Ethan Caldwell 
Stack height is the amount of cushioning material between your foot and the ground in a running shoe, measured in millimeters. It includes the combined thickness of the midsole, insole, and outsole. Understanding this spec helps you choose shoes that match your running style, prevent injuries, and improve your comfort on the road or trail. … Read more
If you have been shopping for running shoes lately, you have probably seen the term “drop” tossed around in product descriptions and reviews. I remember standing in my local running store three years ago, completely confused when the salesperson asked if I preferred a high or low drop shoe. I had no idea what she … Read more
Carbon plate running shoes explained simply: these are advanced racing shoes built with a curved carbon fiber plate embedded within a thick layer of responsive foam. The technology has revolutionized endurance running since its mainstream debut, helping elite and amateur athletes achieve faster times with less fatigue. For triathletes specifically, understanding how these shoes work … Read more
Heavy legs after cycling are primarily caused by muscle fatigue, glycogen depletion, and lactic acid buildup in your leg muscles. This sensation affects nearly every cyclist at some point, from beginners building endurance to seasoned triathletes pushing through brick workouts. At Nautica Malibu Triathlon, our coaching team has worked with hundreds of athletes dealing with … Read more
The first time I tried to run after a 40-mile bike ride, my legs felt like they belonged to someone else. They were heavy, uncoordinated, and completely unwilling to cooperate. I stumbled off the bike path and looked like a baby giraffe taking its first steps. That was seven years ago, and I have since … Read more
Every time I lace up for the run leg of a triathlon, I notice something interesting about my fellow athletes. Some land on their heels with each stride. Others seem to bounce along on the balls of their feet. The debate over heel strike vs forefoot running has divided the running community for years, and … Read more
When I first started tracking my running metrics, I noticed my cadence hovered around 165 steps per minute. Fellow runners told me I was overstriding. After three months of focused work, I brought it up to 175 SPM and my knee pain vanished. Optimal running cadence explained simply means finding the step rate that lets … Read more
Running cadence is the number of steps per minute (SPM) you take while running. It is one of the most important yet misunderstood metrics in running form. Our team has worked with hundreds of triathletes at the Nautica Malibu Triathlon over the past three years, and we have seen how understanding cadence can transform both … Read more
Nothing ruins a perfect ride faster than the hiss of escaping air and that sinking feeling when your tire goes flat miles from home. I have been there more times than I care to count, standing on the side of a winding road with grease-stained hands and a growing sense of frustration. The debate between … Read more
Here is something that might surprise you: I used to pump my road bike tires to the maximum pressure printed on the sidewall before every ride. I thought higher PSI meant less tire flex, less rolling resistance, and therefore more speed. I was wrong. After testing different pressures over hundreds of miles and reviewing data … Read more