Hadwin Blair

The goal is to go at an even pace. The result is being off by mile eight or kilometer twelve, too slow or too fast … Read more

Cadence refers to number of foot strikes per minute. The only reason you care about that is if you relate it to something else. For … Read more

Your cadence is what propels you down road. It’s your step count per minute, its how many times your foot strike the pavement. And it’s … Read more

Small changes make a big difference in swimming, and stroke rate is one of those things that makes a difference. How fast do you swim? … Read more

In all races, flip turns take away time. As you approach wall, you feel yourself speed up as you rotate. Then, clock either rewards you … Read more

The last lap before the race: Swim taper, On purpose reducing your training volume at the end of practice to allow for body recovery and … Read more

Efficient swimming seems obvious until you measure it. You think you’re swimming smoothly and in control at the end of a set, only to see … Read more

Until then, however, that training load doesn’t mean much unless you can compare it day-to-day and tool-to-tool. You might be exhausted after a long farmer … Read more

The core of training decisions lies in internal load. Did I just go fast enough? Did I go far enough? How does it feel, hard? … Read more

There are days where a workout appears doable on paper, yet by day’s end you’re fatigued. Perhaps you slept poorly the night before. Maybe it … Read more