Sofie

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

If you have ever wondered why some runners can maintain a brisk pace for miles while others fade quickly, what is lactate threshold in running holds the answer. This physiological marker separates sustainable efforts from unsustainable ones, making it one of the most important metrics for endurance athletes to understand. Our team has spent years … Read more

Three days before my first marathon, I was jogging an easy five miles when I felt a twinge in my calf. My brain immediately screamed what every tapering runner fears: I’ve lost all my fitness. I called my coach in a panic. He laughed and said, “That’s just a taper tantrum. Trust the process.” He … Read more

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