CTC Newbie Program

Subscribers only Swim Basics

This video is all about how to cut through the noise and efficiently improve your swim. We'll talk about fundamentals and how to progress to higher level portions of the freestyle stroke.

Subscribers only Swim Gear

This video will walk you through the necessities to get started with swimming, the nice things, and the absolute bonus items. You'll have your swim bag ready in no time!

Subscribers only Bike Basics

This video will give you the run down on all things bikes: what you need to get started in triathlon, and what to upgrade as you progress in the sport. Enjoy!

Subscribers only Running Basics

This week's video is all about running. I'll cover what gear you need (and don't need), how to choose shoes, strength and building fitness while staying injury free. Enjoy!

Subscribers only All About Systems

This week I'm talking about how having systems can make your life and training work better together. It has made a world of difference for me, and I hope I can help you do the same.

Subscribers only Don't Take a Zero

This week's video is all about how to avoid taking a zero (completely missing a workout) and how to adjust so you can still show up and get something on the books. This aids consistency and longer-term fitness building. Check it out!

Subscribers only Periodization

In this week's video we'll chat about periodization, what it is, why it matters, and how to apply it as a self-coached athlete. The hope is that this will give you a better framework to setup your year/season and get better results.

Subscribers only Performance Testing

In this video I discuss the various field tests you will see in your plan, why they are important and how we use them to determine training zones. See the training zones video for more specifics on what training zones are and how to set them up.

Subscribers only Training Zones

In this video I chat about what training zones are, why they are important and how we use the data from our performance (field) tests to set them up.

Subscribers only Happy New Year!

This week I want to talk briefly about staying focused in the new year as the fitness ads begin to bombard us all.

Subscribers only Swim: Finer Points

In this video we go deeper into swim technique and start to look at the top of the pyramid we introduced in part one (kick, entry, catch, pull, recovery). This is the next step to work on once balance and breathing are really solid.

Subscribers only Cycling: Finer Points

This video dives deeper into how to ride your bike better, and faster and will serve as a springboard into future topics.

Subscribers only Running: Finer Points

This week we'll go beyond the basics and start to understand some of the why's behind training, while exploring some of the terminology you will start to see. We'll also take a peek at advanced running dynamics so you have an idea of what they are and how you can implement them into your training.

Subscribers only Mental Skills - Visualization

This week's video is all about visualization. This tiny little mental skill is awfully powerful for helping you feel well-prepared and empowered on race day. Don't overthink it, and give it a try on your next tough workout or race!

Subscribers only Mental Skills - Collecting Wins

This week's video is all about a concept I call "collecting wins" which is a mental skill that can really help you push through on race day or when doing tough intervals. Check it out and give it a shot!

Subscribers only Mental Skills - Notice & Name

This lesson is all about the skill of noticing and naming behaviors or habits you'd like to change. The simple act of creating awareness and pausing to break the automatic nature of habits/behaviors can allow for a powerful shift towards what you want to accomplish. Try it out!

Subscribers only Mental Skills - Thought Stopping

This week's video is all about the skill of stopping (and replacing) thoughts so you can stay focused on the positive. We'll also touch on mantras and how this skills ties together with "collecting wins" to help you reframe in the heat of the moment and come out on top.

Subscribers only The Habit Loop

This lesson is all about the habit loop. In short the habit loop is a way to help you better establish new routines/actions and is a wonderful positive feedback loop to help them stick for the long term. Check it out and let me know your thoughts!

Subscribers only Goals - Making It Micro

This week we talk all about taking all the big-picture, "macro" planning you've done and breaking it down into smaller, more bite-sized goals and objectives (micro-goals). Enjoy!

Subscribers only Trainer Tips

This week we talk all about indoor trainers, the choices you have available to you, and how to make the most of Winter training with them. We'll discuss the various types, the nuances of setup and maintenance and finally tips for success indoors. Enjoy!

Subscribers only Winter Running Tips

This week is all about running in the cold, wintery months. We'll talk about how to make the treadmill more manageable and enjoyable as well as how to tackle outdoor running in the elements with success. Check it out!

Subscribers only Commitment

This week's chat is all about commitment. With Spring in the air that means one thing: race season is right around the corner! This is a great time to check in with yourself and take stock of where you're at versus where you started a few months ago. Are you still fired up and dialed in? Or has life shifted, and along with it your level of commitment? We'll take a look at this and work on moving the needle as race season approaches.

Subscribers only Fueling & Hydration

This week's video is all about dialing in your fueling and hydration strategies, so you are ready when the weather gets nicer and the workouts get longer. Check it out!

Subscribers only Getting Your Bike Ready For Outdoors

This week we're talking all about how to get your bike ready for the season ahead and what kind of maintenance you need to do before (and during) the season so you can get the most out of your bike day-in and day-out. Enjoy!

Subscribers only Intro to Metrics

This week we dive into some of the more common and foundational metrics you will find in and around your training plan on TrainingPeaks. I'll explain what they are, how they work, and how you can use them in a meaningful way for your ongoing training.

Subscribers only Technique: Up and Downhill Running

This video focuses on the skills and cues you can implement right away to improve your up and downhill running ability (some of it being "free speed" that doesn't require more fitness).

Subscribers only Open Water Swim Skills: Sighting

This video discusses the goals of good sighting technique and how to practically apply it in practice and on race day. Check it out and let me know what questions you have!

Subscribers only Putting On & Taking Off Wetsuits

This one is for all the folks who are new to wetsuits. This is a quick walkthrough on how to put one on and take one off, plus a few tips and tricks along the way to make race day a little easier. Enjoy!

Subscribers only Race Prep Workouts & Fueling/Hydration Practice

This short video discusses the ins and outs of planning and executing race prep workouts or "big days" as I like to call them for my long-course athletes. We'll talk how's and why's as well as best practices so you can get these on your calendar and nail them in the lead up to your big races.

Subscribers only Mindset: Early Races

This week is all about the your mental game as you approach your first stepping stone races of the year. We'll talk about how to approach them with an eye on the bigger picture. Enjoy!

Subscribers only Pacing Your Race

This week's video is all about how to pace your race efforts. We'll cover the four main distances and talk about how to modify it based on fitness level and overall experience. Check it out!

Subscribers only Post-Race Review

In this video I discuss the value and importance of doing post-race reviews, especially in the early season. I'll give you some suggestions for how to guide your review, so it can help you learn and refine your strategy for your target races.

Subscribers only How to Change a Flat Tire

In this video I walk through how to change a flat tire on your bike step by step. Quick note: this does not cover tubeless tire setups. Enjoy and let me know what questions you have!

Subscribers only Taper and Race Week

This week we're talking all about the art of the taper, what it feels like, and some best practices as you approach race day. Enjoy!

Subscribers only How To Nail Your Transitions

In this video we'll talk about the tips and strategies that will allow you to zip through transition and save yourself some time.

Subscribers only Transition 1 Walkthrough

In this one, I take a few minutes to walk through how I setup for T1 and point out some areas where you can save some time.

Subscribers only It's Race Weekend!

I just wanted to pop in really quick to go over a few last minute pointers before we go out and race! Most important of the bunch is this: You are ready! You've done the work. You've tapered. You're fresh and ready to rock! It's go time :)

Subscribers only Onward & Upward

This week we're talking about what comes next after finishing one of your big races for the year. There are some options to consider as you look to the remainder of the season. Let's check them out!

Subscribers only Transition and Off-Season

In this video I go into more detail about what the transition phase is, why we do it, and how to make the most of it. I'll also talk about off-season, what we can gain from being intentional about it, and introduce some of the things we need to do to make the most of the coming months. Enjoy!

Subscribers only Season Debrief

This week's lesson talks about how to pause and reflect at the end of your season so you can better shape what's ahead. It will give you tools and assessments to help shape the process and give you a head start into this process.

Subscribers only I'm Sick! Should I Train?

In this week's session, we'll talk about how to navigate training when you're sick (or think you're getting sick). Hope this helps you navigate the season ahead as we all start seeing an uptick in sickness around us.

Subscribers only Limiters and Abilities

This lesson is all about diving deeper into what your abilities are as an athlete, how to define and assess them, and why they matter in the context of your goals.

Subscribers only Choosing Races

This lesson is all about how to choose races in the context of you, the athlete, and your unique life. This lesson will give you some tools to help with the decision-making process of shaping your season ahead. Enjoy!

Subscribers only What To Do With Your Limiters

This week we'll go a step farther. We know our weaknesses and limiters, now what do we do about it? This video will break it down for you and give you suggestions to tweak your training to match up to your specific limiters.

Subscribers only Strength Training

In today's video we discuss the reasons you should incorporate strength training into your training on a regular, and year-round basis, as well as some general guidelines on how to start adding it into the mix.