Coach Jess
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How Can I Improve My Cycling Efficiency?
Cycling efficiency is about getting the most forward movement for the energy you put into the pedals. Improving it allows you to ride faster at the same effort, conserve energy, and delay fatigue....
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Trail Running: A Guide to Getting Started
Trail running is rewarding, challenging, and a little different from road running. Building the right foundation and skills will help you stay strong, confident, and injury-free as you progress.Bui...
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Is it OK to Walk in My Long Run?
Long RunThe long aerobic run is a key part of your training plan. While the format may vary depending on your experience, fitness, and goals, the purpose is always the same:Build endurance for your...
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Pacing for Triathlon Events
Whatever triathlon distance you’re racing, pacing matters. Use the Triathlon Race Pace Calculator to plan a pacing strategy based on your fitness and race distance. This page links you to specific ...
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Nutrition in Training
Fueling your body properly is as important as your training. The right nutrition supports performance, recovery, and overall health.Key Macronutrients1. Carbohydrates – Your Primary Fuel Provide en...
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Setting Up Your Plan, Syncing Devices, and Exporting Workouts
Getting Started: Apply Your Plan & Sync Your DeviceTo begin your training smoothly, start by applying your plan to your TrainingPeaks calendar (check out Phil's short video below). Then, sync your ...
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Does A Cycle Commute Count As Training?
Ride to WorkCycling to work can be a great way to build fitness — but only when it supports your training, rather than replacing it or adding unnecessary fatigue. Here’s how to make commuting work ...
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Can I Shorten The Indoor Bike Workouts?
Indoors vs OutdoorsAll the rides in your plan can be completed either indoors or outdoors. In an ideal world, the shorter midweek sessions with harder efforts work well on an indoor trainer, while ...
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What is my Predicted Run Finish Time ?
Your Finish Time Isn’t Guaranteed A training plan is only one piece of the equation. Your starting fitness and ability are the biggest factors affecting what you’ll achieve. Improvements happen gra...
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Race Nutrition for Endurance Events (3+ hours)
During long-endurance events such as IRONMAN triathlons, marathons or long cycling races, your body burns around four times more calories per hour than usual. Because stored carbohydrate (glycogen)...