Victory Tri

Victory Tri Victory Tri is a triathlon and endurance coaching company dedicated to guiding athletes to achieving their goals.

Test
10/23/2022

Test

02/21/2021

You're doing intervals but are you getting the most out of them? Here is how to maximize the benefit of intervals:

1️⃣Consistency
Your coach calls for 5x5 min at 250 watts. You perform them as 265 watts for the first 2.5 minutes and 235 for the second half. You're still averaging 250 watts, but you're teaching your body to fade. If you don't want to fade in a race and instead be consistent and strong like .brownlee, ride each interval consistency.

2️⃣Repeatability
Like consistency, your intervals should be repeatable. Using the example above, try to hit 250 exactly on each one. Your fastest one should be last one.

3️⃣Go Easy
Go easy in between intervals. This time should be full recovery to allow you to 100% execute the upcoming intervals. Your HR should be coming down underneath 115 at least.

💬Got questions? Ask them below or message me directly.
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Slow Down to Run Fast. 🐢=🐇Post 2 of 2One of the toughest things for a type A personality type triathlete is to slow down...
02/19/2021

Slow Down to Run Fast. 🐢=🐇
Post 2 of 2

One of the toughest things for a type A personality type triathlete is to slow down. Here are some tips on how to do it.

1️⃣Heart Rate

02/17/2021

Slow Down to Run Fast. 🐢=🐇
Post 1 of 2

It seems counterintuitive but science proves otherwise. Here is why the 80% and 20% rule works. Keep it up, .

1️⃣Less Stress and More Adaptation
Compare two equal ability level runners; One runner ran 20 miles / week at 6:00/mile pace while another runner ran 15 miles / week at 8:00/mile pace. Both runners ran a total of 120 minutes / week. The difference is that the runner who ran slower has less stress on his body yet ran for the same amount of time.

In other words, the runner that ran slower has less stress YET the stimulus for adaptation, time spent running, is more productive. Instead of the body having to repair itself after every run, you're building it.

2️⃣It Minimizes Injuries
Less stress equals less injuries. Simple.

3️⃣It Allows for Consistency
Less injuries and faster recovery rates means more frequent running. Instead of running 3x per week, your body is now able to handle 5-6x running per week thus giving you more stimulus for adaptation.

💬Leave your questions in the comments, I respond to all serious ones!⁠ DMs always open.
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HAVE YOU EVER BEEN NERVOUS FOR A RACE? HERE IS HOW YOU CAN USE YOUR NERVES TO YOUR ADVANTAGE. ⁠⠀⁠⠀You've been training h...
08/12/2020

HAVE YOU EVER BEEN NERVOUS FOR A RACE? HERE IS HOW YOU CAN USE YOUR NERVES TO YOUR ADVANTAGE. ⁠⠀
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You've been training hard for a race, put so much time, effort and money into supporting accomplishing your goal and now is the time to see if it was all worth it. However, many athletes are stricken with performance anxiety leading up to or even during the race. ⁠⠀
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What separates the best athletes from the good ones is often not physical capabilities, but instead mental ones. This is how you can rise above:⁠⠀
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1️⃣TRAIN HARD AND SMART⁠⠀
Have you ever taken a test at school that you knew you were going to do well in? It was probably because you studied hard and knew the material. Racing and your training is no different. If you want to combat your nerves, don't give yourself an excuse to have them.⁠⠀
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2️⃣THEY'RE NORMAL TO HAVE 🎈⁠⠀
A great Sports Psychologist at the Olympic Training Center told me to think of thoughts as if they're balloons rising in your head. You can't prevent them from rising but you can choose to focus on certain ones. Thus, nervous or doubtful thoughts are normal, but train your mind not to focus on them. ⁠⠀
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3️⃣The Task, not the Outcome⁠⠀
Take the race one step at a time. Instead of worry about the outcome, use that energy to highly focus on the details and the task at hand. In the famous words of Bill Walsh, "The score takes care of itself." ⁠⠀
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💬Have a sports psychology question? Ask away below! I answer all!⁠⠀
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👉Please follow me and share with your friends! Check out my link for coaching to achieve your goals.⁠⠀
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@ Point Mugu, California

07/17/2020

Can you say with a quantitative measure how much you're improving? Can you even show that you're improving?⁠
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Top pros such as certainly can. They test themselves a lot. Top athletes have access to some of the finest testing centers and protocols that money can buy. Though you don't need to have lots of 💰 to have a great testing program and know you're on the right track. ⁠
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❓So why test? ❓⁠
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1️⃣It shows quantitive progress so you know if something is or isn't working and also exactly how much.⁠
2️⃣It establishes your training zones. It is very important to continually update these especially if you gain or lose fitness / strength. ⁠
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❓Do I need a fancy lab? 💉❓⁠
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No! Not at all. Here is what your testing should be:⁠
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1️⃣Consistent⁠
2️⃣Repeatable⁠
3️⃣Real-world⁠
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Having your testing protocols be consistent and repeatable takes away a lot of variability. Finally, conducting the test in real world situations like on a track, a looped road or the pool simulates race day conditions. ⁠
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❓How often should I be testing? ❓⁠
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❕A lot more than you doing now. ❕⁠ ⁠
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💬Leave questions in comments - I respond to all!⁠
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👉Follow me at and share / tag your friends if you liked my post. ⁠If you're interested in setting baselines and seeing real improvements, check out my coaching links in my bio.⁠
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How a 14-year long professional triathlete continues to find motivation and always improve and how you can do it too...⁠...
07/17/2020

How a 14-year long professional triathlete continues to find motivation and always improve and how you can do it too...⁠
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It is a question I get asked a lot. "Derek, how do you keep at it and also keep getting faster?" The answer isn't all too complicated:⁠
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♥️You have to love this sport. ♥️⁠
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If you love this sport, the desire and motivation to do it becomes easy and natural. The 5am wake ups aren't that hard when you love watching the sunrise come up on a morning bike ride. Furthermore, the time and money you put into the sport is more than worth its actual value. People pay much more money for other things to make them happy. All things considered, triathlon is pretty cheap for the happiness you get out of it. 🤑⁠
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But how do you keep getting faster Derek? 🚀⁠
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Long term planning. Long term planning is long term goals. Many of us don't know what we're going to eat tonight for dinner let alone what are goals are 1 year, 5 years or 10 years from now. ⁠
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Have I improved every year in this sport? No, certainly not. I've had my fair share of substantial setbacks. ⁠
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But even though life may look like an unpredictable line going up and down, if you keep focus on your long term goal the line will always make its way up. 📈⁠
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💬How long have you been doing the sport? Do you love it more now than when you did when you started? ⁠
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💖If you liked the tip, send some love and follow me at and if you want to figure out a way to hit your long term goals, shoot me a message or visit my website. ⁠
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07/17/2020

Stop using just your arms to swim! The best swimmers generate power from their core. ⁠
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🏊‍♀️ does a great job slowing down her stroke for us to see her excellent core and body engagement. ⁠
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Most age group swimmers and triathletes swim flat which means very little rotation from side to side. The best swimmers swim with a 40-45 degree body rotation. This helps you accomplish a few things. ⁠
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1️⃣Helps you stay more stable and aligned in the water. ⁠
2️⃣Allows for easier recovery and easier engagement of your catch. ⁠
3️⃣Supports an increased turnover rate. ⁠
4️⃣Connects your upper body to your legs so you can couple the movements of your arms and legs. ⁠
5️⃣Lastly and what we're talking about here, it helps you generate power from you core. ⁠
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You'll notice that once Sasha establishes her catch, her next movement is a dramatic rotation with her core. That core drive connects up into her lats and then into her excellent catch of the water. It creates a drive effect similar to a baseball or golf swing. ⁠
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Next time you're in the water, focus on driving with your core! ⁠
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💬Leave your questions in the comments, I respond to all serious ones!⁠ DMs always open. ⁠
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👉Did you enjoy the tip? Follow me and share / tag your friends if you liked my post. ⁠If you're invested in highly focused coaching, reach out to me in my bio and visit my website. ⁠
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Imagine how much better you could be if you knew how to identify pain. ⁠⁠Triathletes are good at taking it though. The m...
07/17/2020

Imagine how much better you could be if you knew how to identify pain. ⁠
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Triathletes are good at taking it though. The muscle burn, the lung burn, the fatigue, the stress, the exhaustion.... there is a lot of discomfort that we are naturally good at mentally blocking. There is a limit though. There is good pain and bad pain. ⁠
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👍Good Pain:⁠
✅Muscle burn ⁠
✅General fatigue⁠
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👎Bad Pain:⁠
❌Bone pain⁠
❌Tendon pain or tightness⁠
❌Any sharp or shooting pain / discomfort ⁠
❌Muscle tightness⁠
❌Chronic fatigue / exhaustion ⁠
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Bad pains are warning signs that things are breaking down inside your body and they need your immediate attention. There is no such thing as "running through an injury" or "more stress will make the pain go away." ⁠
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⁠Your coach’s responsibility is to also be your sounding board. Your coach should have experiencing identifying these issues and know when you need to dial it back. ⁠
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Secret tip - The ONLY time ever to push through bad pain is when the finish line is in sight. ⁠
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💬Tell us in the comments a lesson you've learned with bad pain. ⁠
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👉Be sure to check out the link in my bio to see my coaching program and also follow me for more training aspects you're not paying attention to. ⁠
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07/14/2020

Have you ever been stuck in the swim pack washing machine and not able to get out? Shhh - there is a secret way...⁠⠀
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We've all been there. In a pack of athletes that all seem to be bouncing into each other. To make it worse, they're pushing you off course as they're not swimming straight to the buoy. As much as we don't want to admit, the swim portion of a triathlon IS a contact sport and it is good to learn how to combat things like this:⁠⠀
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What the swimmer in the white cap. ⁠⠀
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1️⃣Lets say a swimmer is on your left and pushing you right. You goal is to go left. ⁠⠀
2️⃣Drop back on the swimmer slightly so your head it about chest level. ⁠⠀
3️⃣With your left arm, reach across to the other swimmer's left hip. ⁠⠀
4️⃣Without dunking the other swimmer but getting some leverage, slide over top and into the clean water. ⁠⠀
5️⃣Welcome to clean water and where you want to go!⁠⠀
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Of course, you can have a lot of fun with this fooling around like is and his buddies. 🤣⁠⠀
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Have fun with this one on your next workout and incorporate it into a group training session. Here at we always like to include technique sessions to learn skills such as this. ⁠⠀
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💬Comment below if you have ever been boxed in before! ⁠⠀
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👉If you want to learn more techniques, follow me or visit the link in my bio to learn a lot more about how professional level coaching could make you a better athlete. ⁠⠀
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Have you identified your athletic limiters and developed a focused plan to improve them? ⁠⁠Limter is a coaching term for...
07/13/2020

Have you identified your athletic limiters and developed a focused plan to improve them? ⁠
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Limter is a coaching term for your weakness. We all have them. No one is perfect. However, the athletes that improve the most are ones that can do two key things: ⁠
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1️⃣They identify their limiters.⁠
2️⃣They focus on improving them.⁠
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Triathlon isn't just swim, bike and run. It is strength, speed, endurance, flexibility, mobility, stability, time management, stress management, motivation, attitude and the list goes on and on and on. ⁠
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👑A great coach should work with you to identify your limiters and focus on them. As you can imagine, there won't be much room for improvement if all you do is work on your strengths. ⁠
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🗨️Comment below with what limiters you're trying to improve right now or more questions on the topic. I respond to all questions! ⁠
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PS - If you're ready for someone to help guide you to improve your limiters, check out my link in my bio to find my coaching program and be sure to follow for more tips. ⁠
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Point Mugu, CA
93042

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