Rapid Snail Racing

Pacing the Run Properly
Most triathletes run the first kilometer too fast. Think of the run as a controlled progression. Start slower than you want, find your rhythm, and build from there. Your legs will feel weird early on—but they always settle. A patient start leads to a powerful finish.

Long rides are not the time to “figure it out.” 🐌

Fueling should be planned before you roll out. Carbs, fluids, sodium—know what you’re taking, when, and how much.

Waiting until you feel low is already too late.
Plan your ride. Fuel your work. Finish strong.

Speed Optional. Fueling Mandatory. 🐌

Shells, Spokes & Singletrack with Club 🐌🚵‍♂️
After a year away from mountain biking thanks to some knee issues, it felt amazing to finally get back out on the trails.

The goal for the night was simple: ride bikes, have fun, follow the strict “be careful” orders, and leave with the same number of working body parts I arrived with.

Mission accomplished. No injuries, lots of dirt, and a very happy snail back on singletrack.

Huge thanks to the Millbrook MTB Club for a great night on the trails.
https://millbrookmtb.com/

Maybe next time Coach Rachel joins the chaos? 👀

Speed Optional. Traction Questionable.

Week 21 of the RSR Get Moving Challenge continues 🐌
Last weekend brought the kind of ride that endurance athletes strangely learn to respect — long, cold, wet, and just miserable enough to build some character. The Ride for the Ridge was not about perfect conditions or pretty watts. It was about showing up, keeping the pedals turning, and getting it done anyway while the rain tried to file complaints.

Some days the win is not speed.
Some days the win is just refusing to quit.

Follow us on Strava and join our RSR Strava club to keep it going
🐌 Drop your daily movement in the comments and tell us what kind of weather chaos you pushed through today.

Speed Optional. Rain Soaked Grit Mandatory.

Inside the Shell presents Pool Skills That Transfer Best to Open Water 🐌🔥

Pool speed is nice, but open water wants calm, rhythm, and line control 🐌🌊 In this Inside the Shell episode we cover the pool skills that transfer best to open water, including sighting without stalling, comfortable breathing to both sides, holding rhythm around other swimmers, and staying long when conditions get messy. You’ll get simple coach cues and an easy pool practice you can add this week so race day does not feel like a surprise party from the lake.

Speed Optional. Smooth Strokes Mandatory.

“Your Pace Is Valid”

Your pace—whatever it is—is powerful because it’s yours. You don’t need to match someone else’s speed to be a “real” athlete. Strength, grit, and courage aren’t measured in minutes per kilometer. Be proud of how far you’ve come. You’re showing up for a sport that demands everything, and that makes you remarkable.

Fergy Patrol: May Two-Fur Weekend Strolls 🐾
May Two-Fur long weekend mission report: Fergy completed one highly classified trail stroll featuring forest scans, spontaneous log clearance, wildlife intimidation, emergency grass recharging, and backseat supervision.

No animals were found. No logs were respected. No chair was safe after patrol completion.

Just another day of elite endurance work from the fluffiest member of the RSR crew.

🐌 Speed Optional. Sniffs Mandatory.

“Race Simulation Workouts”

May is a great time to add race simulation days to your plan. Practice pacing, nutrition, transitions, and gear setup. The more you can replicate race demands, the less intimidating race day will feel. Treat simulations seriously, but not obsessively. It’s all about building confidence through familiarity.