Group Riding Etiquette

The past few group rides I’ve been on have been eventful, and not necessarily in a positive way. I want to use them as reminders to everyone that rides in a group that the safety of each and every rider in the peloton is based on each and every rider in that peloton thinking about…

When should you ride hard during a race?

I just re-read parts of Joe Friel’s latest book, Power Meter Training, which got me thinking. As athletes gear up for the next set of early season races, I wanted to present some data to help you with the pacing of your bike ride. Friel discusses the concept of a Variability Index (VI), the ratio…

Perfect Running Form

What is the “perfect” running form? Is it the Pose Method, ChiRunning, barefoot running or something that Bobby McGee has been teaching? As you can guess by now, there is no one perfect form, but there are better forms and there are worse. Whatever philosophies of running you currently follow while you search to find…

Winter Tune-Ups, Part II

In Part I of Winter Tune Ups I covered the first two items on my list of “speed for life” upgrades, and in Part II I’ll cover the last two items: a biomechanical/muscular engagement assessment swim lessons a bike fit a running gait analysis When it comes to attaining and maintaining a proper and strong position on the…

It’s the Little Things

As many of you know I competed in the Hawaii Ironman World Championships in October. Since the race, I’ve been asked a number of times how I was able have such a successful race and reach the goals I set for myself. Inevitably the conversation leads to my training and the types of workouts I did to…