Results of the 1 mile run / 3 mile bike / 1 mile run / 3 mile bike / 1 mile run / 3 mile bike / 1 mile run 1. Jake Gibbs 2. Aaron Robinson 3. Benoit Pelczar 4. Steve Doinidis 5. Gunnar Roll   (7:02 /10:41 / 6:59 / 11:12 / 7:04 / 11:20 /6:59)   (6:36//6:54//7:06//7:04 6:36 / 10:02 / 6:54 / 10:46 / 7:06 / 10:49 / 7:04 6. Martin Spierings  1:06:20 (6:50 / 12:21 / 7:10 / 12:41 / 7:08 /  12:23 / 7:12 7. Kyle Brown 8. Mark Yakushev 1:08:15  (7:41 / 11:28 / 8:20 / 12:22 / 8:24 / 12:11 / 7:49) 9. Jeremy Page Splits to follow... @Regrann from @jakeagibbs winner of th ..read more

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Snaking is when your body jackknifes to each side at the hips going out of alignment with your legs with each alternate stroke. It can be caused by swimming too flat in the water (not rotating) and by a stiff, wide arm recovery flinging your body out of a straight alignment. To fix the problem try rotating your torso with each stroke. Visualize pointing your belly button to each side of the pool with each stroke, like rocking a boat from side to side. Here are a few drills to work on rotation. I suggest using fins as well so you don't have to worry about sinking while getting these right.&nb ..read more

There are two reasons I can think of that you might need this. The most common is you forgot your goggles. Another is you scrapped your face along the road. In any case, here's a workout you can do without getting your face or eyes wet (much). Can't vouch for how your neck is going to feel afterwards. 4 x (100 backstroke / 25 front sculling) 8 x 100 kick, 3 freestyle, 4th one flutter kick, with board and fins, 20 seconds rest. 100 easy backstroke kick (hands stretched out behind you) 8 x 25 water polo drill fast. 20 seconds rest. 100 sculling with pull buoy (25 side sculling, 25 front ..read more

Here I preview the Morro Bay Triathlon based on my experience doing the Olympic event in 2017.   SwimFor the Olympic it's 2 anti-clockwise loops. The bay was fairly protected and very smooth and clear in 2017. It was cold last year (around 55 degrees from memory) but apparently this year it's 58 so should be fine with a normal cap on or perhaps a double cap. The start line is narrow but it didn't seem like people were too keen to line up near the front so it was a fairly polite start (see video 0:28). If you want to pick a side, pick the left side so you're not pushed wide around the buoy ..read more

I use Strava more and more to keep track of both the details and for an overview view of my athletes progress. Unfortunately you can't set plans in Strava, so I rely on my TriLog I've developed over the years for that. But for checking in what athletes actually achieved in their workouts Strava combined with GPS watches are helpful. Here are some personal preferences on how to use your watch to display things properly.  SWIMMINGIt's debatable whether wearing a GPS watch in the water is that useful as at most pools looking at the clock for splits and send-off is accurate enough. But it ..read more

Most kids triathlons are held over pretty short distances and much of the total time of the event can be spent in transition if they don't practice it! The goal should be to have your kid complete the triathlon without any assistance. Not always easy to keep your hands off when your kid is struggling with cold hands and wet equipment! Here a few tricks to make the transitions easier: Elastic Laces - You don't want your kid to have to tie shoe laces in the transition from swim to bike! There are two options. Shoes with Velcro they can just slip on. Or buy or make some elastic laces that you c ..read more

I don't have anything deeply scientific to answer this question but it comes up often and I have a few thoughts on it. Except for the very elite, and even for them, marathon running bears little resemblance to Ironman distance triathlon running. Aside from obviously being a slower pace, the mechanics of running after 112 miles of biking are not the same. It's a marathon shuffle right from the beginning and for most will likely include some walking. Ironman running will also involve more variables such as calories intake and the associated possible digestive issues that go with that. They are ..read more

You log countless miles before your next Sprint triathlon to knock a few minutes off your time. Did you realize you may have let all that hard work evaporate in transition when you spent five minutes tying your shoes in a double knot and removing the sand from between your toes? A couple of easy changes to what you do in transition can improve your overall time and, best of all, cost you nothing in blood, sweat and tears. First, get yourself some elastic laces for your shoes to avoid fumbling with laces with frozen, trembling hands. Use a product like Body Glide on your calves and ankles t ..read more

Goals and planning A first step to starting a log is to set out your goals. Recording goals is an important element of effective goal setting (it's the "R" in S.M.A.R.T.E.R. goal setting strategy). From there you can plan your race season, putting in dates and priorities, so you can better understand how to focus your training. Diaries are also a great place to store your race results to connect what training led to what results. All the data Just recording the time, distance and pace of workouts will provide valuable information. Of course, with power meters and GPS watches now, you ca ..read more