Perhaps, if you were a pro, you would train like one.

You would wake up early from a 10-hour sleep and eat an extremely well-balanced first meal of the day (probably advised by a dietician who specializes in nutrient intake for athletes).  

You would do this before beginning your first of several daily training sessions under […]

Ironman Lake Placid would be my 3rd Ironman in 3 years. My first 2 experiences going at this distance was far from ideal. I didn’t take enough nutrition throughout the day and / or had gone out too hard and things became a sufferfest during the run. I didn’t set up any time goals for […]

This morning’s ride ended pretty suddenly… About 20 km short of the intended finish, and as one could assume, equally far from home.
Luckily, I could make a phone call and arrange a ride (straight to work!)
As prepared as you can be with tools, air, spare tubes, patches and the like… there is always the possibility….
This […]

Hey Lance, I hear you’re going to be doing Ironman.  Neat.  But like those women who write their hotel room numbers on their underwear and throw them at Tom Jones, there are triathlon coaches everywhere who are going to be writing their email addresses on water bottles and heaving them in your direction.  Don’t listen […]

This topic has been touched upon more than once on the Team Running Free website.  (If interested, search articles for “bike fit” in quotes to find them.)  In fact, although I have always contemplated seeking out a professional bike fitter, reading about it here was the final push I needed. 
When I started with triathlon, like […]

The New Year will be here in 10 days.  

Most of you (whether or not you label them as such) have some form of resolution.

If you are not a New Year’s resolution person, and a consistent training routine has long-since been a part of your lifestyle, excellent.  Give yourself a pat on the back.  And […]

Most people I know who are into triathlon are inherently busy people. Jobs, family, school, LIFE gets in the way of training and racing. A lot of people wonder how I manage to fit it in. Well, to be honest, I consider myself lucky in that aside from training, my sole focus is taking care […]

Having a new baby kicking around the house has forced me into a new found need for efficiency in my workouts.  Since the off season is upon me, time to apply that theory to my strength workouts!!!
 When planning this circuit, I knew that I only had about 30 minutes to fit it in.  I identified […]

A proper bike fit is a necessity for all triathletes. I recently purchased a tri bike from a well-known bike store in Toronto. This place was highly recommended to me and I had shopped there previously. I was given a quick 20-30min assessment on my new bike purchase - a few minor adjustments were made - and I […]

A while back another one of our Team RF members (Syd Trefiak) posted an article about shifting your way to a PB (http://resources.runningfree.com/articles.php?article=shift-your-way-to-a-bike-split-pr ). I wanted to build on this article and go a step further and get into the topic of power output or effort as you are ascending or descending on the […]

Many of you have likely come across the same issue that I have faced over the last few years; an increasing number of responsibilities, and an increase in the amount of time demanded of existing responsibilities. 
After being married for 5 years, and now with the addition of our (well, a while ago) 19 month […]

Don’t Fight the Burnout.  Just Burn Out.

Some people know when to expect it.  Others, it will catch by surprise.  And the lucky few, despite being both rigorous and consistent with their training methods will successfully avoid it somehow.

The reality though is that in most cases, a periodized training plan is much like a wave.  Energy […]

In this second posting on this topic, I will attempt to bring together some of the latest research that I have found regarding a very controversial topic of respiratory system weakness. In other words, there is something about your respiratory system that is limiting performance. How does this happen?
I propose, here, a different type of “zoning”. Most […]

Individualized Training Zones. You may have opened up several books, purporting to be the be-all and end-all of establishing training intensity zones to effectively bring out the best racing performance of your life. Several “zoning” methods exist, including methods based on:

Percentage of maximum heart rates (such as, taking a percentage of 220-maximum heart rate)
Percentage of a […]

A year ago, if you told me that I would be captaining a tandem bike in Clearwater with a blind guy on the back I would have laughed.  How could one get themselves in such a position?  Pretty easily it turns out.
Through a variety of circumstances, and the magic of social networking, I met an […]

Recently, I had done a FaCT Lactate Balance Point test with the jack-of-all-trades, Rick Choy. I was initially concerned at first, because I had a very specific protocol that I required. I had been in discussions with the creator of the FaCT LBP test: Juerg Feldmann. He had examined some previous tests done by a […]

Gatineau Park is located less than 4kms from Parliament Hill in Ottawa and is a local Mecca for anyone who loves the outdoors.  Gently rising on an escarpment above the Ottawa River, Gatineau Park consists of 363 square kms of rolling hills and steep climbs through woodlands and rock cuts and is […]

I’ve sat on this information for too long (interview was held on July 29th). Since the big race is coming in just 8 days, I figured I’d give you a quick look into Simon Whitfield’s thoughts heading into the Olympics.
 

Is he is faster triathlete today (vs his 2000 Olympic win in Sydney)?

Sydney’s Simon could not […]

This is an interview I did with Luke Dragstra for my website www.canadiantriathletes.com
CT: Luke, sounds like you have had a hard season of racing already in 2008, how do you feel your season is going so far?
LD: It hasn`t been so bad. The training camp was pretty brutal!! But I really had a bit of […]

Based on my previous history of injuries related to the bike I have become a big supporter of a proper bike fit. While training for IM USA in 2004 I hurt my knee by riding in a position that was too aggressive and sitting way too low. I was very fast and very […]