Training

Applying more effort to the second half of the bike in a race is a powerful strategy, but it's also powerfully hard to pull off.

The pull-up is more than just a cool trick to show off in the gym - it will help you become a stronger swimmer, too. These moves will help you safely progress until you’ve got the exercise down.

What makes tools problematic is that swim aids can also mask your weakness.

Have some fun with your fall running with this speed play session.

Where you run—not just how much—can make a big difference to your run form and fitness.

With his mantra of 1 percent better every day, Chris Nikic continues to change the perception of what is possible. Crossing the finish line at the Ironman World Championships adds his name to the history books and cements his legacy as a pioneer in the sport.

Here’s what’s holding you back from outkicking your rivals.

Don't do strength training for the sake of strength training. Instead, intentionally build a balanced body so you can successfully withstand the rigors of triathlon training.

If you've never tried trail running, you're missing out! A top ultra runner shares her top tips for getting started on the trails.

The five-time Ironman champ used this progressive tempo run workout to prep for her race in Kona, but this versatile session can be used by age-groupers training for any distance.

Swimming fast can be simplified into a physics equation.

Get off-road and get dirty with our guide to XTERRA and off-road triathlon.

How lessons from the marathon legend's master class can make you a faster triathlon runner.

This quick workout will help build strength and a range of motion in your ankles, knees, hips, spine, and shoulders

From Lucy Charles-Barclay to Linsey Corbin, it seems like stress fractures are sidelining everyone this year. Learn what causes stress fractures, how to diagnose a stress fracture, and what to do if you're hit with this common bone injury.

First-time Kona qualifier Jennifer Simmerman shares her five biggest secrets on how she went from a strong runner, to a solid triathlete, to competing in a world championship.

Coach Sara McLarty recommends trying this workout 2–3 days before an event as a pre-race tune-up.

Whether you've picked one of the toughest run courses in triathlon or a race with a pancake-flat run, your training regimen should include regular hill workouts.

Three of the fastest long-course age groupers in the world each share a swim, bike, or run session that they use to prepare for the big day.

We’ve put together three 70.3 specific workouts that address strength, speed, and race specific tempo from one expert coach.

Understanding why your neck and shoulders hurt can help you find the fix—and pain-free optimal performance.

These four strength exercises will help you stand tall — and boost your athleticism, too.

This workout will teach you to push beyond your comfort zone during the second half to stay close to the leaders as you head out on the bike.

It can be very easy to train at a moderate intensity all the time, which can be a surefire way to plateau or even burn out. Here’s how polarized training can help prevent that.

Running after riding a bike is much different from running on fresh legs. Learn about the physiology of running vs. triathlon running, plus how to estimate your triathlon run time.

Your guide to transitioning from road to trail.

Raise your power capacity with this explosive, unconventional sprint workout.

Working out and racing at altitude doesn’t have to be as scary as it sounds. Ignore the myths, and check out our expert-led strategies before you climb that elevation ladder.

A solid Ironman marathon can be elusive if you're not a sub-12 hour finisher. Coach Alison Freeman explains why the wheels fall off during the run leg for so many long-course triathletes, and how to have a better Ironman run.

Canadian Lionel Sanders has one of the most notorious running styles in triathlon: On one hand, it won't win any beauty contests; on the other hand, it wins races. We take a look at how and why.

There are no walls in open water - so practice for race day with this no-pushoff prep set from coach Sara McLarty.

There's nothing worse than losing valuable seconds (or minutes!) in that in-between world from swim to bike and bike to run. This video and step-by-step guide to triathlon transitions will help you speed through like a pro.

Scientifically, we know that more pain doesn't always equal more gain, but why exactly are triathletes wired to think that suffering is the best measure of success?

This power-based swim set from a swimrun veteran will help you become a stronger all-around swimmer.

These exercises can help you build a supportive structure for your yoga practice—or any other pursuit.

From cheese to leafy greens, it’s time to put something unexpected onto the flames tonight. Hello, grill master.

Swimming behind another athlete can save upward of 30 percent energy expenditure - that is, if you’re doing it properly.

You might not believe it, but there’s good news about being injured.

But what does it take to keep this mysterious connector primed for sport?

When done properly and safely, riding in a group is fun and can be a great workout. Here are some tips.

Feeling ready to tackle an Ironman? Read our complete guide on how to go from a half to full.

A creative swim workout from Triathlete contributor and swimming all-star Sara McLarty.

These three bike workouts for half-iron training place a unique focus on the skills and endurance needed to conquer the 70.3 bike leg.

Racing on a rolling or hilly bike course this year? This session is for you.

We sit down with Long and his coach, Olympian Ryan Bolton, to take a look at how the American pulled off the fastest bike split in a stacked field at the Collins Cup.

Does the thought of doing a long swim set typically make you groan? Are you always looking for ways to put off that track workout? Reach into our bag of scientific tricks to get your brain on board with your body.

How do you get over a DNS (did not start)? Triathlon coach Gordo Byrn tackles this question.

Use these five simple strategies to make your race-week experience less nerve-wracking.

Because you actually can't focus on one without also addressing the other.

Taper week is exciting! It's the time to reduce training duration to let your body rest and recover, but keep up a bit of speed work to stay sharp.

Getting on and off your bike—seems simple enough. But on race day, a well-executed mount and dismount plan can mean the difference between an awkward (and slow) transition or a smooth (and speedy) one.

There's a lot of info out there right now, but we've got the tools, tips, and tricks to help you separate the science facts from the science fiction.

Though they may seem like a minor part of the race-day experience, learning how to swim around turn buoys properly can make a huge difference. We break down how to do it right.

This run session is ideal for a long-course triathlete.

Much like changing your car’s oil allows it to perform better and last longer, these five injury prevention techniques can help reduce your risk of overuse and keep you riding smoothly.

A new study aims to resolve long-standing debates about how much drafting helps runners, and finds that even back-of-the-packers save meaningful time

This pyramid sprint session from coach Sara McLarty is a great way to boost your speed and confidence in the water.

Being able to ride comfortably and safely in the aerobars is essential for triathletes, but like anything, it needs focused practice.

Feeling ready to go the half-iron distance? Read our complete guide on how to take the next step up.

The complication keeping Jan Frodeno from Kona is rare, can be hard to diagnose, and may require lengthy treatment.

Train for the inevitable with this open-water-focused swim workout.

When training for a 70.3 or Ironman, should I do short intervals or just try to log as many miles as I can?

Some like to plan their entire season out months (or even years) in advance, while others complete one race before signing up for the next. Which method is better?

Mounting evidence suggests that women respond differently to endurance training after menopause. Could donating blood be the solution?

Sailboat drill is a a killer core workout that also teaches you to control your hip rotation.

Want to smash a 70.3 bike leg? Throw yourself into a season of gravel and mountain bike racing. It’s working wonders for newly minted Boulder 70.3 champion Rach McBride.

Your secret training weapon might just be the perfect playlist.

Don't be scared to put two sports on the back burner—even in the middle of the season. There are ways to do it right.

This session is designed as one that lets you push your engine, but also includes enough recovery to let you push later in the week.

Increase ankle flexibility for a stronger back half of your stroke.

Adjusting mid-season can be tough. It can also be one of the most compassionate choices you can make for yourself.

Whether we like it or not, physical effort is only one part of the HRV equation. The mental side of HRV—and how we actually think about it—plays a huge role.

Don't let aches and pains limit you. Skip the anti-inflammatories and try these strategies for relief from sore muscles instead.

The key to recovering from a tough workout? A meal that includes these carbohydrates.

As the sets get shorter, you swim faster. It sounds easy - until you try to pull it off. Can you do this challenging swim workout from coach Sara McLarty?

If you’re new to triathlon, these four swim workouts for beginners are crucial in helping you build the special skills you need.

More and more runners and triathletes are asking questions about the green stuff to help with everything from post-workout soreness to sleep (and even a little fun). Here’s everything you need to know about cannabis use while training and racing.

This workout targets a sprint or Olympic-distance athlete looking to add a bit more speed to their fitness.

These three swim workouts place a unique focus on the technique and strength to conquer the 70.3 swim leg.

Knowing how to read and interpret the VI (Variability Index) data in your power files can help you improve your bike splits in training and racing.

Looking for a little (legal) assist in the swim leg of your next race? Data scientist Alfredo Molinas breaks down the stats to find the fastest Ironman and 70.3 swim courses.

According to the GOAT Mark Allen, triathlon training and coaching are poised to change forever

Your tri coach doesn't have to live by you. Remote tri coaches can help you achieve your goals—if you learn how to find one and how to get the most out of your relationship.

Want to step up from the sprint distance but not sure where to start? Here’s what to consider before doing an Olympic-distance event.

Though both use needles, the ways dry needling and acupuncture work are actually different. Here's what you need to know about these recovery and injury treatment methods.

Sure, electrolyte drink mixes are going to keep you hydrated. But which ones actually taste good?

A creative swim workout for you to take to the pool this weekend.

Training didn't go the way you planned and now you're not as prepared as you'd hope. Should you still race, or is it better to pull the plug? We've got questions (and answers) to guide you.

This run workout is designed to help athletes build strength and speed and get comfortable with cadence control and pace changes.

General guidelines athletes can follow when returning to training after pregnancy and delivery.