Uncategorized

/Uncategorized

Prevent running injuries with a higher cadence

Up to 80% of recreational runners experience a running related injury (RRI) every year. The most common RRIs occur at the knee and below in areas such as the leg, shin, ankle and foot. Increasing one’s cadence while running can reduce the load to these regions of the body that are most frequently injured. Your run cadence, or step rate, is the number of foot contacts made per minute while you run. Most recreational runners fall between 140-180 steps per min. Cadence is affected by multiple factors and will differ between runners. How do I calculate my running cadence and [...]

2019-08-16T23:18:26+00:00 August 16th, 2019|Uncategorized|Comments Off on Prevent running injuries with a higher cadence

IM Muncie 70.3 Race Report

IM Muncie 70.3 I don’t think anyone on the team has done this half so I wanted to give it a quick review in case you wanted another race option. This one is great to put on your list, if you don’t mind the 13 hour drive or hopping a short 2 hour flight. Great venue!! It’s hosted at a reservoir, which is also the swim site and transition. Very laid back and friendly atmosphere. Lots of shade and lots of things for family with kids to do. While you are on the course, they can access the reservoir to [...]

2019-07-18T00:52:00+00:00 July 18th, 2019|Uncategorized|Comments Off on IM Muncie 70.3 Race Report

Small Victories

“The smallest victories can seem like the biggest wins in the world of triathlon. Triathlon is a challenge with 1 million challenges within. To claim victory over one challenge can propel you to win 999,999 more times.” If we start setting smaller goals, I mean really smaller goals within you training, we can gain so much more confidence while steadily increasing your technique, strength, and efficiency. I’ll give 3 examples: Practice BiLateral breathing during swim training. When: when you have that Buoy between your legs, take advantage of that extra assistance to practice bi lateral breathing. During Brick Sessions ...really [...]

2019-07-18T00:48:35+00:00 July 18th, 2019|Uncategorized|Comments Off on Small Victories

Why flip turns are important for triathlete training

Why flip turns are important for triathlete training.  “Well I’m a triathlete, I swim in open water.  Flip turns don’t help me”, “can’t do flip turns in the open water. Why learn them?”  I know this seems logical but guess what?...it’s not. You are a triathlete, you are three components in one...you are a swimmer, cyclist, and runner.  You abide by the rules of training as cyclists and running. So why not by swimming? Swimmers do flip turns in training. It produces a fluid workout, which helps increase endurance which actually helps in cycling and running.  If you have a [...]

2019-07-08T13:13:19+00:00 July 8th, 2019|Uncategorized|Comments Off on Why flip turns are important for triathlete training

Ironman 70.3 Steelhead Race Report

This year was a year of doing some completely new 70.3 races than I have in the past. I still need to do a race report for Texas 70.3 but since Steelhead is fresh on my mind, I’ll start here! This race takes place in Benton Harbor, MI and the swim is in Lake Michigan. I picked this one due to a great convergence of schedule and course. I love lake swims, the bike is gently rolling and the location made me hope that the weather on the run would be pleasant. Well, 2 out of 3 ain’t bad I [...]

2019-07-05T13:07:25+00:00 July 5th, 2019|Uncategorized|Comments Off on Ironman 70.3 Steelhead Race Report

Incorporating Paddles and Buoy into your swim training

Incorporating Paddles and Buoy into your swim training by Coach Mina Using paddles for swimming has been a long time debate of good vs. bad.  There has been a lot of controversy saying that using them is like a crutch. I feel they can be a great training tool if used correctly and not over used. Using paddles can help tremendously with form of stroke because you are forced to bring a high elbow out of the water and reach, which in turn assists in the rotation of the body needed to grab the water for a strong pull. With this [...]

2019-06-21T21:43:21+00:00 June 21st, 2019|Uncategorized|Comments Off on Incorporating Paddles and Buoy into your swim training

Running Marching Drills

As triathletes, we spend time in the water doing endless drills to help improve our swim technique. We also prioritize single leg drills while cycling to enhance our pedal stroke efficiency. But what about running? Running requires coordination, balance, motor control, rhythm and timing. Just like swimming and cycling, our running form is worthy of attention. Try this marching drill with these key factors in mind: 1. Maintain tall, upright posture 2. Perform reciprocal arm swing 3. Land with soft, flat foot 4. Do not grip floor with toes 5. Avoid excessive wobbling Perform marching drill 1 to 3 minutes before and [...]

2019-06-21T21:49:17+00:00 July 1st, 2018|Uncategorized|Comments Off on Running Marching Drills

Big Data

As Triathletes, we spend a large portion of our training and racing on a bike in the aero position.  While we certainly aren’t “cyclists,” we are most like time trial cyclists than any others (criteriums, road, cross, mountain, etc).  The standard distance time trial in cycling is 40k (often referred to as 40k ITT (for individual time trial as opposed to TTT for team time trial).  While I am hardly the cyclist that I once was (or may someday be again), I love this discipline because it is simple, there are no tactics (other than pacing), there are no interactions [...]

2018-03-14T01:44:07+00:00 March 13th, 2018|Uncategorized|Comments Off on Big Data

Be Epic

Growing up in a family of 8 boys and 1 girl, I have always been a fairly competitive person. As an adult, I ran in many local races, such as the Crescent City Classic. Around 2003, one of my brothers started running and recruited me to join him in longer distance races. From 2003 to 2012, we ran a number of local races, including numerous half marathons. When I finally ran my first marathon, I hated the last 6 miles and swore I would never do it again. In April of 2013, a friend of mine heard that I was [...]

2018-01-19T23:37:17+00:00 January 19th, 2018|Bike, Race, Run, Swim, Triathlon, Uncategorized|Comments Off on Be Epic