Have you ever wondered which is better: one long 6-hour ride, or 2 shorter rides on back-to-back days?

According to Chris Carmichael they both have their place, but the shorter rides might provide more benefit.

The reason is that aerobic endurance is rarely a limiting factor for triathletes.  But to improve speed, and to finish your events faster and more comfortably, you must train multiple energy systems and spend more time at higher intensities.

Read more about how you can make the most of your training by intentionally scheduling both long and short rides.


You’ve probably noticed that more elite athletes are claiming increased carbohydrate consumption while racing leads to better performances. That’s because prolonged efforts near threshold burn carbs at a ferocious rate.

However, many of us have painfully discovered that simply eating and drinking more is not the answer.  Our bodies absorb glucose at the rate of about 60g/hr (240 calories), and the excess just accumulates in our intestine (often with unpleasant consequences).

Researchers are exploring how carb absorption might be increased, and it turns out that – in efforts lasting more than 2.5 hours — the answer lies in mixing the types of carbs you ingest.  For example, combining maltodextrin with fructose (sugar blends often found in popular sports nutrition products) can raise your carb absorption rate to up to 90g/hr.

Food for thought as you experiment with your fueling in the off-season.  Learn more about the science here.


With an almost infinite number of exercises available, how do you choose the best strength training program to improve your triathlon performance?

Overcome your paralysis from too much choice by following these 10 strength training rules for endurance athletes.

This article clearly explains how to construct a bodywork program for triathletes.  It emphasizes simplicity and recommends whole body, compound movements.

With a straightforward plan, it’s amazing what can be accomplished with just two 45-minute sessions per week!


Spaero Triathlon Team is proving to be one of the fastest growing multisport squads in North America.

It’s no surprise.  With the most comprehensive benefits package available to age group triathletes, and an obssession with performance & style, the Spaero team is a no-brainer.

You’ll be faster wearing Spaero Triathlon apparel… and you’ll look great, too!

Learn more about Spaero’s exciting product line and register to join the 2022 Spaero Triathlon Team.

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As those of us in the northern hemisphere head into the late autumn and winter, our attention turns to off-season bike training.

This year, instead of only working on your aerobic base or overdoing it on Zwift, why not institute a structured cycling plan focused on strength and power for high-end cardiovascular fitness?  Doing so will improve your lower intensity race-pace targets, too.

Check out this off-season cycling plan designed by coach Conrad Goeringer.  His 10-week roadmap will help you navigate the winter months with confidence, and emerge in the springtime with impressive adaptations and a headstart on the new season.


Performing two workouts a day has been proven to take your performance to the next level, and it’s useful for balancing the demands of triathlon training with a full-time job.

However, introducing double daily sessions can be tricky and risky.  Increase your volume too quickly and you’ll soon become over-fatigued or injured.

If you want to do it right, then follow this guide.  It details how often you should perform two-a-days, what you should prioritize and even how to plan your recovery from these demanding sessions.

When done properly, two sessions a day are a powerful weapon in your training arsenal.


  • The Voice of Endurance
    In this fun episode of the Beyond podcast, host Eric Gilsenan interviews IRONMAN Hall of Famer and endurance sports icon Bob Babbitt.  Learn more about the “Voice of Endurance”, triathlon’s historian and one of its greatest storytellers.
  • Full Gas
    IRONMAN recently announced its acquisition of FulGaz, the indoor training app that provides video-based cycling experiences.  Expect to see a library of virtual race courses and, eventually, integration into the IRONMAN U coaching platform.  Read what DC Rainmaker has to say about this latest development..
  • Transitions
    At age 65, former South Dakota governor Frank Farrar was diagnosed with terminal cancer.  That’s when he took up triathlon, and went on to complete the 2007 IRONMAN Wisconsin.  He credited triathlon for his longevity and helping him beat cancer. He passed last Sunday, at the age of 92.