Skip to main content


Showing posts from July 19, 2020

Keep yourself safe when running in the heat

Remember that time when you were wishing for warmer temps? Well, that time has come. I always run with hydration and fuel in my Naked running belt (all year long) but no surprise - I go through my fluids much quicker when it's hot and steamy outside. Although it can be misearble (and sometimes dangerous) to train in the heat, there are a few ways to help mitigate the physiological response to exercising in hot and humid temps. First off, it's important to understand why exercise feels so difficult in the heat. Blood that would normally go to the working muscles in a cooler environment is now going to the skin for cooling (so heat can be released into the air). Your body is trying to maintain a safe body temperature (homeostasis). If body temp increases beyond a safe level, normal bodily functions can't be maintained and your body will shut/slow down. With a greater risk for dehydration and loss of electrolytes in the heat, your body can not maintain normal phys

Open water swimming: Everything you need to know

As a triathlete, you must think like an open water swimmer. But before jumping into a large body of water, there are a few ways to help you stay safe and confident.               Open water swimming drills for the pool  Incorporating sighting can help strengthen your neck muscles for the open water. Swimming in one lane with 3-4 people abreast can reduce anxiety when swimming in a crowd. Treading water to start a lap (instead of pushing off the wall) can teach you how to quickly build momentum – similar to the start of a race.  If you have access to a pool without lane-lines (which are used to reduce turbulence), practice swimming in a straight line without using the black line to navigate you.  Because an elevated heart rate can cause breathing issues during the triathlon swim, try “deck-ups.” For this drill, you will swim one or two fast laps, quickly push yourself up and out of the water, touch an object (like a wall or chair) a few feet away and then carefully jump

Race Report: Greenville Spinners 10-mile TT

Although your race season may look different in 2020, it's important to find ways to feel athletically challenged. Here are a few reasons why athletes still need to be put into "race like" scenarios: To look forward to a physical and mental challenge. To keep you motivated and dedicated (give yourself a reason to keep showing up to your workouts). To give training a purpose. To anticipate, plan and prepare for something (similar to a race). To feel the nerves, excitement and wonder of the unknown. To test yourself in uncomfortable scenarios (similar to race day). To feel pressure to show up and deliver the best version of yourself on that day. To challenge yourself. Perhaps to do something that you have never done before. To hold yourself accountable: Start what you will say you will do. Finish what you start. Although the Greenville Spinners Time Trial series always interested me, it was never well-timed with my triathlon races (or our group cam