https://www.triandtri.com/blog daily 0.75 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506998354180-TOD3YZN8QG544CGFMCMR/bigstock-Running-triathlon-athlete-man--52635235.jpg Blog https://www.triandtri.com/blog/the-new-me monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506994280462-1CAUBRUPV1Z9YMAU1WFD/IMG_2261-507x1024.jpg Blog - The New Me! This is me now... after an incredible amount of work and discipline. In my opinion, the effects of food are 10 fold to that of exercise. Start by eating right and add in the exercise as you go. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506994131123-CUCUNXSXG571OLACWNS1/Screen-Shot-2014-10-17-at-10.27.39-AM.png Blog - The New Me! This is me circa December, 2010. I haven't looked at this picture in over 2 years and it's hard even now. I was just shy of 200lbs at 5'8". Those were size 34 waist shorts. https://www.triandtri.com/blog/siggis-yogurt monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997319968-YKIIPHDG2C5D4VHKK8X6/IMG_6771-e1415287471765-853x1024.jpg Blog - Siggi's Icelandic Yogurt The 0% milk-fat Vanilla Skyr is my morning go-to. It contains 0g of fat, 11g of carbs and a heavy 14g dose of protein and a bit of calcium... all in 100 calories. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997211592-Q0TXY2LEOXLZQK81BPCA/4-Stars.jpg Blog - Siggi's Icelandic Yogurt https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997247965-2Z7407OMZ9SK3TW12KMQ/image-asset.jpeg Blog - Siggi's Icelandic Yogurt Siggi's has an arrangement of natural flavor options. These also include skyr's with either 0%, 2% or even 4% milk-fat. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997186892-5V28QEYSL1GLJITZ1B5V/Siggis-Yogurt-1024x520.jpg Blog - Siggi's Icelandic Yogurt https://www.triandtri.com/blog/triandtri monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506972429366-BG61OFNIJR59SWRRHEWC/Used+bigstock-Young-Sport-Man-With-Athletic--118751234.jpg Blog - Welcome to TRI&TRI! https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506972516086-ZN231JX1WZ4UBNTIQ32X/IMG_1338-1024x1024.jpg Blog - Welcome to TRI&TRI! https://www.triandtri.com/blog/vega-one monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995456638-RYNZYRHRM9Y3OIZ3YNSW/IMG_6738-e1413599105135-781x1024.jpg Blog - Vega One - Nutritional Shake The Vega one all-in-one Nutritional Shake chocolate flabour. A plant based dairy, gluten and soy free dietary supplement. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995558502-N9H9WZXJ39GC1KT1B17Y/IMG_6740-e1413599275487-831x1024.jpg Blog - Vega One - Nutritional Shake Packs a punch of nutrients and vitamins https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995329527-GN6QOPPZ4A72QQHT4N22/Screen-Shot-2014-10-17-at-9.47.54-PM-1024x401.png Blog - Vega One - Nutritional Shake https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995178206-K82DX0QX5UIA9143MWZ8/5-Stars.jpg Blog - Vega One - Nutritional Shake https://www.triandtri.com/blog/endurance-build monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506993493127-9TO7QYX0PBARWLAG1CVK/IMG_6692-576x1024.png Blog - Endurance Build Weekend Looking at some of the stats after my ride. One thing I love about Tri training... the toys and data. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506993312649-U0GCRCMUY8GUFP9LAVXN/IMG_6663-e1413316116152-1024x514.jpg Blog - Endurance Build Weekend Headed over the G.W. Bridge on a crisp October morning. https://www.triandtri.com/blog/fall-chili monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996421532-BY6D10MNCW3HHMP8JE61/Healthy-Chili-e1414088107742-1024x423.jpg Blog - 4hr Slow Cook Fall Chili https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996361030-T31PMIGF17W2B6M7H593/IMG_6777-1024x1024.jpg Blog - 4hr Slow Cook Fall Chili The final product of deliciousness. I could eat this all day. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996307713-T730Q3OCK2GKYA83D2ZX/Veggies.jpg Blog - 4hr Slow Cook Fall Chili All of the diced veggies waiting to go in at the 3hr mark! Got to love those crisp veggies... https://www.triandtri.com/blog/egg-white-omelete monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996201306-V7WNR3JA5GBUUM4ZR42V/egg-white-omelet.jpg Blog - Egg White Omelet https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996142001-ED5FJSH4TWVSK13PGGC4/egg-white-fat-loss.jpg Blog - Egg White Omelet I love my egg white omelet every morning. High protein, mixed with a wide arrangement of veggies... It keeps me on track all day! https://www.triandtri.com/blog/fatigue monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996838376-1J2OSCV3XZHFOFYAT2CM/IMG_6125-768x1024.jpg Blog - Fatigue! Naps are incredibly underrated, in my personal opinion https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997077272-XV9KOODDQRYJ58FRCU2Q/IMG_5392-768x1024.jpg Blog - Fatigue! https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996881853-Q9K48YNRCWB40V8ZMQBY/IMG_6779-1024x1024.jpg Blog - Fatigue! https://www.triandtri.com/blog/florida monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075306900-D4WBBQLVRG34PLOK59NU/IMG_7983-e1429380951499-1024x768.jpg Blog - Ironman Florida 70.3 Race Recap You have to check over and over to make sure you haven't missed anything. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075516159-AOA02H1G1XPJZ7TRR90R/1009_036338-683x1024.jpg Blog - Ironman Florida 70.3 Race Recap Focusing on standing tall and relaxed while pushing through a painfully hot and humid run. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075230988-2R1SBOS0JF4TITTQR52Z/IMG_7976-e1429380690648.jpg Blog - Ironman Florida 70.3 Race Recap Arriving at ironman village with excitement and a little anxiety. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075580985-UQMJYFMWF6223669S7N4/IMG_8001-1024x1024.jpg Blog - Ironman Florida 70.3 Race Recap We were just so happy that we completed this adventure together https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075377698-ZJC1DFHUE9985195IHWN/1009_013605-768x1024.jpg Blog - Ironman Florida 70.3 Race Recap Exiting the swim and trying to catch my breath. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075631562-3KIGJ8QWLSTWEXZNGPSJ/IMG_8003-1024x1024.jpg Blog - Ironman Florida 70.3 Race Recap We earned this one. It has been added to our collection. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075457669-EC6S83CAHT5NLHP1Q5UK/1009_066356-683x1024.jpg Blog - Ironman Florida 70.3 Race Recap The sunscreen isn't a good look but when you're as pale as I am, it's a necessity. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075175803-4MLEAATOQMLSVHH5MCK3/IMG_79761-e1429544749923.jpg Blog - Ironman Florida 70.3 Race Recap https://www.triandtri.com/blog/my-plan-of-attack monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506992130651-5G5C101UQQSMZ3ZM799V/IMG_6647-1024x1024.jpg Blog - My Plan of Attack https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506991851321-GSA54YACVFNZHL9H45SN/IMG_6567-1024x1024.jpg Blog - My Plan of Attack Builiding endurance is tedious and painful but absolutely necessary https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506992010778-LTD0VBBU1E6IX3QPNJVM/IMG_66321-1024x1024.jpg Blog - My Plan of Attack It is important to keep getting into the gym for functional strength training in this phase. Include squats, core work, skipping, everything necessary for all around strength and conditioning. https://www.triandtri.com/blog/2017/9/30/endurance-ride monthly 0.5 2017-10-03 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506992549005-12ZKCCJ5A23KTV8A14IB/IMG_6654-1024x768.jpg Blog - Endurance Ride Palisades Interstate Park Commission: Court. Quick water bottle refill and half a vega sport bar before brining it home. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506992708726-I8H1KAF9LXV2I638ZSLC/IMG_6699-576x1024.png Blog - Endurance Ride That may be one of my highest max speed metrics. My pace definitely suffered through the grueling inclines. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506992871064-G5R5JX2FUCUEIRR7PMVQ/IMG_6692-576x1024.png Blog - Endurance Ride Looking at some of the stats after my ride. One thing I love about Tri training, the toys and stats. https://www.triandtri.com/blog/a-salad-for-lunch monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996534126-VKIWSAZX69RW8297GG36/IMG_65421-1024x1024.jpg Blog - A Salad for Lunch!? I try to make my salads as intricate as possible in order to enjoy them. Lots of flavor make it not so hard to eat... Don't lie to yourself though, it's still salad. https://www.triandtri.com/blog/distance-run monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506992304679-YTXL2HMPOAJMOFI6S6M0/IMG_6261-e1413317773945-812x1024.jpg Blog - Higher Intensity Distance Run Not much to photograph today. I was too busy trying not to fall off the treadmill. https://www.triandtri.com/blog/finding-time monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997515240-54B13L6FV3C08V4HQI60/IMG_6906-e1416591570131-1024x430.jpg Blog - Finding Time https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997537142-91E6NWDQZF7G7QF6KL9T/IMG_6910-1024x1024.jpg Blog - Finding Time Bike rides have moved into our NYC apartment. I don't think our dog is very impressed. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997669379-XC5OR9WT3X6ZQRFFC17T/IMG_6962-1024x1024.jpg Blog - Finding Time https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506997698336-X90YXTJFYTZ7W0Y4HEJW/IMG_6970-1024x1024.jpg Blog - Finding Time I'll end with the obligatory sunset from my brick run. https://www.triandtri.com/blog/botched-interval-run monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995914990-APO3HA7D62SL2MU93BW6/IMG_6729-1024x1024.jpg Blog - A (Slightly) Botched Interval Run A small part of me was wishing that I was headed onto that cruise ship. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995999468-G45W4AOVP1VZ9Q90RRZ8/IMG_6730-1024x1024.jpg Blog - A (Slightly) Botched Interval Run Don't sleep and run children. The Trials and Tribulations of training... https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996049398-X6JGSUJL3KZAHKKK3ZNS/IMG_6723-e1413912282604-1024x539.jpg Blog - A (Slightly) Botched Interval Run https://www.triandtri.com/blog/inertia monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995669558-KQK609YPAMCE60B83UOY/Start_button_large.jpg Blog - Inertia! The most difficult part of any task is starting. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506995735239-15C9CD6V8ILIBM5B8E7K/inertia-garfield.gif Blog - Inertia! Loved these cartoons growing up. Garfield and Friends by Jim Davis https://www.triandtri.com/blog/five-months-and-counting monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507074550515-1CPY44DFN4VS8UN7BJIE/GOPR0816-e1422375828566-1024x515.jpg Blog - Five Months and Counting https://www.triandtri.com/blog/who-is-coach-tom monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506971959279-ROE4SIE7LOFQUSOFJJ9M/IMG_1505-1024x768.jpg Blog - Who is Coach Tom? https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506972012099-MH7TI51KVWRD50WGVERB/IMG_5603-1024x1024.jpg Blog - Who is Coach Tom? https://www.triandtri.com/blog/speed-build monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506993900559-1JZK3J1M0F6WG4EDXRSP/IMG_6732-576x1024.png Blog - Speed Build Swim Set 3000 yds in about 48 mins of swimming. Not bad. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506993742437-J5ACDNW76DYW9UVFPKML/IMG_6709.jpg Blog - Speed Build Swim Set After looking at video after my workout, I noticed that I need to work on my body alignment and keeping high elbows through my "catch" and "pull" phase. I use a GoPro Hero 3+ black to watch technique. https://www.triandtri.com/blog/why-triathlon monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996723875-MB5PWBQGTMF8JNJBE6EC/IMG_6339-e1414975467894-1024x563.jpg Blog - Why Triathlon? https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1506996645617-5S8PLORKO78JQRHCEIVW/IMG_2602-996x1024.jpg Blog - Why Triathlon? It's hard to believe how much time and pain went into getting this medal. https://www.triandtri.com/blog/excitement monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076231496-6V9USNLF4R9SIL10DGHW/IMG_0786-e1459648207872-1024x533.jpg Blog - Finding It Hard To Contain My Excitement https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076312756-Y5LT14OFKP0L8EQPXHMB/IMG_0762-1024x768.jpg Blog - Finding It Hard To Contain My Excitement Walter getting comfortable in Mom's new Pregnancy Pillow https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076411287-LL8L9PP59UFKQGGZA2PK/IMG_0584-1024x1024.jpg Blog - Finding It Hard To Contain My Excitement El Nido, Phillipines. One of the most beautiful places in the world! I had a rough go on our last day when I rolled my ankle on a trail run. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076362040-2KRAMAAXJJ80L7SL9P7S/IMG_0521-1024x768.jpg Blog - Finding It Hard To Contain My Excitement Some good reading, training scheduling and coffee at a coffee shop in Korea! https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076254957-6OQIDS2YWU99L5N1KVNV/Screen-Shot-2016-04-02-at-9.53.25-PM.png Blog - Finding It Hard To Contain My Excitement Our Baby girl!! Don't mind the spelling mistake, our doctor was in a rush. https://www.triandtri.com/blog/sodium-bicarbonate monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076563677-EW965Z8Q7PU2BNTRT48W/Screen-Shot-2016-04-16-at-3.55.24-PM-e1460836862760-1024x360.png Blog - Sodium Bicarbonate and Muscular Fatigue - An Experiment https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076652305-Q52FYQKS9SDLTMDF7WOI/IMG_0850-1024x768.jpg Blog - Sodium Bicarbonate and Muscular Fatigue - An Experiment Some of my scientific literature and calculations for my optimal dose. I don't want the poops. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076714966-4TQ63OATAYVDHOBFZQQN/IMG_0456-1-1024x768.jpg Blog - Sodium Bicarbonate and Muscular Fatigue - An Experiment Go time! https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076757340-PZ3R09T8GEOILE36RZST/Screen-Shot-2016-04-16-at-3.55.24-PM-e1460836862760-1024x360.png Blog - Sodium Bicarbonate and Muscular Fatigue - An Experiment Here is my ride summary from Trainer Road. I run Trainer Road and Zwift concurrently for solid training sessions and entertainment purposes. You can clearly see a dramatic change in power (and you can trust me a dramatic change in mood) around the 1h mark. You can also note that there is not a significant jump in my heart rate, as I would expect with the increased workload. I left the test feeling strong and could have even continued at that power output for substantially longer... I think. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076591851-VWHANTPCB8BOANOF8CN6/IMG_0848-768x1024.jpg Blog - Sodium Bicarbonate and Muscular Fatigue - An Experiment Sodium Bicarbonate (aka baking soda). One of the cheapest ergogenic agents around? We will see. https://www.triandtri.com/blog/my-triathlon-journey monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075919076-KLB0GLMXHB031B2H6WRH/11889509_10102343880497071_4380097968952329320_n.jpg Blog - An Update to my Triathlon Journey My beautiful wife and I in Aspen, Colorado https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076070786-8ZBK9DCR8V07U8G4VHVN/IMG_0708-1024x815.jpg Blog - An Update to my Triathlon Journey 36 hours post ankle sprain https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507076038264-6DAV87MA50Y1DE5GGANI/image-asset.jpeg Blog - An Update to my Triathlon Journey I immediately regretted the run as I knew I was going to hurt myself. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507075987770-ZM12157KVPZJFF5HYOMC/swim10-portfolio.jpg Blog - An Update to my Triathlon Journey St. George, Utah. https://www.triandtri.com/blog/menstrual-cycle monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082692158-JNX37ENQRYYFWPXGGBHR/1024px-Steroidogenesis-1024x909.png Blog - The Importance of the Menstrual Cycle on Training and Racing Gonadal steroidal hormone development through the metabolism of cholesterol. Image from: Häggström M, Richfield D (2014). "Diagram of the pathways of human steroidogenesis". Wikiversity Journal of Medicine 1 (1). DOI:10.15347/wjm/2014.005. ISSN 20018762. - Self-made using bkchem and inkscape https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082827367-PFIR4FUOCBFEM48P56O2/Progesterone_during_menstrual_cycle-1024x456.png Blog - The Importance of the Menstrual Cycle on Training and Racing Progesterone concentration over the course of an average menstrual cycle. Image by: Häggström, Mikael (2014). "Reference ranges for estradiol, progesterone, luteinizing hormone and follicle-stimulating hormone during the menstrual cycle". Wikiversity Journal of Medicine 1 (1). DOI:10.15347/wjm/2014.001. ISSN 20018762. - Own work https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082604683-F2BS2EKLQIFPTIUNAYJZ/bigstock-Young-woman-running-on-a-rural-94607363-1024x611.jpg Blog - The Importance of the Menstrual Cycle on Training and Racing https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082754153-0BD9TA2JFGO6JIZFUFQT/Estradiol_during_menstrual_cycle-1024x456.png Blog - The Importance of the Menstrual Cycle on Training and Racing Estrogen concentration over the course of an average menstrual cycle. Image by: Häggström, Mikael (2014). "Reference ranges for estradiol, progesterone, luteinizing hormone and follicle-stimulating hormone during the menstrual cycle". Wikiversity Journal of Medicine 1 (1). DOI:10.15347/wjm/2014.001. ISSN 20018762 https://www.triandtri.com/blog/st-george monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077683187-7SSVQ75XAGT8VCL74OSJ/IMG_1216-1016x1024.jpg Blog - Ironman 70.3 St. George - Race Recap A view of the weather conditions while climbing snow canyon. It is hard to see the gradient here because of the background, but I was suffering at this point. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077732386-9VJJWA7GTNJ1MVHIZN31/IMG_2319-e1463931549608-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Mid stride early in the run. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077240529-8GWZL9P6XLR4UFHL2DD3/IMG_1056-1024x768.jpg Blog - Ironman 70.3 St. George - Race Recap Putting together my transition bags. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077529054-PPCJBZ3P2H7O7MRPZZNL/IMG_1229-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Heading through Hurricane hunting down people ahead of me. Taking in some water from my torhans aerobottle. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077779471-ORW3UVYNCESQWK67BLMR/23_m-100719365-DIGITAL_HIGHRES-1282_029965-1036104-1024x683.jpg Blog - Ironman 70.3 St. George - Race Recap Coming through the finish line in a world of hurt. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077045591-JIIIGPET2PX707EMM9O3/IMG_1002-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap The view from my first training ride. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077135359-89J5EXQDI8F2H3UPUKFY/IMG_1053-1016x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Last Training Session https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077284006-UM5ZSMU5QIHJE8O26MGL/IMG_1049-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap A view of the swim course in much better conditions than we had. This was from my practice swim two days earlier. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077333393-JBYGIAB2O6EE1EMGV5L7/IMG_2289-1024x768.jpg Blog - Ironman 70.3 St. George - Race Recap Treading water in the distance and waiting for the starter cannon. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077951614-PXQUI61FLEIMS96M3BAO/IMG_1059-1024x948.jpg Blog - Ironman 70.3 St. George - Race Recap Amazing all of that was for this... Totally worth it in my opinion. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077467090-NCBCAQRSNXMQHP3C1LGD/IMG_1151-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap At the top of "Mercy" still on the chip seal but feeling great. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077415071-WZROOBF8H08I0KCWEIYK/IMG_1185-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Coming out of the water and trying to hold my balance. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077191231-SWQYNOT861S9PYJ73WBR/IMG_1055-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Ominous clouds that were a good indicator of things to come. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077580506-2ICI8BQ19854JO1782CQ/21_m-100719365-DIGITAL_HIGHRES-1282_024359-1036102-e1463931209847-854x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Heading up the second Cat 4 climb of the day. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077087353-TNQEHBPB9I2GIQTBFCS3/IMG_1038-1024x1024.jpg Blog - Ironman 70.3 St. George - Race Recap Obligatory Ironman Village photo https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507077890667-LR944I1MG3D3WNBW3RGA/IMG_1060.jpg Blog - Ironman 70.3 St. George - Race Recap This about sums it up. https://www.triandtri.com/blog/energy-bars monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082293529-OZF75LAN6RY84PQTSV1Z/IMG_2046-e1474986359913-1024x638.jpg Blog - Paleo Energy Bars https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082430340-J3DHJN4PQMO64KBL0YJJ/IMG_2083-768x1024.jpg Blog - Paleo Energy Bars The morning of the ride. I balled up the bars into little bit sized balls and fit them all into my bentobox. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082369063-L1F5JOM1K6OY0TPGXYTI/IMG_2074-1024x1024.jpg Blog - Paleo Energy Bars A delicious energy bar that can substitute as a dessert https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507082314729-N5L6VPDU4R0Y8P968XSG/IMG_2076.jpg Blog - Paleo Energy Bars Escape New York, planned route with a little over 2000 ft climbing https://www.triandtri.com/blog/algae monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507081819763-XDM01FX8JCSC3BVZPA3X/IMG_1631-1024x839.jpg Blog - ENERGYbits® Algae Bites https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507081708021-WJQTGN9P26TZJJOICSVP/4-Stars.jpg Blog - ENERGYbits® Algae Bites https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507081754851-KN4SDHYJQT3XXJFXU0AY/bigstock-Spirulina-powder-87961520.jpg Blog - ENERGYbits® Algae Bites Organic Spirulina Powder https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507081845026-2W9SMDXO07NPXVDFC8NA/IMG_1359-e1467125510355-1024x859.jpg Blog - ENERGYbits® Algae Bites https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1507081871724-6P8MTQ7I09VCTX9CSSTZ/bigstock-Closeup-Organic-Spirulina-Alg-88537685-1024x683.jpg Blog - ENERGYbits® Algae Bites https://www.triandtri.com/blog/stryd monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1549485366248-UJNBNOAGLIMI4B31OWYD/HPR%2C+LSS%2C+RE+%40+CP.png Blog - Data Driven Coaching - Stryd Running Edition Figure 2: A look at LSS, HP% and RE @ Critical Power (CP). https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1549485482002-HG2V5ZFHAG4GE45OHOHT/Fatigue+Indicators+Long+Run+Steady+State.png Blog - Data Driven Coaching - Stryd Running Edition Figure 3: Fatigue variables for the steady state portion of the athletes most recent long run. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1549485320438-T33I9SAVS9FOJRER7TUT/HPR%2C+LSS%2C+RE.png Blog - Data Driven Coaching - Stryd Running Edition Figure 1: A look at LSS, HP% and RE in all runs over the course of January including individual data points and overall trend lines. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1549485525675-YWH8QTIV9QPZCQH3LB8G/Fatigue%2BIndicators%2BLong%2BRun%2BTempo.jpg Blog - Data Driven Coaching - Stryd Running Edition Figure 4: Fatigue variables for the Tempo portion of the athletes most recent long run. Often, I include a tempo portion to finish my athletes long run in order to facilitate better aerobic adaptations and musculoskeletal adaptations. It’s not difficult to hypothesize that fatigue will be more prevalent in these sections. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1549485251735-7FRUNE7DZKFL2NOH745N/STRYD-POD-shoe-Black-n-white-fade-2-2.jpg Blog - Data Driven Coaching - Stryd Running Edition https://www.triandtri.com/blog/proper-pacing monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1553537463866-PC73U50AQVHT0RAYR0ZD/Screen+Shot+2019-03-25+at+10.45.38+AM.png Blog - The Importance of Proper Pacing - A Case Study Figure 5 - Fatigue indicators of Race #1. RE - Running Effectiveness, HP - Horizontal Power, FP - Form Power, LSS - Leg Spring Stiffness, Pwr - Power, GCT - Ground Contact Time, Vertical Oscil - Vertical Oscillation, Impact G’s - Ground Force upon Landing. *Click to enlarge image https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1553537335225-RRDBET0W66USI35183GQ/Screen+Shot+2019-03-25+at+10.44.45+AM.png Blog - The Importance of Proper Pacing - A Case Study Figure 2 - Generalized data from my second 5km race. This includes a lot of data but most importantly Power (yellow), Cadence (Green), Heart Rate (Red), and Pace (Blue). *Click to enlarge image https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1553537299784-5GCL06MKLBHL01HJZTVT/Screen+Shot+2019-03-25+at+10.43.57+AM.png Blog - The Importance of Proper Pacing - A Case Study Figure 1 - Generalized data from my first 5km race. This includes a lot of data but most importantly Power (yellow), Cadence (Green), Heart Rate (Red), and Pace (Blue). *Click to enlarge image https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1553537380511-MXP9J1IF1P2FUIP4RZZ7/Screen+Shot+2019-03-25+at+10.46.14+AM.png Blog - The Importance of Proper Pacing - A Case Study Figure 3 - Power data broken up into four parts of the race (0.775 miles) of my first 5km. The first quarter of the run I average 286W (my goal was 267W). You can notice a steady decline in power over the course of the race (Q1 - 286W, Q2 - 267W, Q3 - 262W, Q4 - 254W). This is not ideal pacing, this is holding on for dear life. *Click to enlarge image https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1553537417934-52M2CCJMAEPGXIU1HO0X/Screen+Shot+2019-03-25+at+10.46.32+AM.png Blog - The Importance of Proper Pacing - A Case Study Figure 4 - Power data broken up into four parts of the race (0.775 miles) of my second 5km. Here, you notice something very different. My first quarter I held an average of 269W (my goal was still 267W). Not only do I hold consistent power through the entire race (even improve in the last half, also known as negative splitting) but I felt much stronger in this race. (Q1 - 269W, Q2 - 269W, Q3 - 270W, Q4 - 271W). *Click to enlarge image https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1553537487516-7JX6WCBITTGKS0DUXY0I/Screen+Shot+2019-03-25+at+10.45.49+AM.png Blog - The Importance of Proper Pacing - A Case Study Figure 6 - Fatigue indicators of Race #1. RE - Running Effectiveness, HP - Horizontal Power, FP - Form Power, LSS - Leg Spring Stiffness, Pwr - Power, GCT - Ground Contact Time, Vertical Oscil - Vertical Oscillation, Impact G’s - Ground Force upon Landing. *Click to enlarge image https://www.triandtri.com/blog/change-a-clincher-tire monthly 0.5 2023-09-28 https://www.triandtri.com/blog/strain-vs-stress monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1568744616164-I4GP7HQL2MRN0S41NFON/IMG_EF0BD9E98381-1.jpeg Blog - Strain vs. Stress: A Small but Significant Distinction The General Adaptation Syndrome (GAS) principle. There are three stages in this principle: 1) Alarm - Rapid response to stress 2) Resistance - adaptation to a sustained stress 3) Exhaustion - a return to homeostasis followed by exhaustion to the stress and an inability to adapt to said stress or any additional stress added to the system. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1568744560744-ZW88KBA7XHHB4LBNP6E9/active-athlete-body-2098007.jpg Blog - Strain vs. Stress: A Small but Significant Distinction In the simplest terms. “Strain” is what you put in and “stress” is what comes out. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1568745026429-Q01T4HUO3I0WI47D69QG/adult-blur-close-up-267394.jpg Blog - Strain vs. Stress: A Small but Significant Distinction In principle, it is better to prescribe “strain” for a workout and use things like heart rate to “describe” the stress encountered in the workout. This will allow you to best quantify load, fatigue, and adaptation in the workout and training block of an athlete. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1568744477325-TETW89A4GHDCWZIK04QS/Training+Stress+Score.png Blog - Strain vs. Stress: A Small but Significant Distinction An example of using Training Stress Score (TSS) to assess an athletes overall fitness, fatigue and race readiness will allow you to better monitor your athletes ability to manage strain and adapt to stress as they become more fit and strong. In this example from 2018, the athlete had two A-races, one in the spring and one in the fall, and a few B-races which resulted in a double peak season followed by a full and complete offseason. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1568744980430-6E7F5SK96882M6E1FPIT/design-desk-eyewear-313690.jpg Blog - Strain vs. Stress: A Small but Significant Distinction Stress can come in many different forms. It is important as an athlete and as a coach to be able to recognize all forms of stress and be able to understand their impacts on adaptation and future “strain” that you want to put in the athletes system in order to maximize physiological adaptation. https://www.triandtri.com/blog/superpower-calculator monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273443429-XTOHPNL68P06JHTDIO42/Screen+Shot+2019-09-23+at+11.44.11+AM.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 5: Using WKO5, I looked for runs after a tough bike where I tried to hold Marathon Power. I then looked at the CVI to make sure that they were similar to the race profile of IRONMAN Wisconsin. I then took this data and entered it into the “Superpower” calculator to see what my likely RE would be. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273254749-BL9PUWX80W567KD2YQRM/MMP+Curve.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 1: Power Duration Curve with Mean Maximum Power Curve for Run Power. I obtained this using the WKO5 Analytics software from TrainingPeaks. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273599115-UPUT660E85DXNM79ODPK/Screen+Shot+2019-09-23+at+11.55.53+AM.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 8: An in-depth look at the race power profile in the Marathon segment of IRONMAN Wisconsin. It is important to note, that I did start a little ambitious (+10-15W) that left me struggling in the last 1/4 with a tight hamstring. However, all-in-all, I am very pleased. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273541257-79DHUZM5GIYS92VE442W/Race+Scenario.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 7: After choosing the appropriate function in the main drop-down menu, I navigated to the “scenarios” tab. I entered multiple Riegel exponents, including the one I calculated, and then entered multiple REs around the number that I determined from training. Using that data, I choose a few specific numbers that I expected to obtain or race day, to give me an accurate estimate or power and time. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273360526-5798KJHDYKO8ER3DXRHB/Calculated+FTP.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 3: After choosing the appropriate function from the main drop-down box on the “main” page. Continue to fill out any optional data in the blue boxes like training altitude, temperature, and humidity. This will only make your results more accurate. Scroll down to the green boxes to find your Functional Threshold Power/Critical Power (FTP/CP) and your Anaerobic Work Capacity (W’). Write these down in a separate location. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273316076-CZGETNJ8X83D92QBBCZE/Mean+Max+Tests.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 2: Enter the data from your Maximum Power Tests in the “activities” tab of the “superpower” spreadsheet. You can access this tab at the bottom of the spreadsheet. Be as detailed and accurate as possible here with a short, medium and long duration test, ideally. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273503406-U32A74XDZ9H1E0ENITPT/Calculating+RE.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 6: After choosing the appropriate function from the main drop-down menu, I replaced the old activities data with new marathon tempo power data obtained in similar fatigue conditions that I expected to meet on race day. I then scrolled to the right to find an appropriate RE value that I will expect on race day. https://images.squarespace-cdn.com/content/v1/59cfa5fbd7bdce30eda69857/1569273403095-XAM199EOGW7MWVTITR89/Riegel+Exponent.png Blog - "Superpower Calculator": A Run Through of the Latest Tool for Running with Power Figure 4: Return to the main drop-down box in the “main” tab. Choose the option that allows you to calculate a Riegel exponent to estimate your degradation in power and speed due to fatigue. 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