Triathlon & Endurance Training Articles & Videos

Articles by Barry & Friends

Predict Your IRONMAN Swim Time

… or any distance for that matter

by Mike Jotautus

Last week I worked with an athlete who had an I'd be happy if… goal of completing the IRONMAN swim in 1:45.

So it’s the off-season, now what?

by Barry Stokes
  1. Take a deep breath and make a list –
    1. Goal Races for 2018
    2. Do an honest assessment of your strengths and weaknesses
    3. Create a plan to strengthen your weaknesses
    4. Create a plan to maintain your strengths while improving your weaknesses

Questions When Selecting a Triathlon Coach

by Barry Stokes

Meet face-to-face with the Coach; Sit down with the coach to discuss your goals and their current schedule. Can the Coach match the Athlete’s wants and needs? where does the Athlete fit in? Is the Coach willing to meet for a face-to-face sit-down interview?

Why Should I Hire a Coach? – Part 2

by Barry Stokes

A Barry's Coaching athlete is quoted as saying; I know how to workout, but I don’t know where, when and how to fit workouts into my life to get the best from each effort. That’s what I hired you to do.

Why Should I Hire a Coach? – Part 1

by Barry Stokes

A triathlon coach plays a wide variety of roles in their Athlete’s training life. The first part of this 2-part article will hit on a few of the roles a competent Coach plays throughout the training and race season.

Strength Training for Triathletes

by Wes Griffin, Proformance Coach & Trainer

Look I get it; you’re an endurance athlete so strength training isn’t for you. You’re too busy running, biking, and maybe even swimming already. Plus, you run the risk of being too sore for those workouts from lifting weights, right?

3 Keys to Improve Your Triathlon Swim

by Mike Jotautus

By training your weakness as a triathlete, you get to race your strengths more effectively.

At TriMasters Swimming we match our season and training cycle according to the North American triathlon season.

What is Your Weakest Link?

by Cara Gains

Triathlon is defined as an athletic contest consisting of three different events, typically swimming, cycling, and long-distance running. Although there are three distinct sports to triathlon, few of us truly love and enjoy all three equally.

What is SRT & SSC and How Do They Impact Me?

by Barry Stokes

A couple of months ago I wrote about the importance of knowing your Sweat Rate and included a calculation formula. Since then I've had any number of athletes tell me they are heavy sweaters and need to supplement with salt. I ask if they know their sweat rate (amount of fluid lost through sweat per hour of exercise) and their Sweat Sodium Concentration (SSC) and of course they have no idea.

Hydration & Sweat Rate

by Barry Stokes

Hydration is extremely important. The body is approximately 60% water. An athlete who is not fully hydrated is forcing his or her body to work at less than full capacity, especially during physical activity.

Race Day Checklist

by Barry Stokes

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.

Race Day Plan

by Scott Fliegleman, presented by Triathlete Magazine

As we head into the heart of race season the following link will take to you Race-Day Plan Sheets which may help you 1. organize your thoughts & plans for race day and 2. bring a bit of reinforcement & comfort to you mentally in the days leading up to the race. Thank you to Scott Fliegelman for putting the outline together.

Race Day Walk-Through

by John Giovenco

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.

See also: the race day checklist.

Calculating Your Sweat Rate

by Barry Stokes

Sweat rate is KEY to understanding your body and how much fluid you require. Once you know your fluid loss, over DIFFERENT temperatures, then you know how much you need to drink per hour to stay hydrated.

Finding Your Max Aerobic Heart Rate

by Barry Stokes

To find your maximum aerobic training heart rate, there are two important steps.

Heart Rate vs. RPE Conversion Chart

by Barry Stokes

Check out this chart to compare heart rate and RPE.

Heart Rate Calculations

by Barry Stokes

There are a number of different ways to calculate your maximum heart rate and heart rate zones.

Heart Rate Zone Training

by ShawsRunning

The idea behind heart rate zone testing is to find your personal Functional Threshold Heart Rate (FTHR).

Determining Your LTHR

by Joe Friel

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.

Visualization: A Critical Aspect of Improved Training and Racing

by Barrys Stokes & Mike Jotautus

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.

New Year, New Goals, New You

by Barry Stokes

Regardless of our hopes and dreams for the New Year we need to establish goals. Short, Medium and Long terms goals.

From External Sources

The 5 Yoga Poses that Will Help You Lose Weight


As a yoga instructor and strength coach, my job is to help athletes become stronger and healthier, and one of my favorite methods is using yoga to encourage continued health through consistent movement.

Plantar Faciitis


Plantar fasciitis is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia (the connective tissue that runs from your heel to the base of your toes), resulting in heel pain.

How to Take Care of Your Calves


Your calf muscles (also known as the gastrocnemius muscles) simultaneously act as the gas and brake pedal on a run.

Iliotibial Band Syndrome


Iliotibial band syndrome remains one of the main causes of knee pain in runners.

The New Rules for Hydration


There's a ton of misinformation about how much to hydrate and when, but the basics are actually pretty simple. Here's what you need to know.

The Primary Muscles Used for Cycling and How to Train Them

Courtesy Training Peaks

Every sport has its own set of primary muscles responsible for the majority of work of the sports specific motion.

Racing Weight: How Much Should You Weigh?


Here's a rough and ready method to estimate your ideal racing weight.

11 Ways to Sleep Smarter to Improve Your Ride


Want to fall asleep faster, sleep easier, and get the most health benefits from your slumber? Here's how.

5 Surprising Tricks of Cycling's Best Climbers


Climbing on the bike takes skill, finesse, and a few unconventional tricks. Here are five ways to conquer that next hill.

8 Dynamic Stretches for Runners


The stretching debate—both pre- and post-workout—seems never-ending. For Deena Kastor, however, the answer is simple.

Are Triathletes Really Dying of Heart Attacks?

Courtesy Outside Magazine

Or is another mysterious condition to blame for deaths during the swim leg? A new report unveils a long-misunderstood killer.

No, All Energy Drinks Aren't Sports Drinks

Courtesy Outsode Magazine

Ever chug a can of let’s say, Brand E, energy drink and not only feel that good-as-advertised jolt of extraness but experience a skip or two in your chest as well? Even though most of the evidence is anecdotal and the studies—which continue to pile up—don’t yet know exactly why, the link between energy drinks and a racing heart (or worse) seem pretty incontrovertible.

How Swimming Is Different From Running

Courtesy Beginner Triathlete

Increasing your energy efficiency even modestly – from, say, 3% to 4% – can translate into a 33% improvement in your swimming.

USAT Cycling Competitive Rules

Managing Expectations

Courtesy NY Times

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.


Tackling Open Water

by Jessie Halladay and Mike Jotautus

As we get ready to head into triathlon season, one of the common fears that sometimes holds people back from racing is swimming in open water. But with some practice and preparation, fear of open water can be overcome.

Coach Mike has five things that he believes will be helpful for athletes who are starting to think about open water swimming.

How to Swim Faster

by Jessie Halladay and Mike Jotautus

Juggling all the training required for a triathlon isn't easy, especially when also trying to balance it with time for family and friends as well as work.

With limited time for each of the three disciplines, triathletes often find themselves wondering how they can devote the time they need to become faster swimmers.

7 Steps: From Non-Swimmer to Triathlon Swimmer

by Jessie Halladay and Mike Jotautus

Often one of the barriers to triathlons is the swim. It’s not uncommon to hear new members of the Landsharks lament that they would be ready to bike and run, but haven’t built the confidence or skill needed to tackle the swim leg of a race.

For adults, often this fear or discomfort in the water is even more daunting, as adults feel swimming is a skill they should have picked up during their youth.


How to Fix a Flat

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.

RunSmart: RunSafe - Pass It On!

RunSmart : RunSafe - Pass it On! from Jean Knaack on Vimeo.