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The Shell Files
The Shell Files is where we keep our Rapid Snail Racing learning resources, training tips, and endurance education all in one place. These blogs are built to help athletes understand the “why” behind training, build better habits, and feel more confident as they move through running, triathlon, strength training, recovery, and race preparation. Whether you are just getting started or looking to sharpen your endurance skills, the Shell Files are here to help you train smarter, stay consistent, and keep moving forward.
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Conquering the Spartan Trifecta: A Journey of Grit and Community
Three Races. Two Days. One Mindset. The Trifecta is more than a medal set — it’s a test of endurance, teamwork, and resilience. With steep climbs, heavy carries, icy water, and endless obstacles, Blue Mountain’s terrain pushed every athlete to their limit. Coach Robert led the charge with his trademark calm determination. Coach Rachel showed unwavering focus and fierce energy through every obstacle. Sean proved that perseverance and preparation pay off — no matter the challen
4 min read
Master Triathlon Training Program for the Beginner
Triathlons are a thrilling challenge that combines swimming, cycling, and running. Whether you are a beginner or an experienced athlete, training for a triathlon can be both exciting and daunting. The key to success lies in a well-structured training program that suits your level and goals. In this post, we will explore a comprehensive triathlon training program that caters to all levels, ensuring you are prepared for race day. Understanding the Triathlon Before diving into t
5 min read
Navigating Your First Triathlon Anxiety From Morning Nerves to Post-Event Fueling
Embarking on your first triathlon can feel like stepping into a dream. You may experience a whirlwind of emotions: excitement, anxiety, and anticipation all rolled into one. This guide will help you understand what to expect on race day, from the moment you wake up to the post-event celebrations.
4 min read
How to train with a Menstrual Cycle?
Before we get started on how to train with a menstrual cycle, watch the video below: https://youtu.be/h36poEtEbi4?si=h2vHPXup8-4gKpd3 Menstrual Cycle Walkthrough Video How does the menstrual cycle affect training? To make it easier we will just focus on using the two phases of the ovarian phase. Starting off with the follicular phase, this is where your hormones are at their lowest. As the hormones are low, your body has a better ability to access carbohydrate and hydration i
2 min read
Top Triathlon Coaching Tips for Beginners
Triathlons are exciting, challenging, and rewarding. If you are new to the sport, you might feel overwhelmed. The combination of swimming, cycling, and running can seem daunting. However, with the right coaching tips, you can navigate your way to success. This post will provide you with essential coaching tips to help you get started on your triathlon journey. Understand the Basics of Triathlon Before diving into training, it is crucial to understand what a triathlon entails.
5 min read
Endurance Race Reflection Tool
Use our Endurance Race Reflection Tool to assess mental and physical performance after a race. Plot your results on a simple quadrant chart and discover where to improve.
3 min read
Mastering Race Preparation Techniques for Triathlons
Preparing for a triathlon is like gearing up for a grand adventure. It’s thrilling, challenging, and sometimes downright intimidating. But here’s the secret I’ve learned over the years: mastering triathlon race preparations isn’t just about physical training. It’s about mindset, strategy, and those little details that can make or break your race day. Ready to dive in? Let’s break it down together.
5 min read
How Online Triathlon Coaching Can Transform Your Training
Triathlon training can feel overwhelming—juggling swim, bike, and run while balancing life. Online coaching changes that by giving you personalized plans, flexible scheduling, and real-time feedback through apps like TrainingPeaks. With expert guidance, community support, and strategies tailored to your goals, online coaching helps you train smarter, avoid setbacks, and unlock your full potential.
4 min read
My Journey to the Ironman World Championships in Kailua-Kona, Hawai‘i
A look at the Journey of Rachel Welsford to the Ironman World Championships in 2022.
7 min read
My Journey to Ironman: A Triathlete's Story
Triathlon has been woven into my life for as long as I can remember. At just four years old, I was tagging along with my grandparents to watch my dad race. I can’t recall my very first triathlon, but my sisters and I did countless kids’ races through the Multisport Canada Series and Tri Kids Series in Ontario.
4 min read
Embracing a New Challenge: How Spartan Obstacle Course Racing Became Part of My COVID Experience at Blue Mountain
Spartan Race report for Robert and Rachel Welsford
4 min read
My Unforgettable Journey at Ironman UK 2009: A Triathlete's Personal Race Report
Ironman UK 2009 Race Report
7 min read
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