In this terrific excerpt reprinted with permission from Human Kinetics, Championship Triathlon Training, you'll learn some brick training techniques and strategies.

Combination Training

This is an excellent excerpt reprinted from Burke's book with permission with permission from Human Kinetics, High-Tech Cycling-2nd Edition.

"Human physiology is affected in different ways at high altitude. In general, the various systems of the human body—pulmonary, cardiovascular, endocrine, skeletal muscles—respond and adjust in an effort to provide enough oxygen to survive in the hypoxic environment of high altitude. Some of these life-supporting physiological responses may also enhance athletic performance, particularly in endurance sports.

Hematological
The scientific rationale for using altitude training for the enhancement of aerobic performance is based on the body’s response to changes in the partial pressure of inspired oxygen (PIO2) and the partial pressure of oxygen in the arterial blood (PaO2). PIO2 at sea level is equal to 149 mmHg. At Mexico City (2300 m, 7544 ft), PIO2 drops to approximately 123 mmHg. At the summit of Mt. Everest (8852 m, 29,035 ft), PIO2 is approximately 50 mmHg or only about 30% of sea level PIO2.

Ever ridden at 5:00am on a cold morning? Ever wonder why? Ever feel way out-classed at the starting line? At some point I think every cyclist and triathlete has done both. This except from Bike Racing 101 (by Kendra Wenzel and Rene Wenzel reprinted with permission) will help you walk through and prepare for that inevitable feeling.

"You can make use of tactics successfully even in your first race if you use the building blocks of strategy we call the four Cs: course, competition, conditions, and confidence.

Just as every bit of preparation you do should focus on the goals you set up for yourself in chapter 3, the races you choose and the way you conduct yourself in those races must further those goals. Applying the four Cs to each race you enter will go a long way in ensuring that you move closer to your goals with each race. In chapters 15 through 18, we apply the four Cs to each type of road racing, pointing out the nuances of each race and the preparation, skills, and practice you need to be successful.

Course
The course is one of the most important factors in how you perform in a race. Knowledge of the hills or gravel sections is strategic information. Even choosing to do the race (or not) based on its terrain is a strategic decision in your race season. Relate your strengths and weaknesses to areas of the course. Does the course have hills, flats, or windy sections that favor your strengths? In which areas might you be vulnerable and have difficulty following stronger riders?

All riders should study course information ahead of the race, but many don’t bother. Knowing the course well can go a long way in improving tactics and

Dave Scott, who is a six time IronMan World Champion, and active.com show some of his favorite stretches in this video. They include stretches for your glutes, hip flexor, piriformis, hamstring, quad and shoulder girdle.

Enjoy and remember to check out the resources page with other great videos. Our online store offer terrific videos as well.

If you've had a significant amount of base training and want to run faster, this article is for you. This excellent excerpt reprinted with permission from Human Kinetics of Triathlon Workout Planner by John Mora

"Intervals (also known as repeats) are short bursts of speed repeated over a measured distance with recovery periods between each interval. As I discussed in the previous chapter, intervals are a key component of training for swimming and running. In this chapter, we’ll further explore 80/20 running workouts and also learn how to apply interval training to cycling.

Elite runner and author Jeff Galloway once wrote, “Intervals are based on a simple principle: The only way to run faster is to run faster” (Galloway 1984). Although that premise is true, there are some specific guidelines to interval training that can help you prevent injury and get the most out of your hard work.

* Base training first. Never begin any kind of speed work without a year’s solid base of consistent distance running. Intervals are demanding and can be very rough on your body, so it’s important that you’ve developed the muscle strength and joint integrity to support the effort.

* Set a baseline with a time trial. It’s a good idea to start off your interval training with a performance benchmark that tells you