Tag Archives: rt4


Many of you will be glad to hear that the road to your first half marathon is not rocket science – it isn’t even a vaguely complex process at all. That said, there will be work and for many of you a lifestyle shift that you will need to make. Let’s take a closer look […]


Shaving time off a one mile PR is certainly not impossible. All it needs is a bit of event specific focus to your training. Here I speak from personal experience, doing three PR’s for the mile within 30 days during the STRAVA #MyMile project. If I could do it at my age, so can you. […]

Alberto Contador to hang up his ‘pistols’ at the 2017 Vuelta

Alberto Contador has announced his retirement from professional cycling. The 2017 Vuelta a España will be his final race as a professional cyclist. Contador’s career started with ONCE-Eroski in 2003. It was almost all over just a season later when he was diagnosed with cerebral cavernoma in 2004. The risky surgery left him with a […]

The Heat Is ON!!

I know that it has been feeling super hot here in Southern Spain these past couple of days – increasing the need for maintaining hydration levels. Here is what the Daily Mail (UK) had to say. Weather warning website MeteoAlarm has issued warnings of ‘dangerous’ conditions in 11 countries in Europe, including – as well […]


We live in a world of instant gratification, where just about everything is possible in an instant – for the right price. However, the world of Ironman triathlon doesn’t work like that. There is no such thing as instantly getting an IM medal around your neck just as you merely think of it. You need […]

Keeping Weight Loss Motivation

One of the things that keeps us from completely falling off the wagon relating to our weight loss goals is motivation. That becomes even more critical when the scale shows a plateau or even a pound or two extra. Sure it helps having a coach, trainer or accountability partner. Let’s take a closer look at […]

Running is a Pyramid Scheme

Today I have an athlete question about how to build up the physical and mental endurance to cope with the demands of a 50 mile ultra marathon. In this video I show how the optimum progression system works so that you can reach your distance goals and remain injury free. Share your opinions below too.

Athlete’s Dairy-Free Spinach and Artichoke Dip – Whole Food Protein Packed

Just because you are an athlete looking to increase your lean protein intake – does not mean that you cannot enjoy a delicious dip on match day. This option is both packed with micro nutrients, and devoid of artery clogging cholesterol and saturated fat not to mention sodium. This fat-free, dairy-free spinach and artichoke dip […]

The 800 Calorie Diet for MASSIVE WEIGHT LOSS

I know that many people are searching for that one simple diet program that will let them lose a massive amount of weight, reach their goals super quickly and not get moody in the process. Why do I know? – Because that used to be me. So let’s look at the newest 800kCal per day […]

The Week In Tri: WIERDEST EVER DQ IN A TRIATHLON – Episode #074

Highlights of THIS episode of THE WEEK IN TRI include: This coming week New Yorkers will get to see Chris Calimano try for the Epic5. That’s 5 full IMs in 5 days. Then we have the story of the wierdest ever IM disqualification. All this and more in this week’s episode. Next week we will […]