Triathlon & Endurance Training Articles & Videos
How Swimming Is Different From Running
Increasing your energy efficiency even modestly -- from, say, 3% to 4% -- can translate into a 33% improvement in your swimming.
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Heart Rate vs. RPE Conversion Chartnew!
Check out this chart to compare heart rate and RPE.
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Should I Take Spin?new!
This is a perennial question, and for good reason: Every gym or health club has some form of indoor cycling class, and in the dead of winter it's tempting to jump in rather than face the elements or slave away on a trainer alone in your basement. There's nothing inherently wrong with these classes, but it's important to find one that will actually improve your performance on the bike.
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Adjusting Your Rear Derailleurnew!
This is a great video; we all have come back from a ride when our bike has not been shifting properly for the duration of the ride. Very frustrating. Watch this video and learn how to adjust your real derailleur!
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What to do About Shin Splints
Shin Splints - we have all had them & they hurt! Follow the below link to learn what to do if you have shin splints and how to avoid getting shin splints if you don't.
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Heart Rate Calculations
There are a number of different ways to calculate your maximum heart rate and heart rate zones.
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Heart Rate Zone Training
The idea behind heart rate zone testing is to find your personal Functional Threshold Heart Rate (FTHR).
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Determining Your LTHR
I am asked yet again how to find one's lactate threshold heart rate (LTHR) by doing a 30-minute time trial. I really don't understand what seems to be so difficult about this.
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How to Refuel After a Hard Workout
What's best to eat for recovery after a hard workout? That's what marathoners, body builders, and fitness exercisers alike repeatedly ask.
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USAT Cycling Rules: Drafting
The rule disallows cyclists from following closely behind another cyclist or motor vehicle.
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Video Tip: Dynamic Warm-Up for Triathletes
Traditional stretching is widely viewed as a thing of the past. Thinking has shifted to more dynamic means to get the blood flowing and to loosen muscles.
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Visualization: A Critical Aspect of Improved Training and Racing
Visualization has many names: guided imagery, mental rehearsal, mediation -- no matter the term, the basic techniques and concepts are the same. Generally speaking, visualization is the process of creating a mental image of what you want to happen, how you want to feel and aid your ability to focus and relax.
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Race Day Checklist
We have created a race day checklist that covers just about everything you will need for your first triathlon. We have also included a couple tips. See also: the race day walk-through.
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Race Day Walk-Through
The race-day walk through is a handy guide on what to expect on race day for newer triathletes and is applicable to any triathlon up to IM 70.3.
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Hamstring Stretch
Coach Emily Karl demonstrates several stretches for the hamstrings.
video 1
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Hip Openers
Coach Emily Karl demonstrates several stretches for opening the hips.
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video 2 3:12
Stretching the Plantar Fascia
Coach Emily Karl demonstrates a stretch for the plantar fascia.
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New Year, New Goals, New You
Regardless of our hopes and dreams for the New Year we need to establish goals. Short, Medium and Long terms goals.
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What is holding you back?
On 18 September 2009, Elizabeth Fry swam around Manhattan in eleven hours, forty-one minutes, and five seconds, setting a record for completing the 28.5 mile swim --- at age 50 and with asthma.
So, I ask you, what is holding you back?
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Managing Expectations
The January 14, 2012 New York Times had an article entitled "What Did You Expect? It Makes a Difference". The following excerpt is paramount to successful management of expectations:
"There are two sides of expectations — what we expect from others and what we expect from ourselves. And how we manage those expectations is critical to how we view our experiences and pursue our goals."
Set SMART goals and manage expectations and enjoy the 2012 training and race season.
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Dynamic warm-up before you run
Ever wonder why a dynamic-warm up is so important before working out? Static stretching is not going to prepare your body for a running workout. Profesional triathlete Jessi Stensland discusses the importance of a dynamic warm-up and includes descriptions of workouts to help activate your muscles from head to toe before heading out for your workout.
