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
Tri suits work in water by fitting snugly against your body to reduce drag while allowing water to flow through the fabric rather than trapping it. Unlike wetsuits, tri suits don’t provide buoyancy or warmth. They simply create a smooth surface that helps you glide through the water with less resistance. I remember my first … Read more
Your muscles are sore after a workout because of delayed onset muscle soreness (DOMS), a natural response that occurs when tiny tears form in your muscle fibers during unfamiliar or intense exercise. This microscopic damage triggers an inflammatory repair process that peaks 24 to 72 hours after your session, causing the stiffness and tenderness you … 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
I still remember my first triathlon. I was so nervous about the swim that I completely forgot my cycling shoes. I ended up biking 25 kilometers in my running sneakers. That was a long ride. After 15 years of racing and helping hundreds of beginners through our team, I have learned that what you pack … Read more
You’re three weeks out from your A-race. Training has gone perfectly. Then at 2:47 AM, it hits. Your calf seizes into a hard knot of pain that shoots you out of bed, gasping and hopping around the bedroom like a deranged flamingo. By morning, your muscle feels bruised. Your scheduled long run? Compromised. Again. If … Read more
Picture this: you have just finished the swim portion of your first triathlon. Your heart is racing, your legs feel like jelly, and now you need to strip off your wetsuit, find your bike, and get moving again. Without proper triathlon transition setup tips, this moment can turn into chaos. I learned this the hard … Read more
You are 18 miles into the run leg of your first Ironman. Your training was flawless. Your nutrition plan worked perfectly through the swim and bike. Then it happens. Your calf seizes without warning. The pain is immediate and overwhelming. You hobble to the medical tent, watching months of preparation slip away in seconds. This … 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