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What Type of Bike Do I Really Need for Triathlon?

As a seasoned triathlete and a coach, I’ve heard this question a lot. Often beginners want to know what kind of bike they should buy for triathlon. And my response is initially always the same (and not without my patented sense of snark): “A bike that fits.” But, of course, that’s another topic for another day. Others who have a few races under their belt want to know if what they’re riding is right for them. This is tricky because upgrading depends so much on your budget and your priorities. Therefore, the question can really only be answered on a case-by-case basis. However, one thing is universally true. A triathlon bike will always be faster than a road bike. Case…
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Why You Need a Methodical Triathlon Training Program

Ever heard the statistics of how many Ironman triathletes are also engineers? Well, you can put another tally on the board, because I’m among their number. But why are so many triathletes naturally found in fields of work where “Type A” personalities thrive? The reason is because triathlon training requires a methodical, almost scientific, approach in order to be successful. It demands organization, consistency, and the evaluation of repeatable processes. Is your training methodical? If not, here are a few things you might be missing out on. Triathlon Training is a Science Experiment A science experiment, in essence, is made up of three parts: Hypothesis Testing Results. We want to discover something unknown so first we must theorize what the…
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How is the Diaphragm and Breathing Relevant to Triathlon?

I think I can say with confidence that in 2014 I was the only pro triathlete on the IRONMAN circuit with slats of cardboard taped under his aero pads. “Cardboard?” you wonder? “Under where?” you ask. Yeah, I thought it was silly too. Why did I cut up pieces of cardboard and perform an arts and craft project on my triathlon bike? Because I was desperate to breathe. The wheezing was something I can only describe as borderline bronchitis. My position on my old triathlon bike was such that every ride would end in a persistent nagging cough. My breathing was hindered and surely my performance was as well. I was convinced that my diaphragm was resting in an unnatural…
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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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TriDot Dashboard 101 – 3 Critical Triathlon Training Data Points

The all-new TriDot dashboard is rife with features and serious triathlon technology. It’s easy to use and understand for those who only need the basic training information, but also deep enough for the data-junkie to put on his or her triathlon scuba gear and go exploring. With a wide array of data points to watch, some are more critical than others. Today we’re only going to focus on the ones you should be most intimate with. Here are the top three critical triathlon training data points on the TriDot dashboard: 1. TriDot Scores The TriDot Score balances biometric factors with big triathlon training data using our patents-pending algorithms to create the most optimized and personalized training plans in the sport.…
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3 Key Points to Remember About Stamina Training in Triathlon

For me, the start of every triathlon season is like clockwork. I’ve come to realize that a scheduled event rolls around once every spring. One in which I acquire the opportunity to repeat the mistakes of my past. It’s a time to be foolish in my confidence. A time to act out of pride. Perhaps it’s the suppressed tenacity or the ambition that gets to me. Or perhaps it’s simply the arrival of pleasant weather. Either way, a wake-up call is imminent. Every year I embark on a long stamina ride that will surely surpass all other long rides that came before. And every year I’m humbled by a suitable bonk sneakily reaching from the pit I am about to…
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What’s the Minimum Training Needed for a Full IRONMAN Triathlon

I’ve finished nine IRONMANs thus far in my triathlon career. All of my finishing times have hovered between the 8.5 and 9.5-hour marks. Now before assumptions are made, trust me when I say I’m not trying to gloat. After all the suffering and the tumultuous emotions experienced in these races, I simply cannot fathom how most athletes are out there hell-bent on finishing no matter what the cost – for 12, 13, even 17 hours! I’ve said it before and I’ll say it again: these IRONMAN athletes are tougher than I’ll ever be. I know with certainty that the men and women pushing forward for that length of time are experiencing more pain longer than what I had to endure.…
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Two Important Metrics for New Triathletes

Talk to an experienced triathlete and the conversation may soon lead into a discussion of stroke count, drag coefficients, intensity factor, and normalized power. While measuring and analyzing such factors can certainly be beneficial, it’s easy for new triathletes to become overwhelmed. As a new triathlete, you are still learning how to balance the training hours and gear involved with swimming, biking, and running. You don’t need to get “bogged down” with the finer details of training. Instead, here are the top two metrics to track for new triathletes: (Hint: If you’re new to triathlon, TriDot is specially designed to help you.) 1. Time Time is easily tracked by all athletes — even those who shy away from other forms…
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Triathlon Training and Foam Rolling: Good Idea?

Ah, the foam roller—that dense foam cylinder that you see in the athletic store or the gym.  You may have seen someone use it or maybe you have ventured to try it for yourself.  But if you are like most triathletes, you still shy away from the foam cylinder as you deem it unnecessary or uncomfortable. In that sense, foam rolling can be likened to stretching—something you should do but aren’t really sure if it’s worth the time or effort. Let me assure you, it’s worth the time! The success of your next triathlon training session can be greatly enhanced by your diligence in using the foam roller. Foam rolling can be an integral and important part of the recovery…
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Triathlon Training Journals: Be a Student of You

Are you making progress in your triathlon training? It seems like a simple yes/no question, but I am always surprised by the number of athletes who aren’t sure if they are making progress. Furthermore, if an athlete responds that they are making progress, they often struggle with my follow-up question—how do you know? I encourage all athletes, regardless of sport or experience, to keep a written record of their training and athletic achievements. Keeping a written record allows for one of the most valuable processes in athletics: self-reflection. Keeping a written record, whether it be a paper journal, calendar, or online training record, allows the athlete to become a student of their training. Athletes should look back at their previous…

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