Time for your Spring Bike Tune-Up

Time for your Spring Bike Tune-Up! But What does your Bike really need? Daylight savings just flipped to “exercising-after-work-mode”, and spring is right around the corner. Depending upon where you live, you may be looking forward to regular outdoor bicycle…

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Supplements and Endurance Sports

Supplements and Endurance SportsThis is the start of a series of articles to cover the ever evolving world of supplements in endurance sports. There are so many supplements in the marketplace each claiming to provide a benefit. I hope I…

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How to Change a Flat Tire

Flat tires happen and sooner or later, you’ll get one. Here are a few easy tips to get your tire changed and get you back on the road. Get off the road, or off the trail, out of traffic. Find…

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What is a Good Transition?

A good transition can be defined many ways by many people, so before you decide what a good transition is, consider what your goals for transition are. My goal is for it to be EASY. Of course I want it…

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Gluten Free for the Rest of Us

We’ve all caught word of the gluten-free craze. First the Atkins’ diet, and now this, right? Not so fast! Eating a gluten-free diet might be news to us, but gluten-free foods have been eaten the world over for centuries and…

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Get Back on Track

It happens to every athlete – middle-of-the-packers, back-of-the-packers, and even professionals – all go through phases in their athletic careers when they cannot get over the hump. That hump can be many different things – stuck at a certain pace,…

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Winning Parents: Who is, Who isn’t and Why

He was doing his best to keep from breaking down, but the tears filled his eyes, the emotions were raw and he was lost. “Whatever I do it’s never good enough”… was what he uttered, but the pain in his…

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Cycling Pace Chart

If you can’t view the chart below, you can view it here on Google Sheets. Time in Minutes and HoursMPH 10 Miles 20K / 12.4 Miles 15 Miles 40K / 24.9 Miles 56 / Miles 112 Miles12 :50 1:02 1:15 2:04 4:40…

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Swim Pace Chart

If you can’t view this chart below, you can view it here in Google Sheets.  Time in Minutes and Hours100 Yards 100 Meters 1/4 Mile Sprint Dist 500 Yards 1/2 Mile Sprint Dist 1,000 Yards 1,500 Yards 1 Mile Olympic Dist 1.2…

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Run Pace Chart

If you can’t view the chart below please use this link to view it here on Google Sheets.  These charts can help you calculate your pace per mile or your pace per kilometer over a given distance. Time in Minutes and Hours…

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Swimming Sets Correctly

When swimming a particular workout, remember that every swim set has a distinct purpose. Swimming is different then biking or running in that you can hammer every day without tearing up you ligaments and joints. Since you don’t feel the…

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The 7 Steps to Getting Faster Next Season

**Updated 9/2020 This is the time of year where I get random emails from triathletes in panic mode. “Coach, I get dropped by my friends on the hills, so I am going to add in hills 3 days a week…

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Cycling Doesn’t have to be a Pain in the Neck

Whether you’re a novice or someone who has been riding a long time, chances are you’ve gone on a long ride only to finish up with pain in your shoulders and a very tight neck. What exactly is going on?…

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Close Encounters – My Experience with Supraventricular AV re-entry Tachycardia

I have been an endurance athlete for almost ten years, but I am 1 year new to the sport of triathlon. Switching from road cycling to triathlon was the best decision I have made as an athlete and as a…

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Athlete of the Month, August 2009 – Beth McGrory

How do I balance training with crazy work schedule?Good question because I really don’t know sometimes, but I think it comes down to when you really enjoy doing something and love what you reap from it, you find a way.…

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