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Triathlon Over 40

They say 40 is the new 30, 50 is the new 40, etc. and in some ways that is very true. In fact, many adults find they are still getting faster as they move up to the next age group. And though some of us may not get faster, we keep going as best we can. The oldest female to complete and Ironman distance even is Sister Madonna Buder at age 82. The oldest male is Hiromu Inada who completed the 2018 Hawaii Ironman at the age of 85 with over 8 minutes to spare under the 16-hr cut-off. Truly incredible and inspiring!
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Blueberry and Chocolate Coconut Cakes Recipe

One crucial component when training for endurance events is staying comfortable. The correct saddle on your bike or adequately fitted running shoes are vital to keeping relaxed and comfortable. Your nutrition is also essential for a long training session for its nutritional value and mental stimulus.
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Bikes, Gear Ratios and Drills to Climb Faster

He's passionate about this topic! Learn key advice from D3 Coach Jim Hallberg about proper bike gear ratios. Plus, 4 drills to help you climb faster and conquer the hills on your bike.
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The Importance of Social Support to the Triathlete

Team coordination and group support are the foundations for maximizing performance in many sports, such as football, baseball, and soccer. We often hear the terms like it took a team effort to win or the team did not perform at their best when addressing a loss. However, as a triathlete, I understand that many of us choose to function as individuals in training and racing, with performance outcomes resting on our shoulders, never experiencing a team environment. The lack of a team environment or social support can make it difficult for us to cope with issues such as injury, burnout, poor performance, lack of sports education, and negative emotions. Research has shown that a positive social support network provided by coaches, peers, friends, and family has been identified as a valuable resource to us. Friends, family, and coaches can provide emotional support and encouragement, helping us maintain a positive mindset and resilience in the face of challenges. This caring support network can have a beneficial effect on our emotions and behaviors.
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Unleashing the Power of Robo Pacers and Teleportation: A Game-Changer for Cyclists

As a dedicated cyclist, I'malways on the lookout for innovative tools and techniques to elevate mytraining and performance. Recently, I stumbled upon a game-changer in the worldof indoor cycling: robo pacers from the Zwift Cycling app coupled with theteleport feature. It’s been fun to try something new and challenge myself in anew way. I’ve shared this feature with my athletes and have heard nothing butgood things from them.
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Athlete Feature – Moses Phua

One of things I enjoy most about coaching is gleaning insights into each athlete’s story – how they got involved in our sport and their “why”. All of us have taken a unique path to where we are in triathlon. Whether it is the weekly Saturday group ride, local sprint race or age group world championship, there are thousands of individual stories within these events. I continue to be inspired by the athletes I coach and I am grateful for them allowing me to be part of their journey. This month I would like to feature Moses Philip Phua. He is one of my international D3 athletes living in Singapore and we have been working together since the fall of 2022. From a career as an elite badminton player to overcoming a drug addiction, his journey into triathlon is quite remarkable. He recently kicked off his race season with a breakthrough performance at Challenge Malaysia. Please enjoy learning more about Moses.
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The Benefits of Form Swim Goggles

I suspect that most of you know only too well the challenges of learning to swim well after reaching your 20s. The solution if you can afford it is to have a coach on deck. The next best thing is being part of a master's group But even with a master's group, you will still swim on your own a lot. It is impossible to see all aspects of your stroke, and until you have a lot of experience, tell when you might be doing something wrong. The goggles have the answer (so far, just for freestyle), and they will help you improve significantly if you make the most use of them.
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For the Love of the Sport

Multisport is about so much more than triathlon. As I was planning out my own racing season this year, I found myself searching for opportunities to mix things up. In years that I have a big (sometimes crazy) race goal on the calendar, I will build my season around that key race (or races). Ironman in the fall? Ok, let’s do shorter races in the spring and a 70.3 in the summer. It can be easy to fall into a pattern of races.When many of us think about non-triathlon events, we “branch out” to a 5k or half-marathon run. But there are multiple ways to look beyond swim-bike-run when planning a season.
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Avoiding Regrets on Race Day

For many athletes in the middle of winter, race day feels far, far away. And yet, this is the time of year when races are won and goals are achieved. Athletes who get in their off-season training build the platform for the increases in intensity and volume in the months ahead. And that’s how they achieve their goals come race season.But…the races seem just so—distant. And it’s cold and wet and the days are short and the nights are dark. It’s easy for you to lose focus on the race calendar and skip some workouts or decide not to execute your workouts as planned. In addition to breaking your coach’s heart, your veering off your training plan now will catch up with you later, when it’s too late to make up for what you could be doing in the months before race season.
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Moving Forward by Looking Back

It’s the end of the year and the beginning of a new year!For many of us, our primary race season is now over. It might be time to reduce load, volume and intensity, and maybe restructure to a winter, or off-season, focused training block. This might be a good time to be a single-sport athlete and focus on a specific discipline. Before you move on, reflect on 3 questions from your 2023 season.
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Athlete Case Study - Matt Szymaszek

Meet D3 athlete Matt Szymaszek! Matt is coming off a strong season of racing setting PBs at both the 70.3 and IM distances. Enjoy learning more about this husband, father and former collegiate runner turned triathlete.1. How are you able to successfully maintain a healthy life balance with your family, work as an ICU physician and training/racing?Truthfully, if it was not for my wife allowing me the freedom to get the training and racing in, I would not be doing half of the workouts required. We have a shared calendar and all of our appointments, work schedules, boys activities, etc are in there. Having that framework to build training has been key. Brad has been great in adjusting my training weeks around my work schedule because if I tried to keep a normal training load when I'm in the ICU something would suffer, typically sleep, and I have found that burning the candle at both ends for any length of time is typically not worth it.
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Triathlon Training Sport Rotation - Breaking the 10% Rule

I have, in my schedule over the next year, to do a full marathon on December 10th, with a half mary in late November (as a training run), and IMAZ on April 15th, 2007. Its a very ambitious goal, I know, but I have no doubt that I can do it. I have a decent bike and running base, (80-100 mpw and 12-15 mpw respectively). Anyway, I have a training program for the IM that officially kicks off in late October (24 weeks), so I have up until then to build more base and add in swimming. My question is; how should I go about training for the marathon while also building base in the other two events? Currently, I have it worked out to where I run three times a week, bike three times a week, and will add swimming two times a week here in the next month (Monday is rest, or it might be a swim day). But doing this seems like its causing me to break the 10% rule in running. Is this ok, if I'm rotating out events (less risk of overuse injury?)? I'll post my tentative training schedule as soon as I finish, but would love some input.
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Athlete Spotlight - Marc DeCaul

This month’s Athlete Interview is with Marc DeCaul. Marc is a former ITU racer but now with a family and limited time to train and he has to get creative with his training. Enjoy the interview with Marc! D3: Marc, where do you live? And when did you start working with D3? MD: I live in Grenada, a small island in the southern Caribbean. I started working with D3 with Mike in early 2017.
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Training in the Cold

With winter fast approaching in many parts of the country, are you prepared to continue training outside? You can maintain outdoor training with the appropriate clothing and footwear, even when temperatures drop below freezing. To run or ride a bike in the cold, you need a well-thought-out plan to ensure you stay warm and comfortable to maximize your training effort. Layering your clothing is your best option to stay comfortable when exercising in the cold; this approach will allow you to add and remove layers, depending on the temperatures and the conditions.
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Tips for the Aging Triathlete

In my youthful days, an Old Geezer referred to a man over 50. These days, as I am 77, I would not define an Old Geezer as much less than 65. And, while calling a woman an Old Geezer would have been insulting back in my youth, I suspect today's women are not so sensitive. So here are some thoughts from one Old Geezer to others on what it takes to race long when your non-athletic friends think you are crazy.
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Olympic Distance Run Workouts

Most athletes perform workouts at a single intensity. They will warmup, do a single intensity effort, and then do a cool down. If they are particularly inspired, they will do multiple reps at a single specific intensity (interval training.) This approach, while convenient, can often leave gains on the table. Running at multiple paces within a workout can have many benefits.
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Running Performance Metrics

In today’s high-tech world of wearable devices coaches and athletes can track, monitor and analyze just about anything to help improve performance – heart rate, power, pace, HRV, glucose levels and so much more. When looking at improved running performance over time, two closely intertwined metrics I like to monitor with my athletes are ground contact time (GCT) and vertical oscillation (VO). Both metrics are captured by many GPS watches when connected with a chest heart rate monitor, pod or running power meter such as Stryd. Within the Garmin family they are referred to as Running Dynamics. Improvement with either or both metrics will improve running efficiency which ultimately boosts performance. Keep in mind much of this is individual and specific to your personal physiology and physique. We should be careful to avoid chasing the “perfect number” and avoid comparing ourselves to elite athletes, our friends and training partners. Likewise, I always caution my athletes to not be too over analytical when sifting through these and other metrics.
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Progressive Power Pyramid

As the race season winds down for most of us and we transition to our off-season or early base training, here is one of my favorite indoor cycling sessions for this time of year. It provides a stimulus across a variety of energy systems with just enough dosing of modest intensity to keep things honest and interesting while not leaving one feeling totally gassed.Activation exercises - knee hugs, lateral lunges, etc.
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Open Water Swim Tips

Based on a recent experience volunteering in a kayak at a 70.3 race, I want to share a few items that are quick and easy for every level triathlete and will result in a guaranteed (yes, GUAR-AN-TEED!!) reduction in your swim time with no additional training.
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Snowshoe Running

With the off-season fast approaching for many athletes, our attention turns to cross-training opportunities. One great option for the offseason is snowshoe running. Generally, you can run in any snowshoe; however, some models are designed specifically for running to meet the US Snowshoe Association and World Snowshoe Federation technical standards. The legal standard is a snowshoe no less than seven inches wide and twenty inches long. Running snowshoes are small and light compared to backcountry snowshoes designed for flotation in deep snow. The footwear used for snowshoe running is typically a pair of waterproof running shoes paired with a set of gaiters, and you are ready to go.
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