Optimizing Athlete Performance: The Benefits & Challenges of Advances in Sport Science and Coaching

Thought I would share my take and write a little bit about the exciting world of athlete performance optimization and how everyone, not just young…
Recover Like a Pro: The Essential Guide for Endurance Athletes

Recover Like a Pro: The Essential Guide for Endurance Athletes

Recovery is a crucial aspect of training for endurance athletes. It is often said that at the very top level, everyone trains hard, and the…

From Frustration to Success: Common Running Mistakes and How to Avoid Them

In this blog post, I want to share my knowledge and experience, compiling the most common mistakes that less successful runners and triathletes tend to…
Find Out if Running Hills Will Speed Up or Slow Down Your Running Game!

Find Out if Running Hills Will Speed Up or Slow Down Your Running Game!

Are you wondering whether running hills will make you slower or faster? If you’re a triathlete or runner, you’ve probably heard mixed opinions on the…
Why VO2 Max Matters for Endurance Athletes: Tips for Improving Oxygen Uptake in Triathlon, Cycling

Why VO2 Max Matters for Endurance Athletes: Tips for Improving Oxygen Uptake in Triathlon, Cycling

V02 max, or maximal oxygen uptake, is a measure of a person’s aerobic fitness and their ability to use oxygen during exercise. It is determined…
Triathlon, Running & Cycling Success: The Importance of Goal Setting and How to Set Effective Goal

Triathlon, Running & Cycling Success: The Importance of Goal Setting and How to Set Effective Goal

Setting goals is an important part of any endurance sport, as it gives you something to work towards and helps to motivate and inspire you…
Why Every Triathlete and Runner Needs to Try a Long Endurance Run

Why Every Triathlete and Runner Needs to Try a Long Endurance Run

Endurance running, or running for long distances, can provide a host of physical and mental benefits. Whether you’re a seasoned runner or just starting out,…
Endurance First or Strength First? The Best Training Order for Triathletes, Runners, and Cyclists

Endurance First or Strength First? The Best Training Order for Triathletes, Runners, and Cyclists

As a triathlete, runner, or cyclist, you know that endurance training, or „cardio,“ is a crucial part of your training regimen. But when it comes…
Beginner Running Tips for a Successful & Enjoyable Start to Your Running Journey (how to start)

Beginner Running Tips for a Successful & Enjoyable Start to Your Running Journey (how to start)

If you’re new to running or triathlon, it can be intimidating to start a new exercise routine. But don’t worry – with a little bit…
End Shin Splint Pain: A Guide for Triathletes and Runners

End Shin Splint Pain: A Guide for Triathletes and Runners

Shin splints, also known as medial tibial stress syndrome, are a common injury among runners and other athletes. They occur when the muscles and tendons…

Triathletes, Runners, Cyclists: The Performance Benefits of Low-Carb Training

Training with restricted carbohydrate availability (RCA), also known as low carbohydrate or carbohydrate restriction, is a dietary approach that involves reducing the intake of carbohydrates.…
Triathletes and Runners: Keep Your Feet Strong to Avoid Injuries

Triathletes and Runners: Keep Your Feet Strong to Avoid Injuries

It is important to strengthen the feet of a runner because the feet and ankles play a crucial role in providing support and stability during…
Time to Shift Gears: Simple Strategies for Pedaling Faster on Your Bike

Time to Shift Gears: Simple Strategies for Pedaling Faster on Your Bike

Cycling faster is a common goal for many riders, whether you’re looking to set a new personal best on your favorite route or simply want…
Power Up Your Performance: Why Triathletes, Runners and Cyclists Need Strength Training

Power Up Your Performance: Why Triathletes, Runners and Cyclists Need Strength Training

There is a growing body of research indicating that runners and cyclists can benefit from incorporating strength training into their training routines. Strength training refers…
First-Time Triathlete: Tips and Tricks for Success

First-Time Triathlete: Tips and Tricks for Success

Congratulations on taking the first step towards training for triathlons! Triathlon training can be a rewarding and challenging experience, and it’s important to approach it…
Grant Makes Major Strides in Marathon with 2:27h Record-Breaking Performance

Grant Makes Major Strides in Marathon with 2:27h Record-Breaking Performance

Congratulations to Grant Grafentin (Bend, Oregon) on his breakthrough marathon performance at the CIM Marathon! It’s no small feat to finish a marathon, and to…

Triathlons, Running, Cycling: The Role of Aerobic Threshold in Optimal Performance

The aerobic threshold the „secret“ to increased endurance, improved performance and better health explained for triathletes, runners and cyclists. The aerobic threshold is the point,…
What is blood lactate testing?

What is blood lactate testing?

The lactate test is a blood test that measures the level of lactic acid made in the body and the heart rate during a step…
Plantar Fasciitis Relief: A Guide for Triathletes and Runners

Plantar Fasciitis Relief: A Guide for Triathletes and Runners

Plantar fasciitis is a common cause of heel pain and can be caused by a variety of factors, including overuse, improper foot mechanics, and tight…
How to Activate Your Glutes for Improved Performance

How to Activate Your Glutes for Improved Performance

There can be several reasons why your glutes may not be firing correctly. Some common causes include muscle imbalances, poor posture, and overuse of other…

How to improve Lactate threshold

It is well documented that your lactate threshold (also known as LT2, MLSS, anaerobic lactate threshold or OBLA) is a very important performance metric.  Does…
Tahoe 100km Ultra Trail Race Report: A Warrior's Mindset" by Noah Bider

Tahoe 100km Ultra Trail Race Report: A Warrior’s Mindset“ by Noah Bider

Got to say right away big kudos to Noah Bider (22yo) who in order to complete the Tahoe 100km had to really stretch himself both…
Group rides or Solo rides?

Group rides or Solo rides?

Nowhere to hide! -by Brian Nath, Beginner to All-American Triathlete, Scottsdale, Arizona. A few days ago I found myself out on the Sonoran Parkway putting…
The Aerobic Threshold and the importance of zone 2 training

The Aerobic Threshold and the importance of zone 2 training

Why is the Aerobic Threshold important? The aerobic threshold (LT1) is important for endurance athletes because it informs us about your ability to use fats…

10 Tips for Busy Parents Who Want to Tri(athlon)-Harder

„Tri, tri again: If at first you don’t succeed, try and try again. Just like potty training, training for a triathlon takes time and patience.…
Tempo run: The do's and dont's for beginners

Tempo run: The do’s and dont’s for beginners

I figured it could be useful to compile a short list of the do’s and dont’s that serve as a first starting point to anyone…

Ironman Race Day Salt Supplementation

Hyponatremia means roughly „low salt levels“, and can be brought on by decreased ingestion of sodium or by increased intake of sodium-free or sodium-low fluids.…

Win by choice not by chance!

Ricardo (picture) displayed a champion’s mind set. His warrior attitude was the key to open the door that lead him to a remarkable performance and…

Fuelling strategies to optimize endurance performances

When it comes to high intensity training, long slow distance training and endurance events, it is critical that we have a plan for our carbohydrate…
Recovery -optimise your sports performance with sleep (1)

Recovery -optimise your sports performance with sleep (1)

When should I take a nap and how does napping affect my night sleep?  Yes, naps are amazing if you are sleep deprived. The duration…

Maximize Your Gravel Training with These 16 Tips

Are you preparing for a gravel event like the Onbound #UnboundGravel (https://www.unboundgravel.com/) ? Gravel racing can be a challenging and rewarding experience, but it requires…
Grant Grafentin breaks own record to win Napa Half-Marathon

Grant Grafentin breaks own record to win Napa Half-Marathon

I was watching 3 of my athletes racing in the Napa to Sonoma Half Marathon this morning. Wet and cold conditions didn’t stop them to…
Felicity repeats win in 6 hour TT Road World Championships

Felicity repeats win in 6 hour TT Road World Championships

„Hardest day of my life. I dug deep and suffered to take the win. The race was very hard but it supposed to be. I…
Grant Grafentin triumphs at 70.3 Washington

Grant Grafentin triumphs at 70.3 Washington

Grant Grafentin (Bend, Oregon) wins his first overall 70.3 Ironman! Congratulations!!! That feeling of having achieved a goal at last! Something you will never forget.…
Felicity Joyce wins Aqua-bike ITU World Title !!

Felicity Joyce wins Aqua-bike ITU World Title !!

Felicity Joyce (Greenbrae, California) putting down the hammer to win the Age group Aqua-bike (2.4 mile swim | 112 mile bike) long distance ITU World…
Vincent snatched 3rd at IM Mont Tremblant with 2:54h Marathon

Vincent snatched 3rd at IM Mont Tremblant with 2:54h Marathon

Vincent D‘ Onofrio from San Francisco enjoyed a very special performance. He finished 3rd Overall and 2nd in his AG (30-34) at the Ironman Mont…