This is a 3 step program on learning how to do flip turns. Also discussed is the importance of using flip turns during lap swimming.

This plan is an advanced plan in terms of volume and intensity and appropriate for someone who is looking to go under 5:00 and as fast as 4:30. There isn’t a lot of fluff in the plan.

Hip or pelvic pain is a common complaint for runners and can range from severe problems, such as stress fractures or arthritis, to mild problems, such as muscle strains or bursitis.

Discussions on carb/protein ratio post workout, menu analysis, good fats, peanut butter, satisfying breakfast and sweet tooth replacements.

Discussions on sprint swim overdistance training, strength training, recovery after a marathon, core work importance, tight calves with new running gait and importance of a tri bike for an Ironman.

Discussion on the 'pull', swim phases, emulating Michael Phelps, the glide, dragging feet, interval training, and going backwards when kicking.

We will take a peek into the lowly saddlebag to see what needs to be in there in case of emergency. Much of this may be common sense, some might surprise you, and some are simply just my opinion.

I couldn’t help but feel that the race had beaten me. Perhaps duathlons were more for me? No, I was more determined than ever to succeed. I was determined to get on top of my swimming.

Here is my five step plan for getting mentally prepared for next year’s Ironman Newfoundland 70.3, or any other race that you may have.

The focus for this second session are the Sun Salutations that are comprised of 12 poses that flow from one to another, repeated four times.

Complete course preview of the Philadelphia Women's Only Triathlon in Pennsylvania featuring a Sprint and a Duathlon race. Mark your calendars!

I struggled on the bike while climbing the hill portions of the course. I do fine on long straight rides but really have a tough time while hill climbing. Any advice or training tips?

My problem is I can only swim about 30-40 meters without having to rest. What is the best way to improve this? I need to get from 40 to 750 meters in 6 months.

I learned in this race that in order to finish the swim, you have to know where you are going. And in order to know where you are going, you have to learn to sight.

The Monday after the race, I go to my health club for my first Pilates class in six years. I look like the fittest person here. Fortunately, I don’t mention to anyone that I’m a triathlete.