Summary of Posts

Reviewing a blog can be really overwhelming.  To ease the process, here is a cheat sheet, an aid for the newcomer, a guide for the tired internet traveler.  It summarizes in one easy page what’s been going on and how to get there.  This should prevent lots of needless scrolling and get you exactly where you want to go.  And if you’re a newcomer, just print this out and you’ll be an expert in no time!

I can’t guarantee that it will up to the minute, but I’ll try my best.

Posts (Newest First)

  1. Playing with Xert– Part 3 introduces how to add running into Xert to make it into a solution that meets every duathlete’s dreams.
  2. Playing with Xert– Part 2 describes the Xert Workout Player– which is easily the smartest realtime coach you could ever ask for– and how to integrate the Workout Player with Zwift to make for some super-effective and “fun” indoor workouts you will actually want to do.
  3. Playing with Xert– Part 1. Xert is the coolest new online tool that can give you all the training advice you need. While it doesn’t fully replace a coach, it gets you 99% of the way there if you’re a self-coached athlete. Here’s a post that gives an introductory perspective on why it’s cool.
  4. Finding the Right Online Training Tool sets the stage for a few upcoming posts on different online training tools for improving performance.
  5. Lactate Tolerance and Stacker Workouts focuses on how to use a sprinter-style workout early in the season to jump start running performance.
  6. Running and Grieving. Running is helpful for dealing with grief. This post talks about the different kinds of grief and how running fit into my life during a very sad time in my life.
  7. A Long Time Away… I took a year-long break tending to an ailing family member.
  8. A Better Way to Run “Over-Under” Running Workouts. I used to hate running these workouts because I could never pace them right. But they are probably the best workout you could do. Here’s a strategy for tackling them with ease.
  9. Improve Your Training and Your Life: Get a LVL Now. The folks behind this project have decent credentials and the need for a good realtime hydration monitor couldn’t be more acute.
  10. Never Plan Steady Threshold Intervals. We’ve all gone into long, tough workouts and failed miserably. The answer is improving performing by lowering expectations. This post describes why you should set modest goals so you can exceed them.
  11. Quick Announcement: The LVL Hydration Monitor. Hydration is king. Here is an announcement for an ambitious product to help keep you hydrated by monitoring your realtime hydration levels.
  12. Report: Seattle-to-Portland Ride. A chance to unwind with a few thousand of my best friends. A report on how to survive this well-known ride with (relative) ease.
  13. USAT Duathlon National Championship (Bend, Oregon) – A Race Report and Lessons Learned. This was another tough race where I was chasing a bunch of the same demons in the World Championship. Not a great race but a learning experience.
  14. Race Report: ITU Duathlon World Championship 2016 (Avilés, Spain) is my race report on a race that probably should never have happened as my body fell apart well short of the start line.
  15. Using EMS Before a Big Race reviews how I used EMS as a way to get ready for a race season– and a big race.
  16. Race Report: Mount Rainier Duathlon (Race 4 of 2016) is the second duathlon of the year. Oddly, the weather didn’t stink.
  17. Race Report: Spring Classic Duathlon (Race 3 of 2016) is the first duathlon of the year.  Weird race.
  18. Periodization to Varied Training describes the need to sprinkle high-intensity speedwork into the schedule for older athletes– and how this tweaks the traditional periodization model.
  19. Race Report: Spring into Action 5-K was the second 5K of the 2016.
  20. An Example of Using Muscle Oxygenation During Interval Workouts provides an example of muscle oxygenation data in action.
  21. Race Report: President’s Day Weekend Run 5-K is the first race of 2016.
  22. Training Different Kinds of Runners focuses on differences between runners– and how to use that information for coaching.  This post is useful if you’ve tried a training program that didn’t work.
  23. Comparing Power Meter Data on a Bicycle breaks down the geeky process of comparing power meters on a bicycle.
  24. Training Tip: Using Short Recovery Intervals in Your Training focuses on different reasons and methods for using super-short recoveries in your training.  It should be titled, “It’s not just for Tabatas anymore.”
  25. An Idiot’s Guide to Using a Muscle Oxygen Sensor is a really popular post that describes muscle oxygen sensors and tries to distill how they can be useful for guiding training out of all the noise out there on these devices.
  26. Chinese Liniments Revisited introduces some new liniment combinations that work well in heading off or treating injuries.
  27. 100 Posts and More to Come celebrates our 100th post. Yay!
  28. Running Well Off the Bike summarizes my ideas about how to run fast after T2.
  29. 2015 ITU Duathlon World Championship Race Report is my race report from the World Duathlon Championship in Adelaide, Australia.  Whew, what a race!
  30. Some Early Thoughts: Stryd on a Treadmill gives some ideas about how to use the Stryd running power meter for some fun on a treadmill.
  31. Lots of Data for 2016! previews some of the cool high-tech toys I’ve got for upcoming posts.
  32. Recovery Showdown: R8 Roll Recovery vs Hyperice Vyper offers a review of two great recovery products.  Depending on who you are, you probably want one (but not both) of them.
  33. Race Report: Washington State Time Trial Championship describes my hot-and-cold relationship with this annual race.  Be sure to compare it with last year’s race report, which is much more fun post.
  34. How I Travel with my Bike offers some tips on traveling with a bike.
  35. Product Review: Omnium Bike Trainer describes my Omnium bike trainer… probably the best trainer for taking to races.
  36. Race Report: Duathlon Nationals 2015 is my race report for Duathlon Nationals 2015.  Now that the venue is changing, I think I’m beginning to like this race.
  37. Why Nitroglycerin Patches are a Permanent Part of My First Aid Kit discusses my experience using nitroglycerin patches during the early stages of tendinitis.
  38. A Quick Update on Polarized Training describes my experience with polarized training— and how it changes as I enter race season.
  39. How to Make Long Intervals Bearable.  An indoor cycling trick that really improves running long hard intervals.
  40. Enhancing Recovery with a Floatation Tank.  Sometimes the brain needs recovery more than the body.  Here’s the best way I know to chill the gray matter between your ears.
  41. A Mini Winter Training Camp in Maui.  A quick report on a winter getaway with some amazing athletic feats– including climbing 10,000 feet up a volcano on a bike.
  42. Tip for Avoiding Pinch Flats on Changing a Latex Tube.  A better and safer way to change a tube– a trick that no one ever showed me in over 30 years of cycling.
  43. Race Report: Fitness for Vitality 5K.  A race report on a not-so-fast 5K and a crazy weekend.
  44. Thoughts on the Stryd Running Power Meter describes the soon-to-be-released Stryd running power meter and how it may revolutionize running.
  45. BSX Insight Discount For Athletic Time Machine Readers announces our participation in BSX Insight’s Ambassador Program, which gives our readers a 10% discount on the BSX Insight!
  46. Preview: BSX Insight Multisport Edition gives an unboxing and walk-through of the BSX Insight, the world’s first portable and non-invasive tool for measuring lactate threshold, which is key to endurance sports performance.  It also records relative blood oxygen saturation.
  47. Thinking About a Moxy Muscle Oxygen Sensor talks about a muscle oxygen saturation sensor and how some coaches are using it to train their athletes more effectively.
  48. A Brief Garmin 920xt Transition Guide provides a guide on how to quickly get up to speed on using a Garmin 920xt if you’re currently a Garmin Forerunner 620 or 910xt user.
  49. A Quick Training Update elaborates a little bit more on my earlier post by talking about where my training is– and where it is going.
  50. Develop Endurance Safely with an Alter-G talks about one of the other key ways to use an Alter-G treadmill to improve your training.  While I’m not using it this way now, I’ve used it in the past and can vouch for its effectiveness for sparing the body on long runs.
  51. Getting Fast While Recovering on an Alter-G Treadmill reveals one of my key training secrets– how to use an Alter-G treadmill for safe overspeed training while simultaneously recovering from a hard workout.  Talk about free speed!
  52. A Quick Training Update … and a Hint About An Upcoming Post gives a brief overview of my recovery– and how I ramped up my training to a fairly high volume (including almost 50 miles a week of running) in fairly short order.
  53. Echo H2: Another Wearable Lactate Measuring Tool describes a cool IndieGogo project for getting realtime data on blood glucose, lactate, and hydration– plus a whole lot more.  Wearable technology will be revolutionizing our sport soon.
  54. Do You Have a MAMIL/MAWIL Complex?  If you’re like me and at learn 25% of your wardrobe includes lycra, read on.
  55. A Quick Alter-G Training Update gives a preview of some of the training benefits to using an Alter-G– if you’re injured or not.
  56. Use an Alter-G for Your Running Rehab.  Alter-G treadmills are easy to find and are the single best form of safely running while you’re injured or rehabilitating an injury.  If you don’t use one, you’re just being foolish.
  57. A Different Approach to Training on Business Travel– Do Some Sprints! recommends doing super-short intervals when pressed for time.
  58. Training on Business Travel recommends keeping workouts on travel in low-moderate intensity.
  59. Review: The Supple Leopard and Ready to Run– What Endurance Athletes Can Learn From the CrossFit Community reviews two books by Kelly Starrett– and how these books can help you improve your strength and flexibility and may even make you want to throw away your foam roller.
  60. Coravin Wine Preservation System describes a way to enjoy great wine but still keep your competitive edge.
  61. Review: Anatomy for Runners is a review of Jay Dicharry’s Anatomy for Runners, which I think is the best book for screening and preventing running injuries.
  62. Off-Season Rehab with Blood Injections reviews some strategies for repairing connective tissue during the off-season that really work.
  63. Creating and Using a “Week in Review” Entry in Your Training Diary.  Describes an easy trick for making your training diary into a real planning tool for future performance gains.
  64. Older Athletes and Avoiding Statins.  Statins must be one of the worst medicines for athletic performance.  Here’s how to avoid them if you’re an older athlete.
  65. A Run Around Medford summarizes a long run I took in historic Medford, New Jersey while visiting my mom.
  66. Polarized Training Update: Week 3.  Starting out on a polarized training plan can be hard.  Here’s my beginner’s update of what to expect.
  67. A Poor Duathlete’s Recovery Pump.  If you’ve seen the ads for the expensive Normatec recovery pumps used by the pros but can’t justify the expense, here’s a pretty effective alternative for about one-quarter the price.
  68. Day 30 Update: The Kinetic Revolution 30-Day Challenge.  Final update on the 30-day Kinetic Revolution Challenge.
  69. Dit da Jow and Endurance Sports.  Not that many endurance athletes know about this secret sauce.  It’s time to fix that.
  70. A Better Way to Run MaxVO2 Intervals.  Some time ago, this was the hot maxVO2 workout that everyone wanted to do.  It’s lost a bit of popularity– only because the claims of some coaches suggested this was the only workout you ever had to do.  But don’t think it isn’t super important– particularly if you are doing polarized training.
  71. Day 24 Update: Kinetic Revolution 30-Day Challenge.  An further update on Kinetic Revolution’s 30-Day Challenge.
  72. The Importance of Lactate Threshold.  Clarifying that lactate threshold is key for your racing but not for your training.
  73. Improve Your Recovery Runs (Run|Drill|Walk).  A better way to do your recovery runs.
  74. Day 12 Update: Kinetic Revolution 30-Day Challenge.  An update on Kinetic Revolution’s fantastic 30 Day Challenge.
  75. Revisiting Polarized Training.  This will shake things up.  A new training strategy that I’ll be implementing over the coming months.  Research suggests that its far more effective to do 80% of your training very easily and 20% of your training very, very hard.
  76. Black Diamond Race Report (Enumclaw, WA) (Race 15 of 2014).  A crazy race with a wedding to follow.
  77. New Training Strategies Coming announces the consolidation of the How I Train pages and also gives a preview of what’s to come with polarized training
  78. Future Products for Improving Video Quality talks about more technical stuff– like how to make video cameras more useful in your training and racing.
  79. Run Speed with Your Hills focuses on an amazing hill circuit I discovered plus how to use this kind of circuit to improve running speed.
  80. Adapting the Training of Ed Whitlock is a reblog from Canute’s Efficient Running site that gives some excellent ideas on what we can all learn from this amazing older runner.
  81. How Do World-Class Old Guys Stay in Shape gives an overview of how fast older runners train.  Hint: it uses some familiar ideas but not the ones you’re likely using.
  82. Day 6 Update: Kinetic Revolution 30-Day Challenge provides an update to my 30-Day Kinetic Revolution Challenge.  This week was all about hip mobility.
  83. How to Do 8-Second Uphill Sprints.  The 8-10 second uphill sprint is fundamental to modern training programs of great coaches like Steve Magness, Brad Hudson, and (of course) Renato Canova, but few people show how to do them.  Here’s a demonstration.
  84. Older Athletes Need Stronger Calves.   Unfortunately, older runners do get more calf strains.  Here’s how to avoid that from happening to do– and some new strategies for taking care of it if it happens to you.
  85. An Amazing Workout: Some More Thoughts on Lactate Clearance and Tempo Efforts revisits how super-intense, lung-busting workouts improve race efforts from 5-K races to Olympic distance triathlons.
  86. Racing Smarter with a Power Meter.  The simplest and fastest way to race faster is to use a power meter intelligently.  Despite the fact that most all multisport athletes know this basic fact, most fail to use them for some inexplicable reason.  Here’s why you should do it– and precisely how to do it.
  87. Starting the Kinetic Revolution 30-Day Challenge.  Trying a free 30-day physical therapy routine to fix up my running.
  88. Why You Should Consider (Really) Short Cranks.  There are a number of benefits for triathletes and duathletes in going to really short cranks (165mm or shorter).  Here’s why.
  89. A Ton of Content Already? We’re Just Getting Started! announces this page (Summary of Posts).
  90. How Important is Sports Nutrition?  Purina Makes It For Your Dog.  Yup, Purina makes a pre-workout and a recovery bar just for your canine athlete.
  91. Fund runScribe on Kickstarter and Add Great Features discusses why runScribe’s stretch goal of adding GPS integration is such a big deal.
  92. Racing with Shrink Wrap and Packing Tape describes how I use shrink wrap and packing tape on my race bike and helmet, both to organize my stuff and to avoid getting sticky gunk all over my stuff.
  93. More Information About RunScribe.  More information about the runScribe by Nick Ping at the Natural Running Center– and some ideas about what to look for in new running shoes.
  94. Carry a Track Tubular for Your Spare– and Reasons to Race on Tubulars are some quick hints on using tubular tires and why Tufo track tires with sealant are the best spares you can carry.
  95. Prevent Running Injuries and Screen Your Running Shoes with RunScribe describes a cool new KickStarter product for measuring your running dynamics and which may help your run faster and with less injuries.
  96. 20% off Compex for USAT Members Until End of Month announces USAT’s 20% deal for Compex products.
  97. Product Review: Using a Compex EMS for Recovery, Strengthening, and Injuries presents my impressions on my years and years of using the Compex electrical muscle stimulator– a great product for recovery and injury treatment.
  98. Recovery Nutrition on the Cheap describes how I make a highly-effective and cheap recovery drink.  Also talks about some products I take before working out that facilitate great recovery.
  99. Product Review: CEP Clone is my take on CEP Clone, the ultimate in compression gear.
  100. Starting a Recovery Mini-Series! kicks off a three-part mini-series on stuff I use to facilitate fast recovery– the key to racing against younger folks.
  101. Purposeful Carbohydrate Depletion challenges the soundness of training formulae that try to get athlete’s bodies to burn more fat than carbohydrates in their longer races.
  102. Lactate Clearance Intervals, MCT-1, Arrhythmias, and Why You Need Speed focuses on how I came to the conclusion that athletes (particularly older athletes) need some really high-intensity intervals in order to be healthier and faster.  This post summarizes the different kinds of workouts that accomplish this task– and a possible way to incorporate them into your training.
  103. How I Travel describes how I accept and manage the stress of travel– and presents some tricks to make sure that business travel has the smallest impact as possible on my health and my training.
  104. Review: The Well-Built Triathlete (Matt Dixon) is a mini-review of Coach Matt Dixon’s fantastic book on how to build an entire lifestyle around promoting your success as a multisport athlete.
  105. Review: Garmin Virb reviews the Garmin Virb video camera and how I have been using it to capture some exciting racing and training video.  Also talks about this can be really helpful in addition to just being fun.
  106. Race Report: WA State Time Trial Championship (40-K) is my lengthy race report on a fast time trial.  Includes a few video clips of critical moments in the race.
  107. Thinking Twice About My Next Hokas presents the dark side of the “maximalist” shoe movement and why your big comfy shoes might not be giving you that much protection after all.
  108. We’re on Facebook! announces the next big social media expansion onto Facebook.
  109. Review: Heart Monitor Training for the Compleat Idiot is a review and summary of how to use your heart rate monitor to keep your easy days easy and your hard days hard.
  110. To My Friends Racing USAT Nationals in Milwaukee This Weekend describes how to easily remove TriTat body-marking decals with acetone.
  111. A Real Pain in the Butt: Hamstring Tendinitis, GHR Raises, and Free Speed on the Bike focuses on a great exercise for the hamstrings that reduces running injuries and really adds strength on the bike.  It also talks about a nasty injury at the upper hamstring junction with the ischial tuberosity (sit bones).
  112. Philip Skiba: The Best Triathlon Coach You May Never Have Heard Of talks about a remarkable coach and two of his books that should be on every athlete’s bookshelf.
  113. Beyond Lydiard: Why I Prefer Non-Traditional Training Models presents my view that older training models that rely on huge volume first don’t really get athletes ready for races as well as they should.  More modern training methods (used, for instance, by many successful Kenyan runners) are far more effective.
  114. Most Coaches Overtrain Multisport Athletes explains my view that most coaches make their athletes train much harder than they need to.  There are easier and more effective ways of training.
  115. Fun Time Trial Training Video presents a bird’s eye view of my favorite time trial training course with a fast, bone-jarring video of riding the course.
  116. How to Apply the 36-Hour Recovery Rule answers the question of the minimal amount of time you need for a decent recovery so you can optimize your schedule and get in the greatest number of hard workouts each week.
  117. Hip Flexors, Poor Knee Lift, and the 90 Strides a Minute Myth takes on the myth (made so popular by the running gurus) that we must run at 90 strides a minute.  It also talks about the important role of hip flexors in running for good glute engagement and more generally for having beautiful running form.
  118. Muscle Tension and Restoring “Pop” to Your Running addresses the anomaly that better running actually requires some tightness in your muscles.  Here’s how to get exactly the right amount.
  119. Why Hire a Coach and (More Importantly) How to Be a Client presents a better way to really learn and grow from your coach.
  120. The Joys of Running Super Slow talks about how running slow and easy is critical on recovery days.  Here’s some strategies to make it more bearable.
  121. Getting Faster More Safely with Sports Rotation describes how you can avoid overtraining, regain your sanity, and perform better by focusing on one sport at a time.
  122. Quick Summary of my Racing So Far this Year is a summary of my busy race schedule for 2014 prior to my big Duathlon Nationals and Seafair weekend.
  123. Supercompensation and Timing of Training Effects summarizes how and when training affects your body, how recovery differs for endurance and speed workouts, and how to time your training to get the most bang for your buck in races.
  124. Why I Like to Do a Ton of Racing– And So Should You focuses on my belief that older athletes need to race a lot in order to become fast and stay fast.
  125. Hit an FTP Plateau? Low-Cadence Hill Work Might be the Ticket discusses the importance of doing hard, low-cadence work for boosting your cycling FTP.  This may be particularly helpful if you’ve been in a rut.
  126. Hate Your PT Routine? Record It and Just Do It describes how to simplify your physical therapy routine by making MP3 recordings.
  127. Starting Off with a Bang: Duathlon Nationals 2014 and Seafair summarizes a whirlwind weekend of racing.  More of a travel log than a race report.

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