Simple Keys to Success...

charisa.gifBy Charisa Wernick

Often when people ask me what the hardest workout I do is, I reply that it’s not a single workout at all. The hardest part of training is doing these workouts day after day after day. In other words: consistency. Doing a hard workout once brings small benefits. But being able to do hard workouts consistently month after month, in short, yields results.

Putting in the time
A large part of training for a long-course triathlon simply involves putting in the time. It can be easy to get caught up in intensity and heart rate zones or watts, and these training tools can definitely help improve performance. However, many times simply spending time swimming, biking and running consistently will lead to improvements in racing.
Six-time IRONMAN champion Heather Wurtele says consistency is probably the most important aspect of her training, and is responsible for her consistent improvement over the years. "I think people assume that they have to have these epic sessions—and of course there is a time and place for high- ...

Living Fully & Maximizing Performance...

ager.gifLegendary triathlon coach Brett Sutton writes about how a balanced work life may be the key to enhancing your performance on the race course.

By Brett Sutton

One of the predicaments with our sport being such a time consuming hobby is in how we “fit in” those other aspects of life—school, family, friends and work—that make us who we are.

Since starting our age group coaching it has been one of those pleasant synergies we come across, as balance, and getting it right, is crucial to all levels of performance. Yet over the last six months I’ve heard many of our [age groupers] express their envy of our pros who have the freedom to just train and do nothing else.

While it no doubt helps, it may not always be the performance advantage you think it is....

Thinking About Important Stuff...

ma-and-hubby.gifBy Michelle Andres (teamandresjourney.blogspot.com)

Yep…I’ve decided after two weeks that life is just too darn short for me to not have a little sugar in my life and I don’t have the “fight in me” to put training first.  In my last blog I talked about discipline and sacrifice and putting it all out there…here are some of the bits from my last post…

HOWEVER…I know I have more in me.
This last week I finally felt at peace with all the decisions and changes that have happened lately and I’m ready to go all in for IM Wisconsin.
So here it is…I’m giving up all junk food until I cross the finish line at IM Wisconsin.
GAME ON!!  I’ll keep you posted on all that entails along with more on the journey to getting my CR back and setting a new PR.

This last weekend I headed to Madison to get out on the course and try to find the passion for IM and racing.  I learned many things about myself in the few quiet long beautiful days riding my bike....

Velodrome Training For Triathletes...

velo-guy.gifBy David Moore

Serious triathletes have always known that in cycling, efficient, powerful form is key, and that by far the best way to develop form is on a fixed-gear bike. What’s more, by far the best place to ride a fixed-gear bike is in a velodrome.  Cycling stars like Bradley Wiggins and Mark Cavendish grew up on velodromes.  The ultimate cycling time trial, the hour record, is only contested on a velodrome track. So it’s no surprise that world number one triathlete Gwen Jorgensen has been spending lots of time on the track in Australia as of late!

Minnesota triathletes too often forget that the only velodrome between Lake Michigan and Colorado is right here in Blaine, at the National Sports Center.  This past winter, an outpouring of community-funded support resulted in a major renovation of the track. The renovation will be completed in just a few weeks....

How to Approach Your First Race of the Season...

live-bike.gifHEY EVERYONE: Chain of Lakes (RESULTS) and Cinco Du Mayo (RESULTS) happened this morning. Words and images on COLT will appear tomorrow. Cinco stuff will post on Monday.


Set realistic performance goals before you jump in for your first 2015 race effort.

By Bethany Rutledge (triathlon.competitor.com)

Unless you’ve been racing or training with a lot of structure through the winter, you probably don’t have a confident sense of how to pace your early-season race efforts. Here are some guidelines to help determine appropriate pacing.


Test your baseline and progress.

If you’ve been training in a structured way, you’ve likely already set and trained to your zones. According to Brian Stover, owner of Accelerate 3 Coaching in Tucson, Ariz., you should test regularly every 4–6 weeks to see trends toward improvement.

“Athletes should have one set they repeat and record their times,” he says. “For swimming, it could be an 800 time trial or a series of 300, 400, 500 repeats recording the average pace per 100 through the set. For cycling, it could be a 20K or a series of 10-minute intervals recording the average watts per interval. For the run, do a 5K or a series of 1–2K repeats recording the average time. Over time, you’d hope to (should) see a trend toward faster times.” ...

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