Ohio 70.3 half ironman

Improve your Swim Splits with these 3 Strength Tips

Improve your Swim Splits with these 3 Strength Tips

Strength Training for Swimming. 
Swimming is a unique creature when it comes to executing and strength training for.  Water is 784 times more dense then water (at sea level).....

Interval Tuesday Cycling Workout

Tuesday Intervals, a great way to get primed and ready for Thursday Group Ride.  Cheers and Enjoy the Ride tonight!

WU 25 Min
8 Min at 91-95%% FTP (Zone 4)/ 4 Min REC…..X2
10 Min REC
7 Min at Threshold/ 3 Min REC…..X2
10 Min REC
2 Min at 120% FTP (Top of Vo2Max)/2 Min REC.....X5
5 Min REC

Cadence should be above 85 for all the intervals. Heart Rate riders, remember it will take a few minutes for the HR to reach the zone you are looking for.  Try not to over ride the first few minutes to get the HR up.  Use a nice steady effort to get it to climb up into Zone 4.  Power based athletes, you too can ease into the Percentages over the course of the first minute or two.

Reading this workout and are unsure of Heart Rate Zones or what Power is?  Not a problem, just shoot me an email at results@nolimitshammerharder.com

*NOTE* If you are local to Columbus Ohio, we meet at the COTA Park n Ride at 6pm for Intervals.  New Albany, intersection of Beech and Old 161.  Come out and join us!!  All paces are welcome!

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at


with the subject title: Coaching Questions and I will get back to you ASAP!


We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

Have You Listened to the

No limits Hammer Harder Podcast?!

Every week we here at No Limits Hammer harder HQ produce a podcast that goes live every Thursday morning.  Chalk full of Information, Experience and probably too much bullshit banter back and forth. Want to give it a try? Just it out right here on the NLHH website, just click the "podcast" tab up top and to the right.  Already know you are going to love it....you will! Subscribe on iTunes or any other iTunes friendly podcast platform.


Have a Question, GREAT! We love questions for the podcast. Just have a statement or comment that you desperately need aired world wide..we got your back!  Want to propose to that special someone and know nothing is more romantic than our podcast, I will personally make that happen...DONE! Send them all our way via Social Media and/or Email.

Cheers for the 2nd time, WES


Run Faster, 5 Easy Tips

Everyone wants to run faster and more efficiently, that’s a given.  The question is How?

While the following can be focused on anytime of the year, “off” season does offer us the opportunity to address these hot points consistently due to low scheduled workout volume.  Or simply put, we have more time!

There are numerous pointers you can work on, I have compiled 5 that I find particularly user friendly and successful at increasing your running speed.

1.       Whether you are a Fore Foot, Mid Foot or Heal striker you should still be looking to land with your lead foot directly under your Hip and not in front of you.

2.       Stride turn over should be approx. 180 foot strikes per minute. Think running quietly and springy.

3.       Stride length; with the trailing foot. So work on Hip Mobility and Hip Flexor Flexibility.

4.       Core: Planks, Side Planks, Swiss Ball Single Leg Hip Extensions and Russian Twists

5.       Body Weight.  Each pound lost translates to approximately 2 seconds per mile faster. Lose Fat though, not muscle! During low volume/intensity periods you may want to consider keeping your daily carbohydrate intake to 100g.

These are just a few avenues to explore in getting your run splits down for the upcoming season.

Cheers, Wes