Monthly Archives: May 2017

Run Faster Uphill: Dave’s Hills + Flats Workout

Oftentimes when I see athletes running uphill during a race, they falter near the top and lose their form and speed. If you have a hilly race on your calendar or if your legs feel tanked every time you finish a hill session, then this workout will help. Today's Workout Wednesday powered by Bioastin will help develop [...]

Break Your Plateau on the Bike with this VO2 Workout

Time and time again athletes tell me they are putting in substantial time on the bike every week but they haven’t seen any improvement. Usually when I ask them more questions about their training, I learn that they are riding for hours at time at the same easy pace, or joining a local group ride with no [...]

By | May 23rd, 2017|Articles, Bike, BioAstin, Training, Training Articles|0 Comments

Swing Pace Run Session: Get Faster & Dial-in Your Race Pace

Getting faster on your run takes work and commitment. It's attainable but there’s no easy way to gain speed! But -- with the right training and purposeful effort -- you can achieve your PR goals. I’ve designed several workouts for swim, bike and run that incorporate "Swing Pace" efforts to help athletes learn pacing and prepare them [...]

By | May 17th, 2017|Articles, BioAstin, HOKA, Run, Training, Training Articles|0 Comments

Vintage Dave: IRONMAN #3… Barely!

I don't think I was ever as relieved to finish an IRONMAN than in 1983! At that time I was in an intense rivalry with Scott Tinley.  "ST" had beaten me in February of '82, then I'd come back and won in October of '82.  (BTW, his brother Jeff finished 3rd in both races.) The [...]

By | May 11th, 2017|Racing, Training, Training Articles, Vintage Dave|0 Comments

Finding Speed on Your Swim

Slogging through laps in the pool is no way to get a faster swim split. A majority of triathletes swim at a steady, monotonous pace throughout their workouts. Their swim sets have no variability nor do they implement different distances and intensities. Doing slow and steady sessions in all of your workouts will only guarantee [...]

By | May 10th, 2017|Articles, Swim, Training, Training Articles, Workout Wednesday|1 Comment

Power in the Engine Room: Building Glute Strength

  I refer to the gluteals as the body's "engine room". The glutes produce the power you need on the bike & run, and provide stability during the swim. If you're not sufficiently engaging your glutes, then you're probably overloading your hamstrings and quads.  Have you ever been reduced to walking or have suffered cramps on [...]

By | May 9th, 2017|Articles, Bike, Run, Strength, Training, Training Articles|0 Comments

Get out of Your Cycling Rut with this Total Speed Session

Many times triathletes train at just one speed: slow and steady. It’s easy to neglect your top end if you’re just focusing on completing miles each week. However there is a huge benefit for triathletes to incorporate high-end anaerobic endurance repeats within a workout to stimulate fast twitch muscle fibers. By including these super-fast short [...]