Feeling tired after a morning session and want to get a recovery swim with a bit of benefit ? Check this session below :

Warm up – 300 easy choice
Main Set – 4,3,2,1 (1,750m)
4 x 100, 4 x 50, 4 X 25
3 x 100, 3 x 50, 3 X 25
2 x 100, 2 x 50, 2 X 25
1 x 100, 1 x 50, 1 X 25
200 cool down as 25 lick 25 backstroke
100’s are easy, 50’s are moderate, 25’s are fast All with 15s rest NO shorter !
* All with buoy (optional)

The intervals are short enough not to overload your aerobic system. The fast 25’s helps to keep good form while work on speed a bit.

The buoy will minimize kicking so it keeps HR low (good if you have done a aerobic demanding set in the morning).

by Curtis Kloc

Are you a procrastinator? Do you know what you should be doing? But not doing it? Are you reading an article about a better way to do what you need to do and never actually getting around to it?

Well, it’s Monday morning and I know you think you had a hard training weekend and you need to recover. You do, but let’s get that leg workout out of the way first thing on a Monday morning. All you need is 30-40 minutes and two dumbbells somewhere between 10lbs and 30lbs (5kg and 15kg), depending on your current strength level. Don’t be an A type and overdo it and pull something with a weight that is too heavy.

This will work all of your leg muscles, including your glutes and the inside & outside of your hips. And you’ll feel great knowing you got your leg workout done for the week. You can even post some leg day memes on your Facebook page or post on the Team MaccaX page.

Warm up

  • 100 jumping jacks
  • 200 jump ropes
  • 10 body weight walking lunges with arms straight above your head (almost touching your ears)
  • 20 body weight squats (get your hips below your knees)
  • Easy 60 jog or jog in place

Main Set 1



10/leg walking Lunges with dumbbell weights, bicep curl each time you stand






15 squats with weights into swimmers press







20/leg fire hydrants




Water Break 60-90 seconds

Repeat Main Set 1

  • Run 60 seconds or 200 jump ropes

Water Break 60-90 seconds

Main Set 2

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  • 10 sumo squat with upright row
  • 15 one legged deadlift (only use one of the weights)
  • 20/leg plank with butt kick

Water Break 60-90 seconds

Repeat Main Set 2

  • Run 60 seconds or 200 jump ropes

Main Set 3






  • 10/leg Chair Lunges
  • 15/leg One Legged Calf Raises
  • 20/leg leg abductors

Water Break 60-90 seconds

Repeat Main Set 3

  • Run 60 seconds or 200 jump ropes

 *Cooldown and stretch, foam roll

*do not skip

Aren’t you glad you have your leg workout done for the week ?!

If you have questions about technique or other strength issues, email me at

by Curtis Kloc

For those in the Northern hemisphere, the triathlon season is coming to an end. Time to think about winter, base training, nutrition, planning next year’s race season, etc.

One of the best ways to make sure those things happen is to write them down, then you can think about what daily steps you are going to take toward reaching those goals.

Have you reached your racing potential? What’s holding you back? Endurance, strength, muscular endurance, technique, racing weight? Print this out and grab a sharpie…

Most of us age group triathletes could stand to lose some lbs and gain functional strength.

Answer these questions:

Question One

What does your ideal body look like? Weight? Body fat? Strength? Endurance?

i.e. Can you find people you know, celebrities, people whose pictures you can find that help inspire you…

Belinda0001 Chris-McCormack-Wanaka-2013-IMG_5061








Question Two

What does your ideal state of health look like? Are you always injured? Over-trained? Lack of strength?

i.e. To have a vital, energetic, strong, and disease-free body that lives long and allows me to stay active and enjoy my life to the fullest.

Question Three

Why do you want to achieve these goals?

i.e Confidence? Kona? Overcoming huge medical obstacles? Ego?






Question Four

What limiters do you have that will stop you from achieving these goals, and what can you do to overcome the limiters? Hire a coach, a personal trainer, a sports nutritionist?

Sergio Academy
MaccaX Coach – Sergio Borges


i.e. A triathlon coach would help me put together a better race season that is more thought out and properly prepared for.

One month of sports nutrition advice would have me closer to my racing weight at the right time.




Assess yourself

Now, let’s see where your overall functional strength, mobility and coordination is to start this off-season. (This is something you should do every 3-5 weeks to see how your strength and conditioning program is progressing…)

60 seconds for each item with 1-3 minutes of rest between each one.
Do in order
This should take you about 30 minutes.
It’s a good workout that takes very little equipment when you’re in a pinch!

I’ve included my number in (parentheses.)

Can you beat the coach? Let us know how you go!

  • Push-Ups                                (67)
  • Straight Leg Sit ups                (48)
  • Jump ropes                             (139)
  • Box Jumps                               (47)
  • Body Weight Squats                (59)
  • One lap (~ 365 yards)              (:57)
  • Burpees                                   (16)
  • In n Out with arm wrap (abs)  (75)
  • Bench Dips                              (56)
  • Arnold Press                            (17 @ 35lb dumbbell)
  • Push Press (ab ball)                 (28 @ 35lb dumbbell)

To Your Health,

Curtis Kloc, Certified Personal Trainer

If you’d like a personalized strength or weight loss plan that actually gets results, email me at

Ironman Hawaii desperation….

We are only a few weeks until IM World Champs and, like it happens every year, athletes started to get anxious and to “Look For Answers” and that’s a recipe for failure.

This is NOT the time to question yourself!

If you have done enough long rides or runs, if you can get one more long session in but instead to trust on your training and in the process. Training is way more then long rides or runs, it’s about the consistent training load. So if you want to know if you’re ready, think about how consistent hard training you have done. That does not mean volume only, but a combination of all, including recovery…

Think like an MMA fighter getting into the ring. When he steps on the mat,inside the octagon, I’m sure he’s not thinking about how much training he has done, but instead, how not to get beat and to defeat the opponent. It means that there’s nothing you can do about the past and you have to focus on the present, controlling the controllable . And that means giving your 100% ON the day !

Now it’s time to focus on the things you can control :

* Consistent training
* Recovery (massage, rolling, stretching, etc)
* Sleep
* Clean Diet w/ enough nutrients
* Low stress

Also for some ‘inexplicable’ reason, athletes start to think about new equipment selection, different special nutrition or race suit: ALL things that can actually CREATE more stress and uncertainty on the race day (which ruins your confidence.)

Stick to what you TRUST and feel COMFORTABLE! Meaning, no changes on bike equipment or position, new shoes or magic nutrition plan, do what you do EVERYDAY when you train so when you get to race day it will be “Just like another training day.”

Don’t ruin your race before you even start, focus on the now !

See you in Kona

In an effort to become better endurance athletes, we dedicate a great deal of time to training and racing at a level which continually stresses our bodies.

Let’s take a look at what causes fatigue, how to recognize it and most importantly, how to deal with it.

In general, most endurance athletes believe they need to train hard and feel either tired or “wasted” from most workouts (i.e. more is better). It is now well in to the triathlon season and a lot of athletes continue or are beginning to have feelings of fatigue characterized by a general decrease in performance.

We are so motivated at the beginning of the year; we forget the season can last up to 10 months. The long season, combined with family, work and other daily activities can take its toll rather quickly.

How we get there

Fatigue can come about through a combination of many factors, making it very difficult to pinpoint at times. Beyond off training issues, the common ingredient is too much training intensity. Intensity itself can be difficult to quantify, as it is a dynamic combination of volume (frequency, duration) of training along with actual effort level.

In addition, the level of training recovery also affects overall “intensity” of training. This is why paying attention to proper intensity (Easy means Easy!!), along with training diaries, becomes crucial.

When aiming for e peak fitness, where you lead your training stimulus beyond your current capacity, followed by a period of the body adapting to and super-compensating to the workload, there are three important points to understand about athletic fatigue:

Acute overload is a good thing. It’s the means by which we make improvements, in which limited physical stress allows us to improve our physiological performance. View acute overload as doing some type of lactate tolerance or lactate power workout on a given day, followed by recovery the next day.

Over-reaching is also a good thing where we over stress the body longer than we do with acute overload. An example of overreaching may be how you feel during a successive days of intense training. It is usually characterized as having lower heart rates, while at the same time still being able to produce just as much power as when you are fresh.

Overtraining, however, is not a good thing. We’ve gone far past overreaching and our performance has declined significantly. We can’t get our heart rates to rise up to normal levels; we don’t have the same power or motivation to train or race. Our legs usually feel heavy.

An interesting and far too common occurrence that usually results in overtraining (and eventually fatigue) is when the athlete’s performance starts to decrease; their first thought is that they are not fit enough. They then decide they need to train harder. The hole has already begun and by going back and training with more intensity and volume, the hole grows deeper and deeper.

If you begin to go through a period of persistent tiredness, back off and get some rest. Trying to identify what type of fatigue you have

I think it is very important to understand that there are many forms and causes of fatigue. The first step is to identify specific characteristics of fatigue:

Subjective factors include: appetite and weight loss (or gain), sleeplessness, irritability, lack of motivation and possible depression.

Nervous system factors — Younger athletes can experience fatigue that affects the sympathetic nervous system, including: higher resting heart rates and blood pressure, sleeping disturbances and elevated basal metabolic rate. Older athletes can experience the symptoms that affect the parasympathetic nervous system. Some examples are: lower resting heart rate and decreased blood pressure as well as early fatigue in your workouts.

Other signs of fatigue include more sickness (i.e. colds), aching leg muscles that are sore to the touch and lack of quality sleep.

How to get out of overtrain state

First and most importantly, you should seek help from a qualified coach and/or medical doctor. Describe the situation in detail and have a blood test done to check for a variety of markers that could be contributing to, or are a result of, fatigue. For example, iron deficiency anemia is a common problem that can be identified with a common blood test.

In addition, have your ferritin levels checked. Ferritin is a protein in the body that binds to iron. Most of the iron stored in the body is attached to ferritin. The amount of ferritin in the blood may help indicate the amount of iron stored in your body.

Consult a sports psychologist to talk with about performance issues and dealing with the daily stresses of life, while also trying to be an elite level athlete. Probably even more importantly, talk to your partner and support network!

Rest, rest and more rest and/or a reduction in training volume and intensity is a sure treatment, but not a final solution. You and your team have to determine the cause of the fatigue, how long to reduce training, and then make the necessary adjustments to prevent the problem in the future. Your training logs can also help in this process.

How to prevent

In closing, prevention is the best cure. The optimal solution is not to get to the point of being fatigued. In terms of a training program, remember that it is better to be over-rested than over-trained. If you begin to go through a period of persistent tiredness, back off and get some rest. A customized training program and good communication with your coach can prevent a chronic problem before it begins.

Having routine checkups from your physician which include blood work can also identify signs before they happen. Consulting with a good sports nutritionist can help give you a diet that meets your athletic needs, a vital component. Think of the long haul and what stresses you are putting onto your body.

Stay Healthy and Good Luck on your training and racing!
Coach Sergio Borges

triathlon training plans

Swim Workout – 75’s Day ! (Done in 25m/yds pool)

Dear athletes,

Her’s another great workout for you where we cover a lot of triathlon needs:

* Skill
* Kick Efficiency
* Strength
* Speed
* Endurance

Warm up:
6 x 75 as 50 Easy, 25 Backstroke. 10s rest

8 x 75 : 25 kick (with board), 50 Swim, 10s rest
10 x 75 w/ paddles, buoy and snorkel , 10s rest
12 x 75 as : 25 Easy, 25 Moderate, 25 Fast, 15s rest (no gear)

4 x 75 cooldown choice, 15s rest

Enjoy your swim !!!

Triathlon Training Plans

This week here at Thanyapura we had another athlete and another success story! Maria Del Carmin on a 1,900m test set improved over TWO minutes from same test last week !!

“The only effective stroke changes are the ones that can be sustained for the race distance”

During this week here we met 3 times and we focused only on one thing at the time:

1 – Straight arm recovery to fix crossing the arms (and unstable body) and entering in water early (causing shorter catch)
2 – Hand entry to make sure she positions elbow high (in the water) pressing water backwards instead of “down first then back”
3 – Balance – to be more balanced in the water and take advantage of core during pull phase we work on NOT rushing the pull

Love to see athletes improving ! My passion is helping people

Can’t Run fast anymore and blame your age???

I have heard this SO many times from people: ” I used to run fast but now I’m old and slow” . Before it actually convinced me but because I want to still run fast as I get older (will be 49 this year) I start to look into this “Age thing” they all talk about.

What I found out is that the biggest problem with aging athletes is the lack of strength AND especially mobility. As we get older, we do lose muscle mass as we don’t produce hormones like testosterone or Hgh as we did as younger so it’s EVEN more important to change the focus of your training and introduce more and more specific strength.

Then comes the muscles and joint mobility. When we were younger, we could skip stretching or myofascia release and get away with it. But now, it’s the CRUCIAL and most important part of my training routine and I spend 30 to 40 mnutes a day.

SEE ATTACHED A VIDEO OF THE STUD 70 YEARS OLD PETER WOOD running after we work on his mechanics.

Talking about running specifically now – to run fast we need a combination of stride rate x stride length, the higher the rate and the “longer” the stride, the faster you run. BOTH can be trained to at LEAST maintain speed as we age :

Stride rate : With the use of a treadmill at 0% grade (or a low grade downhill), you can do intervals of 20 to 30s long at a higher than your 5k speed. This type of interval will improve your neuromuscular firing and teach your legs how to be mechanically more efficient and to move faster. Goal is to achieve 96 steps per leg per minute (this is the average of ALL fast and efficient professional runners)

Stride Length : VERY IMPORTANT to understand that to gain length is about using your gluts and REAR leg extension (NEVER forward, that leads to bad heel striking). The mobility and elasticity of your hip flexor muscles (also the quads) are KEY and to learn how to engage the gluteous muscles when pushing off the ground, will lead you to a gain in lenght we all want!

Do a lot of uphill running with focus on pushing with rear leg and NOT lead the run with your quads. Spend some time working on psoas and quads mobility through myofascia release and dinamic strething.

Safe training !

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Sergio Borges has been tasked with steering Asia’s leading triathlon program at Thanyapura Phuket in Thailand in his new role as head of the facility’s Triathlon Academy.

The elite coach and nine-time all American athlete was headhunted by Thanyapura’s Executive Chairman and four-time triathlon world champion Chris ‘Macca’ McCormack, as Thanyapura Phuket establishes itself as a leading sporting hub in Asia.

Chris believes Sergio has what it takes as a coach to take the Thanyapura Triathlon Academy to the next level. He said “Having worked directly with Sergio over the last two years, I’ve been blown away with his knowledge and passion for the sport.

“He’s the king of qualifying age groupers for Kona and will do an amazing job raising the bar for all our members and guests, as well as the sport here in Asia. This is massive for us and I’m beyond excited to have him here.”

Read the full article here


Recovery with some “Spice”

A good workout that has a few benefits :

* Recovery
* Speed and Mechanical Efficiency
* Strength
* Endurance (always come in the package

Warm up: 200 Easy free, 200 kick (lie on back) with fins, 200 Easy free. You can take 10 to 15s rest here

*Speed – 4 sets of:
50 as 12.5 FAST, 37.5 Easy – 15s rest
50 as 25 FAST, 25 Easy – 15s rest
50 as 37.5 FAST, 12.5 Easy – 15s rest
* Do not use any gear

2 sets of : 4 x 50, 4 x 75, 4 x 100 (All easy with paddles and buoys and 10-15s rest)

Note : When I look for recovery that also means aerobically so keeping intervals short, your HR can recover quicker specially if we use paddles and buoy (avoiding kicking that requires a lot of oxygen , so more blood , higher HR/Effort)

Cooldown: 200 choice


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by Chef Tim Recher This is a paleo recipe that I am trying out. I'm originally form Chicago (the home of the Chicago Blackhawks for...