The Shell Files

Sep 213 min read

An athelete looking out to a lake with the sunsetting in the background with the words September Calm is Fast

Mastering Race Month: September Triathlon Strategies for Calm, Confident Performance

September is race month for many athletes. Learn triathlon strategies on how to taper correctly, stay mentally calm, and execute your triathlon plan with confidence.

Sep 73 min read

Triathlon and Spartan race taper guide image showing endurance athletes preparing for race day with focused, low-intensity training.

Triathlon & Spartan Race Taper Guide: How to Prepare for Sprint, 70.3 & Ironman 140.6 Events

Learn how to taper properly for triathlon and Spartan race events. A complete endurance taper guide for Sprint, Olympic, 70.3, and Ironman 140.6 athletes—covering intensity, rest, nutrition, hydration, and mindset.

Aug 173 min read

a an athlete with a wetsuit on and adjust googles with their back to the camera looking out to the water with the words August Execute, Don't Experiment

Triathlon Race Execution: How to Master Pacing, Fueling, and Focus in August

August is race execution month. Learn how to finalize your fueling, pacing, and mental strategy for peak triathlon performance.

Aug 33 min read

Mental Fatigue in Endurance Training: The Mid-Season Trap

Mid-season endurance training is mentally harder than most athletes expect. Learn how mental fatigue builds, why it’s normal, and how to avoid burnout before race day.

Mindset & Training Life

Jul 202 min read

An athelete riding into the sunset with the words July Learn from the Fire

Peak Season Triathlon Training: How to Thrive in July Without Burning Out

July is peak triathlon season. Learn how to train smart in heat, master pacing, fuel long efforts, and maintain confidence during the toughest month of the year.

Jul 64 min read

White stovetop in kitchen covered with GU gels, Honey Stinger, Maynards and Cadbury candy packets arranged in rows.

Race Week Checklist: What to Pack, Plan, and Not Panic About

Prepare for race day with this race week checklist for running races, Spartan OCR races, and triathlons. Plan your gear, nutrition, hydration, sleep, and race morning routine with confidence.

Race Day Strategies

Jun 227 min read

Coaches Rachel and Robert in Rapid Snail Racing jerseys pose on a deck with a lake and blue sky behind them.

Beginner Triathlon Starter Checklist: What You Actually Need to Start

Thinking about your first triathlon? Learn what gear you need, what to avoid, how to train for the swim, bike, and run, and which beginner race distance is right for you.

Jun 2213 min read

Heat Training for Endurance Athletes

Learn how endurance athletes use heat training to prepare for hot races. Safe strategies for triathlon, Ironman, Spartan, and endurance events.

Jun 154 min read

An atlete sweating standing infront of fire with the words June Train Smart or Burn Out

Mid-Season Triathlon Success: How to Train Smart in June Without Burning Out

June is high-volume, high-demand triathlon season. Learn how to train smart to fuel, recover, and peak intelligently during the toughest month of training.

Jun 13 min read

An athlete riding a bike toward the sunset with the words May Build Durable Confidence

Building Endurance Confidence: May Triathlon Training That Prepares You for Breakthrough Races

May's triathlon training is endurance month. Learn how long rides, brick workouts, and disciplined pacing build unstoppable triathlon confidence.

May 43 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