This photo was taken during one of my IRONMAN World Championship races in the early 80's (I think it was 1984). As was always the case when I raced in Hawaii, I suffered through multiple bad sections during the run. However, by realizing that these were just "bad patches" -- and having purposefully trained to overcome them [...]
Practicing in open water at a race pace effort is a valuable experience going into your key events of the year. This workout includes longer threshold -- or race pace -- efforts with short bursts of high intensity speed that mimic the pace oscillations in a race. If you have an opportunity to practice in open water, [...]
Tired of not improving your run split? Or are you putting in a lot of time running, only to be reduced to walking during a race? This high intensity workout will help bust you out of your rut. Similar to my 'Break Your Plateau on the Bike Workout', adding VO2 Max workouts – or sessions specifically [...]
This shot was recently taken of my dad, Verne, and me. My dad turned 93 on June 19th. He’s always been a huge supporter of me and my kids: attending and organizing swim meets, water polo matches and coming to Kona for most of my races... and, of course, doing all of things dads do that [...]
It’s discouraging to get dropped on the bike — either on a group ride or in a race. When riding in a pack there are often surges among cyclists who try to pick up the pace for a short period in an attempt to drop their companions. The group will eventually settle back into their original pace after these [...]
All too often I’ve seen athletes looking to PR -- or even win their Kona slot – who end up being plagued by nutritional problems that prevent them from reaching their goals. Does this sound like you? If so, then read on to avoid these 4 common hazards and nail your race-day nutrition strategy for a [...]
Do you find yourself swimming strong during the first part of a race, only to watch people pass you in the last 400m to the finish? Or do you blast the first half of a swim workout then slow down towards the middle or end of the session? The ability to sustain your swim speed close [...]
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 [...]
