Training Tips

If you’re comfortable swimming laps, you might assume the swim will be the easiest part of your first triathlon. Then you enter open water and everything feels different. You can’t see the bottom, lane lines or walls. Other swimmers surround you, and the water may be cold, choppy or dark. For many first-time triathletes, the swim is one of race day’s most intimidating parts. The good news? Open-water swimming is a skill you can learn and practice. Pool Swimming ≠ Open-Water S

One of the most overwhelming parts of signing up for your first triathlon isn’t the training itself — it’s figuring out what you’re supposed to do every day. How often should you swim? How long should your rides be? When should you run? Where do strength training, bricks and rest days fit? The good news: you don’t need to train every day or make every workout hard. A good training plan is about putting the right work in the right places while giving your body enough time to r

If you’re a triathlete, chances are you’ve spent plenty of time thinking about your training plan. You’ve scheduled the long rides, planned your brick workouts, counted your carbs and maybe even tracked your training load. But there’s one part of your training plan that’s easy to overlook: Sleep. It’s not flashy. It doesn’t earn you a PR. And there’s no medal for getting eight hours. But sleep is when your body gets a chance to recover from everything you’re asking it to do d

Crossing the finish line feels amazing—but what does recovery actually look like afterward? For many triathletes, the immediate thought is: What’s my next workout? How quickly can I get back to training? But recovery isn’t about rushing back. It’s about absorbing the work you just did and setting yourself up for what comes next. Recovery is part of training—not time away from it. And it changes depending on the race, how hard you raced, and what’s next on your calendar. Recov

If you’ve spent any time around triathlon, you’ve probably seen the pattern. Someone crosses the finish line exhausted, emotional, and swearing they’ll “never do that again.” By Monday, they’re already browsing race calendars. It’s become one of the most relatable stereotypes in endurance sports. Whether it’s registering for another 70.3 before unpacking your transition bag or texting your training partners about next season’s goals on the drive home, many athletes feel an al

When most people think about triathlon training, they picture long rides, early morning swims, and endless miles of running. Strength training is often treated like an optional extra—something to squeeze in if there’s time. In reality, strength training is one of the best investments you can make as a triathlete. Not only can it improve your performance on race day, but it also supports your health long after you’ve crossed the finish line. Strength Training Makes You a Bette

Crossing a finish line is an incredible feeling. So is setting a new PR, conquering a tough training block, or finally nailing an open water swim. But one of my favorite parts of triathlon has nothing to do with times or medals—it’s the people. From local sprint races to Ironman 70.3 events, I’ve found the triathlon community to be one of the most welcoming and supportive in sports. Friends Before the Starting Horn Race morning can be nerve-wracking, but transition has a way

You may have heard someone say they’re “carb loading” by eating an entire pizza the night before a race. While it sounds fun, that’s not actually how effective carb loading works. Done correctly, carb loading helps you begin race day with full glycogen stores, giving your muscles the fuel they need to perform at their best during endurance events. Done incorrectly, it can leave you feeling bloated, sluggish, and wondering why you thought an all-you-can-eat pasta buffet was a

One of the most common misconceptions about tapering for a 70.3 is that training suddenly stops. Many beginner athletes picture two weeks of tiny workouts, extra sleep, and lots of time on the couch. The reality is different. If you’ve spent months building endurance for a 70.3, your body still needs regular movement leading into race day. The goal of a taper isn’t to stop training—it’s to arrive rested, fresh, and confident while keeping the fitness you’ve built. For a Half

One of the biggest misconceptions about triathlon is that you need endless free time to train. When people hear you’re training for a triathlon—or even a 70.3 Ironman—the first question is often: “How do you have time for that?” The reality is that most triathletes aren’t professional athletes. We’re balancing careers, families, social lives, household responsibilities, and everything else life throws our way. I’m no exception. I work a full-time job, train for triathlons, ru

As athletes, we often experience race day from a very specific perspective. We’re focused on our training, our nerves, our goals, and making it to the finish line. But this past weekend, I got to experience race day from the other side of the barricades when I volunteered at the She Tris Women’s Triathlon in Charlotte. The experience reminded me why the triathlon community is so special. Last year, I stood on the starting line as a participant. This year, inspired by the race

For many new triathletes, the bike leg can feel like the most intimidating part of the sport. Unlike running, most adults haven’t spent years training on a road bike, learning how to ride efficiently, or handling a bike at higher speeds. The good news? You don’t need to be a cycling expert to become a strong triathlete. By focusing on a few key fundamentals, you’ll become more comfortable, more efficient, and ultimately faster on race day. 1. Focus on Comfort Before Speed One

One of the most common questions among triathletes—especially those new to the sport—is: How long does my gear actually last? Triathlon equipment can be expensive, and most of us want to get the most value possible from every purchase. But using worn-out gear for too long can impact performance, comfort, and even increase your risk of injury. While there are no hard-and-fast rules, here are some general guidelines on when to consider replacing your most important triathlon ge

1. Focus on Posture First Good running form starts with posture. Think “tall and relaxed,” not stiff and rigid. A few key cues: Keep your chest up and shoulders relaxed Look ahead, not down at your feet Slightly lean forward from the ankles (not the waist) Keep your arms loose at about a 90-degree angle One of the biggest mistakes newer runners make is hunching over as fatigue sets in — especially late in races. Staying tall helps open up your breathing and keeps your stride

There’s no way around it: summer training can be brutal. Whether you’re preparing for a sprint triathlon or a full Ironman, eventually you’ll find yourself running through heavy humidity, riding under direct sun, or finishing a workout completely drenched in sweat before breakfast. The good news? Training in the heat can actually make you stronger and more resilient when done correctly. The key is learning how to adapt safely instead of trying to “tough it out.” Here are some

One of the biggest gear questions newer triathletes face is whether they need a tri bike — or if a standard road bike is enough. The short answer? You absolutely can race and train successfully on a road bike. In fact, that’s exactly how I started. Tri bikes are incredible machines, but they’re also incredibly expensive. Before investing thousands of dollars into a dedicated setup, clip-on aero bars can be a smart way to explore triathlon positioning, improve aerodynamics, an

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

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