Recovery

hip mobility exercise couch stretch

Hip Mobility Exercises for Cyclist, Runners, and Triathletes

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 with… Read More »


somatics endurance athletes recovery

Somatics: Reawken Muscle Control & Optimize Performance

Somatics is a rather unknown practice in the triathlon community. Somatics is restorative practice that I like to define as a unique blend of meditation, Yin Yoga (the slow, deep stuff) and functional physical therapy. While studying Somatic education, perhaps the most powerful concept that I learned was: The muscle itself is not tight. Your mind is holding the muscle tight as a result of your behavioral patterns.  So more than just physical process of releasing a tight muscle through stretching and myofascial release, Somatics is a mental practice of telling the mind to let go. In triathlon, optimal physical functioning is… Read More »


meditation better triathlete

3 Worthwhile Practices to Become a Better Triathlete

Most triathletes view their multisport endeavors as an ongoing journey of continuous self-improvement, self-fulfillment, and satisfaction. And yet, many triathletes struggle with plateauing performance, debilitating injuries, and a general feeling of stagnation in the sport. Contrary to popular practice, training harder and more often is not always the best approach to triathlon training. In fact, it’s a good way to burn out or get injured. Countless endurance athletes obsess over racking-up miles and earning KOM’s on Strava, all the while failing to neglect the purpose, science, and biomechanics behind their training. Instead of focusing on volume and intensity, many triathletes… 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-band-rehab

Plant-based Sources of Protein for Rapid Recovery

Replenishing your workouts with the right plant-based foods can help accelerate recovery while enabling you to thrive as a triathlete. This video shares some of the cleanest and most nutrient-dense plant-based sources of protein. Also, if you’re interested in plant-based protein powders, I recently launched a new blog that’s focal to vegan protein powder reviews: VeganProteinPowder.Reviews Topical Inspiration & Resources Tim VanOrden’s Running Raw Rich Roll Vega Products Brendan Brazier John Joseph/Pure PMA  


voodoo flossing knee

Voodoo Flossing the Knee to Restore Muscle Tissues & Joint Mobility

Voodoo flossing the knee is one of the most effective applications of compression floss bands. This rehabilitation exercise restores muscle tissues and overall joint mobility. Use the Voodoo Floss Band from Rogue Fitness (or related product) and apply a high compression force around areas that are tight or that feel knotty or clicky along the sliding muscle surface. Combine this intense compression with basic movement to floss out the bits that are inflicting upon your performance as a triathlete. Voodoo Flossing Resources The Run Experience with Kelly Starrett  Voodoo Floss Band at Rogue Fitness


Kelly Starrett Runcolo Podcast

Kelly Starrett on Running: RunColo Podcast Interview

If you’re a runner who has yet to learn about mobility guru Kelly Starrett, then this podcast will inspire you to appreciate your next run even more. With his new book Ready to Run set to launch in October, the 200+lb ultramarathoner underscores the essence of running with proper mechanics and common issues runners encounter (and why.) The dudes over at Run Colo had Kelly on their podcast and the conversation was inspiring, enlightening, and motivating, to say the least. At BetterTriathlete.com, we always find it a positive experience listening to Kelly speak. Tune in to the conversation below: Sorry,… Read More »


Top 7 Foods To Help Boost Post-Workout Recovery

With the bounty of information on the best types of foods and supplements to consume shortly after an intense workout, I hope these science-backed nutrition ideas can help cut through the glut and put the pep in your muscle recovery step. Berry Berry Good Muscle Recovery With Blueberries These tasty little buggers are big on antioxidants that spur muscle recovery. A 2012 study out of New Zealand fed test subjects blueberry smoothies prior-to and post-workout and concluded that a significant (p = 0.047) interaction effect was seen for peak isometric tension suggesting a faster rate of recovery in the blueberry… Read More »


Website Design and Development by Traverse Web
SEO & Google Ads by Yisoo