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…

Read More

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…

Read More

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…

Read More

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…

Read More

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?…

Read More

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…

Read More

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.…

Read More

Athlete of the Month, June 2009 – Sasha Underwood

D3: Who is your coach and how long have you been working with him/her? SU:My coach is Mark Dillard and I’ve been working with him for a little over one year. D3: How do you balance your training with everything else;…

Read More

What does Periodization mean and how does it Apply to Triathlon Training?

If you have ever wondered how the Russians were kicking our butts for three decades in sports, here is the answer. Yes, there were some Eastern Block women that looked like they could play for the Pittsburgh Steelers, ‘Steel Curtain’,…

Read More

Swim Drill: Side Kick

Right Side Kick: How: Kick on your right side, with right shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced itto look at the bottom, but be sure to maintain vertical shoulders when on…

Read More

Swim Drills vs. Swim Volume

Lately there has been a lot of fuss over swim drills. With the introduction of Total Immersion a few years back, people have been saying that swim drills are the hot new thing on the market. New? They have been…

Read More

An Athlete’s Struggle with an Eating Disorder

My journey in life will always be changed. I thought that an Ironman would change my life style, but I was wrong. All my love of racing and challenges couldn’t change the disease/disorder that I had. The only thing that…

Read More

Athlete of the Month, November 2008 – Joe Vrablik

Need a challenge? Race a triathlon, that’s what our Athlete of the Month did. Meet Joe Vrablik! D3: What was your motivation to get started in triathlon?JV: For various reasons, my life had just hit rock bottom. I was overweight,…

Read More

Athlete of the Month, October 2008 – Bob Seemuth

D3: Why did you become a Triathlete?BS: I had to do something! When you are 53, porky and grouchy, a frustrated Type A, action steps must be taken. I remembered Julie Moss of 1982 Kona fame, had a neighbor involved…

Read More

Athlete(s) of the Month, September 2008 – Pat and Monica O’Connor

D3: You two met at West Point, what were your athletic endeavors then?Pat: I played Division I lacrosse all four years.Monica: I participated in intramural sports all four years. General MacArthur mandated that every cadet should be an athlete. So every cadet…

Read More