Dear coach

We all love seeing huge gains in performance—but what does it take to achieve them?

Hiring a coach is smart, but it’s important to ensure the relationship will work out. If it doesn’t, you need an exit strategy.

It's important to be realistic and objective when setting-race day goals - no matter how well (or poorly) your training has gone.

Ready to take to the dirt? Here's what you need to know to get started.

It's one of the most important factors in achieving athletic success, but it can be so hard to achieve—we take a look at how to make your training more consistent.

Building a strong relationship with your coach can be critical to achieving your training and racing goals.

It can be one of the hardest parts of triathlon to master, but knowing how often you should run off the bike in training is a great starting point.

When it comes to your first triathlon, any finishing time is a good one! But if you're looking for something a little more concrete to aim for, here are a few guidelines for good triathlon times for beginners.

Getting older doesn’t have to mean getting slower if you apply the right intensity to your training.

Adequate rest and recovery are key to getting fitter—here’s how to time it right.

Swim paddles can provide technique and strength benefits in the pool—which should make you a more efficient and faster swimmer.

Getting back to running can feel overwhelming, but with the right approach it doesn't need to be.

While taking a break right now is encouraged, taking too long could wreak havoc with your plans if you're looking to hit the start line early in 2022.

Navigating this season can be tough as an athlete. How much training should you do during the holidays? Coach Marilyn Chychota explains how to balance training and merry-making.

Stair running worked for Rocky. Could it work for you, too?

Not everyone can flip turn in the pool—and that's OK. Check out our guide to open turns.

Make sure to keep it fun — plus other tips from coach Marilyn Chychota.

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

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

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

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.

The best race performance will come from smart pacing, and a windy day will change what it feels like to make the bike go fast.

Use these skills sessions to help you become a more efficient, confident and safer triathlete on the bike.

Coach Maria Simone explains what role rest days play in recovery.

The work needed to go faster on the bike requires you to really stretch beyond your comfort level.

Walking during an Ironman marathon is a surprisingly sound strategy, but if you want to do it right there's a catch.

Race season has arrived. We take a look at some key open-water drills to help improve your swim.

Snorkels, fins, pull buoys—we love to use them, but it's important to make them really work for you.

Race morning is a stressful time for even the toughest athletes.

Six-time Ironman champion Mark Allen is here to help you maximize your time on the trainer.

Learning to spot the difference between tiredness and burnout can help you rest at the right time.

It can be tempting to try to jump back in where you left off. But don’t!

Injury prevention and preparation are just two of the many reasons why we should warm up and cool down.

Increasing your run volume while minimizing the risk of injury can be a tricky balancing act. Here's how to do it.

Understanding what lactate threshold is—and how to find yours—is an important part of training and performance.

The answer isn't as simple as you think.

Plan your time off wisely in order to gain the greatest benefits going into 2022.

Training for triathlon is a balancing act, so consider these key aspects when you’re planning your rest and recovery days.

Understanding the hardest parts of our sport can help you overcome them.

Your mind and body will give much better clues as to how you’re handling the training load than any algorithm can.

We all love chasing a KOM or QOM—but can too much Strava be bad for you?

Working on your breathing can unlock huge performance gains in your training and racing.

Learning to be adaptable has never been more important.

Knowing how to warm-up for your race can be a key factor in achieving peak performance.

Calm your nerves and ease your return to racing with these tips.

Understanding what causes injuries is often the first step to preventing them.

If you're going to race in the aero position, you also need to train in it—but just how often should you do that when riding indoors?

Knowing how best to use exercise and training to lower your stress levels can reap huge rewards.

Cycling with others can be great for your fitness, bike handling, and confidence—but you've got to time them right.

Knowing when and how to incorporate intervals into your training is an important part in reaching your potential.

Understanding what's best for you and your training is key to building your race schedule.

Increasing your cadence range at this time of year could really pay dividends for your cycling next season.

What’s the difference between lactate threshold, lactate tolerance, and anaerobic training?

Getting your training right through the fall and winter off-season can significantly improve your chances of success next year.

With some races slowly starting to return, now is a good time to familiarize yourself with pre-race warm-ups.

It’s easier than ever to get lost in data and devices, but it’s important to know how to tune into your greatest asset—your body.

We are living in unprecedented times, and without races to focus on, it can be hard to stay on track.

Altitude training can bring huge gains to your training and performance—but you’ve got to get it right.

Improving your sleep can yield huge gains for you, your health, and your training.

Despite consistent training, sometimes you might not see the fitness gains you're hoping to. Here’s how to cope with it.

No time for big sessions? Now’s the time to take advantage of a longer race buildup with short bursts of supplemental work that most people normally skip.

Olympian and elite-level coach Ryan Bolton answers this season’s hot question.

Treat your strength workout the same way you would treat a swim, bike or run session.

Recovery runs actually don't help you recover—but they're still worth doing for their training benefits.

With a good coach, you’re getting more than peace of mind that your training is on track.

If you're not properly recovered then you won't get the benefits of a high-intensity session.

Ready to up your volume in the pool? Coach Christopher Breen shares the best way to do it.

We asked six coaches: "What are the things your athletes do that are annoying, frustrating, or just plain terrible?" Here’s what they had to say.

Dear Coach: I’m a competitive age-grouper who has always done sprints and Olympic-distance races, but I feel like I should make the move to Ironman. Should I do an Ironman?

Coach Alison Freeman recommends a relatively light emphasis on swimming.

Coach Drew Sapp breaks down the basics of building up to the biggest race in your season.

"When I kick, I produce very little forward motion. Why is that, and what can I do to help fix it?" - Immobile Imani

I’m training for my first sprint. What are the most important workouts I should be doing for each sport?

"Is there a magical number of days you need to run that will make you faster?" - Placido Plodder

The off-season is an opportunity to set long-term goals, note any weaknesses, and take steps to improve in those areas.

Recovery is dependent on many factors—your fitness level and history as well as the time of year in your race season.

The best thing that you can do for your performance is to decrease stress by doing a workout that promotes recovery.

Finish the season strong with these simple tips from XTERRA star and coach Josiah Middaugh.

Yes, it will hurt! But improving your anaerobic capacity will make you a better all-around triathlete.

There are many benefits to off-the-bike strength work.

To work your way into a more advanced lane, do these four things.

What are the three most important things triathletes should understand about training and racing with a power meter?

Miss out on a lot of training and now your race is inching closer? Don't panic, and follow this advice from coach Alison Kreideweis.

Ideally for every hour of time change, you should arrive an equal number of days ahead of the race.

Too often, athletes run out of physical or mental energy before their long season is over.

Ah, speedwork. It hurts so good! But alas, if it hurts so bad, you can derail your season before it even gets started.

There is a common misconception that weight gained during the off-season will come off naturally when exercise volume goes up in the spring.

The off-season is time for you to take a break from structured training and to refine your technique.

Workouts with short rest periods, higher intensities, and ones that use compound movements will give you the best results.