Triathlon Blog by Certified Coach Mary Timoney | Marinewife Multisport

The Dirty Seven: 7 Great Exercises to Help You Run Faster

I was doing a little research on the best way to strengthen the muscles in order to run faster. There were a lot of great articles and...

Avoid This Critical Mistake at Your Next Open Water Swim

ATHLETES! Avoid this critical mistake at your next open water event! One of my favorite athletes brought this to my attention this past...

How I Calculate Your Training Zones

Ok so I’ve seen a few different training zones from different apps such as Training Peaks, Peloton, and Garmin. I use the ones from...

How Much Volume Should You Be Doing for Swim, Bike, and Run for Your Iron Distance Race?

I’m going to explain this in Ironman’s simplest terms. I am an Ironman University Certified Coach and I feel that they do a great job of...

Dry Land Swim Warm Up with Bands

Things Athletes Say to Me When They Are Fatigued

Everybody gets tired, it’s almost inevitable. But there is a difference between fatigue and being tired. Fatigue is defined as “extreme...

Do These 5 Things Right Now for a Faster Bike Leg

1. Ride with a group and preferably people slightly faster than you. Riding with a group outside teaches you crucial bike handling skills...

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6 Reasons Why You Bonked on Your Long Ride (and How to Avoid It)

6 Reasons Why You Bonked on Your Long Ride (and How to Avoid It) Every endurance athlete has had one of those days: the ride that starts with good intentions and ends with jelly legs, heavy fatigue, and the feeling that your body just shut down. This week, I had my own reminder during a Tuesday morning ride, just two days after racing hard at the Texas City Triathlon. Instead of logging quality miles, I bonked—and I want to share why it happened so you can avoid the same mist