Energy Lab Instructors Tell Us How to Wake Up for an Early Morning Workout

Unless you have a flexible or nontraditional work schedule, something every dedicated athlete must face, at least occasionally, is the prospect of training early in the morning. It can be tough to wake up knowing others are still snug in their beds. But how best to make it happen? This week’s question is answered below by some of our faithful morning regulars and AM instructors. Some of these folks have dutifully been attending 5:30 and 6 AM classes for as long as we’ve been open! Read below for ideas on best practices! (more…)

QOTW: How should I approach back to back IRONMAN races?

With the change in format of IRONMAN Florida this past weekend, many athletes are looking for another shot at IRONMAN sooner than they were expecting. I have heard from two athletes this week who are considering IRONMAN Cozumel which means only four weeks between events. Today’s question was specifically about how to approach this short window of time between events. (more…)

QOTW: How Do I Get Started Riding on the Trainer?

After last week’s question about starting cycling in general, we  received a question asking for advice geared more towards the practical aspects of riding a trainer for the first time.  Although, of course, we wish everyone could join us at the lab and escape the loneliness of basement trainer riding!

So perhaps you’ve considered hitting the trainer this winter, but the number of choices, purchases, and general knowledge to be accrued seems daunting. The available options for trainers, workout types,  and watches alone can be overwhelming. That’s why the preferred option is usually to join a community which can help you with a goal, metrics, and the community piece. (more…)

Attacking Your Weakness- The Bike

This is the fourth article in our Attacking Your Weakness series. Be sure to check out our other articles on improving your swim, run, and overall fitness.

Is your cycling leg the one that’s dragging you down? Cold weather is no reason to opt out of cycling! In fact, the winter is the perfect time to take your cycling up a notch with some focused indoor training.  Like the other articles, we’ll assume that your primary goal is to improve your cycling for triathlon and that you’re not a pure cyclist. (more…)

Attacking Your Weakness- The Swim

This is the third article in our four part series about attacking your weakness in the off-season

To swim or not to swim during the winter months? That is the question. Just to summarize the common arguments on both sides, here they are

Reasons NOT to swim

  • It’s only x percentage of the race overall, so it doesn’t matter (to you)
  • I’m only losing x number of potential minutes due to my poor swimming compared to xx(x!) number of potential minutes gained by focusing on cycling or running
  • I’m not going to be winning the race anyway, so saving 5-10 minutes doesn’t make sense for me
  • If you are already a skilled swimmer, it only takes a few weeks to get your swim up to 90% or so of your best (childhood competitive swimmer)
  • You are not a skilled swimmer, but you’re skilled enough to finish and that’s your only goal (more…)

Attacking your Weakness- The Run

This is the second post in our four part series about attacking your weaknesses during the off-season. If you missed part 1 of working on your weakness, be sure to check it out!

Let’s say the run is dragging you down and you’re ready to do something about it. There are a number of different approaches to take with this goal. This article will assume that your primary goal is to perform well during triathlons and that you’re not a pure runner. However, If you primarily consider yourself a runner who dabbles in triathlon, or you just have the strong desire to marathon and are relatively injury free. then ignore this advice and keep running. (more…)

Attacking Your Weakness- Part I

This is the first in a four part series of how to best approach and maximize your off-season to set you up for the best possible 2014.

The triathlon season is winding down for the year and this is the time of year when folks start asking “What should I do during the off-season’ There is plenty of non-triathlon related fun to be had as well as not-so-fun obligations to catch up on, however this blog will assume your primary goal is to maximize your fall and winter to set yourself up for an improved 2014. It also assumes that you aren’t burnt out, and are healthy and injury free. (more…)

QOTW: Which is most important in cycling- power, weight, or aerodynamics?

You may have heard long-time cyclists discuss their efforts to make their bike lighter and more aero, geeking out over saved grams of weight in expensive bike parts or the latest aero helmet or water bottle. But how do the three factors of weight, power output, and aerodynamics work together to dictate cycling performance? Which is the most important or which factor do you need to personally work on? (more…)