Featured

Mental Gems

A few choice videos focusing on the psychology of competition and training
Visualization and Mental Skills [3 0f 9]
Marathon Training with Jeff Galloway [5 of 7]
Gaining a Mental Edge: Psychological Considerations for Triathletes [1 of 9]
Triathlon: Getting Started [8 of 8]
Visualization and Mental Skills [7 0f 9]
Ironman Training: Making Ironman a Normal Day [1 of 6]

Race Strategy

A few choice samples from our videos concerning strategy for your race.
Triathlon: The Swim - Race Strategy
Triathlon: Getting Started [7 of 8]
Triathlon: The Bike - Cycling for Triathlon [4 of 4]
Transitions [4 of 5]

Just for Fun

Here's few select videos from the lighter side of multisport
Built to Go Behind the Scenes with Craig
Endurance Zone - Episode 3
Mission Apolo Episode 3: Apolo's Wake Up Call
Endurance Zone - Episode 4
2014 USAT Collegiate National Highlights

Drills for Thrills

Here's a few key selections from our huge library of multisport drills.
Triathlon: The Swim - Technique and Drills [3 of 5]
Triathlon: Strength Training - Functional Cycle
Triathlon: The Run - The Three Essential Drills
Marathon Training with Jeff Galloway [6 of 7]
Transitions [5 of 5]

Performance Stretching

Performance Stretching for Multisport is an informative, sport-specific stretching routine. It has been scientifically designed by multisport coaches Lee and Erinne Zohlman to enhance athletic performance, decrease recovery time, and prevent injury.
Performance Stretching [1 of 3]
Performance Stretching [2 of 3]
Performance Stretching [3 of 3]
Performance Stretching - Olympian Ryan Bolton talks stretching
Performance Stretching - Swimmimg
Performance Stretching - On the Bike
Performance Stretching - Running
Performance Stretching - Partner Work
Performance Stretching - Stretch Cord
Performance Stretching - Stability Ball
Performance Stretching - Tennis
Performance Stretching - Golf

Transition Drill Playlist

Transitions are considered the 4th discipline in triathlon. Just like the swim, bike and run, you need to practice and master transitions if you want to maximize your performance race day. These 5 drills will help you learn the bike mounting and dismounting techniques used by the world's top elites and age-groupers.
Transition Drill: Push from Saddle
Transition Drill: Running Mount
Transition Drill: Running Dismount
Transition Drill: Scooter Drill
Transition Drill: Speed Practice

PF Strength Workout 1

This workout can be used during a ramp up strength phase when you are building your strength at the beginning of the season, or if you are trying to maintain strength during your cross training days of heavy distance training. Foam rolling at the beginning will prepare the muscles for the workout by increasing blood flow and exciting the nervous system (Check out our Foam Rolling exercises). Workout progression and reps: Exercises 1-5: Proceed 1x through these Foam Rolling exercises.
Exercises 6-11: Perform 10 reps of each exercise. Repeat the circuit 2x before proceeded to Exercises 12-15.
Exercises 12-15: Perform 10 reps of each exercise. Repeat the circuit 2x.
Cool down/stretch
PF Lat Foam Rolling
PF Upper Back Foam Rolling
PF Piriformis/Glutes Foam Rolling
PF Hamstring Foam Rolling
PF Quad Foam Rolling
PF Band External Shoulder Rotation
PF Band Bent Over Rows
PF Dumbbell Biceps Curls
PF Dips
PF Band Overhead Triceps Press
PF Band Pull-Aparts
PF Dumbbell Deadlifts
PF Band Front Squats
PF Side Box Squat Step
PF Reverse Lunge

PF Functional Strength - Form & Conditioning 1

This workout is perfect for the beginning of your workout regimen because it focuses on improving movement patterns and building a strong core. It will also improve your conditioning level. Use this workout anytime to maintain movement control and correct form. Workout progression and reps: 1. Leg Lowering x5
2. Bird Dog Diagonals x20 alternating
3. Deadlift Patterning x10
4. Band Knee Lift - 30 seconds each leg
5. 30-40 Inch Knee Drives - 30 seconds 
6. Valslide Runners - 30 seconds
7. Hip Flexor Stretch w/ Dowell - 10 seconds each side
8. Side Box Squats x10 each leg
• REPEAT Numbers 4-7 at faster pace
9. Hip Raises x10
10. Side Box Squats x10 each leg
 
 
   
PF Leg Lowering
PF Bird-Dog Diagonals
PF Deadlift Patterning
PF Band Knee Lift
PF 30-40 Inch Knee Drives
PF Valslide Runners
PF Hip Flexor Stretch w/ Dowell
PF Band Hip Raises
PF Side Box Squat Step

PF Metabolic - Conditioning/Power 1

This workout is perfect for building a strong conditioning level for endurance, while building a strong core and improving power. It’s a total body workout with a body control component. To increase the intensity of the workout during building phases of training, use heavier weights and bands, or increase the number if reps per time. Workout progression and reps: Progress through Foam Rolling exercises (1-6) as prescribed by videos
7. Inch Worms x10
8. Spider-Man Steps x10 alternating
9. Diagonal Swing Lifts for 20 seconds then switch sides for 20 seconds
10. Band Bent Over Rows x10
Repeat exercises 9-10
Rest 30 seconds
11. Squat Jumps for 20 seconds
12. Side Hops for 20 seconds
13. In & Out Push Ups x10
Repeat exercises 11-13 
14. Valslide Runners for 60 seconds
15. Bicycle Crunches for 30 seconds
Stretch    
PF Lat Foam Rolling
PF Upper Back Foam Rolling
PF Piriformis/Glutes Foam Rolling
PF Hamstring Foam Rolling
PF Calves Foam Rolling
PF Quad Foam Rolling
PF Inch Worm
PF Spider-Man Steps
PF Diagonal Swing Lifts
PF Band Bent Over Rows
PF Squat Jumps
PF Side Hops
PF Valslide Runners

PF Core Workout 1

This workout starts with a movement prep component then goes heavy into core training, focusing on the muscle groups necessary to maintain postures for longs periods of time. Use this workout to build or keep a strong core in all phases of training. Workout progression and reps: 1. T-Spine Rotation x5 each side
2. Half Kneeling Lift x5 each side
3. Bird-Dog Diagonals x20 alternating
4. Trunk Stability Rotation Supine x10 alternating
5. Plank for 30 seconds
6. Side Hip Raises for 30 seconds the switch sides for 30 seconds
7. Plank Rocks fro 30 seconds
Rest 30 seconds
8. Renegade Rows for 30 seconds
9. Russion Twists for 30 seconds
10. V Ups for 30 seconds
Rest 30 seconds
11. Cross Pulls Lawnmower for 30 seconds the switch sides for 30 seconds
12. Step & Press for 30 seconds
13. Burpees for 60 seconds
Rest 30 seconds
REPEAT ALL
PF T-Spine Rotation
PF Half Kneeling Lift
PF Bird-Dog Diagonals
PF Trunk Stability Rotation Supine
PF Plank
PF Side Hip Raises
PF Plank Rocks
PF Renegade Rows W/ Band
PF Russian Twist
PF V Ups
PF Cross Pulls Lawnmower
PF Step & Press
PF Burpees

PF Metabolic - Conditioning Phase 1

This workout is perfect for the beginning of a training program to build great endurance, or during heavy distance training as a cross training workout. It involves the whole body a hits areas of the body that might be over looked during other forms of distance training. Workout progression and reps: Progress through Foam Rolling exercises (1-6) as prescribed by the videos
All remaining exercises (7-18) are on timed intervals.
• Perform exercise for 30 seconds, 5 seconds rest, then move on to next exercise. 
• REPEAT circuit once.
• Stretch
Note: Do as many reps as you can in the 30 seconds WITHOUT COMPROMISING your form. If your form breaks down, slow down and build your endurance for the exercise 
PF Lat Foam Rolling
PF Upper Back Foam Rolling
PF Piriformis/Glutes Foam Rolling
PF Hamstring Foam Rolling
PF Quad Foam Rolling
PF Band Pull-Aparts
PF Curl Jacks
PF Burpees
PF Plank Reaches
PF Bicycle Crunches
PF In & Out Push Ups
PF Plank
PF Reverse Lunge
PF Band Upright Rows
PF Band Bent Over Rows
PF Dumbbell Biceps Curls

PF Conditioning - Conditioning/Strength Phases 1

This workout combines both cardio and strength and is a great overall circuit-style workout. Do this workout with intensity once you have built a good strength foundation. Foam rolling at the beginning will prepare the muscles for the workout by increasing blood flow and exciting the nervous system. Workout progression and reps: Progress through Foam Rolling exercises 1-6) as prescribed by videos.
All remaining exercises (7-16) are on timed intervals.
• Perform exercise for 30 seconds, 5 seconds rest, then move on to next exercise. 
• REPEAT circuit once.
• Stretch
Note: Do as many reps as you can in the 30 seconds WITHOUT COMPROMISING your form. If your form breaks down, slow down and build your endurance for the exercise 
PF Burpees
PF Band Front Raises
PF Lat Foam Rolling
PF Upper Back Foam Rolling
PF Piriformis/Glutes Foam Rolling
PF Hamstring Foam Rolling
PF Calves Foam Rolling
PF Quad Foam Rolling
PF Upright Jacks
PF Squat Jumps
PF In & Out Push Ups
PF Band Bent Over Rows
PF Dumbbell Biceps Curls
PF Bicycle Crunches
PF Deadlifts W/ Band
PF Reverse Lunge

Coaches Quick Tips

Learn some poignant triathlon tips from some of USA Triathlon's top coaches.
Coach Tips - Bringing a Coach to a Race
Coaches' Quick Tips - Swim Strength Workout Suggestions
Coach Tips - Gearing up for a Big Race
Coaches' Quick Tips - A Good Bike Fit
Coaches' Quick Tips - Sighting in Open Water
Coaches' Quick Tips - Transition Efficiency
Coaches' Quick Tips - Managing Transitions

TriMinds: Off Season Training

Here in the triathlon world we don’t like to refer to it as the off-season because there is no “off” season. We’re either in or out of race season but that does not mean we’re not training hard.

In fact, training during the winter months is crucial to our performance come next race season. What you do now can make all the difference as you hope to make 2017 your best season ever, whether that means setting a personal best...qualifying for Kona...or whatever your goals may be.

Well, not to worry. We got you covered! We’ve put together a very special out season playlist that will help you start this year on track and ready to bring it in 2017!

TriMinds - Episode 01 - Off Season Swimming
TriMinds - Episode 02 - Off-Season Swimming Part 2
TriMinds - Episode 08 - Assessing Last Season
TriMinds - Episode 09 - Goal Setting for Next Season
TriMinds - Episode 10 - Optimizing Off Season Training