Triathlon Training & Race-Day Advice
Practical guidance from 3 Goals Multisport on getting started, building swim confidence, training consistently, fueling, and preparing for race day. Explore the articles below or listen to the Coach Erin Says podcast.
Explore by topic
Beginner triathlon · Smart training · Swimming confidence · Nutrition · Race-day execution
Browse all training articles, podcast episodes, or more coaching insights.
New to adaptive training? Learn how TriDot works. For coaching, plans, and free resources, visit the 3G resource links.
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What It Really Means to “Nail” a Workout: Hitting the Spirit, Not Just the Numbers
Perfect numbers don’t equal perfect progress. Here’s what coaches actually mean when they say to “nail” a workout—and why hitting the spirit of the session matters more than 100% compliance.
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The 80% Rule for Triathlon: The Simplest Way to Get Faster This Year
You don’t need perfect weeks—you need enough good ones. Here’s how the 80% Rule (plus the 3 Goals framework) helps beginners and busy athletes build real momentum without burnout, including a quick-start plan, tracking tips, and backup sessions.
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Reflect, Recharge, and Reach Higher: A Guide to Closing Out the Season
The end of the season is more than medals and miles—it’s a time to pause, reflect, and set the tone for what’s next. Here’s how to look back with pride, learn from the tough spots, and step into a stronger season ahead.
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Fueling Your Off-Season: Nutrition Tips for Maintenance and Recovery
The off-season is a time to rest, recover, and reset—but that doesn’t mean your nutrition should take a break. Learn how to fuel smarter for maintenance, recovery, and long-term performance.
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How to Conquer Hills: Tips for Biking and Running
Hills can make or break your race. Learn proven strategies for tackling climbs on the bike and run so you can stay strong, efficient, and confident—even when the road goes up.
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How to Choose Your Next Race: 7 Factors Every Athlete Should Consider
Ready to pick your next race? Here’s how to choose the perfect one based on your goals, experience, and schedule—and why timing really matters for performance.