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57. Mastering Triathlon Racing Strategy: A Pro’s Guide to Cross the Finish Line Strong
Triathlon racing is as much about strategy as it is about physical prowess. Like a well-planned business venture, every decision during the race impacts your overall outcome. Here’s how you can stay at your best on race day—and how these principles also apply to business. |
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56. The Power of Sleep: Maximizing Athletic and Business Performance
For athletes and professionals alike, sleep is a cornerstone of peak performance. Yet in our busy lives, it’s often the first thing we compromise. From triathletes training for the next race to executives leading demanding projects, sleep is foundational to success. Let’s explore how optimizing sleep can elevate both athletic and business outcomes, and offer actionable tips to harness the power of a good night’s rest. |
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55. Battling the Winds: Strategies for Tackling Headwinds and Crosswinds
Wind can be a cyclist’s best friend or toughest adversary. A tailwind pushes us along, making even tough rides feel effortless, but headwinds and crosswinds present unique challenges that demand adjustments in technique, focus, and mindset. Learning how to manage these winds can turn a gruelling ride into a powerful training experience. In this blog, we'll explore the best strategies for handling both headwinds and crosswinds—keeping your body relaxed, maintaining control, and using the wind to your advantage. |
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54. Balancing Work, Life, and Triathlon:
A Guide to Flexible Plans for Busy Executive Triathletes Balancing a demanding executive role with the rigorous training required for triathlons can be challenging, but it’s definitely achievable with the right strategies. The key lies in how effectively you manage both, and the good news is that many of the principles that drive success in your professional life can be applied to triathlon training. Here are the top 10 recommendations to help you manage both effectively: |
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53. Mastering Open Water Swimming: Techniques, Visualization Exercises, and Drills
Open water swimming is a unique and exhilarating aspect of triathlon that requires a blend of technique, mental fortitude, and adaptability. As an expert triathlete coach, I understand the challenges and nuances of open water swimming. In this blog, we'll delve into essential techniques, visualization exercises, and drills to help you fine-tune your skills and become a more confident and efficient open water swimmer. |
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52. Heat Training
When race day temperatures rise, so does the pressure on your body to perform under extreme conditions. For elite triathletes, preparing for racing in heat isn't just about surviving the race—it's about thriving and even gaining an advantage over less-prepared competitors. Heat acclimatization is essential to peak performance, allowing your body to adapt to elevated temperatures, conserve energy, and avoid overheating. In this blog, we'll explore the physiological changes that happen when you acclimate to heat, the ideal timeline to start, and the protocol you can follow to ensure you're ready to race in the heat. |
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51. The Psychological Side of Long-Distance Ironman Racing
Long-distance Ironman races push athletes not only physically but also mentally. In the world of triathlon, particularly the Ironman, mental toughness is as critical as physical endurance. Covering 3.8 kilometers of swimming, 180 kilometers of cycling, and finishing with a marathon, the challenge demands more than just elite-level fitness - it calls for psychological resilience, the ability to overcome doubts, and mental fortitude to keep going when your body is on the verge of quitting. |
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50. Understanding the Different Triathlon Distances
Triathlons come in various formats, each requiring different training, nutrition, and focus. Below is a quick comparison of the race formats: super sprint, sprint, Olympic, Half and Full |
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49. Off-Season Control: A Balanced Approach for Triathletes
For most triathletes, the off-season is a time to relax and recharge, both mentally and physically, after months of intense training and racing. But even in this recovery period, it's essential to pay attention to body weight and overall health, especially if you want to set yourself up for a strong return to training when the new season begins. Here’s how to control body weight in the off-season while embracing the benefits of recovery and mental relaxation. |
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48. Triathlon Transitions – What to expect !
You've put all that time and energy into swimming, biking and running and it's now race day and it's all about to begin. So much excitement, anticipation and perhaps anxiety? But did you take the time to plan, practice and visualize your transitions? Both Transition 1 (T1): Swim to Bike and Transition 2 (T2): Bike to Run can be broken down into 3 distinct phases, which, if you methodically plan out now, will ensure your transitions are efficient and stress free: Entering the Transition, Inside the Transition and Exiting the Transition. Let’s review them together with executive athlete Matthew Talbot, who over 3 decades has 120 races completed under his belt. |
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47. The Post-Race Blues: Why It Happens and How to Avoid It
Finishing a triathlon is an incredible accomplishment. After months of intense preparation, you cross the finish line with a sense of triumph. However, once the euphoria of the race fades, many athletes experience an emotional and mental dip, often called the "post-triathlon blues." This phenomenon is surprisingly common, and it can catch even the most seasoned athletes off guard. |
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46. Pre-Season: Mastering Running Technique for Triathletes and Runners
Running a marathon, especially during the final leg of a triathlon, requires more than endurance - it demands efficiency, proper mechanics, and smart technique. We will explore the key points to help you improve your running form, boost performance, and minimize injury risk. |
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45. Pre-Season : Mastering Cycling Technique for Triathletes:
Cycling plays a pivotal role in triathlon, where optimal technique can make the difference between a strong performance and struggling not only on the bike leg, but through the final run leg of the race. It is important to emphasize mastering individual components before combining them into a cohesive, efficient whole. We will explore the critical aspects of cycling technique and drills to help engrain these skills into your muscle memory. |
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44. Pre-Season : Mastering Swim Technique for Triathletes
Swimming in triathlons requires mastering efficiency while conserving energy for the rest of the race. In this post, we'll guide you through the essential swim technique elements every triathlete should focus on, along with drills to improve each area. We’ll also incorporate proven methods from TriDot’s Pool School™ to fine-tune body position and kicking efficiency, setting you up for race day success. |
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43. Triathlon Off-Season Training for Executives:
Building Speed, Strength, and Strategic Resilience for Long-Term Success Imagine this: you’ve just completed a major race season or wrapped up a high-pressure business quarter. The temptation to stop, relax, and take an extended break is strong. After all, you’ve earned it. But what happens when you come back from that break? Stopping entirely, whether in triathlon training or business, doesn’t just mean pressing pause - it often means losing momentum. When you return, you’re starting from scratch, undoing months of progress. Now consider the alternative: continuing your training through the off-season, not with the same intensity, but with strategic focus on speed, strength, and recovery. This approach isn’t about grinding harder; it’s about setting the foundation for a leap to the next level, both mentally and physically. Rather than falling behind, you’re preparing to move ahead - using the off-season to fine-tune skills, build resilience, and sharpen your competitive edge. In business, as in sport, this is the way forward. Here’s how off-season training can transform not only an athlete’s performance but also the leadership of a forward-thinking executive. |
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42. Grit vs. Talent: Why Grit Matters More for Success
Achieving long-term success often requires grit more than talent. While talent provides an initial advantage, grit—the combination of perseverance, passion, and sustained effort over time—is key to overcoming obstacles, pushing through adversity, and achieving greatness. Here's why grit outweighs talent in sports and entrepreneurship: |
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41. Unlocking Executive Potential: Why Marathon Running Matters for Business Leaders
In today's corporate world, where stress and high stakes are the norms, many executives are finding that the pursuit of endurance sports, like marathon running, is a powerful strategy for enhancing both personal and professional success. Marathon running, a sport that demands discipline, resilience, and strategic planning, mirrors the qualities necessary for effective leadership and offers several benefits that extend beyond physical fitness. Let's discover together why it is important, who are the big executive examples and how to get started yourself. |
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40 . The Impact of Stress on Executives and Endurance Athletes
In both the corporate boardroom and the world of endurance sports, stress is an ever-present factor. Executives and endurance athletes, though operating in vastly different environments, share common challenges in managing stress while maintaining peak performance. Understanding the impact of stress on these two distinct groups and finding effective strategies to manage it are essential for long-term success and well-being. |
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39. Optimizing Nutrition and Hydration for Training and Racing:
A Comprehensive Guide with considerations for Weight Loss In the world of sports science, the intricacies of nutrition, hydration, and fueling are critical to maximizing performance during both training and competition. Understanding how these elements interconnect is essential for athletes looking to optimize their performance while also integrating opportunities for weight loss. This guide will explore the nuanced differences between fueling for training and racing, provide insights into hydration strategies, and outline how to balance these with weight loss goals. |
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38. The Power of Muscle: Healthier Aging
In the world of triathlons, every athlete knows that physical strength and endurance are key. However, the benefits of building muscle go far beyond performance. What can executives gain from having more muscle? Let's explore how developing more muscle can enhance neurobiological function, serve as an endocrine system, manage glucose levels, and improve skeletal strength and bone density. |
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37. The Gut Microbiome: Key to Health for Executives and Athletes
The gut microbiome is a complex ecosystem within the digestive tract, consisting of trillions of bacteria, viruses, fungi, and other microscopic living things. This might seem scary, but this community plays a crucial role in our overall health, influencing everything from metabolism to immune system function. For both sedentary executives and endurance athletes it’s important to improve your understanding of the gut microbiome, to identify which optimizations can lead to significant health improvements. |
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36. Fasting for High-End Executives and Executive Athletes: A Comprehensive Guide
Fasting has gained popularity for its potential health benefits, including weight management, improved metabolic health, and increased longevity. However, its implementation, especially for high-end executives and executive athletes, requires careful consideration due to unique lifestyle demands. This guide outlines the types of fasting, benefits and the downsides, general guidelines, and specific recommendations for executives and executive athletes. |
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35. Buying and setting up the right bike, in the right way:
A Comprehensive Guide Buying and setting up your bike correctly is crucial for comfort, efficiency, and injury prevention. Whether you ride a road bike or a triathlon bike, following these steps will help you achieve a better fit. Here’s a step-by-step guide inspired by professional bike mechanics and bike fitters. |
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34. The Latest Bike Innovations and the Possible Impact on Day-to-day Life.
The Eurobike 2024 event showcased groundbreaking triathlon technologies, signifying major advancements in performance, sustainability, and customization. These innovations not only enhance the sport of triathlon but also offer transformative potential for various industries. If you did not have the time to check it out, let us summarize it for you. |
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33. How to Qualify for the Ironman World Championships
The Ironman World Championship is held in Kona, Hawaii, and more recently, Nice, France. It is the ultimate goal for triathletes worldwide. But just as Rome was not built in a day, nor is qualifying an easy feat. Luckily, you don’t have to build Rome if all roads lead to it. Equally so, there are several ways to reach your objective depending on your athletic performance, persistence, luck, wallet and many others. Here are the top 10 ways you can qualify for this prestigious event, along with additional details to help you on your journey and some bonus options as well: |
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32. Optimal Muscle (and Fat) for Triathletes
In the world of triathlon, the balance between muscle and endurance is paramount. As an endurance sport that combines swimming, cycling, and running, the primary focus is often on aerobic capacity and stamina. However, strength training also plays a critical role. The question many triathletes and aspiring competitors often ask is: "Can you have too much muscle for a triathlon?" |
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31. Navigating Burnout in a VUCA World:
How Endurance Training and AI can shape EM-powered leadership In today's fast-paced and unpredictable business environment, often described as a VUCA world (Volatility, Uncertainty, Complexity, and Ambiguity), Executive leaders face unprecedented challenges. If management is decision making under uncertainty, the pressure to make decisions amidst increasing VUCA can lead to stress and burnout. However, if we combine endurance training and leading with AI, we can highlight a new form of leadership to mitigate these issues for managers and their teams. |
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30. The Power of Protein:
Essential Nutrition for Endurance Athletes and Executives In endurance sports, especially triathlon, nutrition is key to optimizing performance, recovery, and overall health. As an executive you can apply those sports nutrition lessons to enhance your professional life and well-being. Here’s an in-depth look at how protein plays a crucial role in general health, including muscle growth, repair, recovery. We discuss what proteins are, the why, what, how and when proteins are needed. |
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29. The Power of Visualization in Business as in Sports
Visualization, or mental imagery, involves creating a detailed mental picture of oneself performing a task flawlessly. This technique is not only crucial for athletes but also offers significant benefits in the business world, including in the high-stakes realm of negotiation. In this blog we will look at the science and compare the benefits of visualization in sports and on the job, adding practical steps to help you get started. |
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28. What Executives can Learn from the Holistic Approach to Longevity in Blue Zones
Some regions around the globe, known as Blue Zones, have significantly higher than average lifespans. These include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). These areas exhibit unique characteristics that contribute to the longevity of their residents. Dan Buettner analyzed the nine components of their holistic approach in the Netflix series “Live to 100: secrets of the Blue Zones.” Based on this, we have provided practical tips for busy executives looking to incorporate these longevity practices into their lives. |
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27. Shaving your body for Executive Endurance Athletes:
Is it worth it? In the competitive world of triathlons, athletes continually seek marginal gains—small improvements that collectively can lead to significant performance enhancements. One often-debated topic in this quest for excellence is the practice of shaving. Let's delve into the pros and cons of shaving, examine whether it truly helps, quantify the potential time savings, and discuss whether athletes should incorporate this practice into their routines. |
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26. Navigating Sports Injuries in Endurance Athletes and Best Practices for Immediate Relief and Recovery
As an executive and endurance athlete, you're no stranger to pushing your body to its limits. However, this dedication can sometimes lead to mental stress and physical injuries that can sideline you from your favorite activities. Knowing how to diagnose and manage these injuries is crucial for a speedy recovery to get back to doing what you love. We'll explore common sports injuries, how to differentiate between muscle, joint, and nerve injuries, and provide some basic protocols for managing injuries at home. |
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25. Maximizing Performance Longevity: A Comprehensive Guide to Injury Prevention for Executive Endurance Athletes
For endurance athletes, such as marathon runners or triathletes, the key to sustaining high performance and extending your athletic career lies in effectively preventing injuries. This guide explores six critical areas: sleep, nutrition and hydration, strength, stability and mobility, warm-up and dynamic stretching, post-workout stretching, rolling and periodization and recovery. By integrating these strategies into daily routines, athletes can significantly reduce their injury risk and enhance overall performance. |
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24. Mobility Assessment: Your Body Movement and Mobility - Executives versus Athletes
As we go about our daily lives, it's easy to overlook the importance of body movement and mobility. However, maintaining good mobility is crucial for overall health, well-being, and quality of life. This week, I bring in GR&AT Endurance partner and expert: Sarah Monaghan: Bsc. DC (Doctor of Chiropractic), to explore how to self-assess your body movement and mobility, and why it matters for sedentary executives and athletes alike and how to improve it. |
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23. Triathlon Planning: A Comprehensive Guide from the boardroom to the Starting Line.
Preparing for a triathlon isn't just about the hard work and miles logged before the big day; it also involves meticulous planning and organization to ensure peak performance. Whether you’re already athlete or gearing up for your first race, this guide will help you navigate the crucial final stages of preparation. Coach Glenn and Tim put their 25+ joint years of experience together so you don't have to make the same mistakes they made. |
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22. Training 4.0: A Deep Dive into the Latest in Endurance Training
Successful training philosophies in endurance coaching reflect a blend of time-tested principles and innovative approaches. They are tailored to meet the individual needs of athletes while incorporating advances in technology and understanding of human physiology and psychology. These philosophies emphasize a holistic approach to athlete development, focusing not just on physical training but also on mental strength, nutrition, recovery, and the integration of cutting-edge technology. There are new AI-powered KPI’s that are worth understanding to upskill your coaching – and training - capabilities. #periodization #polarizedtraining #HITT #mindfulness #mentaltraining #data #AI #Recovery |
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21. The Coaching and Training Revolution:
From Anecdotal Experience to a Holistic Approach powered by Artificial Intelligence. The evolution of coaching in endurance sports can be broadly segmented into four main eras. Each era reflects shifts in the understanding of human physiology, advances in technology, and changes in coaching philosophy. These changes have significantly influenced training methodologies, the key performance indicators (KPIs) and the overall approach to athlete development. This progression parallels the transformative industrial revolutions and how they have reshaped society with groundbreaking changes in the way we live and work. So, what do you need to think about and ask when selecting a coach? |
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20. Breaking the Shackles of Alcohol: Liberating Executives and Athletes
In today's fast-paced world, executives and endurance athletes often face immense pressure to perform at their peak levels. However, amidst the pursuit of success and athletic excellence, many of us turn to alcohol as a means of relaxation or coping with stress. Why not? We are not trying to be the alcohol police, but shed light on the effects of alcohol consumption so you can make up your own mind. And if you choose to limit alcohol, we will provide recommendations on how to go about it. |
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19. Elevating the Development Phase: The Power of Mountain Biking and Cyclo-cross
As executive athletes, the pursuit of excellence does not pause with the arrival of winter. Instead, the colder months present a unique opportunity to build strength, stamina, and resilience through the disciplines of mountain biking or cyclo-cross. These off-season endeavors not only prepare your body for a stronger racing season but also parallel the strategic and physical rigor you apply in your executive roles. What are the strategic benefits and challenges of including MTB rides in your schedule. |
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18. Unleashing the Trail: A Guide for Executive Athletes
In the world of high-stakes decisions, relentless schedules, and the constant pursuit of excellence, executive athletes find solace and challenge in the endurance realms of triathlons and marathons. Yet, the call of the untamed path, the allure of trail running, beckons with unique rewards and adventures. This blog is dedicated to you, the executive triathlete and marathoner, to inspire a shift from the pavement to the path less traveled - the trail. |
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17. PeriMenopause and Menopause: Symptoms and Solutions for Female Executives and Endurance Ahtletes
Perimenopause and menopause, occurring typically between 45 and 55, come with a specific set of challenges. These hormonal changes can have various impacts on the body, including changes in muscle mass, bone density, metabolism, and overall performance, even more so for executives and athletes. Here are some typical impacts of perimenopause and menopause on endurance athletes and ways to counteract these impacts through nutrition and sport activities: |
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16. 5 Breakthrough Strategies for Conquering Andropause: The Ultimate Guide for Executive Athletes Aged 40-60
Addressing the concerns of men, particularly those in high-stress careers like business and physically demanding activities like triathlons, who are navigating the period known as "andropause" or sometimes colloquially referred to as "male menopause," involves a multifaceted approach. This period can impact men generally in their 40s to 60s and is characterized by a gradual decrease in testosterone levels. Understanding the key symptoms, causes, and management strategies is essential for this demographic to maintain their performance and well-being. |
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15. Power of Oxygen 6: Navigating Executive Well-Being in a VUCA World
In today's rapidly changing business landscape, characterized by Volatility, Uncertainty, Complexity, and Ambiguity (VUCA), the well-being of executives is more crucial than ever. The pressures and demands on business leaders are immense, requiring a holistic approach to well-being that encompasses body, mind, and soul. Additionally, we highlight how incorporating endurance training into one's routine offers a unique and powerful tool for managing the multifaceted demands of leadership. |
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14. Power of Oxygen 5: Hypoxic Training: Options and Outcomes for Performance Enhancement
Hypoxic training, also known as altitude training, involves exercising in environments with a lower oxygen concentration than at sea level. This type of training can significantly impact athletic performance, particularly for endurance athletes, by inducing various physiological adaptations that improve oxygen delivery and utilization in the body, like optimizing your factory's critical resource availability and efficiency to maximize output. |
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13. Power of Oxygen 4: Rhythmic Breathing Patterns to Peak Performance and Business Excellence
In the competitive world of endurance sports, just as in the fast-paced arena of business, strategy and rhythm are essential keys to success. Enter Locomotor-respiratory coupling (LRC), a technique that harmonizes the rhythm of your movement with your breathing pattern. This is like optimizing supply chain and production with the market’s demand and just-in-time manufacturing. |
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12. Power of Oxygen 3: Breathing Techniques for Business Executives’ Stress Relief and Focus
In the high-stakes world of business, executives can learn a lot about how first responders deal with stress. The post-covid VUCA world has even increased the burden. According to the Health and Safety Executive, in the UK alone, approximately 900,000 workers reported work-related poor health due to stress, depression and anxiety in 2022-2023 alone. Akin to the synergy between a successful business strategy and its execution, a helpful philosophy for stress relief lies in the mind-body connection and uses breathing techniques. Both aim to manage and optimize performance and well-being. |
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11. Power of Oxygen 2: Empowering Your Breath for Everyday Excellence
You might think you know how to breathe, but did you know a majority of us (65%) don't do it quite right? Are you sure you are not one of them? Just as a savvy executive reevaluates business strategies, it's time you reassess your breathing. How to amplify the ROI on your breathing, much like optimizing a key business operation. |
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10. Power of Oxygen 1: Unveiling the Power of Oxygen
Oxygen, the silent yet omnipresent force, is more than just a breath of air. It's the cornerstone of vitality, especially for those balancing the rigors of executive leadership with the demands of endurance sports. Understanding its multifaceted role not only enhances performance but also enriches overall well-being. Knowing that 65% of us are not breathing optimally is cause for pause. |
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9. Triathlon, Why Not?: Transform Today's Dreams into Tomorrow's Triumphs?
Lessons extrapolated from quotes by George Bernard Shaw (GBS) |
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8. Run to Success: Masting the Top 10 Challenges for Triathlon Runners
Starting your journey as a triathlete with running is an easy choice. It's accessible, and you can begin at any level. Just remember, as Sun Tzu wisely said, "a journey of a thousand miles begins with a single step." However, running also comes with its share of questions and challenges from beginner to advanced. Let's dive into the top 10 challenges faced by triathlon runners and how to conquer them. |
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7. Bike to Success: Conquering Your Top 10 Triathlon Biking Challenges
Triathletes, saddle up for an illuminating journey! Today, we're addressing your ten most significant biking hurdles to help you ride effortlessly toward triumph. In most triathlon race formats, the bike leg is the longest section, making it essential to become one with your bike. Here are some invaluable tips to ensure you're fully prepared for race day. |
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6. 12 Strategies for Christmas: Unwrapping Holiday Fitenss - 12 Strategies for Christmas Health and Activity
The festive season envelops us in warmth, joy, and those cherished moments with loved ones. Yet, amid this cheerful chaos, it also brings an array of tempting delights and disruptions to our typical fitness routines. As a triathlete coach, I understand the vital importance of maintaining weight and performance during this merry time. Here are some strategies I've found remarkably effective in navigating the holiday whirlwind of excessive eating and drinking, balanced with strategic workouts. |
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5. 80/20 Triathlon Rule: The Power of the Pareto Principle, Using Business Logic for Triathlon Success
Triathlon and business both operate in realms where maximizing efficiency is the key to achieving unparalleled success. At their core lies the guiding principle of the 80/20 rule, a fundamental concept that highlights pathways to excellence. Embracing this principle isn't just about working smarter; it's about strategically directing efforts for maximum impact in both worlds. |
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4. Pitfalls for Executives: 10 Pitfalls for Executive Triathletes and How to Triumph
Triathlon, the ultimate test of endurance and resilience, isn't just a race—it's a lifestyle. For Executive triathletes, this multifaceted journey can be a high-stakes balancing act, often fraught with pitfalls that ripple across family dynamics, work performance, and personal well-being. Let's delve into these challenges and chart a course toward conquering them as I had to learn by trial and error. |
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3. Triathlon Executives: Unleashing Business Success Through Triathlon: 10 Skills You Need
Embarking on the exhilarating journey of triathlon training isn't just about conquering races — it's a masterclass in developing skills that translate seamlessly into the dynamic landscape of the business world. As you navigate the swim, bike, and run, you're honing a set of powerhouse skills that can revolutionize your performance in the corporate arena. Here are the top 10 triathlete skills primed to supercharge your business role |
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2. Strategic Strength: Strength Training for Busy Executives and Executive Triathletes
For many busy executives, the idea of adding strength training to an already packed schedule might seem daunting. The relentless demands of the corporate world leave little room for anything else, let alone rigorous athletic pursuits like triathlon training. However, what if I told you that integrating strategic strength training into your routine could be the key to unlocking peak performance both in business and on the racecourse? |
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1. Swim to success: Mastering the 10 Biggest Triathlon Swimming Obstacles
For triathletes, the swimming segment often feels like the daunting prelude to the main event. Whether you're a newbie gearing up for your first triathlon or a seasoned swimmer seeking to finesse your technique, navigating the waters comes with its own set of challenges. Fear not! Here's a comprehensive guide addressing the top ten hurdles in triathlon swimming and their savvy solutions. |
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