Triathlon’s bad boy brand Wattie Ink has evolved into a more refined and classier collection of high performance apparel.  Scroll down to learn its new name and how you can get in on the action


The fastest pace you can continuously swim for 1,500m is referred to as “Critical Swim Speed” (CSS).  It’s also a fairly good approximation of your lactate threshold.

CSS is commonly calculated by performing 2 intervals: First swim your fastest possible 400m, take 5 min to recover, and then perform a 200m time trial.  Both efforts should be evenly paced.  Enter these split times into a handy online calculator to get your personal and current CSS pace.

As your aerobic fitness improves, your CSS will naturally get faster.  You should include CSS sets into your training to accelerate your progress.  Coach Philip Mosely provides some useful examples of these triathlon-specific CSS workouts here.


We’re infamous for our monotonous one-pace training efforts.  Too many of us are misled to believe that if we just grind out the miles, we’ll attain the fitness we desire.

Well, run coach Paul Larkins wants you to break through your pace plateau.  In this article he reminds us of the value of variable running intensity, even if we only perform speed intervals once every six workouts.

He also presents 30 different speed sessions, grouped by their intention.  You’ll find options to develop your raw speed, improve your 10 km power and raise your long distance race pace.  Try a handful of these workouts to reinvigorate your triathlon running.


Looking for a fresh take on your strength training?  Then check out this article by Better Triathlete.

Beginning with 12 to 16 weeks of focused off-season bodywork, you can overcome many of the weaknesses and imbalances that have either slowed you down or caused injury.

Their 7 guidelines for off-season triathlon strength training are quite detailed and will help you transfer performance adaptations to your swimming, cycling and running.

Triathletes are often aerobically well-trained but muscularly under-trained.  Now’s the perfect time to improve your sports-specific strength for better racing.


Wattie Ink — the brand known for its rockstar & tattoo vibe — is now Spaero Triathlon.

Along with its name change comes a new emphasis on high performance.  Leveraging some of the industry’s most cutting edge technologies, you’ll be faster wearing Spaero Triathlon apparel… and you’ll look great, too!

You can level up your speed — and your style — by joining the 2022 Spaero Triathlon Team.  With some of the most comprehensive benefits ever available to age group triathletes, the Spaero team is a no-brainer.  Don’t miss this opportunity… Apply Today!


Indoor bike training is a powerful tool for triathletes, especially for those who must endure cold, snowy winters.  However long hours on the trainer can quickly become demotivating, and too much virtual racing can derail your long-term goals.

Master coach Chris Carmichael prefers indoor workouts that last 90 minutes or less.  His 4 tips on how to make the most of the indoor cycling season will improve the effectiveness of these sometimes dreaded, but crucial, sessions.

We especially like tip #1, where he outlines the importance of progressive overload and explains how to schedule 2 or 3 trainer sessions per week your your greatest benefit.


Superstar Lionel Sanders is open about his strengths and weaknesses, and transparently shares the ups and downs of his development as an elite triathlete.  In particular, he often claims to “suck at swimming.”  But does he, really?

In this insightful video Lionel admits that his typical style of muscling through training is not effective in the pool.  He realizes that expert swimmers have an “amazing grip and turnover” while, at the same time, being “gentle” in the water.

Enjoy this analysis of Lionel’s freestyle stroke by Effortless Swimming.  Not only will you pick up useful tips for your own training, but you’ll also be impressed with the improvements Lionel makes in just 8 months.


  • Better Start Now
    Make your off-season count.  Triathlon coach and Trainer of the Year Patrick Hagerman simplifies the science behind building strength, power and muscular endurance in his classic book, Strength Training for Triathletes.  Earning 198 5-star reviews, he spells out why – and how – and how – strength training must be part of your multisport preparation.
  • Dempsey Challenge
    Grey’s Anatomy actor Patrick Dempsey happens to be an avid cyclist.  That’s not news.  What is noteworthy is the Zwift event that he’s hosting this weekend to raise money for those dealing with cancer.  Join Dempsey in Watopia for a tough workout and great cause.
  • Caliente Run
    We’ve seen some crazy claims about how certain foods might impact performance, but this one deserves further investigation.  Research suggests that capsaicin, the spicy compound in hot peppers, improves endurance performance.  Habaneros in your special needs bag, anyone?