Posts by Allie Burdick

Triathlon Race-Week Checklists


You've done all the hard work, but the two weeks before your triathlon can be make-or-break. Here are the checklists you'll need to minimize the unknowns.


An American Athlete In Cuba: Lessons Learned From a Destination Race Gone Wrong


When a once-in-a-lifetime destination race went off the rails due to illness, Coach Allie Burdick learned some vital lessons about how to roll with the punches in Havana.


Functional Training: How to Strength Train for Movement, Not Muscle


By performing these functional training exercises regularly, you can train your body for more efficient movement during all three triathlon disciplines, while also reducing your injury risk and improving your power output.

Strength Training Exercises for Triathletes


Strength training can help triathletes avoid injury and perform at a higher level. Coach Allie Burdick explains why this is a great time of year to start your strength training program and recommends some exercises to get you started.

Finding Your Perfect Run Cadence


Your run cadence is critical to your ability to run fast, efficient, and pain free. Learn from coach Allie Burdick what the correct range is and how you can improve your run cadence.

5 Common Mistakes When Training for a Half or Full Marathon


Training for a full or half marathon takes dedication and discipline, but listening to advice from those who have been through it before can help you avoid mistakes that will hold you back. Allie Burdick has been running for almost 20 years and has her list of top five mistakes to avoid as you prepare to reach your goals.

5 Ways For Beginner Triathletes to Get Faster


Many triathletes are hooked on the sport after their first race and wonder how they can improve their training and upgrade their equipment. These five tips from Allie Burdick will help you decide what changes you can make to take your training and racing to the next level.

How to Pace Your First Olympic Distance Triathlon


Olympic distance triathlons are a great test for triathletes of all levels. For athletes attempting their first Olympic distance race, these tips from coach Allie Burdick will help you be prepared to reach your goals.

How to Train for Your First Half Marathon


For runners taking on their first Half marathon, the challenge can seem overwhelming. Coach Allie Burdick identifies four key elements of preparation and what you should and should not do to be prepared on race day.

Why Runners Should Extend Their Training Cycle


Most runners use a seven day training cycle when preparing for an event. However, there is no inherent reason to stick with a standard week. Coach Allie Burdick suggests adding two days to your training cycle to help you get more from your training.

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