Should you race while sick? – One coach’s perspective

Sunday, November 12, 2017 by Coach Tommy

Is racing while sick a good idea? Read one coach’s perspective on racing while sick. His answer may surprise you….

Josh Becker “You Are An IRONMAN!”

Monday, February 20, 2017 by admin

Have you ever done an Ironman? Here’s one person’s journey going the distance while overcoming some difficult obstacles along the way.

“A” Race Selection

Sunday, February 5, 2017 by Coach Tommy

Have you ever wondered how many “A” races is good to have in a season or what type of “A” race is good for me? Read to find out what criteria or factors goes into choosing your optimal “A” race.

How to Avoid Burn Out

Tuesday, June 21, 2016 by Coach Denise

I’ve always had a “if some is good, then more is better” attitude. While fun, this has not always served me well. I did my first Ironman in 2011 and enjoyed it so much that I proceeded to do another one the following year and then another one the year after that. While fun, that […]

Interval Training, Power and Heart Rate

Monday, October 12, 2015 by Coach Tommy

Suppose I gave you this bike workout: Warm up for about 20 minutes. Then do 30 x 30 seconds at z5 (VO2Max) with 30 seconds z2 (Steady State) between each interval. Cool down the last 10 minutes. How would you gauge your intensity for these 30 second intervals?  This is an important question.  Do them […]

How to plan a group workout…

Wednesday, July 1, 2015 by Coach Kristen

When designing a workout for a group, finding some random set off of the internet, in my opinion, just doesn’t cut it. Of course you can use something online as a template, but to succeed as a workout leader, you need to take into consideration a few things: 1) What is your ultimate goal/outcome for […]

Posted in Bike, Run, Swim, Training  |  Tags: ,

The Cadence Debate

Friday, March 6, 2015 by Coach Tommy

I received this email question from one of my athletes. “Tommy,  I saw this article posted, and found it interesting.  What are your thoughts on the cadence debate?  Susan”   Below is my response. “Hi Susan, Good question.  Here are my thoughts on cadence. In general, I believe most athletes have a ‘self selected’ […]

Science behind Cadence

Monday, January 13, 2014 by Coach Kevin

It’s January and time to start a new training regimen for 2014.  Before you start jumping into building a base and hitting the intervals, maybe you should also work on technique.  When triathletes talk technique, everyone always gravitates to thinking about swimming.  Certainly good swim technique reaps huge benefits in swimming speed.  I, however, have […]

Posted in Bike, Racing, Training  |  Tags: , , ,

Why train with power?

Friday, March 1, 2013 by Coach Tommy

Why train with a power meter on the bike? I get asked that often. The simple answer is that the power meter is a more precise and accurate tool for gauging cycling intensity.

Posted in Bike, Training  |  Tags: , , ,

Cadence on the Bike is Everything

Tuesday, October 2, 2012 by admin

With the proper use of a cadence meter on your bicycle, you’ll not only learn how to pedal more efficiently and learn when to shift, but you reduce your chances of injury.