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'Fast' Does Not Equal Strong
What makes one ‘strong' is a stable, flexible, and balanced platform that allows maximum recruitment and firing of sport specific muscle fibers. This platform can often be improved upon, and that is where strength training enters the picture.

From Athlete to Mommy Part 1
My journey from competitive cyclist/coach to becoming a new mother has been a learning experience, to say the least. I guess I knew that pregnancy would be rough on my body, but I thought that if anyone could handle it, I could.

A Beginners Guide to Cycling for Triathlon


A Few Facts on Fat
If you are trying to achieve a more effective power to weight ratio body fat is the ballast you want to drop, however, during endurance training and events fat is the fuel source you want to utilize the most.

A Proper Bike Fit Makes a Faster Cyclist
In order to get the most value out of your investment your bicycle should fit you like a glove. The three main considerations in fitting a cyclist are comfort, power production, and aerodynamics. You must choose a balance and proportion of these three elements in order to achieve your optimal fit.

Accelerating Work Out Recovery
Overtraining is generally the result of a buildup of workout and life stresses with insufficient recovery, not from a single workout being too hard.

 

Achilles Tendonitis


Aerobic Base Training- Going Slower to Get Faster
One of the hardest concepts for an athlete to understand and implement is base training. It is counterintuitive to run or bike slowly in order to gain performance later in the season.

Aerodynamics- What Is It Worth To You?
I became far more skeptical; not about their aerodynamic claims, but skeptical of where my bike budget would be best spent on equipment for next season.

Ankle Sprain


Ask Coach Watson: How to get started
Dear Coach Watson;
I would like to enter a triathlon in seven months. I am a 31-year-old male, moderately fit and workout regularly (I run 2-3 miles three times a week and do moderate weight lifting and aerobic training four times a week).

Athletic Endeavours - Running for Women


Base Mistakes
To make the most of your base phase, you may need to dispose of a few myths and rationalizations.

Beginners Guide To Ironman
Over the years I've seen so many fit people arrive at the start of an Ironman event more than ready to complete the huge challenge, yet they then come to grief on Ironman day - mostly because of silly errors that could have been avoided.

Beyond Beginner


Body Type, Training, and Racing
When it comes training and racing, your body type is an important consideration.

Can Too Much Exercise Make You Sick?


Changes Resulting From 3 Weeks of Not Training


Chondromalacia Patella in Runners and Cyclists


Chris Carmichael On Climbing
Lance Armstrong's coach, Chris Carmichael, passes on some golden tips on climbing on the bike. Did you see Lance in the tour? This HAS to be worth reading ...

Cold Weather Riding
...as cyclists, there are certain things that we can do to help make us warm and comfortable on the bike and still keep the bulk-to-weight factor at a minimum.

Coming Back From Catastrophe
Even the most attentive cyclist has no control over the actions of others. When disaster does strike it can take your passion away only to have it replaced with fear and trepidation.

Coming Back From an Injury
It's a common situation for runners� they train and they get injured.

Concentrating Your Pedal Force
You may either pedal with greater force, more pedal velocity, or both to achieve greater speed. In order to accomplish this you must first transfer your body's energy to the pedals.

Core Strength Training For Triathlon
Essentially, you swim, bike, and run FROM your core.  If these muscles are weak, other muscles must take over and do their job (for which they are not designed for). 

Customising Your Bike Fit


Cycling and Preventing Bone Density Loss
...a complete absence of load bearing activities can lead to crippling skeletal maladies far down the road. One study found Tour de France racers had bone mass densities between 10 and 17 percent lower than those of age-matched counterparts.

Dealing With Shin Splints
Stepping right back into play might not be the wisest thing to do, and we realize that by the amount of pain we feel during and after exercise. One source of pain is one of the most troubling problems in sports: the pain in the lower leg, especially shin splints (Visit website)

Detraining


Do You Have Training Discipline?

Even though you may be a disciplined athlete, training discipline means performing the right volume, intensity, and work out and then allowing your body to recover from it. It also means knowing when not to train. Training too hard can be more detrimental than not enough.

Drafting Dilemma
...the big question is if something should be done, and if the answer is "yes," then it becomes what and when.

Eliminate The Junk Miles
Before you begin your training for the day you should ask yourself one question, What is the specific purpose of this workout?

Endurance sports: When goals take a back seat to process


Fall Is A Perfect Time To Shape Up
Perhaps you have an upcoming wedding, school reunion or you're tired of how tight your clothes fit. Here are a few tips to get started:

Fire It Up
Looking for a few ways to fire up your fitness and strength?  Here are ten tips to heat things up this winter with your multisport training.

Fitness Depends on Recovery

The key to quickly getting in shape isn't so much the workouts you do as it is how fast you recover. The more rapidly you bounce back from strenuous exercise, the sooner you can do it again.

Five Work Outs to Improve Your Sprinting
These work outs will keep you from being left in the dust...

Foot and Ankle Injury Treatment and Prevention
Once the swelling and pain are decreased, early controlled movement has been shown to improve healing and put you back on the road quickly.

For Running Speed, Hit the Hills Season Long
Hill work is some of the most productive training you can perform. There is no doubt that runners who regularly hit the hills get faster. However, you should vary your hill routines, throughout the season just as you should vary your training.

Forefoot Pain


General Fitness vs. Athletic Achievment
Not only were they able to achieve their fitness goals but they developed a change in attitude; a sense of pride and a new realization of their capabilities.

Get Acclimated To Go Aero
After realizing the disadvantage of competing on a traditional road bike, many understand that it is time to go aero. This can, unfortunately, be a painful process.

Get Course Specific
But the athlete that addresses course specifics in their training will have a leg up on the competition.

Getting Started with Mountain Biking
The feeling of flying, swooping through the trees; free, fast, a smile on your face. There is a trail for everyone; flat, predictable and safe or crazy-steep with fast descents and tight trees.

Give Some Space on Race Week
....race week stress levels do run very high. It is important not only for the athlete to recognize this, but their spouse or significant other as well.

Go Vertical For Running Power
The Secrets to Strength and Power Training for Running Ever marveled at the sheer power that some runners can produce? Being a strong powerful runner requires more than huge...


Going For Broke
A young man heals very quickly but this type of trauma affects the body for a lifetime.

Going For Your Own Personal Gold

While watching the Olympics this month, weekend warriors might be newly inspired to take their game to a higher level. Of course, coaches and trainers can go a long way toward helping with this goal. But you don't have to be a Mia Hamm or Michael Phelps to afford them or reap the benefits.

Going Uphill Fast
Climbing and time trialing are the two most difficult aspects of road cycling.

Guidance for Base 1

I want you to keep one central idea in mind for the next 4-8 weeks: we are building you a big, efficient, and strong engine. Not necessarily fast, not yet. That will come later.

Heel Spur


How To Sabatoge Your Ironman
...there are definite ways to make your Ironman training enjoyable and ways to make your Ironman day an awesome one.

How do I achieve my goals?
Some simple observations on the phsychological skill sets needed for successful goal setting and completion.

How to Deal With Bad Dogs
Dog attacks are high on the list of cycling fears. Maybe you can't stop Fang from giving chase, but you can outsmart him if you know how dogs think

How to Solve Saddle Sores


IT Band Syndrome: Treatment and Prevention
So, what can an athlete do to alleviate the pain, or prevent ITBFS?

If you're new to triathlon, fear not: here's a basic tri-primer
Triathlons are growing in popularity with every season. Since more of you than ever are going to take up the swim/bike/run challenge this summer, we've put together a one-stop triathlon shop for first-timers.
(Visit website)

Immunity: If You Come Down With A Cold
"If you come down with a cold a couple of days after an intense workout or race, don't be surprised."


Implement Trail Running for Injury Prevention

Joint stability and integrity is crucial for injury prevention. This is where trail running comes in...

Improve your VO2 Max

Understanding how your body uses oxygen during exercise is the key to faster times

Improved Flexibility Yields Better Performance

A focus on increasing flexibility through a regular stretching routine allows you to avoid injuries, train better, and most importantly, perform better on race day.

Improving Swim Efficiency and Technique

Swimming is a technically complex sport. In order to become more efficient you must break your swim stroke down into pieces and attempt to perfect each one. Here are some concepts to work on…

Improving Your Swim Technique

Resist the temptation to pile on yardage. Chances are that you will only reinforce a poor stroke. Rather, try to swim every lap as well as you can, and only swim quality laps.

Increasing Your 5k and 10k Run Speed



Injury Prevention
While its true that all sport carries with it the risk of injury, many injuries can be avoided by through proper preparation and training.

Internal Imagery For Race Preparation
Many experts in psychology agree that top athletes use internal imagery much more often than external imagery. They also agree that internal imagery is more effective then external imagery in improving athletic performance.

Ironman Event Tapering
The proper taper can remain somewhat elusive, however if you have put the structure in place to allow your body to relax and de-stress, you will gain the benefits of this part of the training cycle.

It's Go Time
When many triathletes first start to train, they simply swim, ride and run as hard as they can until they get into shape. What these athletes are missing is a well-structured training program and an understanding of training progression.

Lactate Threshold Training


Learn to Ride Faster and Safer with Bike Handling Drills
A lot of crashes can be avoided by being aware of your surroundings and having the skills necessary to react instinctively to emergency situations.

Low Back Pain and the Athlete
Back pain will continue to be prevalent in sports, but there are many simple things an athlete can do to prevent and alleviate back pain

Marathon Tips
"You've spent months preparing for your first marathon. make sure you remember these important race day tips so you can finish strong."

Mental Peaking
What are the characteristics of a mentally peaked athlete, and how do you obtain them?

Mental Skills For Training and Racing

Learning and refining your mental skills can give you an advantage over more talented but less focused athletes. The ability to focus mentally is equally important in training and racing, and can make each work out more productive. Mental skills are an often neglected part of training. It is advantageous to develop and refine your mental as well as your physical skills.

Mental Skills- A Winners Mentality

There are key psychological characteristics a winning athlete must possess. These are just as important as natural ability and can be identified and worked on just as you would a physical limiter.

Mental Skills- Adapt and Overcome

We have all heard the phrase �adapt and overcome� but when faced with a situation that challenges us it takes skill, practice, and discipline to implement this strategy. To adapt requires flexibility; to overcome- resolve. These skills are not necessarily innate, but can be learned and practiced.

Motivate Me?
Motivation is something athletes are always seeking, but can be elusive to obtain...

Multi-Sport Race Tactics
There are, however, instances where tactics and strategy can help you defeat an opponent in a close race.

Myofascial Release For Athletes
You are probably familiar with the “knots” forming in certain areas of your body, and at times it may feel like you are walking around in a straight jacket!

Obeying the Law of Gravity

What Happens When You Take Time Off?

Off Season Training


Older Runners Delay Disability, Death
Regular Aerobic Exercise Prolongs Life and Prevents Injury

Optimal Footstrike


Optimizing Sleep

According to the National Sleep Foundation sleep deprivation is reaching epidemic proportions in the United States. Inadequate sleep accounts for an enormous number of accidents and lost productivity each year, totaling more than $30 billion.

Overreaching and Overtraining in Endurance Athletes
You hear a lot about boosting up the immune system and how important it is to keep it strong. It will stay strong and healthy if you look after it, but if your training is excessive each time you go out, it will suppress your normal immune function and you become more susceptible to infections.

Pacing and Avoiding Race Day Predictions

No athlete likes to be passed during a race. A natural reaction is speed up and attempt to keep pace with the person whose dust you are now eating, but in doing so you just got pulled out of your game and put into theirs.

Passing Rules in Triathlon


Peak Running Speed
If there was just a single factor that you could work on that might improve your racing, what do you think it might be? The key may be your peak running speed...

Pedal Triangles to Ride Faster

Improving your pedal stroke efficiency is one of the most effective ways to improve cycling performance.

Pedaling Technique and Efficiency
Using a powermeter we can determine the wattage George Hincapie produces over any portion of a race or training ride. What is more interesting to see is how his power delivery fluctuates. Some would say 500 watts is 500 watts, no matter how you get it, but I think there's an important element they are not considering...


Plantar Fasciitis


Play It Safe after Recovering From an Injury


Point Of Diminishing Returns?
One thing is for certain- the faster you get the harder it is to get faster.

Preventing Carpal Tunnel Syndrom in Cyclists


Preventing Foot and Ankle Overuse Injuries
The good news is these injuries can be treated, and to a large extent avoided, with proper measures.

Preventing Hamstring Strain
Ever get that cramped feeling in the back of your leg on a long run? Does your leg ever �grab-up� while doing speed work?

Preventing Swimmers Shoulder


Primer For the Self Coached Ironman Athlete


Progressive, Gradual, and Quantifiable- The Training Process
Random training produces random results. You may get faster, you may get slower, or you may make no progress at all. In order to increase your fitness level a few basic and key elements need to be in place.

Proper Recovery
You made it to the big race, you had a blast and you're ready for more. But is your body ready? Give your bones a break with ten tips on recovery from Lance Watson

Proper Running Form

But by knowing a little bit about the physics of running and trying to adopt some of the common traits of all "good" runners, it is possible to improve on what you're stuck with.

RUNNING THE RISK: Marathoners Drive Often a Detour to Injury
With torn ligaments, blown knees and swollen feet, marathoners-in-training are the walking wounded, but many refuse to hang up their sneakers. In doing so, marathoners are running the risk of postrace pain and possible surgery. (Visit website)

Racing In The Zone
The phrase in the zone is used a lot in sport, but what does it mean?

Recognizing and Preventing DVT (deep vein thrombosis)


Report from spring training camp

Road Cycling Safety and Etiquette
How to peacefully coexist with larger and faster moving objects

Runners Knee


Runners Nail


Running Form
A key component to successful distance running is efficiency or economy of movement.

Running Off the Bike
CTS head triathlon coach, Lance Watson, has some great ideas for improving your running off the bike, and they start with improving your cycling efficiency ...

Running Revolution Started as Evolution

Early humans hoofed it not for fun, but for survival

Running Technique
We all know how essential it is to work on swim technique to improve in the water, but when was the last time you worked on your running technique? Gordo tells you how ...

Running; The Veiw of an Orthopaedic Surgeon
It has been estimated that 45-70% of runners experience one musculoskeletal injury each year. Obviously then there may be negative health consequences from running as well as benefits.

Safety In Numbers

Cycling in a group may increase your safety or detract from it. This largely is predicated on the behavior and experience of the group members.

Selecting Aerobars for Triathlon
It is important to choose the right aerobar for the type of event and training you will be doing. With so many designs and price points, selecting the best bar for your needs can be confusing.

Selecting The Right Running Shoe
The three most common causes of injury in runners are doing too much, too soon, not stretching enough (aren't we all guilty of this?) and improper footwear.

Shin Splints


Shin Splints- An Ounce of Prevention
Have you ever heard the term �Shin Splints�? Did you know that there is more than one kind??

Should I Buy a Power Meter?
Although I believe training with power does offer a significant advantages in training accuracy and analysis, I also recognize that it is not for everyone. There are some key questions you should ask yourself before purchasing a power meter.

Simple Drills to Improve Run Economy
Utilizing your energy in the most efficient manner possible is the key part of speed progression. Simply put; the more fluid and graceful you are, the less oxygen you will be using as you run.

Solstice
Each season brings newness and stirs something inside of us, opening us to new goals, new ideas, new challenges, new places, and new friends. We are all connected to this magic that calls us to live with passion.

Speeding Recovery Through Sports Massage
Athletes look for any and all ways to make this happen, and sports massage is a valuable addition to the recovery tool box.

Staying fit during and after pregnancy
(Visit website)

Staying motivated by refocusing your goals

Here are some simple tips for keeping your training going through the off season, and staying mentally prepared and focused.

 

 

Strength Training For Swimming Performance


Strength and Power Training For Endurance Athletes

It is a common belief that endurance athletes don't require strength training in order to perform well. Although this may be the case for many talented individuals, the truth is that appropriate strength training can help improve every endurance athlete's performance

Strength, Speed, and Power Progression to Peak
Proper race peaking requires that you be at your best fitness level of the season at precisely the same time as your goal race(s). This means exact timing and performing the right work outs at the right time.

Stress Fractures


Sun Smart Training
...I wonder though, in ten years time when most of us who have had at least 30 years of training in the sun feel the same way? - I doubt it and with the latest skin cancer results available for all to see, we would be fools to continue those training habits of old.

Supination


Sweat The Stress Out


Swimmer's Shoulder Injury Help: Prevention and Rehabilitation


Take Advantage of Light Days and Rest Days


Tapering for Optimal Race Performance


Tarsal Tunnel


Ten Quick Fixes to Save Your Running Knees and Joints Long Term

Because of the compressive forces and types of muscle contractions involved, running can be very hard on your body. If you are a large or heavy set person; harder still. If you plan on running long term there are some basic rules to follow which will keep you striding long term.

The A,B,C's of Planning Your Race Season
As with many things, planning is the key to accomplishment for your race season.

The Athlete's Secret Weapon
But the most effective ergogenic aid is actually readily available and free;

The Board Game
It would be great if we all started from the same place but, unfortunately, we do not.

The Glass Ceiling
What happens when your hard work as an athlete stops paying off…

The Hardest Way To Get Fast
The athlete who comes out of this period lighter and leaner automatically starts the season at a tactical advantage. They will not have to “lean out” as their training volume ramps up and can focus more on training versus dropping weight.

The Iron Man Six Pack
This six-pack is designed to get you off to the best possible start for your ironman adventure.

The Most Important Element of Training
If you are having trouble training consistently the first thing you have to realize is that training comes last. That's right last.

The Need For Speed


The Peaking Process Explained- hitting your target
Certain types of training must only occur in the 4-6 weeks leading up to your A events. If you attempt extend fitness beyond this time frame, or train well before it, your fitness will degrade, mental burn out could occur, and injury becomes more likely.

The Quick and the Dead: Slick Transitions for Additional Speed

If you have a look through race results you can often see that the difference between final placings is the transitions. Even at the elite level there can be as much as 10 seconds between a good transition and a poor one.

The Race Recap - Learning from Your Mistakes
Perhaps you recall the adage �those who forget the past are doomed to repeat it�? This applies directly to racing.

The Robot
Arm motion is very important in running. The arms work to counter-balance the hips and can even provide lift and bursts of power to the stride.

The Six Most Common Athlete Misconceptions


The Ten Most Common Mistakes Made By Triathletes

Over the past ten years however, working with triathletes of all ages and levels, I have found that there are certain mistakes commonly made by many triathletes in their first year or two of training and competition.

There Is No "Off" Season
The fall and winter is a common time for athletes' to wrap up their race season. It is also a good to take some time off and let you body recuperate from the rigors of high intensity training and racing. Some athletes take as much as four weeks off, but this does result in loss of fitness and requires making up lost ground later. Endurance especially is one of the more difficult aspects of fitness to rebuild. A better approach is to enter a "transition" period in which training and intensity are reduced; perhaps greatly, but a level of fitness is maintained.

Threshold Thursdays
Last week I talked about the Four Pillars of Ironman Success and introduced the concept of aerobic threshold. This week I explain the �why� this is an essential concept for endurance athletes.


Time Management for the Working Class: working your training around work

Do you find yourself squeezing in another 60min windtrainer session after being stuck in traffic, hurriedly mixing your drinks up the morning of a big session, getting a bike service 2 days before the race?? Being prepared will prevent most of these pitfalls, however we too often find ourselves in this familiar position. Here are some simple time management principles that will help you get the best out of the time spent away from the office, factory, shop or lecture theatre.

Tips For The Aging Athlete
While these individuals continue to perform at a high level, there is of course a loss in functional capacity that cannot be overcome by training.

Tips on Exercising in the Cold


To Stretch a Point

Fact or fallacy? Stretching muscles before you exercise will help you to avoid injury.

Training Technique

Having an effective training plan is very important, but if you are reinforcing bad habits or technique with your training you are working against yourself. Technique, form, and skill are often overlooked facets of training. Athletes should spend a portion of each season perfecting their form, just as they work on strength, endurance, and speed.

Training With Others
The outcome of the change in training was a huge improvement in performance. I could complete and recover far better from my long runs, and my quality sessions were better as I wasn't so tired before these sessions.

Training or Maiming?
Can you train 30 hours per week and survive?

Transitioning to a new season

Fitness is transient. The finer elements of race fitness, such as anaerobic endurance and sprint power, take just a few weeks to fully develop -- maybe six to eight. Once you bring these elements to a peak they begin to fade no matter how hard you try to hold onto them indefinitely.

Travel Cycling- Taking Your Work Out on the Road
...you have not been on your bike since last Sunday's ride and feel you are losing your fitness in the face of your upcoming race. You go down to the hotel gym and find one somewhat dilapidated Lifecycle. How is it possible to get a good workout in on one of these? Will the fitness remotely transfer to real road cycling?

Upper and Lower Body Strength Training a Plus for Runners


Use Sculling To Develop Water Sensitivity
To improve your swimming speed and technique you must be able to sense and feel the changes in water pressure on your body, hands, and feet as you move through the water. Some lucky athletes are blessed with a natural feel for the water, just as other athletes are blessed with better skills or coordination on the ball field.

VO2 Max- How Big is Your Engine


Vo2 Max Explained
You probably hear the term VO2 Max thrown around a lot. This article explains VO2 Max, how to improve it, train for it, and a lot of other fun VO2 max such as calculators and charts!

Walk Before Your Run- Get Efficient to Go Faster


Weight Training Can Help Your Heart
Moderate physical activity is good for preventing heart disease, but revving up the pace may be better � especially if combined with weight training, a Harvard study of more than 40,000 men suggests

What Causes Muscle Cramps?


What is cortisol?


When Not To Train
Training, simply, is adding specific stress to the body. Your body then adapts to the stress load, and gets stronger, faster, or more powerful. There are times when completing your work out is detrimental to your training and perhaps your health.

When To Stretch An Injury
Few athletes realize, however, that this stretching can lengthen the healing process or cause further damage.

Who Dares to Chase Their Dreams? A Beginners Guide to Ironman
You cannot control how fast anyone else races. Don't go there. If you want to beat someone else the most important thing to do is focus on your own training and your own race on the day.

Why Am I Doing This; Again?

All athletes train for various reasons. These reasons are what keep us going. It is important to regularly examine your motives and ambitions and to keep them close to you. Without an internal purpose to our training we are like old plow mules; slogging along because we always have. Without a purpose your enthusiasm to train and compete will eventually fade.

Why Do Triathletes Run Funny?


Why Schedule a Transition Phase?
The transition phase may be referred to as �off season� training but is not a time to take �off.� Actually, there is no �off� season. The transition phase is the time of year to let your body fully recover, both mentally and physically, while maintaining a level of fitness.

Why Use a Heart Rate Monitor
Find out why ignoring your heart rate during training could be setting you up for injury and why manually taking your pulse just doesn't cut it.

Why am I so tired? Recognizing and dealing with fatigue


Xterra Fundamentals
For those looking to tackle an XTERRA next season, the fall is a great time to start transitioning road skills to off-road without disrupting your usual training regime.