15
Aug.
The Work That Makes the Athlete |T3
(above picture) a 240 km training ride in Arizona with Fraser Cartmell, Chris McCormack, Cameron Good and Declan. I learned a great deal simply…
08
Aug.
There Is No Substitute for Training
There Is No Substitute for Training What the Alps, Mallorca, and a few decades of endurance sport taught me about getting better I think back…
11
Juli
The Skill of Execution
The Skill of Execution Performance is never static. Fitness changes throughout a season. It changes across years and, eventually, across a lifetime. A young athlete…
12
Juni
What the finish time never told me
“The finish time tells you what you did. The journey tells you who you became.” What the Finish Time Never Told Me When I think…
23
Mai
What I Wish Athletes Understood After 36 Years In The Sport
What I Wish Athletes Understood After 36 Years In The Sport After more than three decades in endurance sport—as an athlete, professional triathlete, coach, and…
12
Mai
Confidence Is Evidence: Why Triathletes Build Confidence Through Execution
Confidence Is Evidence: Why Triathletes Build Confidence Through Execution A recent conversation with one of my athletes reminded me of an important lesson that many…
23
Apr.
Coaching a World Champion: The Process Behind Elite Performance
Coaching Philosophy • Elite Performance • Triathlon Coaching a World-Class Triathlete: The Process Behind Elite Performance What truly goes into coaching world-class endurance performance? Beyond…
08
Apr.
From Stress Fracture to Two 70.3 Races in 8 Days
From Stress Fracture to Two 70.3 Races in 8 Days When Kelly first reached out to me in early 2025, the starting point was not…
21
März
Why Overthinking Hurts Endurance Performance
Modern endurance athletes have access to more information than ever before. Training platforms. Race predictors. Continuous metrics. Nutrition calculators. Social media comparisons. Infinite podcasts and…
23
Feb.
The Discipline of Progress
Why Intelligent Athletes Don’t Always Train Harder The best athletes are rarely the ones who do the most. They are the ones who understand progression.…
10
Feb.
From Injury and Powerlifting to Elite 70.3 & Ironman Performance
From Injury and Powerlifting to Elite Ironman Performance How intelligent progression, durability, and consistent coaching helped transform a developing athlete into one of the top-performing…
21
Jan.
Strong when tired > Fast when fresh
Why durable performance matters more than fresh legs Real endurance fitness is revealed under fatigue One of the clearest signs of real fitness is not…
12
Jan.
Why You’re Training Hard But Not Getting Faster (For Runners and Triathletes)
Why You’re Training Hard But Not Getting Faster (For Runners and Triathletes) Many runners and triathletes believe that training harder automatically leads to better performance.…
14
Dez.
Endurance Success Isn’t Permanent — Why Consistency Matters in Training
Focused, steady, and moving with intention — every step counts. Training isn’t about chasing extremes; it’s about consistent effort, awareness, and enjoying the journey. Tiburon,…
26
Nov.
Chelsea Runs 2:44 and 4th Pro at the Philadelphia Marathon!
What a day in Philadelphia!Chelsea delivered a massive result at the Philadelphia Marathon, finishing in 2:44:06h and placing 4th in the professional field. This marks a…
12
Nov.
Running Gait Analysis for Triathletes & Runners: Improve Efficiency and Prevent Injury
Running is the final discipline in triathlon—and often the one where fatigue exposes inefficiencies in technique. Small mechanical issues in your running form can lead…
30
Okt.
Why Triathlon Coaching Works — and Why It Matters More Than Ever
Why Triathlon Coaching Still Matters More Than Ever Technology can generate workouts. It cannot understand people. In a world increasingly driven by apps, algorithms, AI-generated…
13
Okt.
Why Easy Runs Feel Hard: Common Endurance Training Mistakes
Why Easy Runs Feel Hard: Common Endurance Training Mistakes One of the most common mistakes in endurance training isn’t laziness — it’s trying too hard,…
11
Okt.
From Beginner to 70.3 Finisher: Seema’s Journey to Oregon 70.3
When Seema first reached out to me in late 2024, she described herself as a complete beginner to triathlon. Living in London at the time…
30
Sep.
Episode 4 Recap: Finding Rhythm and Embracing Aerobic Training
THE REGGIE PROJECT This Episode Is Part of a Bigger Story This episode is part of The Reggie Project—a documented journey from self-coached training to…
15
Sep.
Episode 3 Recap: Trust the Process, Embrace the Mess
THE REGGIE PROJECT This Episode Is Part of a Bigger Story This episode is part of The Reggie Project—a documented journey from self-coached training to…
02
Sep.
How much protein can muscles use?
How Much Protein Can Muscles Really Use? Smarter Fueling for Strength, Recovery, and Performance When it comes to training, recovery, and building lean muscle, protein…
29
Aug.
How to Use the Breakout Principle in Triathlon
How to Use the Breakout Principle in Triathlon — Effort and Recovery in Balance “As a scientist, I guard against wild promises. But my research…
26
Aug.
Episode 2 Recap: Injured already?
THE REGGIE PROJECT This Episode Is Part of a Bigger Story This episode is part of The Reggie Project—a documented journey from self-coached training to…
11
Aug.
Episode 1 Recap: Making excuses
THE REGGIE PROJECT This Episode Is Part of a Bigger Story This episode is part of The Reggie Project—a documented journey from self-coached training to…
09
Aug.
Episode 0 Recap: “I Signed Up for a 70.3”
THE REGGIE PROJECT This Episode Is Part of a Bigger Story This episode is part of The Reggie Project—a documented journey from self-coached training to…
26
Nov.
The Making of a World Champion: From Teacher and Mother of Three to Professional Triathlete
The Making of a World Champion: From Teacher and Mother of Three to Professional Triathlete Most professional triathletes follow a familiar path. They begin racing…
09
Sep.
Brandon Schow’s 26-Minute PR: From 4:35 to 4:09 at 70.3 Santa Cruz
https://www.t3-triathlon.com/wp-content/uploads/2024/09/IMG_9711.mov Over the last 12 months, I’ve had the privilege of coaching Brandon Schow, a triathlete from San Francisco, whose transformation from a mid-pack age-group…
08
Juli
From Self-Coached to Thriving: How T3 Coaching Transformed Reggie’s 70.3 Journey
I’d like to share the compelling story of Reggie, a 30-year-old triathlete from Santa Cruz, California, who signed up for this first 70.3 Half-Ironman. Reggie’s…
08
Juni
Preparing for Triathlon Training: Key Considerations
Most athletes think triathlon training begins with the first workout. It doesn’t. It begins with an honest assessment of your life, your current fitness, and…
07
Juni
Ironman Hamburg 2024: Stephanie Wunderle’s 8:57h Pro Debut Success
From dominating every triathlon she entered last year, including clinching the 70.3 AG World title, to challenging herself among the pros this year, Stephanie’s journey…
31
Mai
Transformation Journey: Triathlete Augusto Penzo’s 24-Week Fitness Challenge
When Augusto Penzo approached me for help in getting fit and losing weight, we had an in-depth discussion about his goals and the approach I…
11
Apr.
Fueling Success: Nutrition and Race Strategy Essentials for Long Distance Gravel Events and Grand Fondos
Are you ready to tackle the challenge of long-distance gravel events and grand fondos? As you prepare to push your limits on the rugged terrain…
24
März
Navigating the Highs and Lows of Endurance Training
Embarking on a journey towards a major event, whether it’s an Ironman triathlon or scaling a challenging rock face, often begins with a fresh mental…
04
März
Building a Foundation: Training Tips for Beginner Triathletes and Young Runners
Many training discussions often revolve around experienced athletes, but it’s equally important to address the needs of beginners. This post is tailored towards novice triathletes…
17
Jan.
Optimizing Athletic Longevity: A Holistic Approach for Triathletes, Runners, and Athletes
Continuous Improvement –> A Deliberate Approach There is always room for improvement, but achieving it requires a deliberate and dedicated practice. Many individuals underestimate the…
02
Jan.
How to break the Sub-1:30 Half-Marathon: A Comprehensive Guide to Achieving Your Fastest Time
Basic endurance is your foundational level of conditioning, or your ability to simply complete 13.1 miles comfortably without even trying hard. Once you can do…
18
Nov.
Beyond the Finish Line: Mastering the Art of Ageless Performance
Beyond the Finish Line: Mastering the Art of Ageless Performance We often speak about aging as though it simply happens to us. We expect to…
13
Nov.
Life After Ironman | Recovery & Your Next Season | T3 Endurance
Life After Ironman: Navigating the Weeks That Follow Crossing an Ironman finish line is a moment you’ll remember forever. For months, perhaps years, your life…
04
Nov.
Unlocking Your Performance Potential: Understanding Heart Rates and Training Intensity
As athletes, we all strive to reach our full potential, and one of the keys to unlocking that potential lies in understanding our own unique…
21
Okt.
Triathlon Journey: Fatigue Resistance, Talent, and Work Ethic from Beginner to Elite
Amateur Triathletes building the Foundation For beginner triathletes, the journey begins with building the foundational skills in swimming, cycling, and running. Unlike elite athletes who…
14
Sep.
Noah’s Mogollon Monster 100 Mile (18,000+ elevation gain) Ultra Race Report + Training Overview
I wrapped up the Mogollon Monster 100 mile ultramarathon (The Mogollon Monster 100 is a rugged, 18000 feet of climbing, challenging trail race, which requires…
26
Aug.
Triumph in Lahti: Steffi Wunderle Clinches 70.3 World Championship Title
T3 Triathlete Steffi Wunderle (SG Niederwangen, Germany) crowned 70.3 World Triathlon Champion in Lahti, Finland, dominating 40-45 Age Group and achieving impressive 14th Overall Female…
19
Juli
Steffie Wunderle strikes Gold & Silver at ITU World Triathlon Championships in Hamburg
In an impressive display of athletic prowess, Steffie (Wangen i. Allgaeu, Germany) has clinched two medals at the highly competitive ITU World Triathlon Championships held…
01
Juli
Unleash your running potential – The cornerstones of fast running
In my 30+ years of training experience as a high-performance triathlete and runner, as well as a dedicated coach, I have delved deep into the…
13
Juni
Unlocking Our Inner Power: Harnessing Strengths, Skills, and Capabilities
In our journey through life, it is crucial to recognize and cultivate the tremendous power that lies within us. Our inner strengths, physical skills, and…
05
Juni
Stefanie Wunderle: Setting New Records and Inspiring the Triathlon Scene
Stefanie Wunderle (39), a remarkable triathlete from Wangen im Allgaeu (Germany), mom of three children, and dedicated school teacher, has been making waves in the…
02
Juni
Mastering Long Runs: The Power of Run & Walk Strategies for Endurance and Recovery
Why should I run & walk? Running continuously without breaks can lead to increased fatigue and muscle soreness. Implementing a run/walk strategy allows you to…
12
Mai
9 Signs Your Endurance Training Is Working
9 Signs Your Endurance Training Is Working Achieving fitness goals is a highly personalized journey, much like finding the right nutrition plan. Just…
01
Mai
Open Water Drafting Tips for Triathletes
Open Water Drafting Tips for Triathletes When swimming in open water, a swimmer acts like a displacement vessel that creates a bow wave with both…
25
Apr.
Thoughts on understanding the Art of programming for peak athletic performance
Understanding how to have an athlete at his or her best come race day is a crucial aspect of programming. Whether you’re a coach or…
19
Apr.
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.…
13
Apr.
Improving Lactate Threshold Is Not the Whole Answer | T3
Improving Lactate Threshold Is Not the Whole Answer Lactate threshold is one of the most discussed metrics in endurance sport. Athletes want to increase it.…
07
Apr.
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…
01
Apr.
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.…
13
März
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…
14
Feb.
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…
24
Jan.
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…
18
Jan.
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…
12
Jan.
Indoor bike training. Understanding ERG Mode: To Use or Not to Use?
Understanding ERG Mode: To Use or Not to Use? ERG Mode, a load-restricted feature found in smart trainers like the Wahoo KICKR, offers convenience by…
05
Jan.
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…
02
Jan.
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…
31
Dez.
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…
29
Dez.
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…
24
Dez.
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…
20
Dez.
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…
12
Dez.
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…
05
Dez.
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…
04
Dez.
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,…
29
Nov.
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…
27
Nov.
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…
21
Nov.
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…
15
Nov.
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…
09
Nov.
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,…
09
Nov.
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…
07
Nov.
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…
01
Nov.
Aerobic Threshold Explained: Why Zone 2 Training Matters for Runners and Triathletes
Aerobic Threshold Explained: Why Zone 2 Training Matters for Runners and Triathletes The aerobic threshold (LT1) is important for endurance athletes because it informs us…
23
Okt.
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.…
15
Okt.
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…
05
Okt.
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…
27
Sep.
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…
21
Sep.
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…
14
Sep.
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…
18
Apr.
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…
09
Okt.
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…
18
Sep.
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.…
12
Sep.
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…
24
Aug.
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…