot_051217_Blog

5 Rules About Buying and Wearing Triathlon Running Shoes – Part 2

In the last blog, we looked at the important areas of supporting your local running shop, knowing your gate, and speed laces. Here are the final considerations you’ll need to know for your optimal triathlon shoe purchase:   4. Don’t Buy into Gimmicks The title of this rule may indicate that I’m using gimmick as a dirty word. I’m not. Sometimes gimmicks are great! Just look at the TV remote. That was a gimmick once upon a time. You certainly don’t need one. But life is definitely much better with that little black rectangle your grandparents can’t seem to figure out. Likewise, running shoe gimmicks might be totally legitimate technologies that do help with your running needs. On the other…
TriDot_050417_Blog

5 Rules About Buying and Wearing Triathlon Running Shoes – Part 1

Decided you want to make a more informed decision about purchasing and wearing your next pair of triathlon running shoes? Look no further! Here are five rules to consider before lacing up: 1. Support Your Local Running Shop Yes, you can buy shoes cheaper online. Unfortunately, this fact is killing (in my opinion) a very necessary industry. Your local running/triathlon store provides important services that the browser window simply cannot deliver. You can try on the shoes. Local stores, with people who care about running, may have the ability to analyze your gait. You have access to sample the more running-focused shoe models big box companies might not be stocking. Local stores can be a central hub for the running…
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3 Key Insights About the Triathlon Run

“To run is to be free,” said the hippie who had never done a triathlon. The third leg of any triathlon is often dreaded for succinct albeit legitimate reasons. This is the moment upon whence we fully grasp the notion that gravity is not a habit easily broken. For potentially hours you had been relying on either water or a bicycle to mitigate the weight of your own body, but now no longer. This moment allows for no breaststroke, no coasting, and no excuses. It’s you versus the road. This is why the triathlon run is not to be trifled with. It is not uncommon for one to experience a dramatic sense of mental fatigue and forsakenness upon entering T2.…
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The Importance of Running Cadence in Triathlon Training

Beep, beep, beep, beep. Right, left, right, left. Beep, beep, beep, beep. I match my footfalls to the metronome app set to 180 bpm (beats per minute). Right, left, right, left, right, left.  Rats! I’m off again. Right, right, left, right, left, right—once again matching the beat and the constant beep of the metronome.  Right, left, right, left. Then I forget the beat altogether as I slow to a stop so that the neighborhood dog who thinks the metronome noise is an invitation to play chase understands that I am not here to play. I’ll admit, I don’t enjoy running with the metronome. I don’t think that my neighbors appreciate it much either. But I recently dedicated time and energy…
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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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When Am I Ready for an IRONMAN?

Triathletes commonly ask how long is required to fully prepare for an IRONMAN race. My answer is simple: Everyone’s unique, so there’s no one answer. But everybody’s plan should ideally include both a developmental phase and race preparation phase. The developmental phase time will vary widely based on several factors including an athlete’s age, body composition, overall fitness, and time within the sport. It focuses on building speed, power, and efficiency to ensure the athlete has adequate fitness and skill in each discipline to take on the rigors of training for and racing in an IRONMAN. In addition to fitness, the athlete will need to achieve certain physiological adaptations in the developmental phase. These can include changes such as body composition, muscular and…
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Stop Collecting Junk Miles.

“A junk mile is only junk if it doesn’t have a purpose in your training.” – Mario Fraioli of Competitor Magazine. Once upon a time, I thought to myself, “I got this whole running thing figured out. The more I do it, the faster I go.”  This bold claim strikes a contradictory chord with the often used and incredibly astute quote: “The more I learn, the more I realize how much I don’t know” – Albert Einstein. It was in the hot summer days of Missouri (Read: Misery) between my Junior and Senior years of college running that I reconsidered my initial assertion.  It was during this time that I pursued 100+ miles a week of running with seemingly no purpose or reasoning…
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Power Versus Stamina in Triathlon Training

Being an endurance athlete for over half of my life, I can safely say I’ve trained the majority of those years the wrong way. I thought, ”I’m an endurance runner so I need solid endurance.”  What I had no knowledge of was the need for stamina … and even more importantly … the need for power. Don’t confuse stamina with endurance.   Endurance is the ability to go as long as possible at whatever pace necessary to achieve said longevity. Stamina, on the other hand, is the percentage of threshold power you can maintain during your expected race time.   For example, if your goal for a half ironman is to complete the bike leg in two and half hours, stamina would be the…

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