https://www.r3endurance.com/blog daily 0.75 2026-03-11 https://www.r3endurance.com/blog/longevity-in-triathlon-the-5-pillars-to-stay-injury-free monthly 0.5 2026-03-11 https://www.r3endurance.com/blog/overtraining-what-are-the-signs-and-how-to-prevent-it monthly 0.5 2024-09-22 https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/78e94f1c-fa6a-405c-83b7-60a73c708de7/headshot.jpg Blog - Overtraining, what are the signs and how to prevent it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.r3endurance.com/blog/heat-training-and-cardiac-drift monthly 0.5 2024-07-15 https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/021e4cac-292b-4c4b-85a7-6cd99c61f769/View+recent+photos.jpeg Blog - Heat training and cardiac drift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.r3endurance.com/blog/what-is-tapering monthly 0.5 2024-04-21 https://www.r3endurance.com/blog/race-day-nutrition monthly 0.5 2024-03-16 https://www.r3endurance.com/blog/master-your-transitions-for-your-next-triathlon monthly 0.5 2024-03-16 https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/9bdb9e7b-2ee3-4e53-9236-713c22fb6ccf/IMG_1461.JPG Blog - Transition tips for your next Triathlon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/eb06853c-dbca-4ba1-9cad-c97e135d2250/IMG_1463.JPG Blog - Transition tips for your next Triathlon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/e8c45e39-e296-4b66-83ff-2cf8be0ae8a3/IMG_1518.jpg Blog - Transition tips for your next Triathlon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/72922d9e-117f-4760-978b-a9302eac07ea/IMG_0729.JPG Blog - Transition tips for your next Triathlon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.r3endurance.com/blog/neck-pain-and-headaches-in-triathletes monthly 0.5 2023-08-29 https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/b6c7deb8-087b-4cb4-abd5-1ed7e3de897e/IMG_8986.jpg Blog - Neck pain and headaches in triathletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/15c6417f-732a-4c1d-aa2d-fe20fa3bf82c/IMG_8989.jpg Blog - Neck pain and headaches in triathletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/3cc436dc-b82b-42a0-8833-df6785c478e7/IMG_8981.jpg Blog - Neck pain and headaches in triathletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.r3endurance.com/blog/running-and-parkinsons-disease monthly 0.5 2023-06-20 https://www.r3endurance.com/blog/fix-a-flat-on-your-bike monthly 0.5 2023-06-10 https://www.r3endurance.com/blog/progression-of-4-kick-on-side-kos-swim-drills monthly 0.5 2023-06-04 https://www.r3endurance.com/blog/runners-dont-forget-the-gluteus-medius monthly 0.5 2023-05-28 https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/62b83e5d-409e-415c-8ff7-49b49d8b8924/IMG_7891.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Clamshell resisted: take a resistance band around the knees, start with feet touching and knees touching in a bent knee position laying fully on your side. Raise knee up while rotating at the hip, keep your spine in alignment and do not rotate at the trunk (compensation). Repeat. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/6bf65014-e716-478b-9bbc-063419b808db/IMG_7944.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Plank Clamshell: start in a side-lying plank, raise hips and rotate knee up, then come back down. Repeat. Remember to keep your spine neutral in alignment. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/99428f39-5b59-4bdc-bc6c-74e360107fa4/IMG_7892.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Side-lying Straight Leg Raise (SLR) wall slide: position yourself against a free wall, align your heel up with the wall, slide the heel up the wall without rotating at the trunk, bring leg back down. Repeat. You can add a resistance band or ankle weight for greater force. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/300f2b2e-5a2e-467d-a3aa-dd2d01de8de2/IMG_7889.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Bridging with resisted hip ABDuction: lay on your back with resistance band at the knees, perform a posterior pelvic tilt to engage the deep lower abdominals (transverse abdominus), squeeze glutes as you raise your hips up, spread knees apart keeping glutes engaged, hold for 5-10sec, bring knees together and return to start position. Repeat. You can perform this with both legs, or for a challenge straighten one leg out and perform hip abduction against band while in a bridge. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/29e43064-3969-47f2-bb86-98187d4e4988/IMG_7886.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Firehydrant: Start in quadruped position on all fours, keep spine in neutral, rotate the leg out to the side as shown, repeat. You can add a band above the knees for greater resistance. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/4d2a73e4-2653-4aae-b6cd-1d50eb141df9/IMG_7931.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Resisted side steps or SLR: Shown above is SLR- keep your legs straight and extend the leg laterally while keeping spine neutral. Side steps: step together and out to the side, keep a slight bend in your knees. https://images.squarespace-cdn.com/content/v1/645663f8036a2b79b1c94b37/71da7cbd-e42c-4fa7-bab2-df6ceec7c322/IMG_7876.jpg Blog - Runners, don’t forget the gluteus medius - Make it stand out Monster walks: with a slight bend in the knee, step forward and lateral at a diagonal and then step together, repeat. 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