Friends over fear?

Posted Ella Villas Articles

If you are reading this, it means you likely either are doing triathlons, or are planning to a triathlon. With triathlon, as with open water swimming, as with life, there will be a level of fear that you will have to deal with. By purposely putting yourself in a situation that for many people raises […]

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Getting the “eye of the tiger”

Posted Ella Villas Articles

Throughout my life, I’ve often liked to think of myself as an underdog. I’m fighting the odds, proving the critics wrong, accomplishing the unexpected. I want people to say “Where did that guy come from?” This fueled my college swimming performances, at each level. And I’m pretty sure this attitude started when I was 7 […]

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5 Things Triathletes Would Be Crazy Not to Pay Attention To – TSC Podcast #133

Posted admin Podcasts

 Download this episode     In this episode of the TriSwimCoach, Kevin interviews Coach Chris Newport, triathlon coach, registered dietician, nutritionist, endurance coach, and metabolic and sweat expert at The Endurance Edge. In today’s show, they tackled 5 things triathletes would be crazy not to pay attention to. You’ll surely learn a lot of things in […]

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How to swim outside the box

Posted Ella Villas Articles

The latest podcast took us a while to publish, but it’s an instant classic! I had the opportunity to chat with Dominic Latella, an awesome swim coach in Virginia, USA with tons of knowledge of what it takes to succeed in triathlon swimming. Here’s what we covered: How Dominic developed his passion for swimming Correcting […]

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Growth through adversity

Posted Ella Villas Articles

Last night in our The Fit Triathlete webinar, we did a poll. What is the reason you do triathlon? By a long shot, the answer most chose was “For the challenge, to overcome adversity”. This was also the topic in a recent podcast that we just released with Emilia Lahti. And this quote from her […]

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What do root canals have in common with triathlon?

Posted Ella Villas Articles

Despite the myth, the Chinese characters, 危机 do not mean crisis=opportunity. However, there is an expression/saying 危机与机会并存/机遇与挑战并存, which means “opportunity accompanies crisis/challenge”. “Opportunity” is an explicit part of the phrase. This phrase is often used to describe a time of change. Change is something that is happening to you on a daily basis, even if […]

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The secret to success

Posted Ella Villas Articles

“Every passing minute is a chance to turn it all around” This is a quote from one of my favorite movies of all time, Vanilla Sky from 2001. I love this quote, as it speaks to the idea of remaining present with whatever you are doing. You may feel overwhelmed and anxious about the challenges […]

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Why you are still “slow”

Posted Ella Villas Articles

There’s a concept that Buddhism teaches called “impermanence”. Accepting that nothing is permanent can go a long way in getting past obstacles, and not being attached to outcomes. How many times have you had a less-than-good workout, or a sub-par swim, and it feels discouraging, to the point that it carries over into the next […]

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Make swimming fun again

Posted Ella Villas Articles

Did you know that ‘play’ is a human need? Our health suffers when we don’t get enough time to play in our lives. Now of course, this means different things to different people. For some, training with buddies can be play. For others, games and competition are needed to fulfill that play need. If you’ve […]

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No flow, no go?

Posted Ella Villas Articles

One of the areas of self improvement I have been practicing lately is opening up and actually embracing the struggles of life. It’s been helpful to reframe things that normally would irritate, annoy, or depress me in the past. For example, it was cold outside the other night and raining most of the day. I […]

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I fell apart

Posted Ella Villas Articles

Have you ever felt like you need to constantly have momentum going forward, or you’re falling behind in life, or in your athletic endeavors? I was very much looking forward to the new year, 2017. I had a lot of momentum in all areas of my life in December. Things were going well fitness-wise, business-wise, […]

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The HVMN Ketone Experiment with Chris Hague – TSC Podcast #132

Posted admin Podcasts

 Download this episode     In this episode of TriSwimCoach, Kevin and Chris discuss Chris’s experiment with HVMN Ketone Esters. They discuss the different aspects of ketones, training, and what we can determine. Don’t miss it! Topics discussed in this episode: What ketones are Two ways the body starts producing ketones “Keto fog” How ketone production […]

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Don’t Think…FEEL

Posted Chris Training

One of my favorite clips of any movie including Rocky IV (“I must break you”) and Mean Girls (“Is butter a carb?”) is Bruce Lee’s Enter the Dragon: https://youtu.be/sDW6vkuqGLg “We need emotional content…not anger….Don’t think. FEEL…It is like a finger pointing to the moon. **SLAP** Don’t concentrate on the finger or you will miss all […]

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Seiler’s Hierarchy of Swim Training Needs with Mikael Eriksson – TSC Podcast #131

Posted admin Podcasts

 Download this episode     In this episode, Kevin interviews Mikael Eriksson, a top age-group triathlete coach, founder of Scientific Triathlon and the host of the podcast “That Triathlon Show.” They discuss Seiler’s Hierarchy of Endurance (& Swim) Training. Topics discussed in this episode: Mikael’s background and how he got into triathlons Steps he took to get […]

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Getting Healthy Through Fasting with Jason Ryer – TSC Podcast #130

Posted admin Podcasts

 Download this episode     In this episode, Kevin interviews Jason Ryer, a health coach, and Bulletproof coach. Jason works with all kinds of people—from weight loss clients to athletes and everything else in between. They talk about the benefits and risks of fasting, his fasting program, and much more. Enjoy! Topics discussed in this episode: Jason’s […]

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Our Secret Sauce

Posted Chris Articles

Coach Kevin might fire me for writing this blog. But it’s a New Year, new me, so what the heck, right? I am going to tell you the secret to how TSC has made our athletes (and we are reaching well into the thousands) more efficient, faster, and–most importantly–more confident triathletes. It is actually quite […]

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In Depth Discussion on Wim Hof Breathing and Swimming – TSC Podcast #129

Posted admin Podcasts

 Download this episode     In this episode of TriSwimCoach, Kevin chats with Coach Dominic. They tackled Wim Hof breathing and swimming. Plenty of helpful insights in this episode, don’t miss it! Topics discussed in this episode: The Wim Hof method Over-oxygenating yourself On whether or not Wim Hof breathing should be done before a race […]

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Triathlon Swimming Q&A With Coaches Kevin & Chris – TSC Podcast #128

Posted admin Podcasts

 Download this episode     In this episode of TriSwimCoach, Kevin and Chris go through some member and subscriber questions Topics discussed in this episode: Off season advice and how to maintain one’s focus Getting component and consistent How to effectively leverage indoor training tools Ensuring you know the purpose of each workout Being mindful of […]

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Level Up Your Swim and USAT Certification – TSC Podcast #127

Posted admin Podcasts

 Download this episode     In this episode of TriSwimCoach, Kevin and Chris discuss an article Chris wrote called “Level Up Your Swim”. Chris also touches on the USA Triathlon coaching certification that he just completed. Topics discussed in this episode: What people should focus on in each level How to focus on your form Finding […]

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Defeating Obesity and Getting Fit with Brian Bielanski of Team Kick Obesity – TSC Podcast #126

Posted admin Podcasts

 Download this episode     In this episode of TriSwimCoach, Kevin interviews Brian Bielanski. Brian has been a journalist for nearly 30 years covering some of the biggest news stories of our time. Recently, he founded Team Kick Obesity, a project that aims to help people participate in and enjoy endurance events. Topics discussed in this episode: […]

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Overcoming Anxiety and Obesity With Bryan Falchuk – TSC Podcast #125

Posted admin Podcasts

 Download this episode     In this episode, Kevin interviewed Bryan Falchuk, the best-selling author of the book “Do a Day.” His work has been featured in several top publications like Inc. Magazine, The LA Times, Chicago Tribune, and more. He has spoken at multiple TEDx events and has been a featured guest on over 100 […]

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Different Types of Normal

Posted Lissa Articles

When you spend your life around one type of athlete, you tend to think their idiosyncrasies are the norm. Since I’ve been swimming competitively since the age of six, everything swimming related is my normal. And it is what I compare all other workouts to. Keeping that in mind, the longest race I ever had […]

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Stroke cadence and more with Coach Dominic Latella – TSC Podcast #124

Posted admin Podcasts

 Download this episode     In this episode, Kevin chats with Dominic Latella, the owner and lead instructor at SwimBox. They discussed many topics including how to come back after a time off from swimming, off-season tips, cadence, body positioning, and more. Topics discussed in this episode: Teaching and learning in progressions and phases The issue with […]

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The fuel of the future?

Posted Chris Articles

Over the past few years, you might have heard of ketosis.  I will not dive into the details and science behind the diet in this blog/review. But to give you the one clause summary, it is essentially using ketone bodies as a fuel instead of sugar during exercise. Using ketones reportedly allows increased focus, reduced […]

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Seize this opportunity!

Posted Chris Articles

For many of you, your current season is winding down and you are already making plans for the “off season” (I prefer 2019 “pre-season”) and next year’s race schedule. Chances are that these plans include taking a break. If you have been racing and training at a high level with consistency, taking a break will […]

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A costly turn of events

Posted Chris Articles

This past weekend, I raced in a local Olympic triathlon on the banks of the St. Lawrence river. While my A race is still three weeks away, I wanted to do well here. In the local race scene, this race is pretty big and brings out the big racers from Ottawa, Montreal and even northern […]

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Why your pool times don’t match your OWS times

Posted Lissa Articles

It is peak triathlon season, and we have a ton of clients asking the same question. “Why are my pool times so much faster than my open water times?” To start, there is no “right” answer. The exact reasoning varies from person to person. But there are a few factors that affect everyone – even […]

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How to make every swim a quality workout.

Posted Chris Articles

Look at Zwift, Strava, or any off-the-shelf training program and you will see some workouts described as “quality sessions” such as: “I just finished up a quality session on the trainer…” “3200 m of quality” “Thursday Quality swim set: 2500 as….” But what does quality mean? Does this mean the other workouts you do are […]

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Ways to Maximize Your Swim Training – With Rob Sleamaker of Vasa – TSC Podcast #123

Posted admin Podcasts

 Download this episode     In this episode, Kevin interviews Rob Sleamaker of Vasa. He is an exercise physiologist, co-author of Serious Training for Endurance Athletes, and the author of Serious Training for Serious Athlete. He is also the CEO of Vasa, a company that provides premium quality functional sports and fitness exercise equipment. Today, they’ll […]

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Keeping the Fun

Posted Lissa Uncategorized

When I was 6 years old, I started swimming for the team at my local neighborhood pool. I got to learn something new, play in the water, and hang out with my friends. Sometimes the coaches even brought us candy. What more could a kid want? After a few years I joined a club team […]

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3 ways to expend less energy in the water but go faster

Posted Chris Articles

Triathlon swimming is all about increasing your speed while decreasing the amount of energy required to do so. Beginner swimmers are incredibly bad at doing this. Most of the time they expend more energy and get slower! They might do a 50 m sprint and feel like they went all out only to see a […]

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What you need to know about the recovery phase

Posted Chris Articles, Training

We received a question on our Facebook group the other day asking about what is the best arm position for the recovery phase of your swim stroke. Should you do a straight arm like these 50 m swimmers: https://youtu.be/bf4tc04ZhAA?t=4m37s Or a bent arm high elbow recovery like this: https://youtu.be/nIlHQWPdBec?t=3m45s As seen in these videos, both […]

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The 3 Swimming Challenges Non-Swimmer Triathletes Encounter – With Coach Rory Buck – TSC Podcast #122

Posted Kevin Koskella Podcasts

 Download this episode     Today’s special guest is Rory Buck. Rory is a coach and has spent over 14 years identifying the most effective ways of moving through water. He also helps triathletes finish their first race and has coached Ironmen who have competed at world championships. In this episode, we talked about the three […]

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Five ways to make sure you are ready for your long course triathlon

Posted Chris Articles, Training

Many of you are making the jump to long course triathlons this season. Going long can be intimidating and anxiety provoking. However, having coached numerous triathletes through their first long course tri, we at TSC know a few things about making sure our athletes are ready both physically and psychologically for race day. What’s our […]

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Staying Consistent Part 2: Getting “Lifed”

Posted Chris Articles

Continued from Part 1. Last week, I told you about how consistency, with its physical and psychological benefits, is the foundation to long term swim success for beginner triathletes. The key to building consistency is to focus on doing the bare minimum. But the minimum that you know for a fact that you can do. […]

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Building consistency part 1

Posted Chris Articles

Many factors go into successful beginner and intermediate triathlon training programs, but for the swim, maybe the biggest factor is….. CONSISTENCY Consistency does not mean you have to swim everyday. But it does mean you stick to a regular and frequent schedule of swim practices. Creating a program that allows you to be consistent can […]

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