Training Tips

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

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

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