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1. The Race Format A triathlon almost always follows the same order: Swim → Bike → Run Distances vary depending on the race: Sprint (short and beginner-friendly) Olympic 70.3 (Half Ironman) Full Ironman Each segment flows into the next through designated transition areas (T1: swim-to-bike, T2: bike-to-run). 2. Transition Area Rules Think of transition as your “home base” during the race—but it comes with structure: You must rack your bike in your assigned spot You must have y

There’s something special about returning to the same race year after year—and the Lake Norman Triathlon continues to deliver every single time. This marked my third year lining up at the start of our one local race of the year and it never disappoints. A Race That Never Misses First off, credit where it’s due—the race organizers consistently put on a seamless event. From packet pickup to course support to the finish line energy, everything feels dialed in. It’s one of those

For many beginner triathletes, the swim is the most intimidating part of race day. Unlike the bike and run, you can’t just “push through” poor technique in the water—it punishes inefficiency fast. The good news? Small adjustments in form can lead to big gains in speed, confidence, and energy savings. Whether you’re coming from a non-swimming background or just looking to feel smoother in the water, here’s how to build a strong foundation. Why Technique Matters More Than Fitne

If you’ve spent any time in the triathlon world (or for any endurance sport), you’ve probably heard athletes and coaches talk about “Zone 2 training.” It’s not flashy. It’s not fast. And honestly, it can feel too easy at times. But if you’re serious about improving your endurance, getting faster over longer distances, and staying consistent without burning out, Zone 2 training isn’t optional—it’s essential. What Is Zone 2 Training? Zone 2 refers to a moderate-intensity effort

If you’ve trained for a triathlon, you’ve probably heard the same advice over and over: do your bricks . The classic bike-to-run session has long been seen as a cornerstone of triathlon training, helping your legs “learn” how to transition from pedaling to pounding the pavement. But what if we’ve been overdoing it? After structuring much of my training last year around a weekly brick workout, I’ve started to rethink just how necessary they really are—and whether there’s a mor

If you’re thinking about signing up for your first Ironman 70.3—first of all, do it. There’s nothing quite like the energy, the challenge, and the feeling of crossing that finish line. But let’s be real: training for a 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run) can feel overwhelming, especially if you’re new to the sport. The key is having a structured plan that builds gradually, balances effort, and fits your life. My first 70.3 since 2018 is this summer, so I have ev

Some races you circle on the calendar and train specifically for. Others you drop into the middle of a training block with lower expectations — just to run, enjoy the day, and see what happens. The Asheville Half Marathon ended up being one of those races for me…I am doing my first 70.3 since 2018 later this year so I thought doing a half marathon would be great practice. Going In With a Different Mindset Coming off a bit of a training rut , I didn’t approach this race with a

Making the jump from a spin bike to a true smart trainer is a big shift—and honestly, I wasn’t sure what to expect. I’ve always used a Peloton for indoor riding. It’s easy, convenient, and a great workout (I love me some Matt Wilpers). But stepping into the world of Zwift + a smart trainer felt like entering a completely different side of cycling—and triathlon training. Here’s my honest review after getting started with the Wahoo KICKR CORE 2 Trainer . 🚴‍♀️ The Setup: More

Some races are the big goals you train months for. Others are just for fun or practice, fit into the middle of a training block, and sometimes end up being surprisingly memorable. The YMCA Charlotte Corporate Cup was one of those races for me this year — a fun, community-focused event that turned into a special day for a few unexpected reasons. A Team Win for Duke Energy One of the coolest parts of this race is that it’s not just about individual results. The event is design

For a long time, I believed progress came from stacking hard days. More intensity. More volume. More grit. And for a while, it worked. Until it didn’t. Recently, I hit a rut in my training — not because I wasn’t working hard enough, but because I was working hard all the time . I overloaded the hard sessions and blurred the line on easy days. Recovery quietly disappeared, and so did the sharpness in my performance. That experience reminded me of something simple but easy to i

If you’re a triathlete, there’s a good chance your training doesn’t feel “official” until it’s uploaded. Strava has become part training log, part community hub, and part motivation engine. It’s fun to see what your friends are doing, celebrate milestones, and give out kudos like high-fives across the internet. But there’s another side to it — one that can quietly chip away at confidence, perspective, and even performance. Let’s talk about it. The Good: Why Athletes Love It T

There’s a moment in almost every race or training session — maybe right before the start, maybe halfway through the bike, maybe at the first really painful mile of the run — where your brain asks: Do I really want this? In the book How Bad Do You Want It?: Mastering the Psychology of Mind Over Muscle , Fitzgerald explores how elite athletes use anticipatory attitudes — the expectations we hold before effort or adversity — to shape performance and handle pain. And the really

Training for triathlon is often described as stress relief — and in many ways, it is. Movement helps clear the mind, burn off nervous energy, and create structure. But training is also a form of stress on the body, especially when combined with work, relationships, travel, and everyday responsibilities. Learning how to manage stress and anxiety — both inside and outside of training — isn’t just about feeling better. It directly impacts sleep, recovery, and performance. Traini

In triathlon, nutrition is often called the fourth discipline — and for good reason. You can be fit, consistent, and prepared, but without proper fueling, performance and enjoyment suffer quickly. This post is meant to cover nutrition basics with practical amounts to help you get started. I’m not a registered dietitian or nutrition professional — I’m an amateur triathlete sharing what I’ve learned through training, racing, and plenty of trial and error. Nutrition is individ

If you train long enough, injuries become part of the conversation — not because you did something wrong, but because triathlon asks a lot of the body. I personally go to a chiropractor every week, and still have things pop up each season. Learning how to approach injuries calmly and intentionally has been one of the most important skills I’ve developed as a triathlete. Not avoiding them entirely — but responding better when they show up. Note: This is geared towards minor i

Spring racing always feels like a reset button to start your season, and last year’s AlphaWin Triathlon in Napa delivered exactly that. Set in the heart of wine country, this race combined a challenging, honest course with a calm-but-focused early-season energy. I competed in the Olympic distance, but this race offered distances ranging from super-sprint to 70.3. This was my first race of the year, and it ended up being a great test of fitness, execution, and mindset heading

One of the biggest mistakes amateur triathletes make isn’t in training — it’s in planning. It’s easy to get excited and sign up for everything . A local race pops up. A friend is racing. The calendar fills quickly. Suddenly, you’re racing every few weeks and wondering why you feel flat, injured, or burned out by mid-season. That’s where A, B, and C race prioritization comes in. This approach helps you race more intentionally, train more effectively, and show up ready when i

A new year brings fresh motivation. New goals. New training plans. New possibilities. But before jumping headfirst into structured workouts and race registrations, this is your reminder to pause — just for a moment. The most successful triathlon seasons don’t start with intensity. They start with intention. Reset: Let Go of Last Season Whether last year ended with PRs, podiums, or disappointment, it’s important to reset before moving forward. A reset doesn’t mean forgetting w

This time of year naturally invites us to pause. The races are done, training volume has eased, and the calendar gives us a rare opportunity to step back and look at the bigger picture. Reflection doesn’t mean dwelling on what went wrong — it means honoring what you showed up for. It’s about recognizing the early mornings you chose consistency, the workouts you completed when motivation was low, and the courage it took to even stand on a start line. Every season, no matter ho

One of the biggest misconceptions about starting triathlon is that you need endless hours each week to train (unless you’re doing long course races). For most of us, that’s just not reality. We’re working full-time jobs, managing relationships, traveling, socializing, and trying to have a life somewhere in the middle of it all. So the real challenge isn’t the training itself — it’s fitting that training into a very full life. Over the years, I’ve learned that triathlon can a