How to Train for a Sprint Triathlon in 4 Hours a Week

Setting expectations In order to structure your four hour training week, the first thing you need to do is define and understand your goals for your triathlon.  Is this a participation race or a performance race?  If, as an athlete, you’re just starting to dip your toe into endurance racing, then participation is a great goal and you’re part of … Read More

Planning Your Racing Season

Athletes that plan their race season have better results.  Period.  There will always be a wild card who wings it and succeeds, but for the rest of us, having a well-designed race season yields the best chance of reaching our goals. When planned correctly, a season including the use of some auxiliary races can help you measure and reach your … Read More

I’m a Coached Athlete Too!

Over the past 16 years I have had my very own private sports coach, and I’ve been lucky enough to have one of the most experienced and versatile cycling coaches I’ve met for the last 10 years.  What started out as a referral from Hall of Fame cyclists Lon Haldeman and Susan Notorangelo has transitioned into something I never could … Read More

This New Year, It’s All About Powerful Goals, Not Resolutions

At some point when I was in college, there was a shift about how best to honor Lent.  Up until that time, it had always been about giving up something you enjoyed, a sacrifice.  But then something changed, and instead of abstaining from something we enjoyed, we would do something to make a positive difference – whether in our own … Read More

This holiday season, blame the coach!

It’s that crazy time of the year when we are all stressed about work deadlines, getting our holiday gifts, too many holiday parties, and way too much family time.  In honor of the craziness of the season, here are a few of the best excuses I’ve recently heard to help you get out of a few sticky holiday situations. The … Read More

How to Stay Motivated Through The Holidays

The training period from Thanksgiving through New Year’s Day can set an athlete up for success for the next year, or to lead to a prolonged off-season resulting in sluggish results.  This year Thanksgiving is early and there are a full 5 weeks between the two holidays.  While retailers will cheer, athletes will find it harder to avoid holiday treats, … Read More

What Your Grandma Knows About Recovery

Having grown up in the suburbs with weekends on our family farm, my family were no strangers to Epsom salt soaks.  Whether it was my Gran soaking her feet in a bucket, or my siblings and I being sore after hours on horseback, we all knew how good we felt after that warm bath.  As an athlete, you can use … Read More

Fall Transition

Fall is officially here, and with it comes some pretty big changes. Marathoners are peaking for the NYC, Hartford, and Philadelphia Marathons here on the East Coast. Cyclo-cross races are only just starting to enter their competitive season, and multi-sport athletes are entering their transition/ off-season, except those doing late fall races like Ironman Florida, Florida 70.3 and the Kona … Read More

My First Ironman 70.3 World Championship

This past Saturday, I raced in the Ironman 70.3 World Championship in Chattanooga, TN.  It was an incredible experience, and it was so much more than I could have imagined.  It was a culmination of everything Ironman I’ve known since my first one in 2004. While so many know of the Ironman World Championship held in Kona, less know of … Read More