FREE FOR EVERY ATHLETE
Train smarter.
Start here.
Every month I add more thoughts on training and racing endurance sports. Everything on this page is free. Start with your zones, then dig into fueling, conditions and gear.
01 Know Your Zones
The foundation for everything else.
.png)
Training Zones
How Team MPI sets swim, bike and run zones from heart rate, power and pace.
START HERE
TOOL
Zone & Race Calculators
Enter one number and get your swim, bike and run zones, plus race-time estimates for every triathlon distance.
GUIDE
Intervals.icu & Run Metrics
Fitness, Fatigue, Form, load scores and run metrics in Intervals.icu, explained in plain terms.
02 Technique
How we teach each discipline.
Swim philosophy
Balance, rotation, propulsion and breathing, plus sighting and drafting for open water.
SWIM
Bike
Stronger on the Bike
Every pedal stroke counts...
Run
Smart Running
You were born to run!
03 Fuel
What to take in before, during and after training & racing.
Nutrition
Carbs per hour by session length, and when sodium, caffeine, protein and creatine earn a place.
NUTRITION
04 Heat & Altitude
Prepare for the conditions on the race course.
Heat Training
Active and passive heat adaptation, how long to do it, and how to stay safe.
HEAT
HEAT & TECH
Using the CORE Sensor
Set up CORE and read Heat Strain, Heat Zones and your Heat Adaptation Score.
ALTITUDE
Altitude Training
What altitude does to the body, and how to plan and run an altitude camp.
05 Gear
What is worth buying and what can wait
GEAR
Want this applied to you?
Talk it through with the coach. The conversation is free.