World Class Starting line up for $500,000 purse Island House Triathlon

Here is the preliminary start list for the Island House triathlon. 

$500,000 prize purse 

3 day event. Elimination format

Location: Bahamas

Gwen Jorgensen (USA)
Lisa Norden (SWE)
Flora Duffy (BER)
Alicia Kaye (USA)
Rachel Klamer (NED)
Heather Wurtele (CAN)
Mirinda Carfrae (AUS)
Lauren Brandon (USA)
Leanda Cave (GBR)
Liz Blatchford (AUS)
Helle Frederiksen (DNK)
Ashleigh Gentle (AUS)
Sarah Haskins (USA)
Meredith Kessler (USA)
Emma Moffatt (AUS)
Magali Tisseyre (CAN)
Jodie Stimpson (GBR)
Caroline Routier (ESP)
Katie Zaferes (USA)

Richard Murray (RSA)
Tim Don (GBR)
Cam Dye (USA)
Leon Griffin (AUS)
Ben Hoffman (USA)
Trevor Wurtele (CAN)
Barrett Brandon (USA)
Tim O’Donnell (USA)
Josh Amberger (AUS)
Sebastian Kienle (GER)
Eric Lagerstrom (USA)
Joe Maloy (USA)
Brent McMahon (CAN)
Mario Mola (ESP)
Tim Reed (AUS)
Aaron Royle (AUS)
Lionel Sanders (CAN)
Jesse Thomas (USA)

Find out more at

2016 Triathlon Cycling Shoes top picks

Check out our top picks for 2016 Triathlon Cycling Shoes: 



  • microfiber
  • Upper Material: microfiber, 3D nylon airmesh
  • Closure: BOA IP1, hook-and-loop strap
  • Footbed: Adjustable ErgoLogic removable insole
  • Sole: HMX Carbon
  • Cleat Compatibility: 3-bolt road








  • Synthetic
  • Imported
  • Synthetic sole
  • 1:1 anatomic tri closure: eliminates hot spots and removes pressure from your forefoot (patent pending). fully lined mesh upper for barefoot comfort
  • P.R.O 1:1 power plate: p.R.O grade uni-directional carbon for ultra-light stiffness: direct -venting technology for cooling and drainage
  • Concave shaping for ultra low 7.0 millimeter stack height, enhanced plate stiffness and anatomic support
  • Built in longitudinal arch support for optimal support, power and efficiency
  • Now with replaceable heel bumper. Dual density ethylene vinyl acetate insole for superior support


  • Upper Material: microfiber, mesh
  • Footbed: Ergo Fit 3D Ortholite
  • Sole: fiberglass-reinforced nylon
  • Cleat Compatibility: 3-bolt road
  • Claimed Weight: 295 g









  • Leather
  • Upper Material: [uppers] microfiber, [ventilation] air mesh
  • Closure: 2 hook-and-loop straps
  • Footbed: SuperNatural
  • Sole: EC70 carbon fiber
  • Cleat Compatibility: 3-hole road


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Best Running specific watches to fit your budget

Looking for a new running specific watch?  

Here are our top suggestions: 

On a Budget: 
Price: $89.99



  • Extra-Large Display so you can see your key running stats at-a-glance
  • Graphical Training Partner helps you train more effectively with full-screen graphics and three unique training modes
  • One-Button Control allows you to easily navigate through menus
  • QuickGPSFix helps your watch find your location quickly so you can get going faster




Mid Range: 
Price: $249.99


  • AUDIO PROMPTS - Receive audio prompts from your connected smartphone that include laps and lap times.
  • LARGER SCREEN - A 44% larger screen than the 220 but the same physical size.
  • BATTERY LIFE - Longer battery life than the 220, 16 hours in training mode and up to 5 weeks in watch mode6.
  • SMART NOTIFICATIONS - See incoming email, text messages, call alerts, calendar reminders and more from your compatible smartphone.
  • ACTIVITY TRACKING - Forerunner 230 doubles as a watch and activity tracker. Count steps, calories and distance throughout the day. The move bar with vibration alert motivates you to move when you've been sitting too long.



High End: 
Price: $394.99


  • 2ND GENERATION RUNNING DYNAMICS -Calculates 6 advanced running dynamics: stride length, ground contact time balance, vertical ratio, cadence, vertical oscillation and ground contact time
  • PHYSIOLOGICAL MEASUREMENTS -Supports advanced physiological measurements: stress score, performance condition, lactate threshold, recovery time, VO2 max, predicted race times
  • BATTERY LIFE - Long-lasting, user-replaceable battery.
  • WIRELESS - Wirelessly transmits accurate heart rate to your compatible device
  • SMART NOTIFICATIONS - See incoming email, text messages, call alerts, calendar reminders and more from your compatible smartphone.

Top 4 Healthy Frozen Dinners

Some athletes just don't have the time to cook 3 healthy meals or more per day. 

Luckily, the frozen foods section has come a long way over the last few years. While there is no substitute for making a healthy home cooked meals. Here is a list of some pretty good and quick options if you are in a hurry. 

1) LUVO Chicken Chili Verde - 

Chicken, polenta and black beans in a punched-up green chile sauce.  320 Calories, 4.5g Saturated Fat, 27g Protein, 6g Fiber, 470mg Sodium

Chicken, polenta and black beans in a punched-up green chile sauce. 320 Calories, 4.5g Saturated Fat, 27g Protein, 6g Fiber, 470mg Sodium

White meat chicken with edamame, broccoli & whole wheat vermicelli in a sesame sauce.  280 Calories, 1g Saturated Fat, 19g Protein, 5mg Fiber, 480mg Sodium

White meat chicken with edamame, broccoli & whole wheat vermicelli in a sesame sauce. 280 Calories, 1g Saturated Fat, 19g Protein, 5mg Fiber, 480mg Sodium

Eggplant filled with roasted vegetables and cheese in a sun-dried-tomato sauce.  280 Calories, 5g Saturated Fat, 13g Protein, 5g Fiber, 590mg Sodium

Eggplant filled with roasted vegetables and cheese in a sun-dried-tomato sauce. 280 Calories, 5g Saturated Fat, 13g Protein, 5g Fiber, 590mg Sodium

Roasted white-meat chicken and mango chunks in a sweet orange sauce with rice, kale and broccoli.  420 Calories, 1g Saturated Fat, 21g Protein, 4g Fiber, 380mg Sodium

Roasted white-meat chicken and mango chunks in a sweet orange sauce with rice, kale and broccoli. 420 Calories, 1g Saturated Fat, 21g Protein, 4g Fiber, 380mg Sodium

Adding a Pencil to your toolkit - Guest Post by John Savage

Triathletes typically share many characteristics: driven, goal oriented, a desire to have the latest gadgets, and we typically love numbers. With the qualities, we are armed with our GPS watches, bike computers, heart rate monitors, activity trackers and power meters monitoring every aspect of our workouts as we splash/pedal/dash through our workouts. 

All of these tools help us track our workouts, and log them up to Strava with witty names so that we can get kudos from our peers, teammates and friends and so we can make our competitors envious of the efforts that we are putting out. But missing from this list of gadgets is something simple that can serve two purposes: a pencil.

Throughout the season, I typically go through peaks and valleys mentally, emotionally and physically. Some of those show up on my Garmin watch- my run pace during my track workout is slower than it is supposed to be, or I push harder up a climb than I have before, so I get a little trophy from Strava letting me know that was one of my better efforts. 

These highs and lows are difficult to keep track of when your log of your workout is limited to what you are putting into Strava or Training Peaks or whatever other platform you are using to track the work you are doing to PR at your next race. Armed with a pencil and a log, jotting down a few notes can help you track your mental and emotional state through the weeks of the season. Making notes about your mood, what influenced it, and how the workout went can help keep you focused and mindful of what else is going on in your life. 

This pencil can serve another purpose, and it is not to make notes about your workout. 

On a personal note: This season, I have made it a goal of mine to focus on the positive aspects of the sport. In past years, I have been caught up in tough days and weeks, bogged down mentally and physically as I question the struggles of early morning wake ups, aching muscles, and general fatigue. While on a run a few weeks ago, I was talking with a friend while out on our usual loop, and I said that I was trying to stay positive, and she said I should put a pencil in my teeth.

John Savage is a member of the  Every Man Jack Triathlon team , a high school science teacher and water polo coach. He blogs at , and is starting a coaching service at .

John Savage is a member of the Every Man Jack Triathlon team, a high school science teacher and water polo coach. He blogs at, and is starting a coaching service at

I was befuddled as to why, and thought about it for a moment, and then my lips turned up into a smile. Reading this now, your lips probably did the same. It wasn’t a true smile, but a faked one. What’s the benefit of a fake smile? It turns into a real smile if you hold it. In fact, researchers at the University of Kansas studied fake smiling and found that it reduced stress, lowered heart rate, and improved mood. All of those are useful to an athlete who is pushing through a tough session.

After the fake smile, I felt those effects described by the researchers, and made a note in my log at home that in addition to using my pencil to record how a workout went, I should mentally chew on one the next time I am having trouble with training. It helps remind me how lucky I am to be able to participate in this sport, that I should be grateful for this workout and the opportunities this sport has presented to me.

So whether you are making notes about your workouts, tracking how you are feeling before or after a workout, or making sure you are staying positive, add a pencil to your toolkit.

Video: Willpower

Great video: 

How does willpower effect your day to day training? What is most important? 

Video credit: FightMediocrity 


Train hard, recover harder - Guest Post by Pedro Gomes

One of the simplest concepts of being successful at long distance triathlon also seems to be one of the hardest concepts for many triathletes to accept and make happen. Easy, slow workouts and recovery sessions help you become faster!

Image by Pedro Gomes. 

Image by Pedro Gomes. 

If you are invested in this sport, it is important to make every single workout count, especially if time is limited. It is important to train with a purpose each and every time you step out the door and that may also mean taking the right approach to a session and accepting it’s purpose. If your coach has developed heart rate zones for you, you will probably notice that your "recovery" zone is very very easy! This is done for a reason, and most athletes will feel this zone is "too easy". 

The hard workouts are the real “meat” of your triathlon program. They are in the program for the purpose of damaging your legs or arms so your body may learn from being broken down and fighting through the heavy, burning feeling in the muscles when racing. On these hard/intense workouts, you need to be able to stimulate your heart rate into the recommended zones, being properly recovered is key for this to happen. 

Realizing that these zones serve a purpose is the first step. The hard workouts may not all be very intense and may just be tough because of its duration. On these long sessions you will build endurance and help your body to develop strength it needs to handle more intense sessions and, obviously, races. Hard workouts are where we want to work on the top of that chart.

It is a waste of time to be out there and not being able to work past something that feels like you are in your comfort zone, or training in the grey area.  On these sessions you want to work as close as possible to your race pace because, there goes the saying, if you can’t do it in training, how will you be able to do it on race day? If you are not getting into the zones you need to on the hard sessions, you are not putting your body through those motions and he doesn’t become efficient at those levels. Obviously your race zones are different accordingly to the race you are preparing and so if you are aiming for a Olympic distance, your race zone will likely be above threshold while if you are preparing for a 70.3 or IM race, you will probably be spending a lot of time just below your threshold heart rate.

Now the hardest thing about training for most athletes – the recovery/easy workouts.

Let me put it this way: if your hard workouts are designed to break your body down, it would make sense that your easy days are there to build your body back into one piece. So there’s a very simple rule you should take into consideration for your recovery sessions: you can’t ever swim, bike or run too slow on a recovery day, only too fast. Stick to your recovery heart rate zone to ensure that you are not going too hard, if you just go by "feel", it is likely that the undisciplined athlete will still go a bit too hard. 

Understanding this is notoriously hard to grasp. So maybe if you understand why training slow helps recovery, may be it will be easier to accept it and apply. Slow, easy swimming, biking or running helps to flush oxygen-rich blood through the legs and arms and also promotes micro-muscle tears healing (and other damage that a hard session creates). Overall this is what active recovery is all about. As soon as you begin to push the pace, you are creating more damage rather than helping your body heal.  We are all individuals with different needs, body types, and recovery speed. Your easy pace and heart rate may vary from day to day or even within the same workout. It is perfectly natural to feel sore and stiff following a hard workout, and it is important to remember that there is a difference between soreness and stiffness and the pain that comes with pushing the pace too hard.

If you really listen to your body, it will tell you when you are running too hard on your easy days and most of us don’t listen to our body the way we should. This is why we use these zones. Until we start taking recovery days really easy and understand how much fresh we feel on the next day we have to endure a hard sessions, we will still be going too hard on the easy sessions. Try it for a week. Stop wasting time on the not-hard not-easy zone! Learn to pay attention to your body and easy planned sessions so your hard days can become your fastest yet!

Bear in mind, these numbers do not reflect your zones, to get accurate training zones, consider hiring a coach so he or she can help you, and help you with implementing them. 


This article was written by Pedro Gomes, Professional Triathlete and Coach. To learn more about Pedro, check out his website at He is happy to answer questions as well. Find him on twitter @krepster. 



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Have you Tried Wrawps yet? Raw, Vegan Gluten Free Wraps!

We got a chance to try Wrawps. They are a delicious, fun, raw food wrap. They are a great alternative to other gluten free wraps. We are hooked. We got a the opportunity to have a quick Q&A about the products with the great people behind the scenes! Check it out! If you want to learn more after reading, check out their website!

How was Wrawp developed? 
WrawP Foods LLC was created by the brilliant mind of Elena Semenova. She created a product, after spending countless hours experimenting and researching different ways to bring an alternative to bread the menu for her family and friends. Well she was a success and created a raw vegan flatbread that in a multitude of flavors. She began selling at farmers market first and moved to the stores account after, manufacturing her product in her own apartment she started a business

Why Wrawp? What is it made of? What is it?
The name WrawP was created as a combination of 2 words, raw wrap. The idea behind wrawp is that its a nutritionally rich healthy alternative to bread.  from childhood people have been used to eating bread either in a  sandwiches or as a side item with their food. These habits are very hard to break but as the quality of the ingredients used to make our bread has become worse todays bread does not add any value to our health - so the idea for wrawp is to bring a product which is beneficial to our body as well as nutritionally rich. So I tried to come up with a solution that would solve this problem for me.  Wrawp is made with whole fruits and veggies and it is full of vitamins, minerals and fiber. we added some flax for Omega 3, as well as superfood herbs like turmeric, spirulina, ginger, cinnamon and more. We have different flavors with different herbs. All the benefits of all the ingredients is preserved with low temperature dehydration where  cells are not getting transformed and our body is benefiting from all the nutritional value. And now people can have the same sandwiches that they want but the difference is that the "bread" does have the nutritional benefits and we can feel good about it because they are putting in their body a natural, healthy fuel. "We are what we eat". Plus WrawP is filling and has a great taste. People still have the mindset that vegetarian food is tasteless - WrawP can prove the opposite. 

How is the Wrawp made? 
We are taking whole apples and zucchini and chopping them up. We don't puree so cells of the veggies still remain. we sheet the wrawps and we put it in a dehydrator at a very low temperature.. After dehydrating for almost 24 hours we take the product out and package it.  

Where do you get your ingredients?
We are always looking to source it from local farmers and as we have grown we started working with big farms that can supply us with best the quality organic produce.

What are the flavors available? 
Savory: Original (with oregano and turmeric), Spirulina (spirulina and turmeric), Spicy (turmeric and spicy after kick), Asian (no coconut with sesame and ginger), Smokey Heaven (for bbq lovers), Veggie Life(no fruits added) Sweet: Energizing Morning(cinnamon and raisin, not too sweet) and ChiaRawBerri (Strawberry/Banana, similar to fruit leather)  

Where can one find Wrawps? In Natural food Stores across the country like WholeFoods, Mothers Market and Vitamin Cottage and in small independent stores. We are also sold in the UK, Canada and Australia

Please check our store locator at for the nearest store to you. If you cant find in your local store - please request them to bring WrawP to those stores. 

Swim Fast with the BLUESEVENTY HELIX - Coach Paul Duncan

Coach Paul wrote this quick review on the Blueseventy HELIX. Check it out. 

When it comes to triathlons, I am often asked questions about what gear I recommend for all levels of athlete.

For the swim: Your most important piece of gear is your wetsuit. The wetsuit will help you swim faster and keep you warm in cold water. There are many worthy wetsuits on the market, but I am reviewing the Blue Seventy HELIX. I’ve worn this suit for about a year now. Here is the lowdown.


We wont get into too many crazy specifics here, but some of the notable features are as follows.

  • VO2 Chest Panel:  allows the swimmer to breath more easily compared to other suits.
  • Honeycomb aqua feel: Arguably the most lightweight feeling suit on the market.
  • Body Fit Panels: Gender specific 3mm panels contoured to be a perfect fit for the torso and also buoyancy panels on the back legs to further help body position and speed.
  • Aqua seal:  Silicone cuffs stop extra water from getting into the suit.
  • Buoyancy:  Allows swimmer to be in the most optional swimming position
  • Flexibility:  supreme stretch to allow for range of motion.
  • Ultra thin arm material
  • Quick exit legs
  • Reverse zipper for further comfort.
  • One of the FASTEST suits available.

Potential Drawbacks:

  • Price: At around $800, this suit may be out of some people’s budget.If that is the case, I recommend something along the lines of the SPRINT by Blueseventy, or the Hurricane, by TYR.
  • If you have a larger upper body, this suit may be a bit tight around the shoulders. If that is the case, likely you will have trouble finding a full sleeved suit that works for you. I would recommend a sleeveless suit. Good sleeveless suits include the Reaction (Blueseventy), Vortex (Xterra), or Maverick (Roka).

Overall, I highly recommend the Helix for most triathletes with the exceptions listed above.

If you would like more information on Blueseventy products, visit here.

If you have any questions, feel free to visit my coaching website and shoot me a message.

If you liked this review, please share with your friends.

Original Post!

The Importance and Need of Omega 3's - Guest Post by Angela Naeth

One of my favorite go-to products made by Standard Process is Tuna Omega-3 Oil. I eat them (yes, I chew them!) daily and in numerous quantities. As an athlete, there are one of the most, if not the most important supplement that I take.  Even for non-athletes, the benefits are profound.  Studies have found improved cholesterol balance, reduced inflammation, and reduced rates of heart disease to name a few. The very fact that Fish oil reduces inflammation is important being an athlete. It enables us to train harder by recovering faster. 


Omega-3s are one type of fatty acids that are essential to the body. The most common talked about are the Omega-6 and Omega-3 oils which are both classified as polyunsaturated fats. Fish and fish oil are the highest in Omega-3s (the main two being called EPA and DHA).  The reason these two fatty acids get talked about the most is because the typical American diet contain 8-10 times more Omega-6 than Omega-3 fatty acids -  due to the increased use of soy, safflower and corn oils and because of the health benefits associated with increasing your intake of Omega-3s. Experts agree that this ratio for heatlh should be closer to a 3:1 - 5:1 ratio. To restore this balance, supplementing with an Omega-3 fish oil is a great way to ensure you’re getting a quality source along with focusing on consuming Omega-3 rich foods including walnuts, and fatty fish such as sardines and salmon. 

Speaking with Jesse Kropelnicki (a top triathlon coach for many professional athletes and developer of on fish oils: 

Fish oil helps promote recovery by reducing cellular inflammation. It also help cushion joints for long term joint health. The recommended dose for all athletes that haven't gotten blood testing is 2.4 grams of EPA/DHA per day. If you can, get the blood testing and shoot for an omega 6 to omega 3 ratio of 3:1 to 5:1. In terms of dosing the fish oil you take, it never hurts to break it up on two doses, although not critical. For periods of very heavy training stress, consider taking more or leaning more on dietary intake. 

Look for good quality fish oil, and realize it's very difficult to get enough in thru voluntary dietary intake alone. 

Not only will you recover faster and have decreased muscle soreness by increasing your intake of Omega 3’s, these fatty acids, lower triglyceride levels, and help maximize fat loss.  It has also been found to support emotional balance, skin and hair health and cognition. 

I love the taste of fish and all fish for that matter so I enjoy a good piece of salmon 10-2x a week and have walnuts almost daily. I like Standard Process Tuna Omega-3 oil because it’s a natural profile of tuna oil that is not concentrated, and is also tested for environmental contaminants.  I take about 8-10 pills a day.   I would highly recommend looking for a good quality fish oil with high EPA and DHA. 

Written by Angela Naeth

Why Indoor Riding Is Worth it - Guest Post by Rory Duckworth

This was originally posted on Rory Duckworth's Facebook page. He was kind enough to allow us to share it! Rory is a very talented Age Group triathlete. He has many impressive results. He recently had a 5:03 bike split at IRONMAN Lake Tahoe, one of the hardest courses in North America. Read his thoughts on indoor training below. 


Okay winter is approaching and I wanted to do a write up on my 10 favorite items for a "Pain cave", "Power House", "Kickr Lab" or what ever you want to call it. 

First... Why? Why would you want to train indoors and not outside? 

Weather. We all know you are manly and can run in negative degree weather. It doesn't make you less manly riding and running inside. It makes you smart! When we train, we want to create the perfect conditions. I don't believe in Heat acclamation or at least I don't believe EVERY ride or run needs to be with race conditions. Most rides should be as close to perfect and as comfortable as possible. We want to maximize our training session by having our body reach higher and harder limits. If you are always training in hot or cold conditions you can't reach your maximal effort. I'm not the only one on this bandwagon... Pro's will not limit oxygen during a workout but will add oxygen to get the most out of their bodies! Don't get me wrong, we DO need some rides and runs outside the comfort zone and prepare us for race conditions, but majority should be at perfect conditions.

Control. How many times when you ride or run outside you get stopped by something? Lights, cars, flat tires, other riders or runners? And how many times did your 2 hr ride turn into 3 hrs? When riding and running inside you have full control (most the time) over your surroundings. Odds are you will have a full ride and run with zero stops. You also have full control of your intensity if you have the proper equipment, like a power trainer or treadmill. If your workout calls for 3 X 3 min zone 5 intervals, you lock the equipment into that zone and it's an exact workout. When you are outside it's hard sometimes to gauge if you are going too hard or not hard enough. Odds are you are going way too hard, from my coaching experience working with the typical athlete. We all struggle here and think that the more "burn" means the more reward...What we don't know is the negative effects of overtraining and risk of injury... Lastly, I have never heard of anyone getting hit by a car working out in the basement or garage...Its scary out there on the roads when drivers just aren't paying attention... 

Fun. This will be a hard sell for most but I have been riding indoors for 6 years and can tell you, I do have fun inside! Okay.. yes my garage doesn't have the beauty of American Fork Canyon but it does have season 3 of the "Walking Dead". I don't watch TV or play videos games outside the times I ride inside. I am killing two birds with 1 stone! I get my workout in while catching up on TV or kicking my brothers' butts in Call of Duty. Also, time with the wifey! I hated fighting with my wife for the Wahoo Kickr so we bought two and now ride together. It's great bonding time! I don't drop her on rides inside and we can each get the workouts we need to get better, training at our own level. 

Okay, so those were 3 really great reasons to set yourself up a killer Kickr lab! Now here is what you need to MAXIMIZE it.

1) Wahoo Power Trainer: I have tried almost every power trainer on the market and hands down the only one to buy is the Wahoo Kickr. I need to write a whole other post for why but don't waste your money, buy a Kickr!! Contact me if you would like details on getting one.

2) Treadmill. I don't have nearly as much experience with this one. The 3 I have owned all worked great and some had features that were better than others but they all got the job done. I ran across this one that is a very good deal with Free shipping. I would advise to buy the warranties as this will save you the hassle if anything happens. ProForm Power 995i Treadmill

3) TV. Wall mounted Smart TV is a must. I have 2. VIZIO E40-C2 40-Inch 1080p Smart LED HDTV. Youtube and netflix will make your 4 hr ride feel like 2.

4) Fan. Don't skimp on this! This is how we make the best conditions for your ride and run. Get 2 or 3... you want and need them. We want your core temperature as low as possible to maximize the workout. I have this fan and love it!

5) Movable small table. To put all your nutrition, Kleenexes, TV or gaming controllers, phone, keyboard, and so on. Must have!

6) Riser Block.

7) Sweat Mat. No one needs or wants sweat on the ground or used gels. Be clean get a mat.

8) Xbox one. I play xbox one with my brothers and ride at 200+ watts. If you can do that, you can climb snow canyon. This is optional but super fun. It also has a blueray built in so this is how you can watch DVD's.

9) Speakers. The TV sound doesn't cut it when I need some serious motivation when I am doing zone 5 intervals or a FTP Test. You want Speakers!

10) Bluetooth Cadence and Heart rate monitor. We want to make sure we are training properly. We need to have the proper equipment. Cadence is extremely important. With a monitor you can open the doors to cadence workouts. Heart rate plus power is a great way to keep track of your current fitness/health. I use the heart rate to determine if I am sick, over trained, or even sleep deprived. Heart rate fluctuates and can vary based on these things so it is important to track! Your heart will tell you things critical to your training, you just need to listen to it. You'll want Bluetooth because it will communicate with your phone which also communicates with your Wahoo power trainer. Contact me if you would like details on getting one.

There are my top 10 items. I firmly believe that training indoors will take your results to the next level as long as you are training properly. Message me any questions and if you would like to come see my Kickr Lab, I would love to show you. 

View Original content HERE

Rory Duckworth
USAT Lvl 1 Triathlon Coach 
Triathlon addict

Get Pressed! At The Pressery in Colorado!

Get Pressed! 

Check out this new juice! From Boulder, CO, Pressery is a fresh, raw, cold-pressed juice from organic fruits and veggies.  After tasting some of the flavors (they have many!) we were hooked… We wanted to know more. Here’s what Pressery had to say about their product. 

Can you tell us about Pressery? 

Pressery makes chef-created, cold pressed juice, chia and nut milk blends from the freshest organic fruits and vegetables, sourced from local Colorado farmers when in season. Crafted in small batches, our unique blends offer something for everyone, any time of day. Pressery juices are the perfect complement to a healthy whole-foods diet, whether as a snack or on-the-go meal. Pressery blends provide a great energy and vitamin boost every day.

Where do you get your ingredients? 

We source our ingredients from local, organic farmers whenever possible.  One of our main focuses is to support local organic farmers- this way we are getting extremely fresh produce to put into our blends AND we are supporting local farmers to boost the demand for organic produce in Colorado. 

What made you get into Juicing? 

Ian and Mimi were inspired to create Pressery, after having enjoyed integrating healthy juices and smoothies into our active personal and professional lives. They recognized there was nothing on the market that took advantage of the extensive variety of local Colorado grown agriculture. Because we partner with local growers, we are able to create fresher juice than would come from outside Colorado. 

What exactly is cold-pressed and what are the benefits? 

Cold pressing is a two-step process that extracts juice by first crushing and then pressing fruit and vegetables for the highest juice yield. Cold pressed juicers don't produce heat, and therefore they keep more of the nutrients intact from the fresh ingredients. What is left after extracting all the juice with the vitamins and minerals from the vegetables and fruits, is a cardboard-like disc of fiber. The benefits of cold pressing is that it produces a translucent, refreshing juice that is easy to digest.

Most juicers sold on the market are centrifugal. The Centrifugal juicer first grinds the fruit and vegetables then pushes the extracted juice through a strainer by spinning at a very high rpm (similar to your washing machine on the spin cycle). The pulp from the produce is disposed of out the back of the juicer into a container in pulp ejecting versions. As a result of the blade spinning at high speeds, it produces heat. This heat oxidizes and separates nutrients naturally found in the whole fruits and vegetables, rendering those nutrients that make it into the juice less pure.  With the centrifugal juicer, less juice is usually extracted from the produce and the pulp tends to be fairly moist with more juice waste. 

So….in a nutshell, cold pressed juice is better because it:

  • Is easy to digest
  • has less oxidation
  • contains more nutrients (3-5x)

Where do you guys sell and where can we find more about Pressery? 

Currently our product is available at the following Farmers’ Markets: Boulder Sat, S. Prl St. Denver Sun. We are also available at 60+ retail locations in Colorado. Also, beginning September, we will be available in every Whole Foods throughout the Rocky Mountain Region.

What are all the flavors? 

Habanero Lemonade: habanero pepper – maple – orange – lemon – lime – Spring H20

Berry Chia: apple - cucumber - strawberry - raspberry – chia seed - beet

Kale Pear Blend: kale - spinach - cucumber - pear - parsley - romaine - lemon

Beet Blend: beet - carrot - pineapple - green apple - black pepper

Spinach Apple Blend: spinach - collard greens - cucumber - celery - green apple - ginger

Almond Cashew Nut Milk: almond - cashew - date - cinnamon - vanilla - sea salt

Coffee Cashew: cold brew coffee - maple - cashews

Watermelon Blend - watermelon - cabbage - grape - cucumber - lime

Test Your Endurance with Triathlon - The Loadout Room, Coach Paul.


Coach Paul just wrote his first guest post for Check out the original content here!  complete with photos. 

Triathlon may be one of the goofiest looking sports around. I mean, why would anyone want to swim bike and run every day in bright colored shoes and tight spandex? Goofy as it may seem, the sport is known by many as one of the greatest tests in human endurance. The popularity of the sport is dramatically growing year after year.

The IRONMAN (2.4 mile swim, 112 mile bike ride, and a 26.2 mile run all within 17 hours) is not something that seems to be within human potential, but don’t let the distance scare you. The good news is that triathlon comes in many distances, with the IRONMAN being the pinnacle for most triathletes. My suggestion is starting with one of the shorter distances (olympic or sprint distance) then move up from there.

You will find different distances of triathlon depending on where you go, but here are the most commonly known distances.


  • 800 meter swim (approximate: can vary between 500m and 1400m)
  • 10-15 mile bike ride
  • 5k (3.1mile) run.

* These are typical distances. Sprints vary in distance. Some refer to a sprint triathlon as anything shorter than olympic distance.


  • 1.5k swim (.92mile)
  • 40k bike ride (25mile)
  • 10k run (6.2 mile)


  • 1.2 mile swim
  • 56 mile bike
  • 13.1 mile run


  • 2.4 mile swim
  • 112 mile bike
  • 26.2 mile run

Most people choose to start with the sprint or olympic distance. The shorter distances allow you to get a good idea as to what to expect in the sport and it also allows for less weekly training time for people with busy schedules.

Amateur athletes I coach train anywhere from 4-15 hours per week depending on their ability, durability, and life schedule. Elite athletes train on average anywhere from 18 to more hours per week, sometimes peaking at over 30 hours if they are training for the longer distances.


Getting Started

Current Fitness:

Are you a stud? Or do you work at a desk then go home and lay on the couch all day. Triathlon is not for the weak hearted. It takes a lot of fitness even at the sprint level and as even a sprint takes typically between 1-3 hours. It is best start with some easy running and add on week to week. Start small and build into your fitness.


You need a bike and a helmet. If you are just starting, any bike will do. You can worry about all the extra equipment after you decide how serious you want to get.


Do you have access to a swimming pool? Get a membership to a local YMCA or recreation center and take some swimming lessons. As far as equipment, all you really need are some goggles and a swim suit. If you have access to a clean lake, jump in and see how long you can swim. I suggest going with a partner.


All you need for now is some running shoes.

How far can you run now? Aim to run at a moderate pace every other day. Add a little bit of distance per week.

Coaching/Training Plans: 

If you really want to excel in the sport and be competitive, getting a coach, or a training plan at a minimum is key. If you are looking for more advice in this area, visit my website or stay tuned for more training tips through the Loadout Room.

The most important thing at the beginning is to not take yourself too seriously and leave your ego at the door. I promise, no matter how big of a stud you are in other sports, this sport is a whole new challenge and there is ALWAYS someone faster than you that can give you advice.

If you choose this sport as a physical test then good luck on your journey to becoming a triathlete!

If you are a professional or busting your tail at local and regional races, tell us about your experience in the comments below, on Facebook, or through the Comms Check.

Read more:

Nutrition Talk with Angela Naeth

Angela just had a sweet victory at Timberman 70.3. She now looks ahead to the IRONMAN World Championships in Kona, Hawaii come October. I got the chance to ask a few questions about her day to day nutrition.

Timberman 70.3  Photo Credit: Super agent, Mike O'Neil 

Timberman 70.3
Photo Credit: Super agent, Mike O'Neil 

As a pro athlete, what sort of dietary restrictions do you face? How do you overcome nutritional gaps in your diet?

I wouldn’t say I have any dietary restrictions at all. I eat a variety of foods - both ‘good and bad’.  Food choices are exactly that - choices and I make the decision to eat healthy.  When training, I take in a number of sugar sources so out of those windows I stick to wholesome foods including - fruit, nuts/seeds, vegetables and lean meats. It’s quite simple really. 

With that said, I find that I don’t always check off the boxes for the right nutrition each day and take in a number of supplements to help support my diet and lifestyle. I use what I consider, the Gold Standard in nutrition supplements - Standard Process. I know what I’m putting in my mouth and their quality control is amazing. I had the privilege of checking out their facility a year ago. All food supplement nutrition. No extras. 

What is a typical day of eating for you?  A typical day consists of a quick breakfast before the first workout of the day. I tend to be a little lazy in the morning so I opt for something fast - some fruit and nut butter, a nutritional bar (I love Cocoa-Crisp bars by Standard Process) or a piece of wholegrain toast and butter. After the first workout it’s back at home for a few eggs, veggies, more fruit, and/or something similar. 

I then am out on the bike or running and use sports drink and fast carbs to help fuel the workout. It’s basically lunch on the go! After all workouts - I opt to have a blended shake with some quick carbs, and protein to help augment the recovery process. Dinner is typically some roasted veggies with salmon or a large salad with all the fixings! Dessert is thrown in as some dark chocolate! 

Are they any foods you avoid? I tend to avoid fried foods and pastries. I’m not a big fan of both! 

What are some of your favorite go-to snacks? I love fruit and often snack on frozen grapes. I love a quick blended shake and also love nut butter. I eat it out of the jar in the spoonfuls! 

If you had to choose 5 foods to eat everyday because of their nutrition, what would they be? Salmon, Spinach, blueberries, kale, and dark chocolate (that one’s mostly for the taste!)

Why is it important to give your body whole food nutrition? The key to any healthy body starts with what you feed it. If you’re not eating wholesome you can’t expect your body to meet the demands of hard training and to recover each day.  The same goes for supplements and it’s really the number one reason why Standard Process is a key component in my nutrition. 

What would you recommend to someone wanting to be more healthy and change their food choices?
Keep it simple! Choose items that are not processed and include protein in every meal. Always keep healthy snacks at a hands grab and keep the fridge stocked full of fresh veggies and fruit. 

Past - Present - Future: By coach Paul Duncan

This figure is hanging in our house. 

It reminds us to always focus on living in the present moment, as much as possible. 

Original figure created by Dr. Craig Manning. Author of 'The Fearless Mind'. Modified by Paul and Angela Duncan. 

Original figure created by Dr. Craig Manning. Author of 'The Fearless Mind'. Modified by Paul and Angela Duncan. 

The goal here as an athlete is to always focus on what you can control, rather than what you have no ability to control. The only thing you can control is reality. 

Thinking and living too much in the past creates either guilt, or uncertainty. Thinking too much about the future too much will create fear, and uncertainty.

Fear, guilt and uncertainty are bullshit emotions. They are not real unless you allow them to be. Do not allow these emotions to dictate YOUR life. 

The present moment is the only true reality. You have the ability to control what you do right now!

What can you control? What is out of your control? Why are you focusing on what is going to happen in two months from now when you cant even focus on controlling your present moment? 

If you could stay focused on the present moment, how would it change your outlook on life? 

Thanks for stopping by, please like, share and retweet :-) 


Paul Duncan is a USAT Certified triathlon coach. He enjoys burritos and physical activity. Follow him on twitter @paulduncanjr 

Paul Duncan is a USAT Certified triathlon coach. He enjoys burritos and physical activity. Follow him on twitter @paulduncanjr 

Cam Dye - Challenge Knoxville Champion, give thoughts on the race.

Cam Dye just had a stellar performance on a tough Knoxville course this weekend. Finishing Challenge Knoxville in 3:57:27. About 4 minutes of the 2nd place finisher, Chris Leiferman. 

Results: Top 6 PRO MEN
Cameron Dye (USA) 3:59:27
Chris Leiferman (USA) 4:03:59
Justin Metzler (USA) 4:05:24
Thomas Gerlach (USA) 4:06:00
Tony White (USA) 4:07:20
James Hadley (GBR) 4:08:51


Credit: Challenge Family 

Credit: Challenge Family 

Congrats on a great weekend! How are you feeling? : I'm feeling really good. Bit sore from the longer distance, not sure the body knew what was going on the last few miles on the run. Overall, really happy with the race. Had a great race strategy and nutrition plan going in, and was able to execute it well enough for a big win. Nice to be able to say that I have won a long course race now as well as the short stuff I have always focused on.

Tell us a little about how the race unfolded: The race went to plan almost from the beginning. I had decided I would swim hard the first 300m or so and see if anyone else wanted to lead the way. Since it was a non wetsuit swim, I was perfectly content to let someone else do the heavy lifting and me just sit and save my legs a bit. Once I got on the bike, I felt great. I was able to hit my power goals throughout, really focusing on putting out a bit more on the uphills, and because of the rain just being smart and cautious on the downhills. Watching a couple guys wipe out around me, solidified the idea that the race wasn't going to be won going full tilt on the technical downhills. Once I got on the run, I knew I had a solid lead and so I just focused on sticking to my nutrition plan, and pacing evenly throughout. In the past I have really struggled on the back half of the longer races, so the goal was to go out smart on the first half, and then maintain on the second. I love racing in Knoxville and know a lot of people there from past races so once I hit the final hill and had the race in hand I really just tried to enjoy the finishline, and it was awesome that my wife was able to be there to watch it all go down.

Tell us about your fueling plan: Nutrition was my biggest issue in the past at the 70.3 distance so with the help of Robert from First Endurance, we crafted out a really specific plan that I was able to execute with no issues at all on race day. 

You can find the details of both my short course and long course nutrition at the link below, but basically the whole idea was to focus on getting in enough liquid to keep my stomach happy and utilize the calories that I was putting in. We decided to go with a mostly liquid diet, and having used that now, I think I will stick with that as much as possible in the future.

Do you feel like the weather played to your advantage?: Absolutely! I am a little bit bigger than most of the guys I am racing so anytime the temperature drops it is good for me. I also enjoy racing in the tough weather conditions so when it started to rain it became a perfect scenario for me, because I also tend to struggle in the heat.

What's next for you? : Next up I have Escape from Alcatraz in a few weeks and then the TriRock Philly race a few weeks after that. Its the time of year I love right now when I can hit a great race every 3-4 weeks.

How did this race play into your plan for the rest of the season? : It was a great test situation for the 70.3 distance. I was happy to be experimenting with the longer distance on a course I know well in a town I really like going to. Having done well in Knoxville certainly gives me a lot of confidence going forward to hit some more 70.3's this season and continue the transition up in distance.

Anything else you would like to add? : Gotta give a shout out to all my amazing sponsors and supporters that have helped in this transition to the longer distance, and a special thank you to my parents and my wife for always being so supportive of this triathlon dream and the ups and downs that go along with it.

Thanks Cam! 
Find out more about Cam at

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North American Pro Ironman Champion, Matt Hanson gives thoughts on Texas

For those that don't know, Matt Hanson scored his 2nd IRONMAN title this weekend. This time earning the North American Pro Title, winning IRONMAN Texas with a time of 8:05:03. Here are his thoughts on the race. He has punched his ticket to the World Championships in Kona, which will be his main focus moving forward. 

Credit: Nils Nelson

Credit: Nils Nelson

Now a couple days post race, how are you feeling? : Physically, pretty well. I saw Coach David the morning after the race and his immediate response was "no way you worked hard enough if you are walking this well." The 16 hour car ride did not help anything, but after moving around a bit today all is well.

Tell us a little bit about how race unfolded: The swim started out well. Ideally, I would have been able to make the first pack, but those guys really hit the gas at the start of the race. I still feel the swim went well, and found myself comfortably sitting in the front of the chase pack. I had a smooth transition and headed out on the bike course with a fairly large group of guys. Within the first 30 miles, the pack had been weened down to four and we had cut a big chunk of time out of the leaders. Two of the stronger bikers in the sport, Joe and Lionel, started to push pretty hard. I held with them for 30 minutes or so, but they eventually rode away. For the remainder of the bike, it was all about keeping up with my nutrition plan and trying to keep within striking distance. I rode the back half of the bike fairly conservatively and ended up averaging nearly 20 watts under target. This was a tactical gamble due to the conditions, I upped my calories (north of 400/hr) and fluid intake and wanted to make sure I was fresh for the run. I jumped off the bike about 9 minutes down from the lead but had no idea who was in front or how they were running. My plan was to run controlled until mile 18, then throw whatever I had left on the last loop. For the most part, I was able to stick with this strategy and slowly work my way to the front. In Chattanooga, I was impatient and really pushed the first 10 miles. With the heat and the humidity at IMTX, that would have been a recipe for disaster. It turned out to be a war of attrition, and thankfully I was able to hold on through the entire run.

Do you feel like the heat played to your advantage? : I don't know if I would say it was an advantage. I planned my day accordingly. If it was a cooler day, I would have been much more aggressive on the back half of the bike. I feel I have a really good feel for what my body needs in certain conditions and was able to adjust my nutrition and hydration plan to meet the course conditions. If anything it was a bit of a disadvantage. I am currently living in Iowa, so didn't have much heat acclimation leading into the race.

Credit: Nils Nelson

Credit: Nils Nelson

Tell us about your race fueling, what did you use? : On the bike I use EFS PRO for all of my calories. I downed 5 bottles with 360 calories in them each. Due to the conditions, Coach David and I decided to sacrifice a little in aerodynamics to carry an extra bottle. I also supplemented with water at aid stations whenever possible. On the run, I carry a flask of EFS liquid Shot and pick up a second one with a scoop of EFS Pre Race in it as well at special needs. Through the aid stations, my priority is getting water on myself first, then drinking something. I'll try to get a few sips of cola through each station, but if it doesn't happen I don't worry about it too much.

Tell us your thoughts about The Woodlands community. : I absolutely LOVE The Woodlands community. I train there quite a bit and have a huge support system there. I really felt that during the race. The Woodlands community has embraced triathlon in a big way and it is fun to be just a small part of it.

Whats next? : Honestly, I have no clue. I will do a race or two over the summer, but definitely not a full IM. I want to let the dust settle and then I'll sit for a chat with Coach David and Coach Tim and figure everything out for my Kona build.


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AG Athlete Spotlight - Shannon Pope - IRONMAN TEXAS

Ironman Texas tomorrow! How long have you been in town!? Yep! This is my hometown race.  I live right off of the bike course and work a block from the run course! 

What other races have you done this season to build up to this one? How did they turn out? : started the season with the Houston Marathon coming off of 2014 which was focused on my 'short game' (really worked on the shorter distance triathlons to get faster leading up Age Group Nationals last August). Prior to triathlons I ran marathons and the Boston Marathon is something we all chase. The last time I ran it was 2009 and had a dream of being able to run a sub 3:30:00 marathon.  I've always been a 'one pace' person and the training I did last year with my coach Heather Jorris from OutRival Racing really helped me cut a good 30 seconds off of my 'comfortable' pace so I felt that the time was right!  I achieved just under a 3:30:00 (3:27 and some change) which was almost 18 minutes faster than my BQ time. The first triathlon for me of the season was IMTX 70.3.  I was just shy of my sub 5:00:00 goal (5:01:03), but this was still a PR by over 30 minutes and a Worlds qualifier.

Why did you choose IMTX? How does this race play into your goals for the rest of the year? : After IMTX 2013, I said I would never do this race again (it was the 'hot' year and my first triathlon) so this was not in the original plan for 2015! IMTX 70.3 was supposed to be my Spring A race. Basically, the seed was planted over happy hour I think with some of my friends who were doing the race and thought it would be fun to all train together. Since I was training for the 70.3 already, I talked to my coach and we just increased the volume (that way if I felt good after Galveston, I could do it). Since I work full time and only have hour blocks of training time during the weekday, that pretty much meant just adjusting my long rides on Saturdays (I already had the run base coming off of the marathon). Our team is doing IMFL in November (which was my original 140.6 focus) so I am hoping that I'll just be able to build on the base built for IMTX and do even better in FL.

Tell us a little about your race build up! How has your training been? Do you feel ready to roll?: I'mfeeling good! Much better than 2013 (less injuries). Over the past year, I've been swimming pretty consistently 3-5 days a week with Magnolia Masters and, prior to this build, biking approximately 3 days a week with a longer bike on the weekend. As I stated previously, because of my work/travel schedule, we had to focus on quality over quantity in my sessions and my peak training weeks only maxed out at 15-17 hours (with most of it on the Saturday/Sundays). Suprisingly, I feel much more prepared than I did last time around when I was training 20+ hours a week at my peak. In addition to my swim/bike/run training, Ihave been more diligent about getting massages with Specialized Bodyworks here in The Woodlands in order to keep the muscles loose!

Have you ridden the course? Tell us about it if so. How do you feel about the heat?: Almost every weekend! OutRival has a scheduled ride on Saturdays with routes that span different sections of the course (or the full course) depending on what the athletes prescribed workout is.  I love the course especially the section through the National Forest (it can be fast!).  I'm not going to lie, there are some sections I could do without or wish the pavement was smoother, but all in all it's a good course to ride.  Ihaven't found the heat on the bike course to be unbearable because of the breeze we get from the Gulf (even up here!). The run? That can be a different story... ;-)

What's next after this? : After this raceI am turning around and running the San Diego marathon with my brother and sister for my brother's first marathon (against my coach's advice! she reminded me of that yesterday ;) ). Once that is done, I will go back to speed work this summer to prepare for the Sprint World Championships with Team USA and jump in some local Sprint/Oly races. Then onto IMFL in November. After that, getting ready for Boston 2016!!!

AG Athlete Spotlight - Brian August - IRONMAN TEXAS

Ironman Texas this weekend! Are you in town already? I will be as of Wednesday afternoon.

What other races have you done this season to build up to this one? How did they turn out? Just one, HITS 1/2 Ironman in Napa. Perfect race to prepare for IMTX, it was cold and hilly. I had a very interesting race, leading for the first hour+, until hypothermia on the bike (it was 40 degrees and cloudy to start) led to shaking, weaving and some concerned looks from other competitors as they passed me. Good times.

Why did you choose IMTX? How does this race play into your goals for the rest of the year? It's all about timing. Great time of the year, and non-wetsuit swims really line up with my strengths. Also excited as several teammates are heading down to compete as well.

Tell us a little about your race build up! How has your training been? Do you feel ready to roll? In general my training has been spot on. Some hamstring issues caused some disruption in my run training, but I've been working hard on the bike over the past few years and am excited to see how it plays out. I do feel ready to roll.

Have you ridden the course? Tell us about it if so. How do you feel about the heat? I have not ridden the course. As for heat, you have to respect it. Ironman racing is not about who is fastest, it's about who slows down the least. The heat can take it out of you if you aren't on top of your hydration, effort and heart rate. Racing smart allows you to race hard.

What's next after this? Ironman 70.3 World Championships in Austria is the highlight of this summer, and will likely jump into some local races which are a blast.

Tell us a little about Every Man Jack: Our team, Every Man Jack is raising money for the Challenged Athletes Fund. A tremendous group of guys, backed by tremendous sponsors (Every Man Jack, Felt Bicycles, Louis Garneau, Lulu Lemon, Greenlayer Sports, Gu Energy, BOCO Gear) riding for a tremendous cause. To learn more about how you can help these outstanding athletes: