Technique Trainer Ride

Coach Eric Bean gave this workout the first year I trained for Ironman Louisville in 2012!  The workout was always on recovery week or race prep week to keep the legs hot but fresh.  I highly recommend doing this 1x every 4th week. Total Time: 0:45 Warm-up (w/u) =...

Healthy Banana Bread

With this healthy banana bread recipe, you’re only a few simple ingredients away from the best banana bread ever! It’s made with whole wheat flour and naturally sweetened with honey or maple syrup. You can easily make this banana bread vegan or gluten free -...

Spiced Chickpea Stew

Cooler temperatures matches this slightly spiced stew with comfort!  Vegetarian dish with solid combination of spices make this one a must make during the winter.  Enjoy! Spiced Chickpea...

Stuffed Spaghetti Squash

I came across this recipe online and found it to be really tasty!  The great thing is you can mix and match ingredients to change the flavor while keeping the same basic recipe.   Great dinner meal if you are looking to trim a few pounds or maintain weight!   If you...

5 Days of Eating to Maximize Your Winter Training

Michael Raynor is a Raleigh-based registered dietitian-nutritionist specializing in sports nutrition and weight management. As an athlete himself, Michael understands the unique needs and challenges of athletes. Michael is passionate about helping people achieve...

Oregon Circuit Workout

The 8 minute blocks take a format similar to an interval session.  300m reps at race pace with strength and core exercises interspersed in what would normally be rest time.  Race pace would vary for each person. The most important coaching point in terms of pace and...