Features from the Shell Files

Endurance Training Tips

Welcome to our hand-picked collection of favourite blogs from Rapid Snail Racing. These featured posts are packed with practical endurance training tips, triathlon coaching advice, race day strategy, mindset guidance, recovery lessons, and nutrition support. Each article has been chosen because it offers something useful, relatable, or wonderfully chaotic for triathletes, runners, Spartan racers, OCR athletes, and everyday endurance athletes who want to train smarter without losing the fun. Whether you are chasing your first finish line, building confidence, learning how to pace, or wondering why your coach keeps talking about Zone 2, you are in the right shell.

Coach Rachel and Robert smiling in a gym with exercise equipment. They wear athletic gear; one in a white "Kona" shirt, the other in a colorful top.

Learn Strength Training for Triathletes: Why It Matters, When to Do It, and How to Do It Right

Strength training for triathletes builds durability, improves movement, reduces injury risk, and supports swim, bike, and run performance. Learn why, when, and how to strength train safely with Rapid Snail Racing.

May 1717 min read

Coach Robert crosses finish line on a park path, cheered by spectators by a medical tent. Red barriers and trees in the backdrop.

Learn to Run: Couch to 5km run, A Beginner’s Guide to Training, Race Day Tips, and What Comes Next

Learn how to run your first 5K with beginner training tips, healthy lifestyle advice, race day strategies, and guidance on what to do after your first 5K.

Apr 219 min read

Patagonman Race Report: An Extreme Triathlon That Tests Grit, Patience, and Endurance

What Is Patagonman? An Extreme Triathlon in Patagonia’s Harshest Conditions Patagonman is an extreme triathlon unlike any other. It begins with a swim in the icy waters of the Aysén fjord, starting in complete darkness before sunrise, with athletes jumping from a ferry into the water. From there, the race moves into a grueling 180 km bike ride through the Patagonian mountains—climbing from sea level to the tree line, surrounded by majestic scenery, relentless elevation, and h

Dec 15, 202510 min read

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

Oct 24, 20253 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

Oct 2, 20252 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.

Sep 17, 20253 min read

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