By ROKA | June 26, 2019, 11:30 a.m. (ET) Sponsored Content by ROKA   WHY DOES A SWIMSKIN MAKE YOU FASTER? Swimskins are a triathlete’s best friend when it comes to warm water races where wetsuits aren’t legal. They’re designed to be worn over your race kit and reduce friction in the water, shaving time off your swim—in other words, swimskins are free speed. Wetsuit temperature cutoffs are typically in the mid 70’s (Fahrenheit), although they can vary from race to race. But why, exactly, does a swimskin make you faster? A swimskin helps you maintain your body line. In swimming, body line eq ..read more

By Katie Rhodes | July 01, 2019, 4 p.m. (ET) Overthinking is an all too often occurrence for most of us, and when it comes to preparing meals for the week it can shift into overdrive. Hey, I am guilty of it too and for good reason. Some barriers that make meal planning daunting include family preferences, budget, time, the unpredictable schedule changes, food waste, and let us not forget not knowing what in the world to prepare that allows you to perform well. However, overthinking is the largest barrier to meal prepping. There are many “diets” claiming to be the key to success and friend ..read more

By Gary Hall Sr. | July 02, 2019, 12 p.m. (ET) When our lungs are filled with air while swimming, we are suspended in the water. In other words, we weigh zero. When we completely exhale all the air, even with some residual air in our lungs, our total body weight is around 8-9 pounds in water, and we sink. With higher buoyancy (air in lungs), we also cause less frontal drag as we move through the water, so it would make sense to keep all of that air in our lungs after we plant our faces back in the water after the breath. After all, we weigh less and we are more buoyant with all of that ai ..read more

By Lisi Bratcher | July 09, 2019, 4:13 p.m. (ET) Cashew, rice, almond, soy, oat, unsweetened, 1%, lactose-free — the milk shelves at the supermarket are lined with a variety of options. You might have wondered which one is the best choice to boost your fitness. Discover how fueling with plant-based, lactose-free or regular skim milk can contribute to getting more out of your training. Why Do I Need Milk? There are several good reasons why consuming milk enriches the athlete’s diet: Protein: Protein can help you to improve performance, lean out and stay healthy during your training. Cow m ..read more

By John Hansen | July 16, 2019, 9:55 a.m. (ET) Injuries are a common and negative side effect of triathlon training and racing. However, there are several ways to mitigate and avoid common injuries. To begin, there a several common strategies to prevent most injuries, no matter where they occur on the body and they include the following: Avoid dramatic changes in running volume and intensity. Allow for proper training and racing recovery to avoid overtraining Stay consistent with training, avoiding long, two- to three-week breaks Engage in an all-body dynamic stretching routine prior to e ..read more

By Seth Rose | July 16, 2019, 2:30 p.m. (ET) It’s race morning and you are scrambling around trying to grab all your gear for the big dance. You know how it goes. Your mind is racing. You are constantly checking the time, either worrying that you will be late to transition or worrying that someone else is going to beat you to that prime spot next to the bike-out area. Let’s not forget triple checking your gear bag, making sure that you don’t forget anything! We’ve all been there. Race mornings can be pretty stressful, and sometimes that stress can hinder your potential for a successful ra ..read more

By Jason Diehl MD, Niraj Patel DO | July 16, 2019, 4:29 p.m. (ET) Intermittent fasting — periods of voluntary abstinence from food and drink — is an ancient practice that has been followed in a variety of different ways throughout the course of history [1]. This process has become a viral topic that has drawn attention from amateur to professional athletes due to its proposed effects on weight reduction and possible performance benefits as a result. Though it is a popular term that has been coined to describe periods of fasting, there are many different types of intermittent fasting. Some ..read more

In theory hydration should be easy; You get thirsty, you drink something… but if it really is that simple, why do so many athletes come unstuck with hydration-related issues during races and training? Andy Blow explains the common mistakes and how to fix them Posted: 11 July 2016by Andy Blow 540 ?? This list highlights 5 of the more common mistakes athletes make with their hydration, to help you become better equipped to avoid them in the future yourself. 1. Don’t drink too much  Whether it’s because of nerves, an irrationally strong fear of becoming dehydrated, or more likely ..read more

By Ross Hartley | July 23, 2019, 2 p.m. (ET) Happy summer! As you progress both through your purposeful training and calculated race calendar, I invite you to keep several ideas in mind for the rest of the season. You first began this season by (hopefully) setting goals. I am a big proponent of deliberate goal-setting using the Goals-Targets-Outcomes template. With this exercise, you plotted the required actions that it would take for you to accomplish your desired outcomes at your championship or ‘A’ races. Revisit this template, especially the goals that you set (the things that you can ..read more

Wondering what activities/fuelling you should do during your taper week, before an Ironman triathlon? We asked top Ironman pro Tim Don for his advice Posted: 23 August 2018by Tim Don Tapering! Man, it’s tough to get it right at every level, but especially before an Ironman when you only get one or two bites of the racing cherry each season. For me, it’s all about feeling good and resting. I’m a big believer that if you’ve done the hard work in the months leading up to the race, then less is more come taper week. For an Ironman, I’d actually do a 10-day taper before the race.   KEEP ..read more