Coach Will gives his advice for how to prep for your next run.

There are many pitfalls along the path of progress. The self-coached athlete has a gauntlet of obstacles to navigate. Often athletes sabotage themselves by overlooking big things by trying to many little things or the latest greatest hack flying around the internet. Sometimes they try too hard, sometimes they don’t work hard enough. If you find yourself stuck in a rut, it’s likely you have been doing some of these things: The self-coached athlete tends to always train at

There are many pitfalls along the path of progress. The self-coached athlete has a gauntlet of obstacles to navigate. Often athletes sabotage themselves by overlooking big things by trying to many little things or the latest greatest hack flying around the internet. Sometimes they try too hard, sometimes they don’t work hard enough. If you find yourself stuck in a rut, it’s likely you have been doing some of these things: The self-coached athlete tends to always train at

If you’ve come this far, you are likely one of those people who has been burned by a “bad” pair of running shoes. But was the shoe actually bad? Or was it bad for you? More often than not it’s the latter. The only thing I’ve been doing longer than swimming, cycling, and running is selling running shoes. Here’s my quick and dirty on where to start and what to consider Rule Number 1: Don’t Buy Shoes Online. As a local run shop employee, you probably think I’m just saying this b

Person in ERG Mode Indoor training has taken huge steps over the span of 4D history. One of the very first purchases I made after starting the company was a Computrainer. What is a Computrainer? In 2008 it was the cat’s meow of trainers. It was the “original” smart trainer and the cornerstone of being able to control wattage and perform lactate testing as well as course simulation. It was a fabulous product that still has a great reputation although since the Wahoo kickr a

Group rides have been a part of cycling since the first few people with bikes got together to see who was the fastest. It’s a part of cycling culture, it’s part of what makes cycling fun but there are plenty of things to consider when choosing to participate in a group ride. First the good. Group rides are social, you can ride with lots of people, friends and frienemies alike. In some cases, riding in a group is safer than riding solo as it’s much easier for motorist to se

Scenes from St. George! Really happy to have had a strong 4D representation out West for the Ironman 70.3 World Champs. It was an epic day (course AND weather) and everyone that finished is feeling pretty accomplished. Looking forward to having this venue back on the full circuit! We’re hot on the heels of Ironman Indiana, 70.3 Memphis, River Roux, NOMA to NOMA, 70.3 North Carolina, 70.3 Waco, Ironman TX, Ironman Florida, Arizona, and Cozumel. Fall weather is right around the

Mobile Cycling Classic Rivercities Coach Dustin, Jaden, and Patrick went over to Mobile for some more crit racing and DD squeaked on to the extended podium after clawing his way back to the field. We had a dream team up north at Rivercities Tri braving the bath temperature water and classic Louisiana heat advisory Congrats to Liz, Dwayne, Cheryl, Daniene, and Ashley for flying the team colors and bringing home some great results and hardware! Summer ain’t over yet. We just

Rocketchix Lakeshore Summer Scramble Soleman Ironman 70.3 Oregon Ironman Lake Placid Bay St. Louis Clearly, we had a busy couple of weekends of racing on the books and are super proud of the team results. From coast to coast to the sweltering south, we got it covered Spring takes first OA at Rocketchix (photo supports false claims of only producing awful race photos), Calli crushed everyone in T1, and then took first OA in best emcee division. Special shout out to our v

Pulse check….What a crazy weekend. The team was literally represented across the country this weekend. From mountains of CDA, to the East coast Florida, to the backyard False River and we were here for it. CDA brought the literal heat to the NW and we had a strong lineup at the start. The day was not what we all anticipated but there were smiles, cheers, and support for one another all day on course. Two of the 4D Fam got the job done and we couldn’t be more proud of Lindsey