Blog

The Anatomy of a Pemi Loop

Jesse Kropelnicki, founder of QT2 Systems LLC and it’s multiple brands, has always sung the praises of hiking. He often talks about hiking for a faster Ironman finish. I submit to you the idea that hiking won’t just improve your Ironman time, but also better prepare you for an ultramarathon (talk about specificity here!), a marathon, an endurance cycling event and even, when all is said and done, life in general. In other words, if you haven’t already, take a hike!
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Racing Ironman Lake Placid? #wegotthis

2018 marks the twentieth running of Ironman Lake Placid. Both beautiful and challenging, this course is one that most athletes won’t soon forget. While its hilly course isn’t really a great choice for a PR, it is a race that rewards the patient athlete who races smart.
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Gravel Cycling - There Are No Wrong Answers

What’s with this buzz about riding gravel? Are you getting burnt out with road cycling races with dwindling rider numbers? Or have you been doing triathlon so long you have calloused forearms? Sick of so many cars buzzing you? Well here’s a way to mix it up AND increase your bike fitness. I started dabbling in gravel about 4-5 years ago while I was still racing on the Ironman circuit and chasing Kona. Each year I got more into it and then in 2015 after making it back to Kona, I decided to just follow the motivation – and it was 100% directed at gravel cycling and skimo (a topic for another day!). I started out as a cyclist and skier so it’s been incredibly fulfilling to come full circle.
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Indoor Training For Outdoor Results

The Northeast: the land of spring showers, blistering summer heat, fantastic foliage, and snow…lots of snow. We get it all! Everyone has a favorite, of course, but who doesn’t love the changing of the seasons?! Answer: this guy! In my ideal world, we’d be constantly living at 65F, mostly sunny, light breeze. After all, minus some potentially cold waters, this would be ideal training weather! Nonetheless, this is New England and, because of the weather, the beat-up roads, and the road rage of rush hour traffic within a 50-mile radius of Boston, we spend time inside training.
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Getting Athletes to Kona - Part One

For many triathletes, the “dream goal” is getting to Kona. That’s not the goal for all triathletes, of course. But that dream is prevalent enough so that you can assume just about everyone toeing the line at an Ironman has at least toyed with the idea. And then, if an athlete is serious enough about the sport to hire a coach, you can bet that a Kona qualification is something floating around in their mind.
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Periodization Defined

If you consider yourself to be anything beyond a “casual runner” or “beginner triathlete”, you probably have heard of the term “periodization”. Periodization is an important in training to ensure long term improvement, avoid plateaus, and make sure the athlete is in peak condition at the appropriate time in their season. Without periodization, an athlete can achieve solid fitness, but reaching their “peak potential” at the time they want it to happen, will be unlikely.
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Cry Me A River

How many times did we hear “cry me a river” growing up. I know I did, a lot; my dad was a “rub some dirt on it” kind of guy. We were taught to move on, and move on quickly. There are multiple deliveries of the same saying, and mine were most often met with an eye roll.
Read Full Story

Recovery Runs Defined

If you have worked with a coach you may have seen the workout on your training plan that states “Recovery Run, Bike or Swim.” Many athletes seem to be very diligent about keeping their legs spinning and their watts or speed low when doing a recovery bike session or subsequently, with the swim, keeping the focus on drills and really easy swimming but when it comes to the Recovery Run, that can be a whole different story.
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Winter run training for summer success.

While July warmth and humidity may be hard to imagine when you’re blasted with sub-zero temperatures, snow, ice and 20 mph winds; it really is important that you get creative and disciplined with your training now to ensure that you’re ready for race day. Here are a few guidelines and strategies to build fitness and durability to handle more run training when the snow melts.
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Tips for running in the winter dark.

Tis the season for hot cocoa, warm fires, fleece lined boots and snowmen. And darkness. Lots and lots of darkness. And very few available daylight hours. Which can definitely put a damper on your outdoor running. Even if you live in a warm climate, until spring and Daylight Savings Time rolls around again, many of us leave for work in the dark and get home…in the dark. This prevents some from getting outside and instead, doing a majority of their miles on the treadmill, or, worse yet, not at all. But with a few simple precautions, running outside in the dark/cold can be a safe option.
Read Full Story
Jesse Kropelnicki, founder of QT2 Systems LLC and it’s multiple brands, has always sung the praises of hiking. He often talks about hiking for a faster Ironman finish. I submit to you the idea that hiking won’t just improve your Ironman time, but also better prepare you for an ultramarathon (talk about specificity here!), a marathon, an endurance cycling event and even, when all is said and done, life in general. In other words, if you haven’t already, take a hike!
2018 marks the twentieth running of Ironman Lake Placid. Both beautiful and challenging, this course is one that most athletes won’t soon forget. While its hilly course isn’t really a great choice for a PR, it is a race that rewards the patient athlete who races smart.
What’s with this buzz about riding gravel? Are you getting burnt out with road cycling races with dwindling rider numbers? Or have you been doing triathlon so long you have calloused forearms? Sick of so many cars buzzing you? Well here’s a way to mix it up AND increase your bike fitness. I started dabbling in gravel about 4-5 years ago while I was still racing on the Ironman circuit and chasing Kona. Each year I got more into it and then in 2015 after making it back to Kona, I decided to just follow the motivation – and it was 100% directed at gravel cycling and skimo (a topic for another day!). I started out as a cyclist and skier so it’s been incredibly fulfilling to come full circle.
The Northeast: the land of spring showers, blistering summer heat, fantastic foliage, and snow…lots of snow. We get it all! Everyone has a favorite, of course, but who doesn’t love the changing of the seasons?! Answer: this guy! In my ideal world, we’d be constantly living at 65F, mostly sunny, light breeze. After all, minus some potentially cold waters, this would be ideal training weather! Nonetheless, this is New England and, because of the weather, the beat-up roads, and the road rage of rush hour traffic within a 50-mile radius of Boston, we spend time inside training.
For many triathletes, the “dream goal” is getting to Kona. That’s not the goal for all triathletes, of course. But that dream is prevalent enough so that you can assume just about everyone toeing the line at an Ironman has at least toyed with the idea. And then, if an athlete is serious enough about the sport to hire a coach, you can bet that a Kona qualification is something floating around in their mind.
If you consider yourself to be anything beyond a “casual runner” or “beginner triathlete”, you probably have heard of the term “periodization”. Periodization is an important in training to ensure long term improvement, avoid plateaus, and make sure the athlete is in peak condition at the appropriate time in their season. Without periodization, an athlete can achieve solid fitness, but reaching their “peak potential” at the time they want it to happen, will be unlikely.
How many times did we hear “cry me a river” growing up. I know I did, a lot; my dad was a “rub some dirt on it” kind of guy. We were taught to move on, and move on quickly. There are multiple deliveries of the same saying, and mine were most often met with an eye roll.
If you have worked with a coach you may have seen the workout on your training plan that states “Recovery Run, Bike or Swim.” Many athletes seem to be very diligent about keeping their legs spinning and their watts or speed low when doing a recovery bike session or subsequently, with the swim, keeping the focus on drills and really easy swimming but when it comes to the Recovery Run, that can be a whole different story.
While July warmth and humidity may be hard to imagine when you’re blasted with sub-zero temperatures, snow, ice and 20 mph winds; it really is important that you get creative and disciplined with your training now to ensure that you’re ready for race day. Here are a few guidelines and strategies to build fitness and durability to handle more run training when the snow melts.
Tis the season for hot cocoa, warm fires, fleece lined boots and snowmen. And darkness. Lots and lots of darkness. And very few available daylight hours. Which can definitely put a damper on your outdoor running. Even if you live in a warm climate, until spring and Daylight Savings Time rolls around again, many of us leave for work in the dark and get home…in the dark. This prevents some from getting outside and instead, doing a majority of their miles on the treadmill, or, worse yet, not at all. But with a few simple precautions, running outside in the dark/cold can be a safe option.

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