Training

A 3-week plan for returning to swimming after a few weeks (or months, or years) out of the water.

Start the preseason with a bang in the new year, and join us for our free, four-week multisport mobility bootcamp to help build functional movement and tri-specific strength.

Is running by time or by distance actually the same thing? (Yes...and no.)

And how it leads to better performance.

Is there anything better than a warm bowl of soup after a cold winter run? Our friends at Clean Eating have compiled a list of 10 mouthwatering soup recipes to fill your belly and refuel your muscles.

Try these strengthening stretches to get stronger limbs.

Take a cue from the pros and add a few mobility and strength exercises each day to prevent injury and run better.

Determining helmet safety requires testing, so we tested six helmets beyond the certification tests required to sell bicycle helmets.

Whether it's intentional or not, you're already squatting every day. Now's the time to put some intentionality behind this powerful strength move.

Does everyone's year-end Strava roundup have you feeling inadequate? Don't fall into this comparison trap! Instead, use sport psychology tips for channeling your energy into making your next year your best yet.

An expert weighs in on why runners should go minimal – when they’re NOT running.

4 Exercises to build a strong and stable foot, improve foot control and reduce shin pain.

Waiting for the sun, chasing peaches, or riding at all costs, where do you draw the line?

A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged

Triathletes can get more out of winter training. It’s the season to build strength and power on the bike. Here’s how.

Not all foundational strength comes in the form of pumping iron in a gym. As it turns out, there might be advantages to wearing a weight vest during a run workout.

The best swimmers in the world are masters at feeling the water. What the heck does that mean? How can we learn to do it, too?

Chin up. You don’t have to dread the months ahead. Running through the darker months can have a different vibe and tempo, and that's okay.

New research finds that, all else being equal, runners don’t have more gastrointestinal problems than cyclists

Researchers have spent years trying to solve the pain puzzle—with mixed results. We unpack the complex relationship between endurance athletes and pain.

We tapped Olympian and gutsy long-course pro Ben Kanute’s form and strength coach for this creative swim, bike, and run mobility routine.

Work, family, training - you've got a lot on your plate. That's why we’ve packed this one-week meal plan with plenty of antioxidant-rich veggies, protein, and healthy fats to crank up your energy.

No Kona? No problem. Get creative with some fun multisport events that don’t end in “-onman.”

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

Most endurance athletes don't truly understand the concept of "threshold" - and their training is suffering for it. Dr. Philip Skiba explains the science of this critical training measurement.

Runners make bigger improvements following a flexible workout schedule rather than sticking with a predetermined one

There's no shortage of triathletes in their 40s and 50s - but is triathlon really the clichéd midlife crisis, or something else entirely?

Wellness trends often rely on catchy jargon, complex methods for optimizing health and fitness, and unsustainable practices. Our health columnist believes that simpler is usually better when it comes to developing a routine.

Instead of suffering through the swim to get to the bike and run, learn to embrace this first crucial leg and set yourself up for a successful triathlon.

New data shows that, unlike a car, you can’t perform well with a half-full fuel tank

What you need to know about racing back-to-back (to-back-to-back) days.

From new precision surgery techniques to biologic options, a bum knee no longer needs to put you on the bench. Here's what endurance athletes need to know about knee replacement surgery.

Here’s how to identify and respect your body’s limits as you work to improve your hip mobility

Unwise lifestyle choices jacked up the amount of bad fat in my bloodstream. Could I fix this by getting back in the saddle and eating right?

Instability puts strain on your Achilles tendon. Train your body to support your stride from the feet up.

This helpful tool can be used to set training zones and track performance gains over time. Understand more about power-to-weight ratio using our charts and expert tips from coaches Joe Friel and Dan Plews.

From monster mileage to extremely high cadence riding to superfood-only fads, triathletes are easy picking when it comes to training trends that might not actually work that well. We look back at the history of "magic bullet" training methodology and ask the most important question of all: What were we thinking?

How to keep your six-pack and upper back engaged while trapped on all-day videocalls to best benefit your swim, bike, and run.

A new study looks at why side stitches happen in runners - and it has nothing to do with your fitness level or what you ate before your workout.

Research suggests that we might be missing out on powerful mental health benefits by choosing to train indoors versus natural outdoor environments.

Stiff and unstable hips put strain on your hamstrings. Here’s how to assess and improve hip mobility, posture and rotational strength.

It may be time to rethink the “off-season” and join TriDot’s Preseason Project.

A great running stride isn’t learned by focusing on your footstrike or cadence, it develops as you improve your body’s strength and mobility.

"I used to watch so many triathletes do silly things in the weight room, thinking: ‘Why are they doing that?’ so I started creating a thought process around how I could help them."

Breathing to both sides of your body becomes even more important when you move from the pool to the open water.

You’re most vulnerable to falling ill 72 hours post-race. Here’s how to avoid it.

The brand intends to win over prospective customers with an astonishingly wide range of sizes

Approximately half of athletes who menstruate are using a hormonal contraceptive. How does using hormonal birth control affect athletic performance? We asked the experts to break down what we know - and don't know - about hormonal contraceptives for endurance athletes.

Learning to cue a tall, balanced run posture, combined with strategic, specific core training, is the path to improving your run form, alleviate pain, bolster training durability, and find seconds on the clock.

What does it take to go from Olympic-distance phenom to the top step of the 70.3 World Championships? Taylor Knibb's coach, Ian O'Brien shares the little details that added up to a big win in St. George, including workout instructions for three key sessions ahead of her race.

Enjoy mixing up the terrain and the intensity with this off-season run session.

“Everyone just bows to the Norwegians, and we were like: ‘F**k that!’ If you’re not going out there to really test yourself against the best, and people that everyone says are better than you, then why are you even doing the sport?"

This spooky interval workout will leave your nerves frayed and your shoulders feeling like ghosts.

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

Sodaro and coach Dan Plews reveal three sessions that helped this Kona rookie break the tape at the 2022 Ironman World Championship.

Your timing chip is one of the most important pieces of gear you'll wear on race day. But what if it falls off in the swim, or if you miss a timing mat on the course? Don't panic - the experts are here to help.

A friendly reminder that there’s much more to a strong core than visible abs

If you’ve experienced burning pain in the forefoot that radiates into the toes, you may have what’s called Morton’s neuroma.

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.

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.

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, and spine

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.

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.

These exercises will help you stand tall—and boost your athleticism

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.

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'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.

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?