IM Hamburg -Stephanie Wunderle: Teaching, Motherhood, and 8:57h Ironman 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…

Preparing for Triathlon Training: Key Considerations

Embarking on a triathlon journey requires careful planning and self-assessment. Here are some essential considerations to help you evaluate your readiness and set yourself up…

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…

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…

Beginner’s Guide to Conquering the 70.3 Ironman Triathlon: Reggie’s Journey through the Highs and Lows

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…
Case Study from triathlete Caleb Porter

How to Build Your Path to Success: Individualized Training for Triathletes and Runners

As a coach, one of the most rewarding aspects of my job is guiding athletes through their training journeys. Yet, one common challenge we encounter…

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…

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…

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…

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…

Beyond the Finish Line: Mastering the Art of Ageless Performance

A paradigm shift is underway in our comprehension of the aging process. While many accept the notion that aging inevitably brings physical decline, recent insights…

Rolling with the Post-Ironman Flow: A Post-Ironman Journey for Novice Triathletes

The Shift We Eagerly Dive Into The weeks after your A-Race aren’t a retreat but an intentional stroll into the world of balanced fitness and…

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…

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

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…

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…

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…

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…

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…

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…

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…

9 Signs of Training Success: Key Indicators That Your Hard Work is Paying Off

Achieving fitness goals is a highly personalized journey, much like finding the right nutrition plan. Just as there’s no one-size-fits-all approach to coaching, different methods…

Top Reasons for DNF’s in 70.3, Ironman Triathlon, Ultra Trail Running, and Grand Fondo Cycling Events

As an athlete, there’s nothing more disappointing than being unable to finish a race you’ve been training for. Unfortunately, there are several common reasons why…

Mastering Open Water Drafting: Key Principles for Efficient Swimming

When swimming in open water, a swimmer acts like a displacement vessel that creates a bow wave with both forward and lateral movements. The direction…

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…

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.…

Enhancing Lactate Threshold: A Key to Performance Improvement

Lactate threshold, known as LT2, MLSS, anaerobic lactate threshold, or OBLA, is a crucial performance metric for athletes in various endurance sports. However, achieving the…

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…

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.…
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…

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…

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…
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…

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…
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…
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…
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…
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…
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…
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…
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…

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,…
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…
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…
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…

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,…
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…

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…