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May 25, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 13, Volume 13

Technique driven swim elements; endurance performance tips and personal growth essentials

Regrets. Webster defines regrets as: feel sad, repentant, or disappointed over (something that has happened or been done, especially a loss or missed opportunity). In all disciplines within our lives, training, racing, education, relationships, and our nutrition, look at each day as an opportunity to stay consistent with a high intensity to complete the necessary hard work. Leave it to no one else for your success. Eliminate all regrets.

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May 18, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 12, Volume 12

Technique driven swim elements; endurance performance tips and personal growth essentials

The Necessary Habits to Become Mentally Tough

Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of, Bethany Hamilton. The process of being mentally tough is one that is developed. We can debate it all day long if one is born mentally tough or not but the good news is we all can develop the habits of people who are mentally tough. In a compelling article written by Jeff Haden, he identifies the Seven Habits of People with Remarkable Mental Toughness.


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May 11, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 11, Volume 11

Technique driven swim elements; endurance performance tips and personal growth essentials

 There are ten simple, critical steps to succeed in the world of endurance training and racing.  

There is a lot that goes with endurance sports training. From the training itself to proper nutrition, good sleep and other aspects, the list of things to be done seems endless. However, there are also things you may be doing that are detrimental to your success. The following 10 items are:

1. Stop Ignoring Recovery

What you eat, how much you sleep, the beers, it all affects you. The intensity you go on easy workouts is also vital. Without recovery, there is no training. The formula for training is Training = Stress + Recovery. If athletes only do the stress part, the adaptations won’t happen, or will soon stop. Yet, we all know an athlete that says, “I’m just going easy today.” And doesn’t really mean it. Don’t be the athlete who trains hard, but then eats a bunch of junk food, stays up late drinking and partying, and yet wonders why they can’t get any faster.

2. Stop Doing Other Athlete’s Workouts

Instead, focus on what workouts YOU need. Sometimes, (in fact many times), that means you need to train alone. Peer pressure is no way to train effectively if you train with a lot of egos, let them go. Limit group workouts to those which are in line with your goals and specific needs, at the right time. This especially includes recovery workouts. (See #1). If you can’t train effectively on your own, then you are not addressing the real issue. If you really are committed to your goals, training according to those goals shouldn’t be in question.

3. Stop Sabotaging Your Training

When life gets stressful, skipping workouts because you’re not in the mood only brings about more stress and frustration with training and lack of results. Training is your escape, keep it that way. Skipping that transition run because you think you’re too tired, is a missed opportunity to build confidence with a great run, or to learn to better pace your bike. So many of us value performances in our lives, and to not give yourself the best chance to perform, just sabotages your efforts and investment.

4. Stop Ignoring Your Diet and Weight

What you eat affects your recovery. (See #1). If you aren’t thin, you aren’t as fast as you can be. I’m not saying you should look anorexic, or be unhealthy, but to think those extra 10-20 lbs. you could lose aren’t affecting your performance, is ignoring the obvious. If you’re 20+ lbs. over an ideal race weight, there is no training plan or lightweight bike that can overcome that handicap. The excess weight also means higher risk for injuries, which can sabotage your training. (See #3).

5. Stop Obsessing About Volume

If it really mattered, the athlete who did the most volume would win every race. Ultraman competitors would be the best Ironman and sprint racers. Tour de France winners would win the single-day races. It’s about the quality of training you do, not how much training you do.

6. Stop Doing the Same Thing Over and Over

The body responds best to variance in training. If you’ve been doing the same things over and over for years, and aren’t happy with the results, or seem stuck at a plateau, it’s time to address the real issue, your training. If you’re not satisfied with what you’ve gotten from your training, then change it.

7. Stop Ignoring Your Warm-Ups and Cool-Downs for Your Workouts and Races

The older you are, and the higher your goals, the more they matter. It’s like sabotage. (See #3). Research shows these help greatly with performance and recovery, so make it a priority.

8. Stop Ignoring Technology in Your Training

You use technology in nearly every aspect of your life, from your iPhone/Android to your laptop and software at your job or at home. Why is it so hard to believe power and pace data can help your training and racing on a daily basis? (See #3). If you’re not willing to learn how to use these tools, how committed are you to your goals if you know they can help? If you’re afraid the data might tell you something you don’t want to hear, then See #3.

9. Stop Thinking You Need a Faster/Newer/Better Bike

You need to get training right. (See #1-#8).

10. Stop Being Negative With Yourself

There is nothing any one or any coach can tell you that will supersede what you say to yourself. If you don’t believe in yourself when you toe that start line, the result is pretty much already determined.

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Apr 27, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 10, Volume 10

Technique driven swim elements; endurance performance tips and personal growth essentials


This is the second time in a very short period we addressed the topic of sleep. The essence and necessity of sleep is vital to our success in our daily existence along with our athletic endeavors.

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life and safety.


Hear how the #1 factor of your performance is your sleep in this youtube video: The Importance of Sleep


Sleep disturbances are linked to a variety of health implications and the long-term effect could be costly. Here is a great article titled “Big Snooze:  Sleep Disturbances May be Stealing Your Health” from

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Apr 20, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 9, Volume 9

Technique driven swim elements; endurance performance tips and personal growth essentials



There is a distinct difference between doing the necessary Hard Work and simply working hard. Staying in our comfort zone and working hard is easily known to us, recognizable, without challenge and simply comfortable.

Doing the necessary Hard Work takes time of reflection establishing what needs to be done, with a deliberate and purposeful approach to change. Will it hurt, probably. Will it be uncomfortable, yes in all possibility. Is it worth it, most definitely.

Goal for the week:  What is the ONE thing you need to start to change immediately? Not tomorrow, not next week or next New Year’s resolution, NOW!

Create the necessary resolve to get it done. 


Excellent video from Authority Nutrition:  6 High-Protein Foods That Are Super Healthy

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Apr 13, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 7, Volume 7

Technique driven swim elements; endurance performance tips and personal growth essentials

 Buda once said: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” Scientists have been debating for years is the mind there to serve the body or is the body there to serve the mind. Well, the debate continues and one thing all parties agree upon is that nutrition is the foundation of our existence.

This week in a compelling podcast David Asprey addresses the necessity of feeding the brain:

More great info from Kris Gunnars, BSc, Authority Nutrition, about two things to REMOVE from your diet. (Ok, you don’t have to remove them completely. But if you cut back by 80-90% then you should see massive benefits). These two things are added sugars and refined carbohydrates. These are the two most fattening ingredients in the modern diet, by far.

What are they?

Added sugars are sugars that are added to foods. The two most common types are sugar (sucrose) and high-fructose corn syrup, but they can also be found under various other names on ingredients lists. They are found in soft drinks, candy and all sorts of processed foods … many of which you wouldn’t consider as sweet.

Refined carbs are usually grains that have been processed. For example, white bread is made from refined wheat. In contrast to whole grains, refined grains have had the fiber-rich shell and nutrient-rich germ removed from the seed. What is left is basically just a bunch of blood sugar spiking carbs with very few essential nutrients (often termed “empty” calories). Just like sugar, refined carbs are unhealthy and highly fattening. They are best avoided, or at least severely limited.

Why sugar is harmful and fattening:

Sugar is made of two molecules … glucose and fructose. Although glucose can be metabolized by almost every cell in the body, fructose can only be metabolized by the liver in significant amounts. In the context of a high-calorie, high-carb diet, a lot of that fructose gets turned into fat in the liver. This can increase liver fat, leading to type 2 diabetes and various other health problems. Sugar in liquid form is even worse, and this is the most harmful source of added sugar. Liquid sugar calories don’t make you feel full like other sources of calories, so you end up adding all those calories on top of everything else you’re eating. In one study, children who drank just one serving of a sugar-sweetened beverage each day were a whopping 60% more likely to become obese. This is supported by numerous studies. They are very clear that added sugars are both harmful and highly fattening. Keep in mind that this refers only to added sugars, not the sugars found naturally in fruits and vegetables. Whole foods that naturally contain sugar are healthy, but foods with added sugar are not.

If you have a propensity towards weight gain, then you need to avoid added sugar as much as possible. If you can eat it in moderation, then that’s fine. The dose makes the poison. But you may run into major problems when you try to eat sugar in moderation because sugar also appears to be addictive for many people. Generally speaking, the less sugar you eat, the better. But avoiding sugar-sweetened drinks completely is a good idea.

Why refined carbs are bad for you:

Refined carbs are usually grains that have been stripped of almost all of their beneficial nutrients. This is because the fiber-rich bran and nutrient-rich germ are removed during processing, leaving just the carb-rich endosperm. Whereas whole food sources of carbs are generally healthy, refined carbs are extremely bad for health. They are “empty” calories … just long chains of glucose molecules that are rapidly digested and lead to big spikes in blood sugar levels. When blood sugar levels go up fast, they also go down quickly, which tends to cause hunger and cravings. For this reason, it is not surprising that studies show refined carbs to be strongly associated with weight gain, obesity and metabolic diseases like type 2 diabetes. Refined carb sources include white bread, white pasta, pastries and others. If you avoid them 80-90% of the time then you should see massive improvements in your health and weight.

What to do?

Added sugars and refined carbs are extremely fattening and bad for your health. For optimal health (and weight), try to eat mostly whole, single ingredient foods — NOT foods with empty calories from added sugars and refined carbs.

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Apr 6, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 6, Volume 6

Technique driven swim elements; endurance performance tips and personal growth essentials

There is an old saying in the fitness and training arena that goes “Your training starts in the kitchen.” A simple saying, but very true in its nature.  Many endurance athletes have a twisted misconception because they think they ride for 3 hours, swim 2000m and lift weights in the gym they can eat whatever they want. Wrong!

There is another bouncy little saying that goes “You can’t out exercise a bad diet.” The idea that you can eat whatever you want is the wrong approach. I don’t know about you but snacking is my biggest challenge this week. Look for potential opportunities to snack and eat wiser. Let’s shed those last few nagging pounds that will make us lighter, faster and, dang, make us look so good. Enjoy this week, stay well and swim well.       


10 Healthy High Protein Snacks

Great article from Authority Nutrition on the benefits of Protein.

The Single Most Important Nutrient to Lose Weight on “Autopilot” is Protein. Studies show that if you eat more protein, you lose weight on autopilot … even if you make NO other changes to your diet. the biggest reason why protein is so great for weight loss, is that it reduces your hunger. Numerous studies have shown that when people go on a high-protein diet, they eat fewer calories automatically. For this reason, calories from protein are a lot more slimming than calories from carbs and fat. protein increases levels of satiety (appetite-reducing) hormones like GLP-1, peptide YY and cholecystokinin. It also lowers levels of the hunger hormone ghrelin. In other words, by replacing carbs and fat with protein, you reduce your hunger hormones and boost your satiety hormones.

Protein boosts metabolism by 80 to 100 calories per day. Not only does protein make you feel so full that you eat fewer calories, it also boosts your metabolism significantly, even during sleep. This means that if you increase your protein intake you will burn more calories every day. One of the main reasons for this is the “thermic effect of food” (TEF). This is the amount of calories you burn digesting and metabolizing different foods. Protein has a thermic effect of about 20-30%, compared to 5-10% for carbs and 0-3% for fat. This means that if you eat 100 calories from protein, only 70-80 of them end up as usable calories. A high protein intake has been shown to boost metabolism and increase the amount of calories you burn by 80 to 100 calories per day.

Protein also slashes cravings. Cravings are the dieter’s worst enemy. They are one of the biggest reasons why people fail on their diets. If you are a “yo-yo” dieter, then chances are that cravings are THE reason why you haven’t been able to stick to diets for very long in the past. Another common problem is late-night snacking. Many people gain weight because they get cravings at night, so they snack in the evening. These calories then get added on top of all the calories eaten during the day. Interestingly, protein has a powerful effect on cravings and the desire to snack at night. Breakfast may be the most important meal to load up on protein. In one study, a high-protein breakfast significantly reduced cravings throughout the day.

Other benefits of protein. Reduced hunger, increased metabolism and reduced cravings. It doesn’t end there. Protein also helps you maintain your muscle mass, or even gain muscle if you need it. Muscle is metabolically active and burns calories around the clock. It is also good for bone health and can lead to modest reductions in blood pressure.

The best way to get all the benefits of protein is to include a high-protein food in most of your meals. High-protein foods include:  Eggs, Fish/seafood, Meat/Poultry and Legumes. Here is a link to an article with 20 high-protein foods.

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Mar 31, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 5, Volume 5

Technique driven swim elements; endurance performance tips and personal growth essentials

The intention of each day is to extract the most of every moment. We are instructed, schooled and enlightened to list our goals and, with gusto and passion, attack with aggression to divide and conquer. You need to do it every day. As the great MMA fighter, Demetrious Johnson, said: “When the daily grind of training gets to me, whenever I get tired and want to half-ass my workouts or skip a training day, I remind myself EFD-Every Freaking Day. Consistency is king and I won’t reach and stay at the top if I don’t consistently put in the work.” So, when the grind of the day, week or month starts to wear on you and you are not quit feeling it and not up to the workout or challenge and just want to skip your training, you need to remind yourself and say EFD.


I had the great privilege of doing an interview with Graham Brown of Endurance FM, the voice of endurance sport business. Here are some highlights:

  • My philosophy of swim coaching
  • What drives me to constantly improve and learn even at the age of 62
  • How I differentiate myself as a triathlon coach in a crowded market place



Here is an excerpt from a great article “Make Progress Every Single Day: 4 Proven Ways to Get Consistently Great Results-In the Gym and in Life” by Joel Jamieson

Strategy #3: Narrow your goals. (Or, stop trying to do everything at once.)

Your body only has a limited amount of energy to allocate toward moving, thinking, and staying alive. If you set too many fitness goals at once, you will not have the mental or physical energy to pursue them regularly. You set yourself up to fail before you even begin.

I’m not talking about beginners. When you first start dieting or exercising, you will see initial progress from decreasing your total calories and from becoming active. This is because you are establishing a baseline level of fitness or bodyweight.

But once that baseline is established, you must spend more time targeting each area of fitness you want to improve. Since you only have so much time and biological resources to devote toward training, you need to define fewer, more specific goals.

The other reason you should pare down your fitness goals is to minimize the negative feedback from falling short of your expectations.

For example, let’s say you expect to lose weight, gain strength, and decrease your 10K race time during your current training block. If you only gain a moderate amount of strength and see little-to-no change in the other two areas, your brain registers the error in its initial reward prediction by decreasing dopamine levels.

As you continue to work out and your progress becomes harder-earned, your brain continues to devalue your training. You start to ask yourself questions like, “Why am I expending all of this energy if I’m not reaping any tangible benefits?”; “What will this one workout really accomplish? It’s not a big deal if I skip just this time.”

You are far better off dedicating your limited time and resources to pursuing 1-2 goals at a time and seeing measurable (albeit, potentially slow) progress.


Xterra is giving away an amazing package, but the chance to enter expires on March 31, 2017.

Their newly released Vengeance Sleeveless Wetsuit, along with a SCICON Aerocomfort TRI 3.0 TSA Bike Travel Bag is being given away this month as one giant package valued at $1275.

All you need to do for your chance to win is CLICK HERE for multiple ways to enter.


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Mar 23, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 4, Volume 4
Technique driven swim elements; endurance performance tips and personal growth essentials


Thomas Mann once said that “order and simplification are the first steps toward the mastery of a subject.” This week we address the simple but essential elements to our nutrition not only in training but to maintain a healthy and vibrant lifestyle. In our swimming, the kick can be the most confusing but mastering it will lead to a more efficient, effective swim. Goal setting and taking advantage of each day is critical as Victor Cruz warns “There’s only one life. There’s no repeat. You only get one life and you gotta take advantage of it.” Make it a great week!

I am often asked how to effectively do the 2-beat kick. You will want to watch this video demonstrating the 2-beat kick a few times to understand the timing between the hips, the kick and the pull. Would love to hear your feedback.

Excellent video on why you should take full advantage of each and every day.

Why we need to get away from sugar as our primary source of fuel as an endurance athlete.



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Mar 16, 2017   //   by Frank Sole   //   Blog  //  No Comments

Week 3, Volume 3

 We are told that motivation comes from within through the power of hearing how others have overcome and the stories of how they conquered their demons which is encouraging and inspiring in our own pursuit of excellence. Make this a powerful week! 

Listened to a great podcast from Navy SEAL David Goggins, The Toughest Athlete On Earth — His Thoughts On Mindset, The 40% Rule & Why Purpose Always Trumps Motivation. Enjoy!

As identified by Benjamin P Hardy in his article “Do These 30 Things If You Want to Be Unstoppable” Behavior #3 – Never be satisfied.

 “The drive to close the gap between near-perfect and perfect is the difference between great and unstoppable.” — Tim Grover

Even after you achieve a goal, you’re not content. For you, it’s not even about the goal. It’s about the climb to see how far you can push yourself.

Does this make you ungrateful? Absolutely not. You’re entirely humbled and grateful for everything in your life. Which is why you will never get complacent or lazy.

Have you ever been told you can’t do something? Watch and listen to Darren Hardy equip you with the tools to best combat the doubters.

 by Frank Sole, triathlon coach and premier swim tactician for endurance athletes


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