Sofie

A normal resting heart rate for adults ranges from 60 to 100 beats per minute according to the American Heart Association. For well-trained endurance athletes including triathletes, a resting heart rate between 40 and 60 bpm is also considered normal and often indicates excellent cardiovascular fitness. Understanding your resting heart rate is one of the … Read more

Knowing your Functional Threshold Power (FTP) is the single most important step for any cyclist who wants to train with purpose. I remember the first time I attempted an FTP test. I had been riding for months without any real direction, and my progress had stalled completely. That first number changed everything for me. It … Read more

I remember the first time a coach told me to do a fartlek workout. I laughed at the name, then struggled through what became one of my favorite training sessions. What is a fartlek workout? It is a Swedish training method that translates to “speed play” – a continuous run where you vary your pace … Read more

Feeling out of breath after just one lap of freestyle is one of the most frustrating experiences for new swimmers. I have been there myself, gasping at the wall after 25 yards while watching experienced swimmers glide effortlessly past me. Here is the truth that took me months to learn: the problem is rarely fitness. … Read more

Three days before my first Olympic-distance triathlon, I was jogging easy around my neighborhood when I convinced myself I had lost all fitness. My legs felt heavy. My breathing seemed labored. I was certain that three weeks of careful tapering had destroyed months of training. I almost called my coach in a panic. This is … Read more

You are staring at your plate the night before your big race, wondering if that extra scoop of pasta will help you PR or send you sprinting for the porta-potties instead of the finish line. I have been there more times than I can count across three triathlon seasons and countless running events. Figuring out … Read more

How much water should you drink when running? The short answer is 16 to 20 ounces about two hours before your run, 4 to 8 ounces every 15 to 20 minutes during runs longer than 60 minutes, and 16 to 24 ounces for every pound of body weight lost after you finish. But the full … Read more

Standing in transition with your wetsuit stuck halfway down your hips is a triathlete’s nightmare. I have been there during my first open water race, fumbling while precious seconds ticked away. Learning how to take off a wetsuit quickly can save you 30 to 60 seconds in T1 transition. That time difference can mean the … Read more

I still remember my first run. I laced up an old pair of gym shoes, stepped out my front door, and tried to run as fast as I could. Within 90 seconds, I was gasping for air, clutching a side stitch, and wondering if I was somehow broken. I was not broken. I was simply … Read more

Polarized training is an endurance training method where approximately 80% of your training is done at low intensity while 20% is performed at high intensity, with minimal time spent in the moderate middle zone. This approach, backed by years of exercise science research, has become the go-to method for elite endurance athletes across cycling, running, … Read more