breathing patterns

Breathing Patterns During the Swim

Breathing is problematic in swimming freestyle.  The primary issue is that breathing is dependent on your stroke rate and the type of breathing pattern you adopt.  The most streamlined position has your head in alignment with the rest of your spine, the water line hitting...

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Jack of All Trades Master of None?

  Spreading your training across three or four disciplines can be challenging.  It is not realistic nor recommended to match the training loads of single sport athletes in swim, bike, and run simultaneously. The individual event that propelled you into the sport may still be your...

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Steady State Interval Training

People want simple answers to complex questions.  Athletes are people.  Athletes want simple answers to complex questions.  The last thing you want to hear is “it depends.”  Either you believe in high volume or high intensity.  More is less or less is more?  Actually, it...

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Consistency is King

There are so many different facets to a training program that determine whether or not an athlete is successful or not. However, when looking back at an athlete’s training log the single biggest indicator of improvement is consistency. Were they able to follow their plan...

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Performing a Force Cycling Interval

Essentially, a high-force pedaling workout consists of long bouts of pedaling with a slow cadence and moderate to high force.  These workouts might also be called muscle tension intervals, or simply big-gear pedaling.  The intent of a high-force workout is to recruit more muscle fibers...

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PowerSox U.S. National Snowshoe Championships / XTERRA Snow Shoe Races

Winter Cross Training

We all remember Bo Jackson and his epic cross training commercials from the 90s, and if you don’t you better ask somebody. He was touted as the greatest all around athlete, and all he needed was one pair of shoes. You don’t need those shoes,...

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Strengthening for Injury Prevention

A strength-training program for an endurance athlete should accomplish two goals; increase performance and decrease likelihood of injury.  With these goals in mind, some of the exercises selected should mimic the sport itself while others are termed corrective exercises, which promote muscle balance, posture, and...

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‘Tis the Season for a Run Focus

In our last article we talked about the transition period or the chunk of time after your last race of the season before your “offseason” program begins. At this point, you are probably nearing a month from your last race of the season or gearing...

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The Transition Period

When we talk periodization, the “transition” period is the small slice of your calendar between seasons used for rest and rejuvenation.  Typically this is a 2-6 week period with little or in some cases no activity.  In the Northern Hemisphere many athletes have already completed...

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