Racing in the heat can impact your performance. Heat ads a level of stress to the body over and above the stress of the effort itself. Perceived effort is often much higher as well, which can add significantly to the mental stress you may feel. Below are three things you can do on race day to maximize your performance when it’s hot. Slow down! If you are doing an Ironman in extremely hot weather you may simply need to slow down. Heat ads another level of cardiac stress that may make your effort at your goal race pace unsustainable. The watts you are pushing or the pace you are running may ne ..read more

The long pace runs are designed to take the guess work out of what you will be able to do on race day.  The bulk of the long run will be pace specific and on target so when it’s time to race you will have the confidence to perform at your potential.  Below are 5 key pieces to focus on pre and during your long paced runs. Warm up Pre training nutrition Nutrition during the long run Pacing and Effort Mental cues and strategy On the long pace runs it is important to mimic your race conditions as closely as you can.  If you live in the area where the race is taking place ..read more

There are two ways to generate speed when running.  One is to increase stride length and the other is to increase leg turnover.  Leg turnover simply means the number of times your feet cycle through the running motion (or touch the ground) in one minute.  Everyone has different stride lengths and although this can be improved it is typically very individual and can depend on a number of factors such as leg length, flexibility and range of motion- as well as range of functional motion (the maximum range you can actually generate power in).  Turnover however can be constantly ..read more

Motivation Probably the most important step you can take to light a motivational fire under your butt is to actually register for a triathlon event. Signing up gives you a very clear timeline and a sense of urgency. Once you are registered find yourself some training partners. Most of the time we are less willing to let someone else down than we are to let ourselves down. Training with a group or friend is a great way to stay motivated. On days that you are struggling to find motivation, always remind yourself of the “why” you are doing this. Everyone has their own “why” and there are no wrong ..read more

Have you ever been to the swimming pool and wondered what the huge clock with the different coloured hands is? That marvel of technology is called a pace clock and it is one of the tools you should become familiar with for your swim and triathlon training. We live in an era of smart watches and high tech that can record every second of every workout. These devices are useful and a great way to track your triathlon and swim training metrics. However, there is still a very strong case to be made for learning to use the pace clock at the pool. The first reason is that most swim workouts that are ..read more

When talking with seasoned endurance runners it’s common to hear how fall is their favourite season for marathon training. The cooler temperatures, bucolic scenery, and fewer crowds on trails can be a welcome experience for runners. Especially in comparison with the heat and bustle of the summer.  To take full advantage of autumn’s great weather and advance your endurance goals, consider the following marathon training tips. They’ll help you improve your skills and stay on track for the next several weeks. Fall Marathon Training Tip #1: Stay Hydrated As temperatures dip and autumn weather ..read more

Competing in endurance cycling events, such as an Ironman triathlon or road race, requires an athlete to be dedicated to their training program. It also requires the athlete to have access to the right tools and the right equipment. And, for triathlon athletes, this means investing in a bicycle designed for use in triathlon competitions. What is a Triathlon Bike? Triathlon bikes are specialized bicycles that are designed to maximize athletes’ performance in a triathlon setting. Triathlon bikes are unique and vary from other high-performance bicycles, such as a road race bike or a mountain bike ..read more

Training for an endurance event, such as a triathlon, is no small feat. It requires dedication to a difficult sport and for the endurance athlete to be committed to a training plan. Athletes in training inevitably develop a close relationship with their bodies and can often identify their natural and unique cues. But sometimes, when training gets tough, an athlete needs help deciphering what their body is communicating to them.  This is when performance assessment tests, such as the INSCYD Power Performance Decoder test, become invaluable. What is an Endurance Performance Assessment Test ..read more

Faster endurance running times are often achieved more easily when cross-training strategies are part of the training program. By adding different types of physical training, like cycling and swimming, it allows runners to improve their overall performance without adding unnecessary impact load to joints.  Why a runner should want to increase their running speed is a personal decision. It could be to compete in a series of races, manage health and stress better, or as part of a marathon training program. But, whatever the reason for wanting to improve your pace as a runner, adding cycling ..read more

Endurance running is a beautiful sport that naturally enhances both our physical stamina and mental strength simultaneously. Endurance running serves to improve a person’s cardiovascular health, is often used for stress relief, and also is an enjoyable way to connect to a community. However, endurance running is also challenging. To be successful as a long-distance runner, having a well-developed training plan — such as a marathon training plan — is highly recommended. Wait, I just want to train for a 10k run. Why do I have to train as hard as a marathon runner? Even if you’re not looking to c ..read more