E3 Simple Rules to Fuel your Long Runs

In this short guide I teach you how to develop a simple yet highly effective fueling plan for your long run workouts and races. You can use it as a starting point to develop your fueling plan and tweak as your test it during your long runs. Whether you are training for your next marathon […]


Why a Swim Analysis Will Make You Faster

In our latest video we share with you why a Swim Analysis is one of the best tools & investments to help you swim faster. In Summary: It helps you match your technique perception with reality It allows to identify WHAT element(s) in your stroke is holding you back It let’s you identify WHY that […]

Cold weather running

Layer Up! What to wear when running in frigid temperatures.

For those of us living in the Northeast, it is not secret that through the winter whether training to run a marathon, triathlon, Ironman, etc. we have to deal with the bitter cold, crazy windchill, frigid rain and tons of snow. Therefore, we may face a dilemma between choosing spending long hours in a the dreaded treadmill […]


2 Keys to becoming a stronger cyclist this winter

By Coach Jana  You want to ride your bike, but winter is fast approaching. The snow will be here before you know it, and day light is hard to find. You can either bundle up and head out the door to battle the elements OR you can invest in a bike trainer, and enjoy riding […]


Dialing in your Ironman Fueling & Pacing

by Coach Jorge It’s been 2 weeks since E3 Coach and elite AGer Jana Richtrova and myself arrived to the Big Island of Kona, HI for her final preparation of for the Ironman World Champion. This after  her successful performance last year which led for her to want to come back again this year. However, racing in the heat […]

Timberman 70.3 Triathlon

Triathlon Team Results August 2016

Congratulations to all our athletes and friends who continued their successful triathlon seasons with great results during August! At the Timberman 70.3 Bash Zaganjori continued his great season with a new course personal best with a great 4:35hr finishing time Jana Richtrova had a tough day; however, in spite of it she posted a great […]