Sofie

An Olympic triathlon typically takes between 2 hours 45 minutes and 3 hours 30 minutes for most age-group athletes. Elite professionals finish in under 2 hours, while first-timers often cross the line between 3:00 and 3:30. Knowing what to expect helps you set realistic training goals and race day targets. Our team has spent over … Read more

T2 in triathlon is the second transition zone where you switch from the bike leg to the running leg of the race. You rack your bike, change into running shoes, grab your race belt, and head out onto the run course. Mastering T2 can save you precious minutes on your overall race time. Our team … Read more

Every runner has heard it a thousand times: stretch before and after your runs. But after coaching hundreds of athletes through the Nautica Malibu Triathlon and completing dozens of marathons myself, I can tell you that most runners are either stretching wrong or stretching at the wrong time. The best stretches for runners aren’t just … Read more

The Ironman triathlon represents one of the most demanding tests of human endurance in the sporting world. Spanning 140.6 miles across three disciplines, it challenges athletes to push beyond their perceived limits in a single-day event that has captured the imagination of millions since its humble beginnings in 1978. Whether you are researching out of … Read more

Muscle soreness typically lasts 3 to 5 days, peaking around 48 to 72 hours after exercise. This delayed onset muscle soreness, commonly called DOMS, affects nearly everyone who pushes their body beyond its current conditioning level. Whether you are tackling your first sprint triathlon or preparing for a full Ironman, understanding how long muscle soreness … Read more

An Olympic triathlon is a multisport endurance event that combines three sequential disciplines into one continuous race: swimming, cycling, and running. The standard Olympic distance consists of a 1.5km swim, followed by a 40km bike ride, and finishing with a 10km run. That adds up to 51.5km total, or roughly 32 miles of racing. If … Read more

You finish a grueling brick workout and feel surprisingly good. The next morning, you roll out of bed and your legs scream in protest. By day two, simple tasks like walking down stairs or getting into your car become genuine challenges. This is DOMS (delayed onset muscle soreness), and if you are training for your … Read more

The swim start is 30 minutes away. You are standing in the transition area, heart racing, wondering if you have done enough to prepare your body for what is coming. After years of racing and working with hundreds of athletes, I can tell you that a proper pre race warmup for triathletes makes the difference … Read more

You have spent months training for your race. You have logged endless miles on the bike, endured early morning pool sessions, and pushed through brick workouts that left your legs shaking. But here is the truth that experienced triathletes know: all that training can be undone in minutes by poor race day nutrition strategies. I … Read more

Learning how to fuel during a long bike ride separates cyclists who finish strong from those who hit the wall. Whether you are training for your first century ride or preparing for a gran fondo, proper nutrition strategy keeps your energy steady and your legs turning. I have learned through countless long rides that fueling … Read more