• 3 Key Rides for IRONMAN Training
  • Crowie’s Guide to IRONMAN Fueling
  • Critical Freestyle Kicking Skills
  • Master Your Threshold Running


Race day nutrition is often referred to as the “fourth event” in long distance triathlon.

Get your fueling strategy right and you have a high likelihood of an exceptional performance.  Get it wrong, and you’re in for a very long day. 

Fortunately, you have 5x IRONMAN World Champion and former Kona course recordholder Craig Alexander in your corner.  Grab a free copy of his framework for creating an ideal IRONMAN fueling plan and learn his strategy and methods for determining a race day nutrition strategy.

Packed full of useful information, he even includes his formula for precisely calculating your caloric needs on the bike, which is the foundation of your entire race day.

Apply the principles found in this incredible resource, and you’ll finally remove the guesswork of race fueling.


Threshold training helps raise your lactate threshold to higher speeds, so that you can maintain a faster running pace while still remaining aerobic.  This means you’ll run faster and farther without being overcome by the excessive buildup of lactate.  It also makes you more metabolically efficient by improving your ability to use fats at higher intensities.

While extremely effective, threshold training requires a deep understanding of pace and precise execution of your workouts.

In this comprehensive article by coach and exercise scientist Amber Sayer, you’ll learn the benefits of threshold running, and the science behind it.

Sayer also outlines 5 threshold run workouts that you can integrate into your own training program.


Low intensities of training stimulate very different adaptations than higher levels of effort. That’s why we have zone training systems: to ensure that we’re distributing our training intensities among various ranges to achieve the best performance possible.

As a triathlete you’re probably well-versed in the theory of zone training, but are you applying it for maximum benefit?

Pro mountain biker Carson Beckett is an expert in zone training, and has many tips that can take your practical knowledge to the next level. In this article he offers his 5 top considerations for getting the most from your zone-based training program.

After reading these tips on how to make zone training work more effectively for you, visit to pick up all your favorite nutrition and recovery products.  The Feed is the world’s largest online marketplace for sports nutrition, including the products you’ll be served on race day.


We obsess over how to improve the catch, pull and recovery of our freestyle stroke, so it’s no surprise that the kick sometimes feels like an afterthought.

That’s a mistake says 3x Olympian Gary Hall, Sr.  According to Hall, the freestyle kick serves 4 critical functions for the triathlon swimmer.

You can review them here, and learn why Hall thinks triathletes would benefit by prioritizing the kick in at least one workout per week.


If you’re prepping for an IRONMAN, then plan to spend more that 50% of your training time on the bike.

With so much cycling, it can be difficult to remain focused and intentional during each session.

That’s why we like this 3 workout framework for better triathlon cycling.  Each session is designed with a clear purpose that will keep your progress on track.   Over time, these workouts will build cycling durability and strength, while ensuring that you’re making the most from your time in the saddle.


  • GOAT Story
    This review of the greatest athletes to compete in the Hawaii IRONMAN makes the best case we’ve seen for ranking the top triathletes of Kona.  Agree or not, it’s a fantastic walk down memory lane… and a reminder of the amazing speed and toughness of the old guard.
  • Bob’s Back!
    Hall of Famer Bob Babbitt is hosting his ever-popular Breakfast With Bob Show from the PTO Canadian Open in Edmonton, CAN.   His fun and informative interviews with today’s brightest stars will put you in the mood to race!
  • Alignment
    Physiologist and coach Alan Couzens succinctly describes endurance sports as an “input-output game.”  You’ll ponder this Tweet as you align your goals with the available time you’ve allocated to reach them.