Training your Bike Cadence in the Off-Season

Are you amazed at Lance Armstrong’s cadence? Do you try and achieve that same cadence on your rides? If so, should you? There has been a great amount paid to Lance’s high cadence, but does that cadence translate to better…

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Winterize your Bike

Winter is coming so get out and ride! We are all very good at using the weather as an excuse not to ride, and who wants to ride the trainer all the time? However, if you want to improve and…

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Bike Workouts to Help you Transition from the Base to the Build Period

A general rule of thumb for writing a comprehensive training plan is that it should encompass progressive overload, be specific and take into account the individual needs of a specific athlete. Scientific approach to designing a training plan that follows…

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Bike and Run Pacing and Thoughts on How Hard you Should Train

Many athletes have a hard time with regard to intensity. We all work hard in our daily lives, and it’s only natural to want to work hard at being a better athlete. Working hard at doing the right things is…

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Get Faster, Know your Numbers

I hear over and over again about the notion of not being able to push oneself in a particular discipline. For some it might be swimming, for others running, and today I‚Äôd like to discuss biking. I‚Äôd like to discuss…

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The Daily Ride

Typically, I ride my bike three times during the day. It‚Äôs not what you think though. I‚Äôm not obsessed with riding, I‚Äôm not putting in 100‚Äôs of miles each day, and yes, I do have a job. Two in fact!…

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Racing Ironman with a Power Meter

Now that the big day has arrived, you‚Äôll want to pretty much stick to EXACTLY what you have been doing in training. That means not exceeding pre-determined limits on the hills and keeping your watts within a certain range. Along…

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Flip your Training Pyramid Upside Down

While writing this article, I mentioned the topic to one of my athletes, who averaged 10.2 hours of weekly training, and raced to a 10:32 at IM Arizona. His reply was: ‚ÄúJust tell all your IM distance athletes to not…

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Being in the Zone

A Refresher on Training Zones  Reading through all the different methodology regarding heart rate training can be confusing. This article is a refresher on heart rate training and training zones. I have dedicated some time to understanding all the different…

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The Myth of Long Slow Distance (LSD)

Most of us have heard the acronym ‚ÄòLSD‚Äô and we know that it stands for ?Long Slow Distance?. I decided to write this article about LSD to debunk a few myths. I don‚Äôt think of ‚ÄòLong Slow Distance‚Äô as being…

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The Ideal Heart Rate for Ironman Training

One question our coaches are frequently asked is, ‚ÄúWhat is the ideal HR zone for the Bike & and Run portion of a full IM?‚Äù Even for someone just hoping to finish an Iron distance event this is an important…

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The Triathlon Minute, Episode 61, Drill to Smooth out your Pedal Stroke

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. A progression of high RPM spinning drills will help you achieve a smoother pedal stroke…

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D3 Triathlon Minute, Episode 53, How To Clean your Bike Cassette

In this week’s D3 Triathlon Minute, Coach Dave shares his quick and easy way to clean your cassette.

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Aerodynamics: Tips for a Faster Bike Split

It’s no secret that aerodynamics play a significant role in shaving down time on the bike. Here are a few tips from Todd Carver, Chief Fit and Education Officer at Retül, to reduce drag and improve performance. (1) Find a…

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The Triathlon Minute, Episode 24, Pedaling Drills

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. In this week’s Triathlon Minute, Coach Dave shares an important cycling drill that will help…

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