Ethan Caldwell 
The optimal cycling cadence for triathletes falls in the range of 70 to 90 revolutions per minute (RPM), with most athletes finding their sweet spot between 80 and 85 RPM. This range maximizes pedaling economy, reduces muscular fatigue, and sets your legs up for a strong run off the bike. Unlike road cyclists who often … Read more
Cycling cadence is the speed at which you turn the pedals, measured in revolutions per minute (RPM). It represents how many complete pedal rotations you make in one minute while riding. Understanding your cadence is one of the most important skills for improving your cycling efficiency, especially if you are training for triathlons. I remember … Read more
Most cyclists riding 2,000 miles or more annually should get a professional bike fit once per year as a baseline check-up. This frequency increases to every 6-12 months if you are over 50, training for competition, or recovering from injury. A proper bike fit reassessment prevents overuse injuries, maximizes power output, and ensures your position … Read more
A bike fit is a professional service where a trained fitter assesses your body measurements, flexibility, riding goals, and current position on the bike. They then adjust various components to create a position that maximizes comfort, efficiency, and power output while minimizing injury risk. Whether you are training for your first sprint triathlon or logging … Read more
I saved nearly four minutes off my Olympic-distance bike split after finally getting my aero bars dialed in properly. That is not marketing fluff, that is what happened when I stopped guessing and started following a systematic setup process. If you are new to triathlon or time trialing, adding clip-on aero bars to your road … Read more
An aero position is a semi-horizontal cycling posture where your elbows rest on the arm cups of aerobars with your arms extended forward on aerobar extensions. This position reduces your frontal area and lets air flow over your body instead of pushing against it, which is why triathletes call it “free speed.” When I first … Read more
Aero bars transform your cycling performance by fundamentally changing how air flows around your body. I remember the first time I clipped into aero bars during a triathlon training session in Malibu. The difference was immediate: I was suddenly moving faster without pedaling any harder. In this guide, I will explain exactly how aero bars … Read more
Most experts agree that beginners should run three days per week with at least one rest day between each run. This frequency strikes the perfect balance between building cardiovascular fitness and allowing your body to recover and adapt. If you are wondering how often should a beginner run per week, three days is the evidence-based … Read more
Have you ever finished a long run only to have your legs feel heavy and sore for days afterward? That lingering fatigue can derail your training schedule and make every subsequent workout feel like a chore. I remember my first marathon training cycle when I could barely walk down stairs the day after my longest … Read more
Standing at the start line with a knotted stomach and wobbly legs is not how you want to begin race day. I learned this lesson the hard way at my first Olympic-distance triathlon when a heavy breakfast decision left me fighting nausea through the entire bike leg. What to eat before a triathlon matters just … Read more