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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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2016 Patriot Half 70.3 recap!

Racing Weekend Recap Podium domination at the @sun_multisport #patriothalf distance today! 1st Jana Richtrova and 3rd female overall Kristin Lawhorn, 1st female 30-34 (big PR), 1st 30-34 male Bashkim Zaganjori (big PR) and 3rd 35-39 female (on her 1st half!) Kara Newman AND, of course, big congrats to Aimee Sundberg on her 8th Aquabike, Brian Kearney 9th AG, Lindsey Tunak 12th AG, Lia Morelli, John Kuhns Kate Williams (and […]

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