Tri-it-all

Training Tip – Stay properly hydrated and fueled during training and racing.

Staying properly hydrated and fueled during training and racing is key to finishing strong. Here are some basics to keep in mind. Before you start your workout or before the race gun goes off, start with a full tank. Make sure you have taken in adequate liquids; usually water is all y
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Training Tip – Running’s Toe – A Badge of Honor?

If you run a lot, you’re familiar with runner’s toe.  Repetitively pounding your feet at the front of the shoe can cause bleeding under the toenail and swelling. It’s ugly, sometimes painful, and most importantly, it can be avoided. Here are some things you can do to prevent  and trea
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Training Tips – Anti-oxidants

As a normal process, working muscles in the body create biochemical compounds call free radicals which are activated by the oxygen we take in by breathing, eating, and pretty much most of what we do living in human society. The same way prolonged oxygen exposure can corrode plastics a
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Training tip – Run the Last Mile Fastest

There are a lot of good coaching tips about how to get the most out of your running workouts – fartleks, fast feet pick-ups, speed splits, swing pace, tempo runs, negative splits, and more. They’re all good, and they all serve a purpose. But here’s a very simple thing you can do
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Training Tip – Improve your running in the off season

If you feel that your running could use some improvement – and who doesn’t – here’s a training tip to get faster in the off season. Consistent with other tips I’ve shared recently, most of your off season running time should be at a controlled conversation pace. Nothing al
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Training Tip –  Periodization

Periodization is a well accepted training tool developed by Joel Friel in which you methodically schedule the volume and intensity of your workouts in order to reach peak performance on race day. Put another way, periodization is a pre-planned schedule of progressive weekly cycles of
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With Christmas over, if you’re like me, you ate and drank too much, and exercised used too little. That’s the norm for this time of year, but I’m looking forward to getting back into my usual workout routine. Happy and healthy 2020.
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Training Tip – Off Season Rest

For much of the northern hemisphere the winter months are non-racing months. Because of the cold and snowy weather, most athletes back off on their training or focus on winter sports. Regardless of how you spend your off season, it’s also valuable to allow some time for a physical and
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Training Tip –  Fat in Our Diet.

  Despite what we were told in the past, extensive data now tells us that all but one fat has a place in a healthy diet. Because fats play such a critical role in our bodily functions, we should consume about 20% of our daily calories as total fat. The one notable exception is tr
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Training Tip – Use the Pre-Season to Get Faster On The Bike

If you want to get faster on the bike, here are a few things you should do for three to four weeks during the race preseason.   1. Ride in a low to moderate gear on every ride. No big gears, but maintain a steady pedal cadence of 90 rpm (85 to 95) on all your rides.   2. Work on “perf
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