Second Opinions Can Save Lives

Following is a story about persevering through a medical diagnosis and trusting your instincts. This is D3 Athlete Karen Pompay’s story. I was never much of an athlete during my childhood. In fact, the best workouts I got in the…

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Lessons Learned from a Self-Coached Coach

It goes without saying that I wholly believe in the power of a strong coach-athlete relationship.  Most of the athletes I coach appreciate the freedom that comes with the structure I provide in their training plans.  Freedom in structure?  You…

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Athlete Case Study: Ricardo Menendez

I started coaching Ricardo in March of 2020 before we fully understood the impact Covid-19 would have on the racing calendar.  As the months progressed and the reality of canceled races began to sink in. Ricardo remained motivated to train…

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Eat Wisely During the Holidays

The holiday season can result in some interesting eating. Calorie requirements can be reduced during the off-season in the Northern Hemisphere when training loads may be relaxed and fewer races are happening.  How can you get through the cake, pie,…

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New York City Triathlon: a 20 Year Memory

I have no doubt that some of you have been thinking things must get better in 2022. I am of course talking about Covid and its impact on our lives and racing.  I am feeling optimistic and have been thinking…

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Athlete Case Study: Trudee Andersen

Triathlon coaching – it offers an opportunity to guide athletes into the competitor they want to be.  The following story is a complete picture about the process and evolution of a beginner triathlete that I’ve had the privilege of coaching.…

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When to Reach Out

This week I completed my application to recertify my USA Triathlon coach license. Part of the preparation in addition to attending courses and seminars involves signing an agreement of the USA Olympic and Paralympic code and USA Triathlon best practices.…

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Two Essential Metrics to Formulate your Bike Power Zones

When we engage in training, our body undergoes specific adaptations in the hope of improving the body’s efficiency and capacity. Athletes train in specific zones to apply a measured amount of intensity to improve targeted areas of their physiology. When…

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3 Fresh Tips for Your Off-Season

For many of us, the end of the triathlon race season is approaching. Depending on how long or how successful your race season has been, this may determine the state of mind you have going into your off-season. The off-season…

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Thermoregulation

Thermoregulation:  the maintenance or regulation of temperature – Meriam-Webster Thermoregulation is a process that allows the body to maintain its core temperature in a state of equilibrium.  While it is important to maintain this in both cold and hot environments,…

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Excelling at Off-road Triathlons

Whether you love nature or just want to challenge yourself with something new,  many triathletes often eventually try their hand at off-road events.  It often comes as a shock, however, that their hard-earned fitness at road triathlons doesn’t always translate…

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Nutrition Strategies for Pre and Post Exercise

Your nutrition choices are driven by frequency, intensity, duration, and the types of training you are doing.  The choices you make affect your performance and recovery between sessions.  It’s ideal to eat something before your workout sessions to get the…

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Athlete Case Study: Mary Peebles

I would be surprised if there was any competitive athlete, of any age, who was not worrying in January that their fitness had taken a hit and it would be hard to get back to a normal season of racing. …

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The Chocolate Mile

Fast running with a fast, delicious recovery.  Your total running breakdown is as follows: 2 mile warm-up, 1 mile of fast running, and a 1 mile cool down = 4 miles total as follows: Warm-Up: Run 1.5m Run 4×50 meters…

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Remember Fueling as you Return to Racing

As racing calls us back to the start line, it’s important to remember your fueling strategies for race day. It’s important to give yourself time throughout your training to test your planned strategies because you never want to sabotage your…

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