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The Better Way To Train and Race Triathlon

Train for a breakthrough season on less time than you thought possible with no single week of training longer than 16 hours. Scroll & Click through the tour below to learn more about Endurance Nation.

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Watch the EN Basics Video Intro

Here’s How You Benefit From Endurance Nation Team Membership

• 

  Goodbye to Endless Training Hours

  Endurance Nation plans have been refined 9 times over the last 4 years to include only the most impactful training sessions. Our average plan has 12 hours a week of training time.  Get FASTER or YOUR MONEY BACK
• 

  Leave Cookie-Cutter Training Plans Behind

  Integrate your fitness test results to customize each workout to your ability. Leverage multiple add-ons and coach guidance to tweak your plan for maximum results. Get FASTER or YOUR MONEY BACK
• 

  Master Art of Race Pacing

  You’ll use our Four Keys Race Execution system to design, test and implement your own personal race plan, ensuring  a vastly improved race experience.  Get FASTER or YOUR MONEY BACK
• 

  Learn At Your Own Pace, Not Your Coach’s

  Use our growing online resource library to explore the topics that matters the most to you, whether it’s swim technique, compression gear or additional core strength workouts. You can even ask the Team for more up-to-date  information.  Get FASTER or YOUR MONEY BACK
• 

  Race Weekend Support

  Endurance Nation is famous for our training plans and race execution guidance, but one thing truly sets us apart from every other coach in the triathlon space: our race weekend Team presence. Whether it’s one of the Coaches attending an Ironman to hold a Team dinner and support on the course or a Race Captain leading a smaller squad, every race weekend is a chance to connect with your fellow teammates and test your fitness. Get FASTER or YOUR MONEY BACK
• 

  Do Cool Stuff With Your Fitness

  Whether you atteand an EN Rally or Camp or just connect with your fellow EN teammates to make your own epic training experience, Endurance Nation is much more than just average training experience. Get FASTER or YOUR MONEY BACK
• 

  Never Buy The Wrong Equipment Again

  With the Team on your side, you’ll get an unbiased review of every piece of equipment on the market. You’ll never shop alone again!

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Tour the Endurance Nation Features

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  20+ Training Plans

  Members get instant access to every single one of our training plans, pick and choose what you need whenever you need it.Get FASTER or YOUR MONEY BACK
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  Podcast & Video Guidance

  All our member plans include weekly podcasts and videos from the Coaches to improve your training experience. Get FASTER or YOUR MONEY BACK
• 

  Training Plan and Resources are ALWAYS With You

  Your training sessions and lessons are always with you and available on your smart phone. On the course or out and about you will always be able to access your current training plan where you need it and when you need it. Get FASTER or YOUR MONEY BACK
• 

  Race Pace Calculators

  From pacing tools for the Bike and Run to special tools on how to adjust your pacing based on race day temperatures, we have it all! Get FASTER or YOUR MONEY BACK
• 

  Data Tool to Track Your Swim, Bike & Run Benchmark Workouts

  Use our online tools to track only the data that matters, integrate those zones into your workouts, and focus on improvement! Get FASTER or YOUR MONEY BACK
• 

  Online Resource Library

  More than 275 pages of information and tips on everything from season planning to injury management to racing guidance.Get FASTER or YOUR MONEY BACK
• 

  Robust Online Forums

  More than 200 posts a day guarantees you’ll get input and feedback on any training or racing question! Get FASTER or YOUR MONEY BACK
• 

  Race Central

  An online aggregation of everything you’ll need to make the last two weeks to your big race as smooth and efficient as possible Get FASTER or YOUR MONEY BACK
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  70+ Race Groups

  Find members training for your key races and connect to talk strategy, plan lodging, and connect your families! Get FASTER or YOUR MONEY BACK
• 

  Crucible Powerfile Review

  Coach Patrick analyzes your race simulation and post-race power files to help you learn and improve! Get FASTER or YOUR MONEY BACK

Great Floridian - My First Ironman Distance Triathlon

In four weeks, I will embark on my first attempt at the ironman distance. I have followed a 24 week plan and October 19, 2013, I will toe the line and push my body beyond anything I have before. I go in with no time expectations, aside from completing the "race" before the cut off times, which unless the wheels completely fall off, I don't anticipate to be an issue. I have no misconception that I'll be "racing" for anything and I hope to enjoy the journey, have my daughters cheer me through the finish and have them see me complete a goal that I set 6 months ago.

Training has been a juggling act to say the least. With a full time job and family, I have missed a few workouts, but have tried to stay as consistent as possible. I will post a race report in the days after the race.

Wish me luck!!!


Click here to visit Tri Geek Training Plans


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Click here to visit Endurance Nation

Click here to visit Endurance Nation.
Thousands of triathletes clamor to sign up for races every year, only to spend the next 8, 10, or 12 months trying to figure out how they should actually train. There are countless ways to spend money — and time! — doing things that bring you no closer to realizing your goal of being your best on race day. Endurance Nation is built for the age-group athlete. We put you in control of your training. We connect you with peer athletes around the country & virtually unlimited online resources. And you are supported by two of the best triathlon coaches in the business. All for one low monthly price!

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“YOU WANT RESULTS??? In two seasons with EN, I went from being a corporate couch potato, where my heavy exercise sessions were walking to the next meeting, to real WORK the EN way. 76 lbs and 3 IM’s later I am going to KONA!!! RnP and the EN team I can’t thank you all enough!!!! This is a 25 year dream come true.”
– Matt Samojeden

More than five thousand athletes have trained and raced the Endurance Nation way since 2007. From stay-at-home mothers of four to high-powered executives with insane travel schedules, we have a proven system that will get you from registration day to race day with the support and guidance you need to be your best. Our articles have been featured in Inside Triathlon, Triathlete magazine, Lava magazine, Active.com, Xtri.com, and TriFuel.com.

Click here to visit Endurance Nation

Sweetwater Elementary 5K

I ran in the 3rd Annual Sweetwater Elementary 5K this past weekend and had a great time. I came in 2nd overall with a time of 20:11. The course was a bit long at 3.18 miles but they are never exact and everyone ran the same course so it was fine.

I am ready for the first triathlon of my season next Sunday. It is an olympic distance with a lake swim. I am very anxious to see how much I have improved over last year. I have put in a lot of work and my run times reflect that. My slowest 5K this year has been a 20:40 and all my others have been under 20:30 and a PR race of 19:39. I have built a decent bike base for the first time ever as well so I look forward to a good race this weekend.

Next month is Daytona Frogman and St. Anthony's is 2 weeks after that. I am looking at a busy race season and look forward to racing well and staying injury free.

I will post results with race reports as time permits.

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

Suitable for all levels of fitness.

Prerequisite before starting the plans:

1. Able to Run 1-2 miles without stopping.
2. Able to Swim 100 yards without stopping.
3. Able to Bike comfortably for 30 mins.

Be 100% absolutely confident that you will finish your triathlon race in peak state and in peak performance when you commit to train and follow at least 80% of this triathlon training plan.

Features and benefits of a Triathlon Geek self-coaching training plan:

All plans include a nutritional guide for endurance athletes.

3 athletic levels of triathlon training per sport (Age Grouper, Elite and Pro Athletes).

Triathlon specific Weight training and Core Strength routines for power and muscular endurance.

Detailed triathlon workout plans each day.

Gradual Increase in intensity and distance to avoid injuries and over training.

Balanced approach to endurance triathlon training so you do not burn out.

Start your triathlon training today. Digital (Adobe PDF) triathlon training plan sent to you via email.

5 Key triathlon training phases to achieve a peak state on race day.

2 Active Recovery phases.

Suitable for all levels of fitness including beginners.

At-a-glance triathlon training plan - one page per week.

Workouts are easy to read and follow.

Time-Intensity grid for each training day - allowing you to mentally gauge how intense or long your workouts will take.

One Day off per week.

Swim, Bike and Run drills.

Triathlon workouts include Brick, Speed Work, Endurance and Power routines.

Longer workouts on the weekend and Shorter workouts on the weekday to balance work life commitments.

Metric system (km) plans for Australia, New Zealand, Canadian and European athletes or those who prefer to train in the metric system.

Click here to visit Geek Publishers by Julian Dean

2011 Daytona 5K

After an IT Band flare up I had to take 6 weeks off from running and was not sure what my running times would be when I returned. I have now been following the 6 days a week running plan for 9 weeks now.

I have (had) a 5K PR of 21:20 for the last 2 years and I just could not seem to get it lower. I ran the traditional triathlete way of 3-4 runs a week, with a couple days of intervals thrown in and a long run that was more than half my weekly mileage. I was always injured and just attributed it to being 38 and that I would just deal with it. My last 2 races though, I was close to the 20 min. mark but could not quite get there with a 20:31, and 20:40. After the 8 week base period, which I never did before, I added a tempo run in as one of my medium runs. I feel like my run form has improved tremendously and has made running much more enjoyable.

I raced the Daytona 5K this weekend at the Daytona Speedway, an awesome event if you are ever in town for this you have to do it, and came in at 19:39. I was 24th overall out of more than 1000 so it felt great. It was not the placing that felt the best, but the feeling that I was actually making improvements and the accomplishment of a 2011 goal, while still in January, that I was so proud of.

I am a believer now in a slower, not slow, training pace with a structured plan that over time will pay off. It is not an overnight thing when training to make improvements. I am so excited for this tri season and being able to be a little more competitive when I race (hopefully). I have built a base for my run and bike over the winter and as I start to pick up the training for the upcoming season, I feel like I am in better shape than I was at my best last year.

I will continue to update as I move into a heavier training load and get ready for tri season 2011.

IT Band Problems and Triathlon Training **UPDATED**

1/13/2011

It has been a few months since my IT Band issues surfaced and I'm glad to report I think I'm on the better side of things now. I have been visiting the chiropractor once a week and doing more stretching than I thought was humanly possible. I have been back to running for the past 8 weeks, though at distances that range from only 2-5 miles at this point. I have been running 4-6 days a week at a more conservative pace and it has helped me greatly with my running form.

I now have a new 5K PR of 20:31 (not that it's that fast, but an improvement) and feel that in the next couple races, I will break the 20 min. mark. I am amazed that training at a slower pace but training every day has been so beneficial to me. It has greatly improved my form and I do most of my runs off the bike so I am getting more and more confident in my run for triathlon season. I have a couple olympic races that I have planned with St. Anthony's being the biggest. The other is a local race here in Daytona Beach, the Daytona Frogman. Frogman is 2 weeks before St. Anthony's so it will give me a good idea of what to expect at St. Anthony's.

I will update more often as my training progresses through the spring.


10/22/2010

Well I finally got my Plantar Fasciitis problems in check and now I'm having a minor (so far) problem with It Band on the other side. I was planning on my first full marathon next month and was up to 17 miles for my long run. I made the mistake of doing a hard speed workout with just one recovery day and I felt the pain near the end of the intervals. It was very slight so I actually forgot about it and tried to do an easy run the next day. Two miles into it and the pain was very noticeable. I walked home and iced it right away.

I went to see the chiropractor on Tuesday and she did some stretching and Graston and found some painful trigger points in my piriformis. I had a feeling it was something originating in my hip area because it had been a bit tender the last couple weeks. I have been stretching 2-3 times a day and icing as well. In the evenings, I do 30 minutes of yoga to really stretch things out. I have scrapped the full marathon as this week would be my 20 mile run and I am not willing to risk a worse injury that would put me out of my tri training for next season.

I will probably do the half marathon though, as I feel fit enough to cut my mileage back a bit before then and still be able to PR (I hope). I will try an easy run this weekend and probably get back on the bike. I want to start building my bike base back up as I have been focused purely on my run the last couple months.

I'm starting to plan out my race season next year. St. Anthony's will be on the list again. I have raced, if you can call it that, the last two years and two horrific races. I WILL redeem myself this year. I have a local olympic distance two weeks before St. Anthony's so I should have a good gauge at where I stand. I am focusing on St. Anthony's as my main early season race. The summer will be full of sprints so I plan to have a busy season.

I have to improve my swim this year. I slack every year and every year it costs me placings. When I'm racing my friends that are even on the bike and run but get a couple minutes on me during the swim,I have to hear it from them for the rest of the year. Friends suck sometimes. I'll keep things updated as I progress through the next few weeks.

Wheelbuilder.com Aero Wheel Cover Review

**Updated**
12/29/2010
As you can see, the wheel cover is still holding up. I have taken it off and cleaned it up a bit but overall it is in very good shape. I will keep it on through training and replace it if and when it begins to look too worn. I would highly recommend this as an accessory. I know a lot of people would rather spend ten times as much on a real disc but I have other things to spend my money on, like my mortgage and kids. It would be cool to have that disc sound as I passed by people, but the quiet when passing them is pretty cool too.

9/13/2010
This is an update to my aero wheel cover from wheelbuilder.com. The cover is still on my bike and is still going strong. It looks a little worn but is still as tight as the day I put it on. I have been putting electrical tape over the valve stem opening and it has been fine except for one occasion where it came loose while riding. No big deal. This aero wheel cover has been one of the best accessories I've added to my Quintana Roo TiPhoon. I recommend a wheel cover from wheelbuilder.com and if this one ever needs to be replaced, I will definitely get another one.

6/17/2010
Another couple weeks of using the cover have gone by and besides the sticker over my stem valve coming loose, no problems. I have to take the sticker off to air up my tire so it gets worn after a couple times. I will be using electrical tape now that the 3 stickers that came with the cover are used up. I check the cover after each ride and it stays solid. I am more than satisfied with the quality of the cover and happy with my purchase. I recommend a wheelbuilder cover for anyone on a budget, or not, that wants the look and advantage of a disc without the disadvantage of the cost.

6/2/2010
My wheel cover got me through another race and it is going strong. I raced a sprint and the 10 mile bike leg was a flat fast ride. I ended up with a 22.8 avg. That was my fastest bike split for that particular race. I have been training more but I can't help but think the cover makes some difference. I don't even know it's on there most of the time. Very quiet with no rattling. I still highly recommend you spend the $90 or so dollars on this before dropping over $1000.00 on a disc. At least try it. If you just have the $$ laying around, you could always sponsor a hard working husband and father of 2 beautiful girls for the race season (I'm talking about me).

5/5/2010
The wheel cover is still going strong. I got through St. Anthony's and about 100 miles since then and the wheelbuilder.com cover is still holding strong. I'll probably keep it on for a while since I have at least 1 spint a month for the next 4 months. I am very happy with it so far and it has been very durable. Great product.

3/12/2010
Well I got another 30 miles in on the wheel cover and still like it. It was another windy ride and I did feel it a little with strong cross winds. Not out of control or anything, but I did need to pay a little more attention to what I was doing.
I rode the Frogman route again with a friend Sunday and it hurt going into the wind, but we were moving at a really good pace (up to 30 mph) with the tailwind. I got in a good training ride and I'm looking forward to the first race of the season next Sunday and using the wheelcover in a race. I have a new bike this season and the wheel cover makes it look extra fast, so I hope I have built up the engine enough to go with the looks. I guess I'll know next Sunday. I'm out.

3/3/2010
I rode for the first time on the road with the disc cover this weekend. Only did 25 miles and I was very surprised with the disc wheel cover. I was expecting quite a bit of rattle from the cover but I never noticed it and even my ridng partner said he did not notice it either. Not sure if I could tell a whole lot of difference with the wheel cover on, because I have been doing so much on the trainer and spin class, I know my fitness level is improved. I do know it doesn't hurt so I'm keeping it on. We had 20-25 mph winds and the only time I felt a little sketchy was going down the bridge with a bit of a cross wind. I rode the brakes at 25 mph (I know , what a pus) because I just felt a little loose. Not sure if it was the disc or just the strong winds.

I checked everything out on the disc when I got home, and it was all still nice and tight. I plan to keep it on for a while now as I start racing this month and have one a month until October. I'll keep updating as I put on the miles.

2/4/2010
I have a few more hours with the cover on the trainer and still fits snug. No strange rattles or anything as of yet. If the weather cooperates this weekend, I will have a 3 hour road test and post how it went. Our weekends for the last month or so have been extremely windy so I hope it lets up some for this weekend.

1/4/2010

Happy New Year! I have about 4 trainer hours with the wheel cover on and it has not loosened up at all. The weather has been unseasonably cold here in Florida so I have not been on the road with the aero disc yet. I will continue to train with the wheel cover on the trainer and monitor if it loosens up or if there are any other problems.

12/29/2009
I received my aero wheel cover from wheelbuilder.com today. I was excited to try out and review this product. I have heard many people like the product and wanted to know for myself how it works. I needed to stop at my local bike shop and get the necessary tools for installation (chain whip and lockring removal tool).

I know the aero wheel cover is only for racing, but I wanted to install it and ride a little to get a feeling for it and make sure when it comes to race day, that I know how to install and feel comfortable putting it on.

When I opened the box, all the installation pieces were there and I was ready to give it a shot. Let me first say that I am not very mechanically inclined when it comes to my bike, or anything really. Removing the cassette was not all that hard and the biggest trick was getting it off without losing the order of the cogs and the spacers. I accomplished this without a problem.

I then put the wheel cover on and it was fairly easy. It did take a little adjusting back and forth once I got the fasteners on and this was a little frustrating. I put a fastener in every other hole at first, then I installed the others. I kept them loose at this time so that I could do the adjusting. After a few minutes of moving the disc around, I finally felt like it was in the right spot.

I tightend the fasteners and checked the fit. There seemed to be some warping of the cover so I loosened up the fasteners a bit and it seemed to take care of the problem.

I reinstalled the cassette and went to put the wheel back on my bike. I don't know why, but I have the hardest time putting my back wheel on. I messed with this for a little while and finally got it. I put the bike on my trainer and made sure nothing was rubbing. It seemed fine and I will go for a short neighborhood tour tonight after work. I will post updates on the durability of the product

Operation Changing Lives 5K

Click here to visit Geek Publishers by Julian Dean

November 20th was the first annual Operation Changing Lives 5K. I am very close to this charity, as the surgeons that I work for are the doctors that provide the great services for Operation Changing Lives. OCL provides surgical services to those in need in our community as well as abroad. Our doctors provide cleft palate and facial surgeries to children in third world countries and to those in need in Volusia and Flagler counties. Our annual toy drive will be helping the children in Volusia and Flagler counties this year. If you are planning to donate to a charity this holiday season, please consider Operation Changing Lives. Donations can be sent to:

Attn: Craig
Operation Changing Lives
549 Health Blvd.
Daytona Beach, FL 32114

I had not run in 2 weeks while I battled an IT Band issue so I was not sure what my pace would be or if I even was even going to make it through the 3.1 miles.
I started off easy and as I felt like I was going to make it, I picked up the pace. I ended up with a time of 21:04, so not too bad afterall. I ended up winning my age group and 12th overall, but more importantly, I was able to run the full 3.1 miles and even ran back through the course to encourage the other runners.

I am still backing down on the running until I can get my IT Band and peroneal issues under control. I have been riding the trainer everyday so I don't feel like a total slacker. It was good to see that even though I had 2 weeks off from running, I had enough cardio fitness to run fairly well.

I'm off for more PT and a swim in hopes of picking up my swim for next season and ridding myself of these aches and pains I have been dealing with. Base running will continue at a slower pace but a more consistent six days until mid January when I start training for St. Anthony's.

Half Ironman Triathlon Training Plans By Tri Geek

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

Suitable for all levels of fitness.

Prerequisite before starting the plans:

1. Able to Run 1-2 miles without stopping.
2. Able to Swim 100 yards without stopping.
3. Able to Bike comfortably for 30 mins.

Be 100% absolutely confident that you will finish your triathlon race in peak state and in peak performance when you commit to train and follow at least 80% of this triathlon training plan.

Features and benefits of a Triathlon Geek self-coaching training plan:

All plans include a nutritional guide for endurance athletes.

3 athletic levels of triathlon training per sport (Age Grouper, Elite and Pro Athletes).

Triathlon specific Weight training and Core Strength routines for power and muscular endurance.

Detailed triathlon workout plans each day.

Gradual Increase in intensity and distance to avoid injuries and over training.

Balanced approach to endurance triathlon training so you do not burn out.

Start your triathlon training today. Digital (Adobe PDF) triathlon training plan sent to you via email.

5 Key triathlon training phases to achieve a peak state on race day.

2 Active Recovery phases.

Suitable for all levels of fitness including beginners.

At-a-glance triathlon training plan - one page per week.

Workouts are easy to read and follow.

Time-Intensity grid for each training day - allowing you to mentally gauge how intense or long your workouts will take.

One Day off per week.

Swim, Bike and Run drills.

Triathlon workouts include Brick, Speed Work, Endurance and Power routines.

Longer workouts on the weekend and Shorter workouts on the weekday to balance work life commitments.

Metric system (km) plans for Australia, New Zealand, Canadian and European athletes or those who prefer to train in the metric system.

Click here to visit Geek Publishers by Julian Dean

Volusia/Flagler Hospice 10K

Sunday was the Volusia/Flagler Hospice 5K and 10K run. Hospice has helped my family with loved ones and I love being able to participate in the race. This was the first year they have added the 10K so I was excited as I am building mileage toward my first marathon in November.

I have a 10K PR of 44:22 so I was hoping to have at least that time. I started off a little fast with a 6:29 1st mile and 6:31 2nd mile so I slowed down a bit. Felt good until the 4 mile mark then started to slow my pace. I was in 3rd place at that point and ended up being passed by 2 people before the finish.

My time was 44:26 so basically the same as in February. This time I won my age group and placed 5th overall. This was my best showing in a race so far so I felt great. I will continue to improve my running over the winter so when triathlon season comes back around, I will be ready to race.

Popular Triathlon Training Products

Triathlon Training Plans and Training Update

Click here to visit Triathlon Training Plans by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.



I have been using The Stick for the last few weeks and I am sold. I have tried other muscle roller products and The Stick is by far the best one I've tried. It has helped me too loosen up my tight calves and help to alleviate the plantar fasciitis pain I've been having. If you are not sure which roller to buy, please consider The Stick. It is now the only one I will use or recommend. Happy training!

I had a good interval run this morning. I am planning one more triathlon this season. The Marineland Olympic distance triathlon on October 17th. This will be my last triathlon this season, then it's back to strengthening my run with run focus and a half marathon, at least one, this winter. I plan to build a solid bike base over the winter as well so I can continue to improve my bike. My swim will have to improve this year. It is definitely my weak spot because I just hate swimming in the pool and I tend to skip the swim workouts if I need to miss something. I really hope to improve my swim so I'm not so spent getting out of the water. I usually have a decent time, but it takes a lot out of me. I hope to make decent improvements this "off" season like last year. I love living in Florida for the winter. Training year round is great. I'm ready for the heat and humidity to go away. If I can improve as much this year as last, I will be very happy next season.

"The Stick" Prevent Injuries and Condition Muscles

I have been using The Stick for the last few weeks and I am sold. I have tried other muscle roller products and The Stick is by far the best one I've tried. It has helped me too loosen up my tight calves and help to alleviate the plantar fasciitis pain I've been having. If you are not sure which roller to buy, please consider The Stick. It is now the only one I will use or recommend. Happy training!

Triathlon Training Plans

Click here to visit Geek Publishers by Julian Dean

Tri Geek training plans offer all levels of triathlon training for all distances of triathlon. The plans are easy to follow for those who self coach and need the structured workouts written out for them. Check out the site and what they have to offer.

Tempo Runs and Triathlon Training

This morning was a 5 mile run with 3 mile tempo in the middle. I was running with a fast group and it was a tough morning. I like running with them because it really pushes me. Each mile gets progressively faster. We started with a 7:01, then 6:55. The last mile was a 6:47 pace and proved to be too much for me to hold. I slowed to a manageable 7:20 pace and finished the 3 miles. The last cool down mile was nice and I was ready for it. I feel like the speed work is starting to push my speed up a bit, so it feels good and hurts at the same time.

I feel pretty good about my race this weekend. It is a local sprint triathlon with a 1/2 mile swim, 15 mile bike and a 4 mile beach run. The run on the beach is tough. There is always some soft sand to deal with. I'm hoping to pass a couple of the guys that always seem to edge me out on the run. This is the last local race, so I would like to do really well. I have lots of friends racing this weekend so it should be lots of fun.

I'll put up a report after the race. Happy training to everyone.