Free Monthly Triathlon Tips from MiamiTriGuy

June 2026

Trainer & bike Maintenance 

many athletes are amazing at keeping their bike clean and well maintained but what about that trainer.  Indoor training is an excellent way to improve your fitness, you can hit your target power or HR without the distractions of stop signs, cars and other cyclists. You also do not have wind in your face or at your back(tailwind). Thie wind does a pretty decent job of blowing off that sweat, slober and sport drink spillage but indoors it just drips on to your bike, floor and trainer. I advise my athletes that they can clean their bikes after road rides but indoors you must do at least three things every ride: 

1-pump your tires, you should do this every ride outdoors as well

2-unless you have a track trainer or rollers, keep the cassette on your smart trainer clean, I have seen ones much dirtier than the bike, that will affect your workout alot 

3-Clean and Lube your chain every ride!! I am still not sold completely on waxing chains as it's very laborious unless you are a tour rider with a mechanic, than by all means wax. I find cleaning and lubing chain every ride woks great

A CLEAN BIKE IS  FAST BIKE 

January 2026

Transitions in triathlon are crucial. If you’re training 8–12 hours a week but not focusing on transitions, you’re leaving free speed on the course.

MiamiTriGuy Coaching isn’t just about triathlon training tips; it’s about executing race-like conditions to ensure you are fully prepared.

Once a week, practice a micro-transition:

• After a bike ride, rack your bike and practice removing your feet from the shoes 1/4 mile from dismount/T2. Change shoes, put on a race belt, take nutrition (even for a 5-minute run), and aim to start your run within 60 seconds.

• After swim sessions, stand up and run a bit to simulate wetsuit removal followed by a quick jog before recovery. Don’t just stop the watch when you finish.

Why it works:

• Saves 1–3 minutes per race with zero fitness gain.

• Trains the brain under fatigue (decision-making matters).

• Builds confidence and calm on race day.

Have questions about my training or services? Whether you're looking for tips on transitions in triathlon, running, swimming, cycling, nutrition and strength training I want to help you on your journey  I am here to help. Get in touch with me today and LET'S GO!!!!