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
Foggy goggles can turn a promising triathlon swim into a frustrating struggle. I have seen athletes veer off course at the Nautica Malibu Triathlon simply because they could not see the next buoy. Learning how to prevent goggles from fogging is not just about comfort; it is about safety, speed, and staying on course during … Read more
A half marathon is exactly 13.1 miles or 21.0975 kilometers. This distance represents half of a full marathon’s 26.2 miles, making it one of the most popular race distances in the world. Whether you are preparing for your first half marathon or training for a triathlon, understanding this distance helps you plan your training and … Read more
Most people who start running to lose weight make the same critical mistake. They lace up old sneakers, sprint until they are gasping, and quit after two weeks because their knees hurt and the scale hasn’t moved. I have seen this pattern repeat hundreds of times in training communities, and it breaks my heart because … Read more
Caffeine before a workout can improve endurance, strength, and focus when taken 45-60 minutes before exercise at 3-6 mg per kg body weight. However, it may cause jitters, stomach upset, and sleep disruption in sensitive individuals. Understanding the caffeine before a workout pros and cons helps you decide if this ergogenic aid fits your training … Read more
Every triathlete searches for that legal edge. The supplement that actually works without breaking rules or compromising health. After years of experimentation and reviewing the latest research, I’ve found one natural option that keeps showing up in peer-reviewed studies with measurable results. The benefits of beetroot juice for athletes have been documented across dozens of … Read more
Choosing between mirrored and clear swim goggles trips up swimmers of all levels. I have spent years in both pool lanes and open water, and I can tell you that the right lens choice can make or break your swim session. The debate over mirrored vs clear swim goggles comes down to one factor: where … Read more
FTP in cycling is the metric that transformed how we train, race, and measure progress on the bike. Whether you are preparing for your first sprint triathlon at Nautica Malibu or chasing a new personal best on your local climb, understanding your Functional Threshold Power gives you a concrete number to guide every workout. In … Read more