The Importance of Intensity Zones During Training

The Importance of Intensity Zones During Training

Very often we hear about athletes working in this grey zone, however this area doesn’t allow athletes to improve their performance.  The grey zone is where many athletes spend their training, because they believe that to race fast they must train fast and constantly push the pace.  It also feels nice, and is enjoyable to roll along with mates!

As a result, their ‘easy sessions’ are done at an intensity level that doesn’t properly develop their aerobic system, and their ‘hard sessions’ are done below the required intensity to fully develop their anaerobic system, as they are too tired from their ‘easy session’.

The middle or grey zone is always a bad choice

The mistake isn’t the intensity itself but maintaining this same pace in all training sessions. So, the training becomes counterproductive and a lot of of time and energy is wasted. Athletes who try to do too much speed work in a given week will either burnout or perform sub-optimally.

REMEMBER: If you push hard all the time, you will be tired and unable to push harder when you need to!!!

In all three disciplines it is important to respect the following progression:

Warm Up: Should last between 15 minutes and half an hour; this gives the body plenty of time to gradually get ready for physical activity and to prepare the athletes mentally for the work ahead. Warm-up can also be used to practice skills and drills.  The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles

Main Set: Depending on which training cycle you are in, you will cover varying sessions on endurance / stamina work, and speed / power work.

Warm Down: The length of your warm-down depends on the length and intensity of your session. A tougher session requires a longer warm-down than a steady run. The objective is to return to a resting state over a period of 15 minutes to half an hour. The warm down can also take the form of other parts of the triathlon e.g. a loosen up short swim after a hard run.

Four training intensity zones: easy, moderate, medium, mad.

Training intensity refers to the exertion level put forth during training. Is your workout “easy” or “hard”? Were you able to talk while doing that run or were you gasping for air?  These are all factors that can help characterize the intensity at which you are working.

The Trisutto training methodology uses 4 intensities.

Easy: This can be for recovery – an easy run, easy bike ride or swim helps to clear the waste products out of the muscles and increase the blood flow after an hard session. The real benefit of recovery runs is that they increase your fitness, promotes muscle tissue repair, glycogen replenishment or any other physiological response.   EASY can also be the warm up, and warm down before and after then main set in a workout.

Moderate: to develop peripheral training adaptations:  increase fat metabolism, increase number of aerobic enzymes.

Medium: To increase lactate threshold and maximal aerobic capacity.  Improve efficiency (same speed, lower heart rate then a previous marker).  “Broken conversation’’

Mad: do this only if you really feel up to it. To increase stroke volume, increase maximal aerobic capacity, and lactate tolerance (buffering capacity).  “Broken conversation” ceases. Tingly or heavy muscles likely.

Indoor training for focusing the intensity zone

Turbo trainer
Turbo training allows you to do your workouts in a controlled environment that can be easily and accurately measured and reproduced. What’s more, it’ll probably be easier to train consistently as you won’t have the weather as an excuse to miss training.

Use indoor sessions to work on your ability to maintain a hard effort for an extended period of time by focusing on intensity.

There’s little to no point simply climbing on and pedalling randomly. To get the most from your stationary pedalling, you should start with a session plan. To be effective, this must be suited to your current level of fitness, and to your goals

Treadmill
Running indoors comes to mind with inclement weather, however running indoor is a great supplement to outdoor running and offers such advantages as: quicker workouts, speed and form improvement, safety, and it allows creativity in movement.

With tapis training it’s possible to reproduce different and increasingly intense zones / pace.

Summary

  • Don’t make all your workouts High-intensity training
  • Respect different intensity zones
  • Optimise Your Recovery For Optimal Performance
  • Hacking your body’s ability to bounce back from competitions, intense workouts or even just intense training or work periods is key to enhancing your performance.

 

Irene has been a multisport competitor for over 5 years. She is a 70.3 World Championship qualifier and recently dedicated herself to a full time coaching career, completing the Trisutto Coaching Certification Course and working as co-coach at 3 camps. She is based out of Padua, Italy and speaks Italian and English.

 

Trisutto.com online triathlon coaches are available to help improve your performance here.

 

10 Tips to Better Triathlon Running

10 Tips to Better Triathlon Running

I often have athletes coming to me because they want to improve their run off the bike. Often times the first response is the athlete thinks they need to run more. Sometimes this is the case but often it’s not. Running for a 1500 m track event and running off of a 90 km or 180 km bike are two completely different things. I’ve seen athletes hiring a run coach to improve their running, then see their 400m times improve, but still fall short when it comes to having a good run off the bike. Here are my 10 tips to helping you have a better run off the bike in triathlon:

1. Get off your toes

I’m not sure when the forefoot running first came out but I’m almost certain it wasn’t discovered in triathlon! Teaching athletes to strike from the front of the foot leads to nothing but low leg injuries and for most is not sustainable, especially for a 42 km run off the bike. This style of running takes the key muscles out of the equation (glutes) and puts way too much pressure on the lower leg and calf. When an athlete is tired and completely depleted it makes no sense in my opinion to keep loading up the smaller muscle groups. Now there is still the odd runner out there who can sustain an Ironman marathon on their toes, but it’s more than likely that they’ve been running a high volume for most of their lives and can get away with it.  Even Haile Gebrselassie, a former marathon world record holder, when asked what he changed to improve his marathon times, said he needed to move to more of a heel strike.

2. Work on high run cadence 

In general, increasing run turnover will help an athlete run faster. In the second half of the run when the body is out of “spring”, a long stretched out stride just takes too much energy out of the athlete. We aim for a cadence of 90 strides per minute for most people. For people with shorter legs it is often higher at around 95-100.

3. Improve run efficiency

One of the most important factors for a good Ironman marathon is being as efficient as possible. The best ways I have found to improve run efficiency is to increase your turnover (as mentioned above), staying upright (not leaning forward), reducing your vertical oscillation (the amount you bounce up and down every step), keeping your arms up closer to your chest, and keeping your legs low (reducing the amount of hamstring kick at the back of your stride). It’s important to always focus on holding a good technique as you get more fatigued at the end of your sessions. We call this TUF (technique under fatigue). If you ever notice the best runners in the back half of a race, you will almost always notice a similar thing, they still look good even though they may be hurting because they are efficient!

4. Get on the treadmill

If your main problem is either needing to get your cadence up or you struggle from running injuries, then my suggestion is get on the treadmill. It’s helps with turnover as it’s almost impossible to over stride. The surface also helps lessen the impact on the body. Also, when athletes are trying to improve their bike, treadmill running works well as they are able to recover faster from a treadmill run so they can hit the bike hard enough on the non-running days.

5. Get your bike stronger

When I won my age group at Ironman Australia in 2015 with the fastest female run split, I did not do more running that year, in fact it was the opposite (it was 65 km/week max). I actually did less running and just worked on my bike strength with a tonne of big gear work on the bike. I recently had an athlete run a 2:57 marathon (a 12 min marathon PB) after a PB bike this year.  The main thing we worked on was proper fuelling and more big gear training on the bike, NOT more running.

6. Run more hills

This is fairly obvious, but long distance triathlon is very much a strength sport where strength endurance is the key component to a successful race. Running hills, just like pushing big gears on the bike, will help you run faster on the flat. It also helps prevent running injuries. At Trisutto we generally like to run hills every 3rd run or so.

7. Build mileage slowly

You can only get better if you’re not injured. One of the best ways to reduce the chances of injury is to build up the mileage slowly. I recommend increasing run volume by no more than 10% per week. At Trisutto we say “hurry slowly”. For most females it’s best to only run every second day, in order to rest the bones on the non-run days.

8. Double or triple run days

Double or triple run days is a great way to get mileage up instead of just a really long run on the weekend. This also helps keep the run quality up and generally less risk for injury as opposed to just going long and slow every weekend.

9. Make most of your runs progressive

There are a few reasons for doing this. The first is there is less chance of injury when you start your runs slower. If the muscles are tired from training load, they often need more time to warm up and get all the big muscles firing. If you step out the front door and go straight into a hard run (which needs the large muscle groups) you increase the risk of pulling something. Also, I’ve never seen it work in a race to start too fast. You will almost always finish a race/session better if you start easier and finish fast. It seems to work ok for the Kenyans.

10. Stay fuelled

Staying well fuelled in my opinion is the key factor for staying injury free. Any injuries I’ve seen have almost 100% of the time happened from under fueling or losing weight too quickly. It’s a tough subject because the main thought is “if I lose weight I will run faster”. Yes this can be true, but if you are injured from losing weight and can’t run, you obviously won’t improve. Do some athletes need to stay bigger to improve? Yes. Could some athletes lose weight to improve? Yes. It all depends on the size of the engine and frame of the athlete. If you are an athlete who may have a little bit too much extra weight, my advice is to try and lose it slowly and more in the off season when the training intensity/load isn’t too high.

 

Michelle Barnes is a 13 time Ironman Finisher and 7 time Kona Qualifier with over 30 AG podiums in all distances. She was recently the 35-39 AG Champion at Ironman Australia, where she had the fastest overall female marathon, including the pros. Michelle understands the challenge of training at a competitive level and need for balance while holding down a full time job.

Join Michelle in Vernon, British Columbia for two training camps in July.

Striking the Balance: Cadence & Power in Triathlon

Striking the Balance: Cadence & Power in Triathlon

A few weeks ago, one of my athletes came to town so that we could work on her swim and run technique. For her, the common thread to improvement in both disciplines lay in making adjustments to the balance of her distance per stroke (or stride length) and her strokes (or strides) per minute. Balancing these two elements across the disciplines is essential to optimizing performance in triathlon.

In The Boys in the Boat, about the University of Washington eight-man crew team and their journey to win gold in the 1936 Berlin Olympic Games, Daniel James Brown illustrates the same concept as it applies to rowing.

There are certain laws of physics by which all crew coaches live and die. The speed of a racing shell is determined primarily by two factors: the power produced by the combined strokes of the oars, and the stroke rate, the number of strokes the crew takes each minute. So if two boats carrying the same weight have the exact same stroke rate, the one producing more power per stroke will pull ahead. If those two boats have the exact same power per stroke but one has a higher stroke rate, the one with the higher rate will pull ahead… Every race is a balancing act, a series of delicate and deliberate adjustments of power on the one hand and stroke rate on the other.

This is an instructive passage from a rich and inspiring book. It helps to illustrate an important fundamental concept: speed is a function of distance per stroke and strokes per minute. This applies on the swim, the bike, and the run. What we’re after is striking that balance to optimize power, turnover, and efficiency.

In the interest of clarity, it is worth mentioning that in cycling the distance your foot travels around the bottom bracket is fixed, however, depending on your gear selection, the distance per pedal stroke, or gear inches, will vary. In cycling, gear selection and the corresponding gear inches determine your effective distance per stroke.

In all three disciplines, efficiency also has a direct impact on your effective distance per stroke. The better you can direct your energy in a straight line, the farther and faster you will go for every stroke and stride. Efficiency is both mechanical and metabolic. Mechanical efficiency has to do with technique, streamlining, aerodynamics, stability, the condition of your drivetrain, etc. Metabolic efficiency is a function of fitness. The fitter you are, the longer you can tolerate and sustain higher cardiovascular and muscular loads.

On the swim, bike, and run, accelerations and pace progressions are some of the best ways to improve power, distance per stroke, and efficiency. Accelerations and pace progressions improve turnover and also help to develop the body awareness necessary to manage and regulate physical and mental focus, relaxation, and technique under fatigue.

Hill training on the bike and the run, as well as low cadence, heavy gear work on the bike, are indispensable for developing the power and core strength necessary to increase distance per stroke and to hold that stroke/stride length over time.

In the water, my athletes use pull buoy, paddles, and ankle straps daily to build swim specific strength that will improve their distance per stroke, stability, and efficiency. Accelerations and pace progressions are standard-issue for the development of turnover, economy, body awareness, and power.

In swimming as well as the other disciplines, I have my athletes focus on three intensity levels: strong, very strong, and fast that correlate with Brett Sutton’s moderate, medium, and mad. Tuning into these three intensities help to work the balance between stroke length and stroke rate. It is easiest to conceptualise it for the swim. I explain that strong should feel long, strong, and balanced. There should be good purchase and hold of the water as well as strength and muscular engagement through the body. Very strong should have the same length of stroke, purchase, balance, and engagement as strong, with an increase in turnover. With fast the focus is on high-intensity, turnover, and just cracking it out.

Getting back to the athlete who was visiting to work on her swim and run technique. As we were wrapping up she expressed a concern that is shared by many athletes who attend training camps or don’t have regular contact with their coaches. She said that she felt more confident doing the new techniques while I was watching and was concerned that when training on her own she would just practice and reinforce poor technique. The key to improvement, I told her, is in two things: awareness and discipline. I know that she has both. It is her awareness that allowed her to make the adjustments while I was watching. Her discipline is what has her consistently nail her sessions, to the letter, regardless of circumstance. Tapping into those two resources – awareness and discipline – is what makes the difference for her. Likewise, awareness and discipline will make the difference for you of as you continue to work the balance between power and turnover, as well as so many other things in triathlon and beyond.

 

Mateo Mercur has been a professional triathlon coach for nearly 15 years. He has trained three Age Group World Champions, an Age Group WC Silver Medalist, and the Ironman Maryland Women’s Champion. Based in Bend, Oregon.

 

A Season For All Things

A Season For All Things

Triathlon is a draining sport and too often I see professional and age group athletes racing and training at a high level year-round, day in and day out, year after year. This is not healthy or sustainable.

Humans have since the dawn of time advocated a Sabbath or time of rest. Religion has always seen a benefit in integrating mindful rest into our lives. In addition, our earliest industry, agriculture, saw the benefit of taking a break to allow for rebalancing and rejuvenation. Allowing the land to go fallow lowered yield in the short term in exchange for keeping the land vital for years to come.

In today’s fast paced world, whether in triathlon or in our outside life, we are unwilling to rest and only do so as a last resort once we are sick, injured, or burnt-out. Instead of preserving our long-term health, we chase the short-term performance.

Stuck in a vicious cycle, the modern athlete refuses to take the time to recover that both our body and mind require. Constantly in a state of exhaustion, it is not possible to rebuild without taking time away. The toughest challenge in the world may be to take the step back and rest taking a Sabbatical from the constant stress of the chase.

I would advocate every seventh year a break from high-level long course triathlon racing or at the very least an offseason every year. The professional athletes with highest career longevity take the time each year to rest their mind and body. Likewise, as you see the current crop of women triathletes taking a sabbatical to expand or start a family, I would venture to guess you will see many of these top performers come back stronger in the next five years as the time of unstructured training has allowed both their mind and body to rebalance.

Trying something different over the off-season, means you stay fit and continue to have fun.

We can all learn from our ancestors that rest is a vital part of long term development. Rest doesn’t need to mean sitting on the couch, it can mean enjoying some shorter races or doing an xterra or trying a new sport rather than chasing a Kona qualifier that year. But do give your mind and body a break from the constant struggle of long course racing. Taking a step away to restore your body and your passion for the sport whether for a month or a year will allow you to return in a healthier happier state ready to attack the next season.

 

Mary Beth Ellis is one of the USA’s most decorated long distance triathletes. A member of the US National Team for 4 years, during her career she was an elite ITU racer as well as Top 5 Ironman World Championship finisher. Mary Beth Ellis runs her Trisutto.com coaching program in Andover Massachusetts in the USA and speaks English.

Join Mary-Beth at her triathlon training camps on the Ironman Mont Tremblant course in July http://trisutto.com/camps/#tremblant

You must be willing to lose to win…

You must be willing to lose to win…

There’s been a lot written recently about Gill Fullen’s battle with Cancer, her comeback and most recently her victory at Outlaw Half by various media. Therefore, I felt it’s only right that as her Coach I now should write down my own thoughts.

Gill’s journey is one that is very special for so many reasons without her recent battles. She is an incredible athlete at Age Group level and one that you could argue ‘what if?’ or ‘if only’ she found the sport earlier.

Gills a multiple Champion at Age Group level, and without being disrespectful to other competitors, she finds it easy as there is nothing Gill likes to do more than race hard. That’s not saying others don’t, it’s just Gill does have those rare qualities only the best seem to have at the higher end of the sport.

When Gill came to me to coach her I had one condition.
‘You take yourself out of your comfort zone and walk away from all the easy wins you’ve had.  ‘WHAT?’ was the look I got from Gill.
I could tell Gill had never had anyone say this to her before and I went on, ‘COME ON you want to find that extra 10%, don’t you? And see where you could really go in this sport?’.
‘Yes, your right, but I’m too old’, she said.
I told her age is just a number, and now we do things my way.
She looked at me with shock, and said ‘We’ll see, so many have tried before you’.
It was then I knew I had a fighter on my hands.

This was the start of a great relationship between Gill and I, we are very straight with each other. We sat down over a year ago and set a plan, the plan was to move away from the Age Group mind-set, and step up to another level and test yourself again. The plan was wins at Outlaws, amongst others, but what wasn’t in the plan was the big ‘C’… Yes Cancer.

When Gill told me, if I’m honest my reaction perhaps wasn’t normal. I didn’t feel sorry for Gill, I don’t think she needed that, she needed someone to say, ‘Well come on, we’ll fight this together enough’. People around you say the right things, so I’m going to be objective and challenging just the way Gill likes things to be.

Gill responded in a way only a real fighter would. Days/weeks and months past and the motivation was amazing, she never gave up and got stronger with motivation. Yes of course there were downs, but everyone is human; Gill responded to each challenge with grit and in such a touching way. she is gifted with not only talent, but in true spirit and determination and this carried through the whole time, which for many was and is inspiring.

Gill in Kona

Typical of Gill the texts started flowing back in, asking me about training, telling me what she had done and what she was doing, each week and month she was doing a bit more but not without setbacks. In true Gill fashion, she kept on pushing and became stronger and stronger, sending me texts “this isn’t going to beat me.” Continuously hounding me to start training properly so we could get back to our original plan, and when those texts started to proceed about races for the future I thought Gill was now ready to plan for the 2017 season ahead.

Gill’s determination and courage to beat off one of the biggest battles of her life is one that deserves enormous respect. When most would have crumbled, Gill stepped up and looked at Cancer right in the eye and challenged back, trading punches that was a survival technique, not knowing if one of those thrown could be the last.

As serious as it sounds, we are talking about the fact that Gill is one special human to be able to show the way and fight for life, not just in the sport she loves so much. Triathlon has given Gill the chance to down her true character.

Gill is a very talented, and gifted in many areas, but is yet to become the complete athlete. Yes, Gill can still improve, age for me is just a number and if you’re good enough then why not give it your best shot.

 

Perry Agass has been a professional coach for over 10 years and has worked with some of the best coaches and athletes in the world. He is a passionate, motivated and very thorough with excellent results.

Perry regularly holds camps in Cyprus for all levels of athletes.

Project Ironman – The Bike: 3 Preparation Tips

Project Ironman – The Bike: 3 Preparation Tips

Ironman distance racing is ultimately about energy management. How you control and distribute your effort throughout the day is essential to a good finish. The ironman bike leg plays a crucial component to this end, as it normally represents the bulk of one’s total race time. Regrettably many still race the bike leg as if nothing were to follow, either caught up in the excitement of the day or on the quest for that new bike split PB. Yet the success of the subsequent run (assuming adequate training preparation) is very much predicated on what you do on the bike, from energy expenditure (pacing) to energy intake (feeding).

Here are three simple suggestions to help prepare your bike leg to have a positive impact on your run.

Technique – Practice Feeding

I will take a road less travelled. No talk about goal TSS, IF, cadence, peddling foot motion or about ideal head, back, hand position etc. Instead, a crucial fundamental – practicing the mechanics of getting nutrition from its storage place on the bike, or on your person, into you while staying comfortably in control of your bike.

This may sound presumptuous to many but forgive me. There is reason. I have personally encountered/witnessed individuals who were committed to an IM, kitted with slick race bikes, yet (in training) refused – literally – to reach for a water bottle (from a seated position let alone from the aero position) unless at a full stop, one leg on terra firma. All will agree that feeding is imperative in ironman racing. It is the 4th discipline. However, all the best nutritional advice and formulations are for naught if it remains affixed to the bike frame by T2.

It all starts with the set up – using kit or makeshift solutions that suit your comfort and ability/experience level. It is all fine and dandy that the latest trendy slick water bottle mount between the aerobars will save you 45s to 1min over 40k (in a wind tunnel).  It is of little value to you aerodynamically in an ironman if every time you have to drink you need to break position by sitting up or you lose directional control of the bike, because holding course with one forearm is precarious for you. In this instance, perhaps using a refillable aero bottle may be more suitable. Yes the wind tunnel numbers may show +0.0001g more aero drag on that straw than the former set up.  But if it helps you minimize movement on the bike while drinking then you will feel more comfortable to sip regularly whilst holding a better aero position for longer (win-win). And don’t feel belittled…. remember our World Champ…

Chrissie in Kona

Therefore comfort of access is crucial. If you are apprehensive to reach for items the more likely you will not eat or drink sufficiently. If you have a seat mounted cage, practice reaching back extracting and returning while keeping your eyes on the road. If you have a refillable bottle between the bars, practice refilling from another bottle on the fly. Likewise, practice ripping off gels taped to the top tube, reaching into your top tube food box or your jersey back pocket using either hand. Being ambidextrous is also advantageous. Should you race in a country where they drive on the opposite side of what you are accustomed to back home, the aid stations will likely be on that “new’ side. [Tip – practice your feeding mechanics while riding the turbo as well instead of having a buffet table alongside.]

So, whatever set up you chose for hydration and nutrition, you must practice using it as you would on race day. Learn to reach for things, and place them back on the move. If you are reluctant to do so, you may very well miss crucial feeding and begin accumulating a potentially unrecoverable energy debt before starting the run.

 Training – Holding Race Pace Under Fatigue

Everybody is a hero coming out of T1. Some even act like it’s a BMX race start Don’t believe me? Go to Kona and observe the sprinting and jostling of some age groupers not even 50m up the hill from the King K hotel – utter lunacy!  What matters is how you can sustain your race effort on the back half, to one-third of the course. This is where the real (smart) heroes shine.

In practical training terms this means first ingraining the necessary restraint at the outset of your long rides that will target race pace. No sense in beaming about your watts for the first 50k only to fizzle and falter by 80 km. Second, include progressively, longer continuous segments at target race pace effort at the back end of long rides when you are fatigued. These could start at 30 minutes and progress to 2 hours at the tail end of a 3 – 4.5hour ride. Don’t be afraid to try. Remember this is ironman race pace, not 40km time-trial pace.

Daniela has perfected the art of race pacing

The second component to these race-pace segments is cerebral – applying a race mindset, making tactical decisions as you would on race day. This will further amplify the value of such race-pace segments especially when facing undulating terrain with a tailwind. It will likely be difficult to hold a target power number. But you can still put out a “race effort” by doing the right things – i.e. holding tight aero and speed on descents, pushing a touch harder up a grade or into a momentary head/cross wind, deciding when to fuel based on terrain ahead and time etc. That is still relevant race-pace specific training.

Intervals are great for developing your race-pace. Long continuous segments will really train your physical and mental stamina and confidence to perform when tired, including making the right tactical decisions. The more you practice this in different conditions, the better positioned you will be come the run.

Race Preparation – Building Race Specific Stamina

Every ironman course is 180km (+/-), yet each one has its challenges – a climbing course is daunting for many, while holding aero position for hours on a flat course is unbearable for some. Barring an opportunity to ride the course in vivo, see it on a map and study the profile provided by the race or using Google Earth, Map My Ride or such. Appreciate, understand and then train to task…for the benefit of the subsequent run as well.

To highlight, consider Ironman Whistler. The course features approximately 2000m of cumulative climbing. There are about 20km’s of leg sapping, undulating terrain before the first major climb ~12km with 8-10% pitches thrown in. The last ~35km back to T2 is pretty much a sustained climb. In between there are lots of high-speed descents.

Obviously, climbing strength and descending skills should be incorporated into one’s bike training regime. With respect to race specific preparation within the last ~12 weeks, it would be beneficial to choreograph rides that accumulate a similar total elevation gain (or more) and periodically include a long sustained climbing effort on the back end, and then doing so before a transition run. This will achieve at least two things.

  1. You will need to diligently work your effort and fuel management to best position yourself energetically for the run. This may not be as straightforward as when riding a flat course.
  2. It will accustom your body to run with substantial climbing fatigue in it, which for some may be quite difficult as compared to a flatter course.

Likewise, if a course happens to have a lot of corners, you would want to plan rides that regularly disrupt your rhythm with frequent direction changes. Cumulatively this will have another unique effect on your disposition before the run.

Whatever the course you chose, study it, know it, train for it.

Incorporate these three tips into your ironman bike preparation to ensure you keep the “fuel flow” going, to remain on task as fatigue sets in and to bolster your confidence in handling the challenges of your chosen course. Doing so will increase the chances of a successful run.

 

Ed Rechnitzer has over 28 years experience in triathlon and has completed multiple Ironman events, including Kona. He is a Trisutto Coach based in Calgary.

Join Ed at one of his three Mont Tremblant Camps in July.