Resources

  • Triathlon

Resources to help you achieve your goals

We wanted to put together a list of some of our favorite and most useful things. These resources are things that we use almost daily and wanted to share with you. Check out our favorite workouts, books we read, gear we use, and more. (Please note that some of the links below are affiliate links. They are convenient links to find our favorite things, at NO ADDITIONAL cost to you. We only put things on this page that we fully endorse and would recommend to our closest friends and family)




Workout of the Week (WOW)

Triathlon bikeBike of the Week

Bike Skills - 45 min Trainer Ride

Warm Up: 10 min Easy Spin
Main Set: 2 sets of 10 (30 sec Single leg pedal, 30 sec normal pedal; alternating sides for single leg) with 2 min rest between sets and after 2nd set
Secondary Set: 6 min of 95+ rpm focusing on proper pedal technique
Cool Down: 5 min easy spin

Notes: Pedal technique is one of the best ways to improve your efficiency and speed on the bike. By doing single leg drills you can identify where you have "slack" in your form. Try to make the single leg pedal nice and smooth. You will be surprised at how tiring single leg pedaling can be. 

 

Training Tools

TriCalc3 - This may be one of my most used sites when I am creating workouts and race plans. It is a very easy to use pace calculator 

Runner's World Yoga - Free yoga routines up to 30 min long. These are running specific yoga routines. I personally use the power yoga class at least once a week

Exercise technique - Since I am a Certified Strength and Conditioning Specialist (CSCS) I love to go to the National Strength and Conditioning Association's (NSCA) website. They have a great group of exercise technique videos that I often share with our athletes. 

Strava - Nothing wrong with a little healthy competition and accountability. This is a great site to share your workouts, virtually compete with other athletes, and analyze your performance. Free and paid memberships available.

Meditation - Mental training is extremely important for any triathlete and person in general. UCLA Mindful Awareness Research Center provides great guide meditations from 3 minutes to 20 minutes long. I highly recommend practicing this

Health Essential from Integrity Multisport


A foam roller is an essential for any triathlete or endurance athlete! You can use a foam roller for pretty much any body part to either warm up before a workout or improve recovery after a workout. If you don't have one, get one! Send us an email if you aren't sure how to use one and we will help you out.


CEP compression sleeves. I wish these made me faster, but they do help with long runs and post-workout recovery. The theory is that the compression limits the vibration of the muscle during workouts to reduce fatigue. After workouts the compression helps to limit swelling and improve blood flow.


Mini-bands work great to activate your gluteals prior to a workout or strengthen them in-between workouts. I keep mini-bands in my gym bag and next to my treadmill.


The theracane is great for anyone who has sore shoulders after swimming and just can't reach (or convince your partner to work on) those tough spots. I keep mine next to the bed because I have an old SLAP tear in my shoulder.


I use this with a lot of my swimmer shoulder patients and baseball players. If you are looking to improve posture, maybe you sit all day, this is a great produce for you.


These bands are great for assisted exercises, stretches, and more. I recommend the 1/2 inch width to start. Message me for exercise tips if you purchase one.


If you want a great basic Garmin watch that can do activity tracking and can also sync up with a footpad for cadence, this is a great bet. This watch has also been widely used in running studies.


A great tool if you are looking to improve your form through cadence training or you do a lot of treadmill running and want an accurate way to track distance. Make sure your watch is compatible.

Our EquipmentTriathlon Bike

I ride a Trek Speed Concept 7.8 with Durace Di2. No links here because I fully recommend supporting local bike stores!

I love my Garmin Fenix 2 and wear it all day. Besides the great running, swimming, and cycling features, I love that I don't have to worry about remembering my watch when I workout! You can get a great deal on the Fenix 2 since the Fenix 3 just came out.

Brooks running shoes

I started running in Brooks recently after a great recommendation from my local running store. Check out the full review on the blog. No links here because I fully recommend supporting local running stores!

Books and Apps

The Triathlete's Training Bible - great place to start for all things triathlon

Daniel's Running Formula - A great running specific resource

Start with Why: How Great Leaders Inspire Everyone to Take Action - What is the single thing that drives everything that you do? A great book no matter what you do!

OneNote - A great app for staying organized (eBook coming soon on how to use this app for Productivity that gives you peace of mind. Contact us if you are interested in learning more)