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
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
Every cyclist faces the same question at some point: should I train with a heart rate monitor or invest in a power meter? After 12 years of racing and coaching triathletes through the Malibu Triathlon and beyond, I have watched people agonize over this decision, often buying the wrong device for their goals and wasting … Read more
If you have ever wondered how power meters work, you are not alone. I spent my first year as a triathlete glancing at the mysterious watt numbers on my training partner’s bike computer, completely baffled by what they actually meant. A power meter is essentially a device that measures the force you apply to the … Read more
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