Categories
Snacks

Run Test

Time to test! Let’s put some progress up on the board! Lilias and Coach Marco talk about doing a run test and benchmark, why we do these painful (but satisfying, right?) sessions, and how and where to get it done.

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Categories
Snacks

Paddles

Using some paddles to get stronger on the swim. Lilias and Coach Marco talk all about it.

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Categories
Snacks

Zone Two Run

Learn to love and master the zone two run. The run that builds the endurance engine!


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Categories
Snacks

Swim Bike Brick

This week (in the torture chamber of Dr Marco Nicoli) we have that rare bird called the “Swim Bike Brick”. Don’t just do that 80 mile ride on Saturday. Start with a 4000 yard swim. Boo-yeah!

Categories
Snacks

Intervals

Hate intervals? Don’t like getting faster and stronger? In this episode, Coach Marco Nicoli describes the what, how and value of the dreaded intervals and pumps us up to embrace the improvement.