This is what we do.
By Coach Lindsay Leigh Adding yoga to our routine allows us to reap many benefits, such as greater mobility, flexibility, mobility, concentration, body awareness, mindfulness, and stress relief. There are different types of yoga classes, from Yin-based yoga, which features long holds and is recovery-focused, to flow-based classes, which take you through proper warm-ups (usually[…]
By Coach Lindsay Zemba Leigh It’s no secret that swim speed is highly dependent on technique and form; some coaches estimate as much as 80% of speed is dependent on technique with only 20% dependent on fitness. And this seems right. We know that swimming harder (with effort) often will not translate into swimming faster[…]
By Coach Maria Simone You may have heard me say before that wrist-based HR monitors, also known as optical sensors, don’t work. A look at any file from a wrist-based strap will show you pretty quickly their general lack of reliability, and tendency to provide erratic readings. Below is a graph of a run that[…]
By Coach John DiPalo In addition to all of the swim, bike, and run work that we do, it is important to have the tools and the knowledge to perform basic mechanical tasks on your bike. Not only will it save you money and time (no more bike shop visits for basic repairs and maintenance),[…]
By Athlete Ray Moran Going into the race, I was struck by how many senior athletes were racing with Team USA. Even in the older age groups, and how quick they were! So many veterans of multiple Worlds races! They were all so willing to welcome new racers to Worlds, share tips and advice,[…]
By Athlete Ray Moran I was looking forward to this day, having seen pictures and heard stories of past World’s Parades, and also getting another chance for a reconnaissance bike ride and getting comfortable with the course. My 2nd day in Townsville, many more athletes had arrived, and I was struck at how welcoming[…]
By Athlete Ray Moran Townsville is a coastal city with a population of approximately 180,000, in northeastern Queensland, Australia. It’s famous for The Strand Esplanade, with beach-side piers, parks, restaurants, and pubs, and 300 days of sunshine annually. It’s located along the Great Barrier Reef, with several nearby islands popular for snorkeling, wreck diving,[…]
By Athlete Ray Moran “Congratulations! Your standing in the 2023 USAT National Rankings has qualified you for a spot on AG Team USA in the Long Course Duathlon.” This email from USA Triathlon (USAT) arrived on April 11, 2024, inviting me to compete in the 2024 World Triathlon Duathlon World Championships, in Zofingen, Switzerland, then[…]
By Coach Jason Bahamundi In 2014, I entered my first ultra: the Rocky Raccoon 50 miler. I vividly remember two people telling me that they don’t run ultras because they don’t feel like it’s running since it includes hiking. I couldn’t understand this thought process. Hiking is essential to run faster, and it is a[…]
By Coach Maria Simone When the course profile came out for Happy Valley 70.3, many on our team were abuzz because of the considerable climbing on the bike and the run (and maybe the swim). But, Happy Valley isn’t the only race out there that takes us over hill, over dale. As we move into[…]
