How to Avoid the Bonk in an Ironman Triathlon

Whether you call it bonking or hitting the wall, the chances are you can prevent it if you stick to your race strategy. Assuming you have prepared properly for your fitness ability and goals you should have an idea of the pace or effort you’re able to put out as well as how much and…

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Workout Recovery Tip For Triathletes

Many triathletes already have their favorite recovery routine! I see athletes do a combination of many items on the list below: Stretching Massage Yoga Foam Rolling Compression Icing Inversions Acupuncture Special Nutrition Extra sleep 😴 All of these options are great and beneficial, I have personally done them all! After talking to so many athletes I…

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The Journey Of A Plant Curious Ironman Triathlete


The Protein-centric Period When I first started working as a personal trainer in 2001 I followed a very traditional way of eating which was common in the fitness industry at that very time. I was surrounded by guys whose goals were to gain muscle, in fact my first mentor was a professional body builder. I…

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My Secret to a Sub 5 Hour Ironman Bike Split

Athletic male high speed cycling in Olympic National Park, WA, USA

Initially, cycling indoors wasn’t a deliberate tactic. I was forced to take cycling indoors simply because of the weather conditions. Preparing for a late November race such as Ironman Cozumel or Arizona while living in the Chicago area was the main reason why I decided to take a huge chunk of my training indoors. A…

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11 Ways to Get Over The Monotony Of Training

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When you get in a mental rut it’s always good to take a moment to think back and  remind yourself why you started in the first place. Chances are you had a legitimate reason for taking on triathlon and signing up for a specific race. But the months, or even years for some, of the…

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There are many worries that may prevent you from participating in your first triathlon. Although the fear of swimming is usually at the top of the list for many, worries associated with cycling seem to be a significant factor as well. As children many of us used to ride our bikes and not even think…

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5 Reasons Why You Could Rock A Triathlon

Ironman Training

  We all tend to be afraid of what we don’t know or understand. Even if you don’t think you are triathlete material keep reading to see what type of person is a good fit for this sport. 1. If you already are an organized and structured person who is good at planning and following…

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Free Speed Most Age Group Triathletes Don’t Take Advantage Of


As triathletes we’re always looking to improve and go faster. We tend to look at how we can upgrade our gear to shave a few seconds off our total time. Or maybe we just keep increasing the intensity in our training to get more fit for race day. Both examples are effective, but many of…

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Not Just Another Triathlon: Superfrog 70.3

Peter Kadzielawski Running

Right from the check-in on Saturday this race had a different feel. Entering the secured Naval Base and driving by the guards in full military gear gave the Superfrog 70.3 experience a feeling of seriousness I have never experienced at any triathlon. The banners of fallen soldiers and their stories put things in perspective real…

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The Long Ride: Mix It Up

long ride

There Are Two Common Types of Ironman Athletes Some like to ride their bike solo, while others prefer a group to find the support and motivation during their long rides. It is important to identify which one of the two athletes you are so that you can position yourself for optimal race performance. For example,…

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