josogden

Training for Downhill Running

If you know anyone who competed in XTERRA Beaver Creek or if you did it yourself, you probably spent a number of days wincing any time someone bumped your legs or struggling down stairs because of super sore quads and/or sore knees from hammering the...

Read More
IMG-8630

Preparing for Altitude

Altitude is one of those things that, as a runner, you either love or you hate. Generally, if you live at altitude, races held over 6,000 feet are to your advantage, while if you live a sea level, racing where the air feels thin enough...

Read More
IMG-8734

Training Between Tightly-spaced Races

One of the greatest challenges as both a coach and an athlete is training between several tightly-spaced races. Short local races can fit well into a regular training program, but big races with extended travel really disrupt training. Consider the demands of each race and...

Read More
josiahbraden

Building Mental Toughness

You may have seen the finish of the 2015 ITU World Triathlon Yokohama when Alistair Brownlee and Javier Gomez each put in surge after surge trying to drop each other to no avail. Gomez ended up winning by maybe a second in what is surely...

Read More
IMG-8361

Determinants of Endurance Performance

When you think about elite endurance athletes and the factors that make them champions, many consider VO2 max as the be-all and end-all for determining success in endurance sports. But if this is the case, how did Frank Shorter win the Olympic marathon with a...

Read More
IMG_1995 (1)

VO2 Max Intervals

In our last article we discussed performing threshold intervals. These are performed at the intensity you can sustain for 40-60 minutes. Typically these intervals are between 6-12 minutes in duration with a recovery that equals about 50% of the interval with a total of 40-60...

Read More
FullSizeRender (9)

The Importance of Threshold Training

The most important XTERRA races on my calendar every year are the big mountain courses with significant elevation gain on both the bike and run. XTERRA Beaver Creek, the XTERRA Pan American Championship in Ogden, and the XTERRA World Championship in Maui all fit this...

Read More
sitting

Is Sitting the New Smoking?

As triathletes few of us pay attention to physical activity guidelines and assume that risks associated with a sedentary lifestyle don’t apply to us. We blow those exercise recommendations out of the water, so does it matter if we sit in chairs the rest of...

Read More