Learn this simple yet effective warm-up routine that you can use for any of your program’s training session This is a simple warm-up routine we recommend for our athletes. It’s a great way to prepare the body to better handle any running, cycling, strength and even swimming training session. The routine includes 11 exercises: For […]
In this video we share some of our favorite plyometrics exercise we regularly recommend for our athletes. It’s a great way to increae your strength and economy of movement for running, cycling, and swimming. The routine includes 18 exercises: LOWER DIFFICULTY Hot & colds Lunges jumps w/ pause Single leg hop Squat jumps Lunges jumps […]
Tips and skills you can practice in order to save up to 10 minutes for your next 70.3 and up to 25 minutes for your next Ironman.
How many times have you been reduced to walk during the run portion of an Ironman race? how many times have you wondered where did everything go wrong? If this has happened to you, check out our video below to help you execute your best Ironman run yet!
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 […]
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 […]
By Coach Jana I can safely say that I wouldn’t be the cyclist I am today without a power meter. Power meter is a single one piece of equipment that you can see indoors AND outdoors that will change your cycling forever IF USED PROPERLY. My first experience with power was after I was in […]
Anyone training for a Triathlon has experienced the following scenarios: A) You have particular session in your training plan, say a long bike ride or a moderate paced run and as soon as you begin the session, your body feels “OFF” and lethargic. Your legs feel like lead and your perceived exertion level is through […]
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 […]
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 […]