trainingplan

Ketone Esters

What are they and do I need them? By Coach Maria Simone In endurance sport, recovery, fueling and hydration can make or break our training progress and race day success. So far, I haven’t said anything you likely don’t already know.  But, here’s something you may not have heard of: ketone esters, which is a[…]

So, You want to PR, Podium or Qualify for a Big Race: 5 Tips to Make it Happen

By Coach Maria Simone I like to make big dreams happen for my athletes and for myself. In many cases, these dreams revolve around aggressive time goals, standing on podiums, or qualifying for specific races, such as the Boston Marathon, World Championships 70.3/140.6, or Team USA.  When I work with an athlete long enough, we[…]

Common Training Mistakes and How to Avoid Them

 By Coach Maria Simone Training mistakes: we’ve all made them. Sometimes we re-make them. Other times, we may not know we are making them.  In all cases, minding what I like to call the “1% details” ensures we make the most out of our hard work. After all, all of these 1% details will add[…]

Taper Science And Art

By Coach Maria Simone Ah, the taper. Depending on your response to taper, you are either dreading this period in your training, or you are eagerly looking forward to it.  Personally, I love the taper. I imagine my body putting itself back together after weeks and months of hard training. It is a time when[…]

5 Things Beginners Can Do To Improve

By Coach Jason Bahamundi If you’re reading this article, then you are giving endurance sports a shot. That is the first thing you did to improve as a beginner – and probably the most important. Pat yourself on the back and then grab a cup of coffee, because we are going to discuss 5 things[…]

HIIT Training: What, When, and How

By Coach Maria Simone High Intensity Interval Training, a.k.a. HIIT, makes your muscles AND lungs burn and scream. These are the sessions where you beg for mercy – only to realize the endurance sport gods don’t care.  More scientifically, HIIT works your anaerobic energy system, with intervals that are approximately 30 seconds to 3 minutes in length. Depending[…]

An Introduction to Gravel Bike Riding and Gravel Triathlon

By Coach Mike Stout  Do you love trying new adventures, such as cycling off road, and running trails? If you do, then a gravel triathlon offers this and so much more. Instead of riding & running on the road you’ll get the opportunity to experience the challenge of racing on a variety of terrain and[…]

It’s Not All About the Base

An Overview of the General Preparation Phase of Training By Coach Maria Simone The following are pairs of headlines I found on the internet after a simple search for “base training in endurance sport.” You may read through these articles and headlines, and scratch your head. What the heck?!? Should I go long and easy,[…]

How do we run?

An overview of the gait cycle and 3 common form issues By Coach Maria Simone As an endurance athlete, you’ve likely been asked: “Why do you run?” Our friends and family are so curious about why we put so much time and energy into our training. A less-often asked question is: “How do you run?” In[…]

You signed up for a race. Now what?

By Coach Maria Simone You pause for a moment as the anticipation builds. You click “register.” Just like that: your journey to race day begins! So, um, what happens now? This article helps you answer this question, by outlining the initial steps to your race day success. Set Goals. Your success begins with a vision[…]

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