Back in June I had just started riding the spinner bike after 2 back to back foot surgeries. I really never thought much about how much strength I had lost in my quads, especially on the right leg which had a knee scope as well. Looking back, I now realize that I was pretty much in a boot, cast, on a s...

If you are a cyclist I am fairly certain to say that often you find yourself bent over on the road bike or time trial bike for several hours at a time. You hips are flexed, your spine is curved in the flexed position, your quads, glutes and hamstrings are the engine that pushes you forward for several...

Reasons why I like TRX:

1. It engages your CORE for almost every move.

2. You can build some wicked upper body strength.

3. It’s great for swimmers because of all the “pulling” motions.

4. The plank moves will give you a ripped looking middle if you do them consistently.

5. It is nice to your joints and the...

Hey athletes! I just created this workout for some of my athletes who are looking to get stronger on the bike. I took these exercises pretty much straight from Ironman University and threw in a few of my own. This is a full body workout and you can do as many sets as you have time for. You don't need t...

So I want to give kudos where kudos are due. This list is not written by me but by a dear friend whom I have been riding with for about 9 years now, Bill Garret. This is his simple and useful list for how we should behave on the road as cyclists. The suggestions are practical, useful, and encourage us...

Now that many of USAT and Ironman races are happening this fall, athletes are making their way back into the water. It's been several months since many have swam and I have been easing my athletes back into the water with low volume and low intensity swim workouts for the first few weeks. Summer is her...

It’s been a long March, April, and May. So much has changed for people in so many ways after enduring a Pandemic. And it may not be all over just yet. Meanwhile, states are trying to pick up the pieces by slowly and safely re-opening gyms, restaurants, nail salons and pools. I don’t think I have had th...

A lot of triathletes are able to train well and consistently with swim, bike, and run each week. However, sometimes they overlook the 4th discipline of triathlon and that is Nutrition/Hydration. I get asked all the time "What should I be drinking on the bike and run?" Well the answer to this is depende...

Athletes- I know exactly how you are feeling right now. It’s Spring 2020 and you want to GET AFTER IT with your training. The weather is warmer and more conducive to long rides and runs. The days are longer, the mornings have more sunshine and it’s a really good time to log training miles. I get it. 

Th...

Many of my athletes tell me that their hips always feel tight, so I decided to do a little research on this and read up on the relationship between hip mobility and how it affects performance and other areas of the body. I always notice that whenever I “warm up” my hips I tend to feel better during my...

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