If you are not sure what ankle band swimming is, then I can assure you you have not done a set of freestyle with the nast little band around you ankles. What makes this drill so effective, is the fact that the athlete must exhibit proper body position, a high stroke rate and effective propulsion all at the...

Oct 21, 2011

I saw this quote the other day “Discipline naturally follows passion and commitment. Where there’s a lack of discipline there’s something else in the way: fear.”, and it got me thinking.   You see this is the time of year when I spend lots of time reviewing all the data, graphs, charts and race results for the athletes I coach....

Aug 5, 2011

Lance may have written “It’s Not About The Bike”, but when it comes to long course triathlon, it is very much about the bike. Since the bike portion of a triathlon takes approximately 60% of the race time, a good bike split can erase a mediocre swim, and set you up for a great run. Taking the time to learn as much as you can about the bike course can give...

Aug 5, 2011

Isolated Leg Training (ILT) also commonly referred to as single leg pedaling, is a great way to improve pedal efficiency, cycle specific strength, as well as correct muscle imbalances between each leg. ILT can also benefit your run as well. A smooth and efficient pedal stroke will allow you to apply positive pressure to the pedals, enabling you to climb...

Aug 5, 2011

Tim Crowley’s article as published in XTri.com.   In the sport of bike racing, the time trial is often referred to as the “race of truth” because it pits individual riders against the unforgiving and unflinching clock. The bike leg of most triathlons is also a time trial, but unlike traditional bike racers who race only a few time trials a...

Long work is what the lawyer who bills 14 hours a day filling in forms does. Hard work is what the insightful litigator does when she synthesizes four disparate ideas and comes up with an argument that wins the case–in less than five minutes. Long work has a storied history. Farmers, hunters, factory workers… Always there was long work required to...