Timex Multisport Team

Eric Bean

Training Tips
1. Don't forget to take a rest day during your weekly training schedule!
2. Go Hard!
3. Take a day easy, people who don't understand recovery days irritate me on group rides

Blake Becker

Training Tips
1. Use the 90% rule when training. Do 90% of what you think you need to do and go 90% as hard as you think you need to go. This will avoid injury and overtraining.
2. Rest. Don't be afraid to take time off after big races to rejuvenate mentally and physically. Most top athletes take a 4 week break at the end of the season and 2 weeks after mid season key races. Remember, you have to come down from the fitness you have built, before you can go higher.
3. Include what you enjoy. We all have certain activities and sessions that we enjoy in our training. They will help you stay motivated and more importantly, enjoy the process of getting fit for a race.

Matt Boobar

Training Tips
1. You have learn how to make smart and flexible nutrition decisions in any situation. When you are traveling to races your perfect pre race meal and ideal foods may not be available and you have to roll with it.
2. it's benefitical to include daily flexibility and stretching exercises in your training. Just be careful not to stretch too much right before a workout or race.
3. Use training monitors to help you learn about yourself and guide you, not to control you. It can be easy to fall victim to the numbers coming across your screens. You need to learn to train and race by feel and not stare at your power meter and heart rate monitor all the time.

James Cotter

Training Tips
1. Hills, do lots and lots of hills. They can make you so much stronger and help deal with the speed work in your last block of training.
2. If you are competing at an Ironman event, know ahead of time if your body will agree with the nutrition offered on course. If not, make sure you take advantage of special needs bags.
3. Make easy days very easy! No point going into a key session fatigued.

Dave Harju

Training Tips
1. To prevent injuries, build a strong base of consistent aerobic training before entertaining speed training. Timex HR monitors are important during this training phase to ensure your effort is properly gauged.
2. Take the time to learn efficient swim technique. Get filmed and force velocity measured while being monitored regularly by an experienced technical coach . Drills and technique work should make up over 50% of one's weekly mileage, especially for triathletes without a swimming background.
3. Train with single-sport athletes in each of the 3 disciplines to get faster as a triathlete.

Andrew Hodges

Training Tips
1. Consistency is the most important component of endurance training
2. Eat lots of ice cream
3. When running, maintain a stride rate of around 90 steps/minute

Will Kelsay

Training Tips
1. Always try to pre ride or drive the bike course that you will be racing on.
2. Practice your transitions, keep them simple and fast.

Kyle Marcotte

Training Tips
1. Don't worry yourself by second guessing your equipment or race preparation
2. Show up early to races if you want to do well. Don't waste your nervous energy by panicking about making the race start
3. If you feel like telling someone off during a race, chances are it's because your blood sugar is low and it is a sign that you need to take in some calories.

Sergio Marques

Training Tips
1. Always train with the same nutrition you plan to use on race day.
2. Don't try anything new on race day, it never works!

Alex McDonald

Durham NC
US

Blog »

Favorite Timex Product
OVA

Proudest Accomplishment
First age grouper in Kona 2007

Favorite Pre-race Meal
Cambell's tomato soup, PowerBar, apple sauce, chocolate pudding, peanut butter and jelly sandwhich...hey you asked…

What’s on your iPod
A little bit of everything from Outkast to Bon Jovi to Rascal Flats

Accolades
I graduated from med school and earned my MD degree in 2008

Shaun McGrath

Training Tips
1. Carbo Load two nights out from a distance race, not the night before. This may leave you feeling bloated and slow on race morning.
2. Try to find a scenic road or trail for your long runs to help the time pass by.

Daniel McGrath

Training Tips
1. To develop foot speed, do 6-8 x 100m strides after each easy/recovery run (i.e. 3-4 times per week). Do strides at ~ 10k pace and focus on running smoothly and efficiently. This method is especially useful for marathoners as it allows them to get faster at shorter distances while saving workout days for strength-related workouts.
2. Running hard at the end of long runs will prepare you physically and mentally for the late-race demands of the half marathon and marathon.
3. Ten mile tempos are a great workout for marathoners or any runner trying to build speed endurance. Do this workout 3-4 times during a marathon training cycle. The first workout should be 5-10 seconds slower than goal marathon pace, with the last workout progressing to 5-10 seconds faster than goal marathon pace.

Roger Thompson

Training Tips
1. No matter what distance you are training for, follow a plan. This might be from a coach, a website, a book, or a magazine. That way you have a road map that shows you what you did to get where you are, or want to be.
2. Use a heart rate monitor when training and racing to establish baselines and intensity zones.
3. Schedule in races to determine how effective your training is and to determine how your body responds to the different stresses.

Toby Radcliffe

Training Tips
1. Listen to your body – train as much as you can absorb, not as much as you can, in any given time period.
2. Recover like a champion. You body repairs and becomes fitter and faster between training sessions when the stress is removed.
3. Use lubricant like Body Glide or Suit Juice on your neck and areas that chaff, as well as on your wrists, ankles and on the outside of the cuff and ankles of your wetsuit to aid fast removal.
4. Flush’ your wetsuit before the race – use water from a bottle and pour it down the neck and wrists of your suit. Pat out any excess, but make sure there is a thin layer of water throughout your suit. This will help lubricating at the joints and ‘seals’ it tight to you so that you aren’t holding excess, and will make sure that it is easier to remove in T1
5. Calculate your calorie needs throughout the race and practice your nutrition strategy accordingly, making sure you have both enough calories, salts, and fluid for the event.
6. Put your goggle straps under your swim cap to avoid them being knocked off in a frantic swim start. Consider using two caps if the water temperature is cold.
7. Put Vaseline in your trainers at rub points like the heel and arch to avoid blisters. Be careful of water on the course: wet feet will probably lead to very sore feet later in the race.
8. On hot days, don’t put ice under your hat – put it down your lycra top. Cooling your head first will send signals to the brain that you aren’t overheating and lead to poor thermoregulation.
9. When you feel like you can’t go on, COUNT to a hundred. Then do it again. And again. And again. Low points will come, but they will go too.