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Ten Things to Check on Triathlon Race Weekend

Preparing for a single disciplined sport is challenging enough. In triathlon, you’re tasked with the daunting expectation to compete in three sports in one day. Consequently, this ups the ante on how much goes into the preparation for your triathlon race weekend. When it comes to the big events like IRONMAN, there are a lot of things to check and be prepared for the day before and the morning of triathlon race day. Here are the ten things to check on triathlon race weekend.   1. Weather The weather on race day is perhaps the most integral check in order to effectively prepare for your race. Temperature and wind conditions will and should heavily dictate your mental expectations. If it’s…
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How to Overcome Pain in Triathlon

Pain is a wholly necessary component to success in anything. You don’t get good at your job without some struggle or challenge. In triathlon, pain is the primary currency for improvement. It may seem scary at first, but there are ways to overcome pain that perhaps you haven’t considered before. Here are a few mental exercises that, if incorporated consistently in your daily routine, can help you rethink how to handle pain.   Prioritize Goals more than your Feelings Being driven is often lauded as a positive attribute to have. As triathletes, our non-athlete friends have probably asked us how we can put ourselves through so much suffering. We must be driven, they say. Before feeling warm and fuzzy about…
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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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Why a Nutrition Plan for a Half IRONMAN Triathlon Can’t Just be Doubled for the Full

Allow me to take the opportunity to spoil the plot of this article from the very beginning. Your nutrition plan for a full iron distance triathlon will be less than double what it would be for the half. There, you can leave now. However, for the inquisitive at heart let me digress as to why this is the case. Disclaimer: I will only be focusing on calorie consumption (and to a lesser degree carbohydrates) in discussing this topic. Your “triathlon nutrition plan” is a term painted by a broad brush. Glucose, liquid intake, sodium intake, protein, and so on could all have articles devoted to each topic separately. So for the sake of simplicity we will only concentrate on pure…
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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…
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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…
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How Triathlon Training Differs for Sprint, Olympic, and Ironman Distances

My lovely friends on the high school swim team often claimed that their sport was the toughest in existence. My cross country friends, however, would retort with something along the lines of, “Last time I checked there are no hills in swimming.” (They’re both wrong. Cycling is the hardest). As a member of both swim and cross country teams, it appeared to me that toughness was something more reflective of your own volition. Long distance running and swimming were only as taxing as you were willing to make them. In the same vein, the differing levels of toughness within the various triathlon distance is largely up to you. Many like to call the full iron distance triathlon the hardest competition…
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Episode 101: Data-Driven Triathlon Training

In this episode, we examine the very foundation of your triathlon training.  What is your training based on?  What are you trusting in for results?   We explore data-driven training and how you can have complete confidence that you’re getting the most possible out of your training.    Data-driven triathlon training uses predictive analytics and other big-data technologies to design and optimize an athlete's training. To be defined as "data-driven", BOTH an athlete's individual data AND training and race data from a large population (big data) of similar athletes are required in the training design process to produce an optimal and individualized outcome for each athlete. In this approach, data is the basis of the training and drives decision-making and…
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How to Build the Most Effective Triathlon Race Schedule

Being free creatures in a world governed by laws, we have the ability to partake in ambitious activities one might only classify as nonsensical. Or to be stated more bluntly—stupid. You might have started triathlon last week and quite possibly decided next month is the time to finish an Ironman. I might also decide next week that I’m going to race a rainbow on my skateboard. These are both things we can certainly attempt, but are they sensible plans of action? A triathlon race schedule, to be effective, must coincide sensibly with the laws of nature. It’s not a matter of what’s possible, but what has the highest probability of being “worth it.” And yet, well, I suppose it is…

5 Goal-Setting Tips for Triathletes

A shot in the dark gets you one of two things: Either a very happy-to-be-alive deer or a very upset neighbor with a newly flattened truck tire. You need a light to shine the way. In triathlon, that light is a goal. A finish line you can run toward. Triathlon goals are different for every triathlete. For some it’s beating their PR. For others it’s placing top 5 in their age group. Maybe you want to qualify for Kona. Or maybe you just want to finish your first triathlon. The goal-setting possibilities are endless! But if you have yet to set a goal or are having trouble deciding what it should be, consider these five tips for triathletes to ensure…

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