How to Change a Flat Bike Tire


Here's a handy PDF of How to Change a Flat (written by Dimity for Bicycling magazine a long, long time ago.) Fold it and stick it in your saddle bag if you need step-by-step on the side of the road.

Coaches Corner: Everybody in the Pool! Of the three sports in triathlon, swimming has the most technical component. Efficiency and proper form will take you much further than simply having good swim fitness. Because water is more dense and thick than air, your body creates a lot of drag moving through it. Becoming streamlined and efficient [...]

These videos are the drills found on the SWIMMING DRILLS page of your training plan, plus a few others we like. Fingertip Drag Drill Why: To focus on high elbows + hand position during the recovery phase of your stroke. How: Swim normal freestyle except your fingertips never leave the surface of [...]

Be Afraid On the Facebook page recently, Kim Davis mentioned that she tried a new gym whose heart-rate based workouts gave her pause. “I’m not afraid to work hard, I just don’t think those workouts are right for me,” she said. I swiftly replied, “You should be. You should be very afraid of ‘hard’. ‘Hard’ [...]

A few marathon course strategies; we are starting with the biggest races, and will work our way down to more quaint races over time. All courses open as a PDF. Chicago Marathon Twin Cities Marathon Marine Corps Marathon New York City Marathon Philadelphia Marathon Philadelphia Half-Marathon Houston Marathon  

We train, we peak, we taper, and we race. Ideal world. Except sometimes we can’t race or we shouldn’t race, so we DNF (did not finish) or DNS (did not start). If you were up the night before with GI issues, vomiting or diarrhea then you are showing up to the start line with hydration [...]

You can dominate a race in many ways. One option: Sit on the head of your opponents, as this puppy demonstrates. Recently, I told you about Ricky Bobby, Nascar, and how "goin' REEEL FAST!" isn't tantamount to 'racing', and that crossing the finish line first isn't the only way to win. Now I want [...]