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
T1 in triathlon is the first transition, where you change from swimming to cycling. It stands for “Transition 1” and represents one of the most overlooked areas where beginners can gain or lose valuable race time without logging extra training hours. Whether you are preparing for your first sprint triathlon or tackling your first IRONMAN … Read more
If you are training for a triathlon, you already know the unique challenge of waking up sore from yesterday’s brick workout while facing another double training day. I have been there myself after 12-hour training weeks where my quads feel like cement blocks and my shoulders ache from long swim sessions. Learning how to use … Read more
Triathlon distances explained simply: the sport offers five main race formats, ranging from beginner-friendly super sprints to the legendary full Ironman. Each distance combines swimming, cycling, and running in varying proportions that determine both the challenge level and training commitment required. I remember standing at my first triathlon expo, completely overwhelmed by the numbers being … Read more
After finishing my first Ironman, I could barely walk down stairs. My quads felt like they had been beaten with hammers. That was when a fellow triathlete introduced me to ice baths, and it changed how I approach recovery forever. The benefits of ice baths for recovery have become impossible to ignore in the endurance … Read more
A half Ironman, also known as an Ironman 70.3, is a challenging triathlon distance that tests your endurance across three disciplines. The race covers a total of 70.3 miles (113 kilometers), making it exactly half the distance of a full Ironman triathlon. If you are curious about what is a half Ironman and whether it … Read more
You have just finished a brutal brick workout. Your legs are screaming. Your training plan says you need to run again tomorrow. You scroll through social media and see pro triathletes submerged in ice-filled tubs, looking stoic while claiming faster recovery. The question keeps coming up in every triathlon forum: do ice baths actually work, … 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