Triathletes come from a variety of backgrounds, and swimming is often the most challenging discipline for many. While some swimmers move through the water smoothly and efficiently, others seem to struggle yet were determined to improve. For those who are new to swimming, it can be a tough discipline to master. Even for experienced swimmers ..read more

Understanding Metabolic Efficiency: A Game Changer for Endurance Athletes Metabolic efficiency is a key concept for endurance athletes looking to optimize their performance and energy management. It refers to how efficiently your body uses its internal stores of carbohydrates and fat at different exercise intensities and even at rest. Normally, our bodies burn a mix ..read more

Starting Your Triathlon Season Right: The Importance of Performance Testing As the new year begins, many triathletes and cyclists are eager to jump back into training. December often marks the start of a focused training period, with a solid three months of winter conditioning and base building. This preparation is crucial for setting yourself up ..read more

The Challenge of Swimming Straight for Triathletes For many triathletes, swimming straight in open water can be one of the most frustrating aspects of the sport. Despite strong fitness and training, even a slight deviation from a straight line can lead to significant time losses and extra fatigue during a race. While pool swimmers can ..read more

The Importance of Lowering Your Stroke Count Why would you want to lower your stroke count? Simply put, if your stroke count is too high, it can indicate inefficiencies in your swimming technique. But how do you know if your stroke count is too high? When swimming at an easy pace, without adding much power ..read more

Understanding VO2 Max Workouts VO2 Max workouts push your body to its limit in oxygen consumption, which allows you to run faster, bike harder, and swim with more power than during easy endurance sessions. But the goal isn’t just to hit these high numbers; it’s about how these efforts can enhance your overall performance. Typically ..read more

Swim Straight! How to Master Sighting in Open Water When swimming in open water, sighting is a crucial skill that allows you to keep a straight course and stay on target. Seeing the horizon is more than just looking up; it is also about minimizing disturbances to your swimming rhythm while spotting the horizon efficiently ..read more

Whether you’re a triathlete doing an Olympic distance / International triathlon or a runner, racing a 10K or longer distance requires not only determination and consistent training but also a mindful approach to avoid injury and optimize recovery. While interval and speed work are commonly suggested methods, it’s crucial to tailor your training based on ..read more

Change your thinking from strokes per minute to seconds per stroke.  Instead of frequency, think period. This allows you to do faster analysis of your swimsperiments.   20 strokes @ .9 sec/stroke = 18 seconds. Vs 20 strokes @ 68spm = ?? (Can’t do that math in the pool quickly) You need to test/ train tempo in a ..read more

Image by moerschy from Pixabay Recently an athlete asked me the following question: I’ve noticed that I can pretty much keep up with people on rides. Except when we hit a hill, I hit a wall.  Thank god my descending skills are great otherwise I wouldn’t catch up with the pack! Any recommendations in terms […] The post 5 Ways to Become a Better Hill Climber – Bike Training appeared first on Steel City Endurance Coaching - Triathlon & Endurance Training ..read more