Training

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?

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.

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.

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.

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

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

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

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?

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.

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.

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.

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.

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

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.

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

The Tour De France is the world’s best field experiment for endurance performance. What did we learn in 2022?

Put down the gummies and pills and read this before heading to bed.

More and more people are measuring their heart rate variability using fitness trackers—and seeing those HRV numbers plummet after a few drinks the night before.

With the UA Flow Synchronicity, Under Armour delivers a running shoe designed to fit and support the natural shape of a woman’s foot so women can run even faster

You shouldn't race again until you're fully recovered from your last one - but what does that look like? Dr. Cory Nyamora outlines the physical and mental signs of recovery.

Use key workouts, past results, and simple algorithms to predict your possible triathlon finish time—but stay flexible when it comes to race day.

Stress, nerves, time zone changes, unfamiliar surroundings—the week before your race is loaded with sleep saboteurs. Here's how to get some solid shut-eye ahead of your big day.

After becoming the youngest adult to run 100 marathons, she’s chasing even bigger running goals and helping fellow Dreamers and young women realize their own potential

Buckle up: We have an entire two-week meal plan for busy triathletes, from daily meal suggestions to start-to-finish recipes that go quickly from fridge to fork — just heat and eat!

Don’t let achy shoulders and other bits hold you back from bombing in the aero position. Here’s your prescription for staying slippery.

A new review looks at the potential for genetic testing—and the challenges.

Charge up your running to prevent everything from muscle cramps to brain drain.

A more inclusive sport for neurodiverse athletes starts with coaches, trainers, and race directors.

Race week can leave you feeling sluggish and stressed. Keep your muscles activated and firing—and ready for the big day—with these light neuromuscular activation exercises.

Seriously, stop peeing in the pool, you sickos.

To keep back pain from derailing your training, you need to train your spine stability — and doing crunches, back extensions, or general lifting won't cut it. Learn why, and learn what exercises to do instead.

How to train your proprioception to more effectively control body movements and improve power, speed, agility, and durability.

Get a glimpse of the expert Q+A with Skye Moench in the Team Triathlete community, where she covered everything from bouncing back from her crash to the race eve protocol she swears by (spoiler: it involves ice cream).

In an excerpt from his new book, ‘Do Hard Things,’ Steve Magness explains a clever tactic to combat anxiety and free yourself to perform.

A 24-year-old triathlete from Denmark with a short race resume crossed the line 10 minutes before the two-time Ironman World Champion in his first try at Europe’s biggest tri. How did that happen?

The onset of change need not be feared, because we have ways to battle it every step of the way.

The stairs engage many muscles including core, quads, hamstrings, and calves, while also keeping heart rate up for cardiovascular benefit.

Finish one of these epic swim workouts for triathletes, and you'll have a newfound confidence in the water (you badass, you).

This is how the three-time Olympic medalist gets ready for the mixed relay.

Looking to mix it up in the pool this weekend? Here's a creative workout from coach Sara McLarty.

Masters swim coaches are great at working on the fine points of technique, but most don't have the training to work with adults on the fundamentals.

By getting comfortable with being out of the saddle, you can better control heart rate spikes from standing during a race.

No one knows the Ironman Lake Placid course better than race champion and coach Jennie Hansen. Prep with her expert race recon, from Lake Placid course profiles to necessary gear to the best spots for spectators.

Real-life advice from neurodiverse triathletes on their experiences, unique challenges, and opportunities encountered in training and racing.

Two of the world’s top long-course coaches, Siri Lindley and Dan Lorang, dig into the good and bad behind racing with data or racing by feel.

2021 USAT champion and Milwaukee resident Annamarie Strehlow shares her expert race recon on the USAT AG Nationals courses.

Put yourself in a paratriathlete's shoes - er, swim cap - and find your feel for the water with this paratriathlon simulation swim from Paralympian and coach Aaron Scheides.