— Train harder.
— Run faster.
— Aim higher.
— Be stronger.
— Play tougher.



Successful People

Successful People

Which one are you?


The Question….?

The Question....?

The Question isn’t Can You? It’s Will You!!!?

11 Epic Race-Day Fails…and How to Avoid Them

We’ve all experienced it—the sinking feeling that something is amiss. It’s the morning of the race, the first wave of athletes is already on the course and you’re warming up. All of a sudden you realize you forgot to pack your goggles or worse, you left your nutrition bag in the fridge. We asked runners, cyclists, swimmers and triathletes for their biggest race-day blunders. Here’s what they said.


Fail: “I worked on my bike gears the night before a criterium. My front derailleur didn’t align right and I ended up not being able to shift to my big chainring during the race. I couldn’t stay with the pack and ended up getting pulled.”

Avoid it: If you have to adjust your bike, do it a week before the race, not the night before.


Fail: “I accidentally packed un-tinted goggles for an open water swim on a bright, sunny morning. It was awful. I couldn’t sight for about a third of it and couldn’t breathe to the right for a third of it unless my eyes were closed. It felt like I did most of the swim blind. To make matters worse, my armpits got chaffed.” 

Avoid it: Always pack an extra pair of goggles, and always apply a good dose of Body Glide.


Fail: “I didn’t read the weather report before the San Diego Gran Fondo and it was cold and rainy. I had to wear my arm warmers as leg warmers so they only came up to just above my knee and I had this gap of skin exposed on my thighs that was so so cold. And I looked pretty darn silly….embarrassing.” 

Avoid it: ALWAYS check the weather report?even in sunny San Diego.


Fail: “I had a pedal lose a bolt during a tri and I couldn’t unclip as I came into T2, which led to a sideways, on the ground Janean. There was some bruising, but honestly, it was my pride that hurt the most!”

Avoid it: Look for loose bolts during your pre-race bike check.


Fail: “I was escorting a friend on the bike leg at the 2011 Challenged Athletes Foundation Triathlon and I left my water bottles in the fridge at home. I had to beg and borrow water bottles from exhibitors! I got one from the Tri Club, and another from a friend who was there to do the Spin bike event. I kept the Tri Club bottle but returned my friend’s to her full of Hershey’s Kisses as a thank you.

Avoid it: Put a sticky note on your race pack to remind yourself about food in the fridge. And if you do have to borrow a bottle, fill it with chocolate before you return it.


Fail: “I didn’t prepare a proper nutrition plan for my first 70.3. It was 100 degrees that day and I was forced to walk a lot. I made the same mistake again training for my second 70.3 a year later. This one was at altitude and again the temperature reached close to 100. After all that training, I only beat my first time by 3 seconds! It turns out a good nutrition plan is so hard that even the Active editors don’t always get it right.”

Avoid it: Put your nutrition strategy to the test in training, and start early.


Fail: “I stopped to pee during a 5K once. A 5K! My wife still makes fun of me for that one.”

Avoid it: When you gotta go, you gotta go, but if you’re running a 5K you should probably try to hold it.


Fail: “Traveling for a road race, I botched the setup of my trunk-mounted bike rack. When I got there, my front tire was melted. I’d unwittingly placed it too close to the exhaust pipe of the car. Did I have a spare wheel and tire? I was never a Boy Scout, but yes, one. Did I get a flat in the race? Of course.”

Avoid it: Pack spare tires in addition to spare tubes.



Visual Cues to Make You a Better Swimmer – By Jené Shaw

Avoid common swimming mistakes with help from these visual cues.

The experts at SwimLabs use creative analogies to illustrate and explain technique tweaks. Some of our favorites:

Problem: Not properly finishing the stroke.
Do this: Press the hand to the hips and think kayak paddling—the paddle finishes right next to the boat and it helps align and straighten it out. The same goes for swimming. Finish strong to help your other arm set up the top of the stroke.

Problem: Crossing over.
Do this: Picture “riding the rail”—keep hands following the side of the body to the hips like railroad tracks. And try the Elbow Pop Drill: Put one hand on a kickboard, preferably using a snorkel, then upon entry, track your arm from shoulder to hips. Pause at shoulder position to give yourself time to make sure fingertips are pointing down and elbow is lower than your shoulder.

RELATED: The Most Effective Way To Become A Better Swimmer

Problem: A flat hand entry. Many swimmers also lead with the thumb and their hands end up way outside the shoulder in an “outsweep” motion.
Do this: Adjust ever so slightly having the pinkie down so you start the stroke closer to the shoulder.

Problem: Rushing the stroke. Don’t flail your arms like an old-fashioned pinwheel, instead slow down to swim fast.
Do this: Reach Out Drill. Extend your arm forward, setting up the beginning of the stroke, with your hand below the elbow and elbow below shoulder. Do a two-count, then bend the elbow to start the catch.

Problem: “Riding the bike” as you kick.
Do this: Focus on a straight-leg kick, initiated from the hip not the knees. Think “crack the whip” and let the ankle flex to finish the kick.


Add sprints into your training to round out your Fitness!!

Add sprints into you training to round out your Fitness!!

Runner becomes Triathlete!

10 Ways IRONMAN Prepares you for Parenthood

If you think all those hours of training are only preparing you for one thing, think again.

Ironman parenthood


If you think all those hours of training are only preparing you for one thing, think again.

by Lisa Barnes

The decision to start a family tends to put personal goals like finishing an endurance event on the backburner. Time and money get reallocated to everything that welcoming a new life brings. It’s easy to cast an IRONMAN race into the “someday” pile when it comes to priorities, but the experience of training for a 140.6-mile race can actually give you a leg up as a parent. 

How? After having been through both myself, and talking to others who have as well—including pros and new parents Jesse Thomas and Michael Lovato—here is a list of ways IRONMAN helped prepare me for parenthood, using my own “little man” as an example.  

1. You learn that there are good days and bad days.

IRONMAN: Some days, you’re headed into hour five on your bike marveling in the beauty of the countryside. Others, you’ve only pedaled a few miles before you’re thinking about all the places you’ll need Aquaphor later on.

Little man: Some days your baby is all smiles and belly laughs, others he’s an explosion of pureed squash and snot.

→ The leg up: You’re confident. Bad days don’t make you any less of a parent, just like crappy workouts didn’t make you any less of an athlete.

2. You’re an expert at researching and shopping for gear.

IRONMAN: Wheels, wetsuits, and watches. What are the must-haves?

Little man: Strollers, bottles, and toys. What’s best for baby?

→ The leg up: You’re resourceful. Learning the art of online research and tapping into trustworthy social circles is key, whether you’re gearing up for multisport or parenthood.

3. You know all about sacrifice.  

IRONMAN: Happy hour means more miles and less margaritas—the last time you heard the phrase, “Last call!” was in the transition area.

Little man: Happy hour means giving your kid a bath before bedtime followed by a drink on the couch, and going out means you’ll spend more money on the babysitter than you will at the bar.

→ The leg up: You’re comfortable. Getting used to a new lifestyle can be a tough adjustment, but it’s easier when you focus on what you’ll gain from the experience, rather than dwelling on what you’ve given up.

4. You’ve mastered the art of the daily plan-and-pack.

IRONMAN: A long brick workout tomorrow means laying all your gear out the night before, making sure your drinks are mixed, gels are packed and your watch is charged.

Little man: Play date at the zoo tomorrow means packing the diaper bag with a change of clothes, a bag of Cheerios, a sippee cup and a favorite toy.

→ The leg up: You’re efficient. Preparing ahead of time is key to good workouts and good play dates. Your habit of toting snacks with you wherever you go comes in handy with parenting, too. “Always have spare food on you. You never know when a meltdown is coming,” says professional triathlete and new dad Michael Lovato, pictured below.

5. You appreciate your body in new ways.

IRONMAN: Looking good in a bathing suit seems silly compared to feeling good at mile 20 of a long run. Strength and perseverance trump the attributes of superficial sex appeal.

Little man: Looking good in a bathing suit seems silly compared to a healthy pregnancy and recovery after birth. Strength and perseverance change the way we feel about our bodies and what they are capable of.

→ The leg up: Healthy self-esteem. Pushing the body’s limits—whether it’s to meet new goals, or create new life—causes you to redefine strength and beauty. It also help you feel comfortable talking about your body more openly. Lovato reminds us that the conversation can (and will) go anywhere: “You have no trouble whatsoever talking about vomit, poop, pee or sometimes all three.” And as is sometimes the case with triathlon, “you’re also okay with it getting pretty much everywhere.”

6. You’ll build the endurance you need to be a great parent.

IRONMAN: Long runs, miles of swimming and hours on the bike. Every weekend.

Little man: Long nights, round-the-clock feedings and hours of crying. Every day for a year.

→ The leg up: You can persevere. Functioning while sore and sleep-deprived, and planning essential moments of recovery, is key to covering 140.6 miles as an athlete and 365 days as a new parent. “You understand that being tired is part of life now,” says Lovato.  

7. Your playful side will flourish.

IRONMAN: Hammering your trainer and swimming laps around the same floating Band-Aid in the pool every morning gets old. You learn to stay motivated by using your imagination to keep the miles interesting (and ignore the Band-Aid).

Little man: Reading The Hungry Caterpillar every day, and playing 156 rounds of “Where’s daddy?” can be mind-numbing. Adding variation and flare to toddler time will help maintain your sanity.

→ The leg up: You’re creative. Repetition comes with the territory for triathletes and parents. An open mind gives you the power to revitalize the same-old routines.

8. You’ll form positive life-long habits.

IRONMAN: Training for an IRONMAN race means doing what it takes to be ready for race day. Discipline helps you listen to your body to avoid injury, feel fresh and stay focused on your goal.

Little man: Parenting means you do what it takes to be there for your family. Discipline helps you make smarter decisions for long-term health, find balance in your life and be a solid role model for your children.

→ The leg up: You’re committed. Meeting long-term goals requires ongoing attention to correct and define what’s best for the bigger picture.

9. You realize how little control you actually have.  

IRONMAN: Race day is a living, breathing thing with its own personality and energy. You cannot control who is in the field or what the weather will bring. You can only control the way you’ll handle it.

Little man: Very little about pregnancy or birth will be in your control. Sudden emergencies, hormonal tidal waves of emotion, and yes—the weather—can all influence the experience.

→ The leg up: You’re pragmatic. Preparing for children (like preparing for races) is an exercise in managing the factors you can count on and control, while having a great attitude about the things you cannot.

10. You will appreciate the reward more than you imagined.

IRONMAN: They say nothing compares to crossing an IRONMAN finish line.

Little man: They say you never know love until you become a parent.