TriDot_012717_Blog

Does Strength Training Affect Triathlon Running Mechanics?

I’ve been running for over half my life. That means two things. One: I’ve been logging miles for over 16 years. Two: I’m getting old. In my early, naïve days, I did a lot of strength training. It wasn’t the right kind of strength training for running, but it was strength training nonetheless. The question is, did the improved strength affect my running mechanics? The answer is “yes” and “no.” Hold the phone. “Yes” and “no”? How could it be both? Here’s why: My running mechanics at the time were… not great. I wasn’t altogether inefficient, but I wasn’t exactly a Kenyan either. The thing about good running form is that it doesn’t just happen by being stronger. Good running…
TriDot_012017_Blog

How to Avoid Bonking in Your Triathlon Training

If you’re new to triathlon you may have heard the term recently, saw it satirically written on a fellow triathlete’s t-shirt, or even ate a “Bonk Breaker” chew, but do you know what the word actually means? The noun/verb “bonk” is simple. It is a reference to the physiological state your body reaches when all glycogen stores have been depleted and not enough new glycogen has been restored. In other words, you’re out of gas. You’ve hit the wall. Train for triathlon long enough and this will happen to you. We all do it at some point or another. Bonking is almost like an undesired rite of passage that every triathlete in training must go through. But, of course, we…
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Triathlon Nutrition – Metabolic Efficiency

In the triathlon world, there are a wealth of opinions and theories as to which nutritional method is best. For years we were taught that a high carb diet was an athlete’s best friend. Now science is putting that idea to the test. Metabolic efficiency, a term coined by sports nutritionist Bob Seebohar, is one such method of controlling our nutrition in and outside of training in order to perform better. Metabolic efficiency simply refers to how well our body uses our stored nutrients for energy.  In our body, we have two main stores for energy: fat and carbohydrates. Fat predominates our energy stores considerably more than carbohydrates. The body stores close to 80,000 calories of fat and only 14-18,000…

TriDot Preseason Project 2013 Results

Preseason Project 2013 was a huge success…thanks to the 837 athletes who participated! How would you like a 35-minute improvement on your half distance or 1 hour and 5 minutes on your full distance triathlon?  Read on. TriDot's Preseason Project 2013 Results Highlights (9:34)   The Preseason Project was designed to test and improve the effectiveness and proven science of TriDot preseason (and inseason) training.  We leveraged data from participating athletes to provide a precise and accurate comparison of triathlon race ability improvement between those who trained with the TriDot system and those who trained without it. Among the large population for this project, athletes fell into four unique groups.  Preseason-Only, Inseason-Only, Full-Season, and Control Groups. Preseason-Only comprised athletes who…
TriDot_122316_Blog

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…
TriDot_101416_Blog

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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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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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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TriDot Check-In with Coach Jessica Baxter: Part 2

Jessica Baxter is a TriDot Coach, IRONMAN Certified Coach, Metabolic Efficiency Level 1 Training Specialist, and six-time IRONMAN. Having completed over 100 races of various lengths, including two 100-mile ultras, she is founder of Baxter Performance, which specializes in metabolic efficiency and optimizing nutrition for optimal health. She is also on the board of directors for Real Life Angels and Competing For Hope and is a three-time race director of Race for the Halo. A resident of Houston, Texas, she and her husband, Keith, have two boys, Austin and Ashton. What were your initial impressions of TriDot? I’m a data nerd, junkie, geek, whatever you want to call it. I’m fascinated with it. And that’s what TriDot is based on. I’m…

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