Firm Footing

Anyone living East of the mountain states should recall with fond memories the polar vortex of 2014 that had the Great Lakes frozen solid with downright wicked temps that seemed never ending. Many athletes across the country were forced indoors…

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Becoming a Runner

As coaches, we have all heard the following comments somewhere along the way, either at local tri team meetings, or out on a long Sunday group run, ‚ÄúI just survive the run because I‚Äôm not a runner,‚Äù ‚ÄúI‚Äôm just going…

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Running Drills: Pretty Running and Good Form

In this video, Coach AJ demonstrates good run form or ‘pretty running’.

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Running Drills: Pre-Run Activation Exercises

In this video, Coach AJ demonstrates the Bobby McGee pre-run activation exercises.

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Running Drills: Toe Walks, Heel Walks, Skipping, Fast Feet, etc

In this video, Coach AJ demonstrates how to warm up properly using toe walks, heel walks, skipping and fast feet.

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Running Drills: How to Run Strides / Pickups / Accelerations

In this video, Coach AJ demonstrates how to run strides, also known as ‘pick-ups’ or accelerations.

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3 Running Injuries and How to Prevent them

Running injuries to the lower extremity are common and are very often caused by cumulative trauma. Even an acute injury such as a hamstring strain can occur as a result of chronic muscle imbalances in the body. Uncovering weak links…

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Training for Triathlon Speed

The Need for Speed Quick and Efficient Workouts that Can be Done in an Hour or Less Here are three quick and efficient workouts that can be done in an hour or less: These are especially good for short course…

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Everything I learned about Triathlon, I learned in Kindergarten

Everything I Know about Triathlon, I learned in Kindergarten Remember when you used to go to the neighborhood pool on the weekend and spend endless hours swimming and playing games with your friends? How about going outside and playing kick…

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Finding Success with a Fall Running Program

September for most people means fall, which means kids starting school, cooler days and the summer triathlon race season winding down.  Often, we are left feeling a little shorted by the end of the summer or the end of the…

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3 D3 Coaches Give you Their Tips and Workouts for a RainyDay

Coach Mike I love to run in the rain. It‚Äôs refreshing, cleansing and I don‚Äôt worry about how wet I‚Äôm going to get or how fast I‚Äôm going to go unless I have a specific speed workout that day. I…

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Beastly Brick Workouts

Workout #1 by Coach Jim Hallberg For a winter time bike trainer workout, que up a good movie or Tour de France video, or anything else that gets you going for 2 hrs and follow this: Start with a 20…

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Integrating Bike – Run Bricks when Moving Up in Distance

Strategies for getting used to running off the bike when starting triathlon or taking on a new distance. The old saying that practice makes perfect is bit overstated, when in reality, the quote should be ‚ÄúPerfect practice makes perfect‚Äù. Preparation…

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Recipe for Completing the Perfect Workout

Sometimes coaches and athletes have different ideas about what makes for a great workout. As a coach, the easiest part of my job is posting a workout. As an athlete, the easiest part of your job should be doing them.…

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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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