By: Nicole Boger On: April 17, 2018 In: Education Comments: 0

Are you making these “Hilly” mistakes?   Here in South Florida, there’s a good chance that you are using an overpass bridge to replicate biking or running on hilly terrain. But are you doing these hill repeats correctly?   Here are the top 3 reasons why and how you...

Read more
By: Nicole Boger On: November 15, 2017 In: Education, Motivation Comments: 0

Master The Race Map out a solid race day strategy to avoid mishaps and accomplish your goals.   You’ve worked hard on your long runs, hard training sessions and recovery efforts. Now it’s time to plan out the moments of your race day. Start charting your plan one week...

Read more
By: Nicole Boger On: November 09, 2017 In: Education Comments: 0

Does your left arm look like this while swimming? Today let’s chat about how to remove Crossover while swimming. If your hand crosses the center line in front of your stroke, it can disrupt your catch, cause you to “snake” down the pool/open water, increase rate of shoulder injury,...

Read more
By: Nicole Boger On: November 09, 2017 In: Education, Uncategorized Comments: 0

Recovery vs Rest. Does this sound like YOU?   ~As triathlon and endurance sports become year round events, many athletes want to compress more and more events into the same amount of time.   *Many athletes continually think that MORE is BETTER.*   Sometimes it is…most times it is...

Read more
By: Nicole Boger On: October 24, 2016 In: Education Comments: 1

Endurance Athletes, listen up. This is KEY. Stop what you are doing and pay attention to this next sentence.   Ready? “If you want to get stronger & faster, and have less injuries, you need to do strength training.” AND, you need to do it in a way that...

Read more
By: Nicole Boger On: August 18, 2016 In: Education, Motivation Comments: 0

A few months ago, my beloved Garmin 910 finally went to Tech heaven. Over the past 6 years, we’ve had many many miles together. We’ve shared triumphs, pain, suffering and plenty of exhilaration together. But….at $150+ to fix, it just wasn’t worth saving her (him?). It wasn’t a big...

Read more
By: Nicole Boger On: June 29, 2016 In: Education Comments: 1

Are YOU focusing on being the best athlete you can be? The top 10 things to focus on 24 hours a day, every day, to be a Winner.   Nutrition. What we eat directly effects how we recover and how we perform. Chose your foods wisely. Sleep. Sleep is...

Read more
By: Nicole Boger On: June 24, 2016 In: Education Comments: 0

When you go into a training session, there should be a reason, purpose and end goal to that session. If you are following a training program, each session should be in a certain order focusing on building the appropriate energy system, while reaching important milestones along the way. It’s...

Read more
By: Nicole Boger On: June 22, 2016 In: Announcements, Community Events, Education Comments: 0

Fear and Anxiety in the open water is common among triathletes. We’ve ALL had it happen. The gun goes off and WHAM the heart rate spikes, we can’t breath, people are swimming over us, and then we start getting nervous, worried, and afraid. Those first few minutes of the...

Read more
By: Nicole Boger On: June 15, 2016 In: Uncategorized Comments: 0

What a great open water swim clinic! Thank you Boca Raton Triathletes and Women For Tri for bringing the efforts to grow the numbers of female triathletes, back to the local community. Grassroots works, and we’re proud to be a part of this amazing community. Coach Nicole and Coach...

Read more