ENDURANCEWORKS Triathlon Training and Racing Blog

Welcome to the ENDURANCEWORKS Blog

As service to the sport of triathlon and other endurance sports, we provide our clients and friends with articles that we feel will benefit them in their pursuit of personal excellence in triathlon, other endurance sports and life.

How to Write a Useful Race Report

When I finished an event in the past like a triathlon or a Spartan Race, I would type up a race report and publish in my blog. The write up talk about things like: my pre-race routine, the chaos of a mass swim start, my nutrition mistakes on the run and trading off...

What Diet is the Best Diet for Triathletes?

As long as you haven’t been living under a rock, you’ve probably heard about the following popular diets that we’re going to discuss. Diet books (of which there are tens of thousands), diet websites, nutritionists, and even triathlon websites like triathlete.com...

Make Sure the Swim in Your Next Triathlon Race is Off to a Good Start

When asked about the most anxiety-driven part of a triathlon, it comes as no surprise that most triathletes will say they’re worried about the swim. The most nerve racking part of a race is often right before the gun even goes off. Once you get into the flow of the...

How Much Do I Need to Train to Become “Great” in Triathlon?

Too many triathletes assume that more hours will result in more prestigious results, bigger gains and increasingly impressive personal bests. Our success-driven culture embraces a “work more sleep less” mentality in all regards, whether in relation to sports or...

What is My Ideal Race Weight for Triathlon?

Whether the encouragement comes in the form of a magazine article, diet book, or from a training friend, it’s hard to miss the fact that triathletes are often (perhaps obsessively) concerned with their weight. Much of this weight obsession stems from American culture,...

Age Group Doping in Triathlon and Medications You Cannot Take

Doping is the process of using illegal substances (referred to as Performance Enhancing Drugs or PEDs) to improve sporting performance, and triathlon is no stranger to this immoral and unlawful act. Because of extensive drug testing and media coverage, professional...

What Should You Be Doing for off the Bike Runs (AKA Bricks)?

In triathlon, the swim and the bike are really just a warm up for the run—an extremely tiring warm up but a warm up nonetheless. The run is where races are won and lost, PRs are broken or not, and where finishers are separated from DNFers. Regardless of the distance...

Why You Should Experiment With Your Triathlon Pre-Race Warm Up

Come spring or early summer, you’ll soon be toeing the start line of your first race of the season. You will have already put in the long hours over the winter, the hard intervals on the trainer when the snow was piling up or rain was falling outside and faced months...

When to Stand on the Bike in a Triathlon Race

There are three positions to choose from while riding a triathlon bike: Down in the aero bars, Seated while holding the base bars and Standing. In a typical race, you should aim for spending the largest percent of your time in the aero bars, as this low profile...

Some Odd Tips to Improve Your Next Triathlon Race Experience

Racing a triathlon this season? Here are some odd tips for improving for your next race. Trust the Feet in Front of You (or Not) It’s risky, but one way to save energy and increase your average speed during the swim is to find a pair of feet, stick on them like glue,...

When to Push Through the Triathlon Training and When to Back Off

Training for triathlon takes commitment and a lot of time. Professionals spend 20 to 30 hours, sometimes even up to 40 hours, per week swimming, riding, running and doing strength training. A dedicated age grouper may spend 10 to 15 hours a week while holding down a...

Improving Muscle Tension for Faster, More Efficient Running

Our last blog post touched on the “elasticity” within the lower legs, and how this spring-like mechanism acts like a coil to propel you forward. The tendons in your lower legs and feet (such as your achilles and plantar fascia) store energy when your foot strikes the...

Lower Body Strength Training to Build Speed and Injury Resistance

In our previous blog post, we suggested upper body exercises focusing on the core for stability and the shoulders for mobility and injury prevention. Let's now talk about lower body strength. Even though we spend the majority of our time during triathlon on our legs,...

Five Tips To Reduce Your Transition Times in a Triathlon

Almost no one practices for or takes the time to properly prepare for triathlon transitions (T1 = swim to bike transition, T2 = bike to run transition). Think of all the hard rides, run, intervals, and swim sets that you do throughout the year just to shave off a few...

Bad Weather Day? Tips for Adapting Your Triathlon Training

During the middle of winter, with months of cold, rainy, snowy days ahead, even the most dedicated athletes can easily become frustrated when they continuously miss workouts because of bad weather. It is important to keep in mind that the winter should be used as a...

The Benefits of Having a Training Partner in Triathlon

Triathlon is not a team event. In fact, it can hardly get any more individualistic than triathlon when it comes to sports. Even runners are part of running or track teams, and swimmers race on teams as well. Because all of the hard work and determination is derived...

Tips for Regaining Focus in Triathlon Training After the Off-Season

The off season - or the transition between racing seasons - is an important time to refresh your body, recharge your mind, decrease your sleep debt and spend extra time with family and friends. Whether you take one month or three months of decreased activity (or zero...

Head to Toe Attire for Riding Your Bicycle Through the Winter Months

One of the greatest obstacles to consistent training—the only way to make real progress in triathlon—is the weather. Most people discuss the weather in passing with neighbors or to fill the uncomfortable silence during a dying conversation, but endurance athletes talk...

Tips for the Masters Triathlete (>40 Years Old)

Life ends at 40...or does it? A few years ago when I turned 40, I remember thinking, "I don't feel any different. It's not too bad." And, turning 40 wasn't bad because I could still do everything I could do before turning 40. I even started a new activity (To-Shin Do...

Start Planning Next Year’s Triathlon Racing Season Now

Whew! By now your triathlon season is either over or you are prepping for your final race of the year (at least in the northern hemisphere). It may seem early, but now is the perfect time to think about what next year’s triathlon schedule is going to look like. There...

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