Posts by Craig Alexander
Daily Core Routine
STC Webinare 101822 Core from Sansego In our recent member survey, the number 1 most requested topic was how to improve functional strength. In this STC webinar, I share my thoughts about the importance of functional strength and describe my favorite core strength routine (that I still do almost every day!)
Read MoreSwim – Speed (Fast 50’s)
This is a swim session called Fast 50’s, designed to improve our specific swimming speed. Swim speed is a product of our stroke length and our arm turnover. If we want to increase speed, we need to increase our arm turnover while maintaining a maximum stroke length. This session helps us do this by promoting…
Read MoreSansego in Kona
Every year we like to dedicate some time at the Hawaii IRONMAN to spend with our Sansego Tri Club members and their friends. So, for 2022, we invite you to attend some or all of the following: Monday, October 3 4:00pm at Dig Me Beach STC athlete swim with Craig. Meet Crowie at the pier…
Read More5 Pillars of IRONMAN
In this 2015 interview Crowie shares his 5 Pillars of IRONMAN, which formed the framework of his amazing career. He discusses the importance of balance, consistency, endurance, adaptability and recovery. His timeless advice resonates as strongly today as it did then.
Read MoreHow to Optimize Recovery
September 9, 2022 Training and Race Recovery from Sansego Often often overlooked, recovery is the cornerstone of your improvement as a triathlete. In our training cycle of overload and adaptation, recovery is where the true gains are made. In this informative STC webinar, Crowie shares his insights and knowledge on the art and science of…
Read MoreTapering TIps
STC webinar 082622 from Sansego
Read MoreImprove 70.3 Swim Speed
Here’s a swim session I typically performed weekly, especially when preparing for an upcoming IRONMAN 70.3 race. I liked it because it was very efficient; wasn’t overly fussy with complicated pyramids and sets; and it helped me reinforce what was most important to my triathlon swimming. Workout Objectives: The purpose of this workout is to…
Read MoreMy 2 Favorite Bricks
Running off the bike is difficult. All triathletes must learn to deal with its awkwardness and discomfort, which make triathlon running so different from pure road racing. The good news is that faster triathlon running is a learned skill. One of the best ways to shorten your learning curve is to commit to regularly scheduled…
Read MoreYour IRONMAN Fueling Plan
STC webinar 081122.mp4 from Sansego In this STC members-only webinar, Craig dives more deeply into his process for how to personalize your race-day nutrition plan. In this presentation, Crowie covers: 3 critical components of all race-day nutrition plans 4 event-specific factors that affect any fueling strategy What Craig ate & drank during his best Hawaii…
Read MoreIncrease Threshold Speed
Even with limited training time, you can increase your cycling threshold speed with this efficient workout. While you can perform this session either indoors or out, I find that when I’m really pressed for time, indoors is best. I can be on and off the bike in just about 1 hour. Warm-up 10 min aerobic…
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