Blog

Swim, Bike, Run, Prehab, Testing, Analysis.

Foam Roll Like a Pro.

A few weeks ago, I discovered I was using my foam roller all wrong. I was rolling out my muscles like a baking pin roller, up and down, back and forth on my legs and back. While it is called a “roller”, rolling isn’t the ideal way to use it. After watching a number of…
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Swimming drills progressions

When we believe in something we use it in during our training sessions and races. Below are some videos on what we have been practicing to make us a better swimmer. It is always a step by step process that is overlooked by many athletes. But our team of expert coaches are always on deck…
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How to choose the right 💧hydration…

Hydration is the most important part of “performance nutrition”. No Gel, Chew, or Bar is going to help you if you fall behind on your hydration during your workout.  Here is how I think about “what” hydration I’m going to use in my workout.  When I say “proper hydration” that really means electrolytes- not just…
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FOOT 👣 WORK FOR RUNNERS

FOOT 👣 WORK FOR RUNNERS: As we head into the off season, one of the key emphasis during the period is to prepare athletes for the upcoming season to progressively handle the intended volume and intensity. Often overlooked during the base period of training is improving movement mechanics. In order to progress in this aspect…
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Improving athletes’ pace as a coach.

Salah satu cara yang bisa digunakan pelatih untuk meningkatkan pace atletnya.Jika kita tidak mampu berlari secepat atau melebihi atlet kita, maka pandu kecepatan atlet kita menggunakan sepeda. 1. Pastikan sepeda yang digunakan sesuai dan menggunakan perangkat keselamatan bersepeda,2. Pastikan sepeda dalam keadaan bersih agar tidak ada batu atau kotoran lainnya yang bisa mengganggu atau membahayakan…
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Difference Between Running & Jogging

RUNNING 101 Running & Jogging like such a natural, god given right. No one teaches you how to do it as we grow up. However, as we grow up and things other than play take over our lives, we unknowingly lose a lot of that intuitive knowledge. In this series, we explore what you need…
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Nutrition for the multisport athlete.

This week, we’ll be touching on something a little different, as Fairuz have requested- Nutrition.*Note: I must first say that I’m not a sports nutritionist by trade (but I do know one, so let me know if you want to link up), but there are some general checklist that I am happy to help with.…
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How to Recover over the age of 40 – Part 3

Can you rub away your pains and boost your recovery? Yes! Today is part 3 of our Training over 40 Series and I’m focused on topical lotions, which to use, and how best to use them. I’m a pretty big fan of topicals for pain relief and recovery, they are easy to apply, feel good, and are not another pill…
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🔥STRENGTH & RUNNING: GET IT RIGHT✔️- Part II

🔥STRENGTH & RUNNING: GET IT RIGHT✔️- Part II Focus on the Quality of Movement ☑️ as a priority versus everything else i.e. repetitions, time etc.—▶️Training the Core for Strength – Dead Bug 🐞:.1️⃣ Lie on your back and ensure that your hips are tilted posteriorly, achieve this by flushing your lower back flat on the…
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How to Recover over the age of 40 – Part 2

I’ve noticed with our athletes over 40 and into their 60s have the ability to train incredibly hard. They have the power and endurance to keep up with their much younger self, but they pay the price afterward as their ability to recover has declined with age. How to Recover over the age of 40 is part two…
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