Bike

gravel biking

Gravel Bikes: A Renewed Sense of Freedom for Endurance Cyclists

Gravel bikes have gained enormous traction among all types of cyclists and endurance athletes throughout the cycling world. Somewhat of a cross between a mountain bike and a road bike with drop bars, gravel bikes are designed to enable wider tire clearance, thereby allowing wider outlets for riding. Although gravel cycling has yet to make a mainstream appearance in triathlon, like the case of XTERRA and off-road tri events, multisport athletes are still finding gravel bikes to be a novel alternative to get off the pavement but still go fast. Indisputably fun and virtually limitless for adventure, a quick rip… Read More »


Triathlon Bike Tires

Triathlon Bike Tires: Best Options, Size Guide, & FAQs

Triathlon bike tires have been a significant point of interest for athletes experimenting with ways to get a competitive edge. Tire size, rim compatibility, tire pressure, and design all factor into the optimal time trial tire.  The key points to understand when selecting the right tires include aerodynamics, rolling resistance, and tire width. The latter of these three elements (width) has been an area where conventional thinking has changed significantly in recent years.  Additionally, the debate between Clincher vs Tubular vs Tubeless and puncture resistance tires have become popular in the triathlon community. But first, what triathlon bike tires do… Read More »


how do clipless pedals work

Clipless Pedals & Cleats: SPD vs SPD-SL vs Look vs Speedplay

For performance-minded cyclists and triathletes, clipless pedals are a no-brainer. The real decision making comes in choosing between the different types of clipless bike pedals, such as SPD pedals, LOOK pedals, and Speedplay pedals. Just as prices vary for different pedal options, so does performance and reliability. Common styles like SPD cleats and pedals have become a household name for their dependable and universal clipless design. But when considering all factors like weight, aerodynamics, and functionality, styles like SPD-SL and Speedplay Zero Aero are standout choices for triathlon and road cycling. Use this article as a guide into the best… Read More »


hip mobility exercise couch stretch

Hip Mobility Exercises for Cyclist, Runners, and Triathletes

While it should go without saying – hip mobility exercises are essential for high-level cyclists, runners, and triathletes. Restricted hip range-of-motion is the plague. Not only is it one of the most neglected and difficult areas to address, but hip dysfunctions can be a mysterious proponent of injury.  Here we share some of our favorite movements to free-up tight hips. By dedicating 15 minutes a day practicing some of these hip mobility exercises, you can experience wider hip range-of-motion, better glue activation, and greater efficiency in both your pedal stroke and your running stride. Even if you’re not injured, dabbling… Read More »


t2 bike to run triathlon transition

The Science Behind The Bike to Run Transition

This article was written by and originally published at MiddaughCoaching.com. As every triathlete knows, the bike to run transition can be a son of a motherless goat. A seasoned runner can be humbled to a shuffle as muscles recalibrate to different movement patterns. In this article, we are going to explore some reasons for this and some practical applications for your training to help improve T2.   Physiological Changes Triathlon running is known to be much harder than stand-alone running at the same speed. Oxygen consumption (V̇O2), respiratory frequency, ventilation rate, and heart rate are all increased especially during the… Read More »


Foundation Training

Foundation Training: The Art of the Injury-Proof Athlete

At one of his meetups in San Francisco, I was able to chat with Kona veteran and fitness guru Ben Greenfield about combating injuries. Immediately he brought-up the book Foundation Training, in which he advocates as a solid tool to become a more resilient and injury-free athlete. Coupled with a forward written by Lance Armstrong, I was compelled to give Foundation Training a try. I was sold on its potential after experimenting with a couple exercises.   “Foundation Training enabled me feel more grounded, poised, and confident to train.” More than just the next fitness fad, Foundation Training is quickly becoming a proliferated movement practice, and… Read More »


Strength Training for Triathlete Triathlon

Strength Training for Triathletes:
The Rules of Resistance & Weight Training for Triathlon

Most triathlon coaches will agree, strength training for triathletes requires a unique approach compared to athletes who rely on explosive strength and fast-twitch power. In this post, we cover fundamental best practices to help you get the most from endurance-specific strength training. Do Triathletes Need to Lift Weights & Strength Train? Like most endurance events, triathlon is an incredibly repetitive sport. For many triathletes, constant training and racing can often lead to muscle weaknesses and imbalances over time. A fourth discipline to achieving longevity and success in triathlon is strength training. When properly executed for a targeted distance event(1), strength… Read More »


somatic pelvic clock movement

“The Clock,” a Somatic Movement Exercise for Better Running and Cycling

“The Clock,” which stems from the work of Somatic pioneer Moshe Feldenkrais, is a movement practice that’s intended to bring greater self-awareness of your hips, back, core muscles, glutes, and even your shoulders and neck. Spend about 10 minutes with The Clock after waking up or before your workout. The A.M. in particular is prime time in which your body is most receptive to realizing contractions and freeing them through the movement (priming your body for a incredible ride, run, or swim.)


deep squat ankle mobility

The Deep Squat to Optimize Spinal Mobility, Pelvic Stability, and Ankle Flexion

This is a short post to bring awareness to one of the mobility expert Kelly Starrett’s cornerstones – the deep squat hold. In this quick video, I underscore the simple yet profound changes that can result from consistently holding a deep squat for a period of time. View the first ever Mobility WOD episode by Dr. Starrett (from August 2010) where he assigns his first challenge: hold the deep squat for at least 10 minutes. Can you do it? Click here to see the video.


voodoo flossing knee

How to VooDoo Floss Knee, Ankle, Calf, and Hamstring

VooDoo floss bands are a secret weapon for injury prevention and rehabilitation. Using a high-compression force that’s applied around specific joints and muscles, the VooDoo floss band can help restore connective tissue, improve blood flow, and increase range of motion. This article focuses on VooDoo flossing various parts of the legs, specifically the knees, ankle, calf, and hamstring muscles. Floss bands can also be useful for elbows, shoulders, wrists, and other surrounding joints and musculature. When getting started flossing, we highly recommend using proper “VooDoo” floss bands from Rogue Fitness (that is, unless you have an allergy to latex). Between… Read More »


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