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The 2026 NYC Marathon Medal The New York City Marathon is not hard because it is hilly. It is hard because it is deceptive. The bridges, the crowds, and the quiet stretches all hide the places where the race actually turns, and most first-timers find them the hard way, somewhere after mile 20 when there is nothing left to give. I am Dr. Mike Blanco, a sports physical therapist and USAT-certified endurance coach in Wyckoff, New Jersey. I treat and coach NYC Marathon runners ev

A 48-hour carb loading protocol, power and RPE targets for each leg, and why the bike has to carry your entire nutrition plan.

Dr. Mike in the custom memorial Triathlon Suit What a cancelled 70.3 taught me about taking my own advice The bags were packed. The bike was on the rack. We were about to leave for the drive out to Long Island when the email came in: Jones Beach 70.3 was cancelled. A Nor'easter was rolling in, and there would be no race the next morning. My first thought was simple. "Damn. All that training gone." The custom suit had memorial tattoos from Matt and donors who lost loved ones t

Being treated like you're 80 when you're 30? Told surgery is the only option? Here's how I actually break down athletic low back pain, and what you can start doing about it.

Baseball has spent a decade trying to solve the arm. Pitch counts, innings limits, biomechanics labs, wearable sleeves that measure elbow torque in real time. And yet shoulder and elbow injuries have kept climbing. A study published in the Orthopaedic Journal of Sports Medicine on August 26th takes a different angle on the problem literally. Researchers pulled Hawk-Eye tracking data on every MLB pitcher who threw at least 1,000 pitches between 2020 and 2025, 927 arms in total

Knee pain below the kneecap and knee pain underneath the kneecap are two different problems with two different fixes. Here's how to work out which one you have.

Sharp shin pain that stops you running? There are two different types of shin splints, they come from different muscles, and they need different exercises. Here's how to tell them apart.

The 2026 TCS NYC Marathon is Sunday, November 1. This course isn't hard because it's hilly — it's hard because it's deceptive. Here are the four places that do most of the damage, from a sports PT and USAT coach in Bergen County.

Most cycling overuse injuries are position problems, not training problems. Here's what a proper bike fit actually looks at, and why it's the cheapest injury prevention in endurance sport.

If you’ve been noticing sharp or aching pain on the outside of your elbow, especially when gripping, lifting, carrying, or even opening a jar. There’s a good chance you’re dealing with Tennis Elbow , also known as lateral epicondylitis . Despite the name, you don’t need to play tennis to get it. Most cases occur in people who don’t play racquet sports at all . The good news: It is very treatable , and most people recover fully with the right rehab plan. At Rival Physical The

If you’ve ever felt a sharp, nagging pain on the outside of your knee while running or cycling, there’s a good chance you’ve experienced Iliotibial Band Syndrome (ITBS) . It’s one of the most common overuse injuries in endurance athletes especially runners, cyclists, and triathletes . The good news? With the right approach, most cases of IT band pain can be managed and fixed without injections or surgery , using smart training, mobility, and strengthening strategies. The eve

As the season winds down and the weather cools off, most athletes face the same question “What should I be doing right now?” The answer: this is your opportunity season . The off-season isn’t about doing less, it’s about doing smarter . It’s the time to fix weaknesses, rebuild strength, and set the foundation for your best performance yet. That’s why we created the Rival Off-Season Athlete Blueprint , a free guide to help you structure your training, prevent injury, and set y

Presented by Rival Physical Therapy Conquer all 26.2 miles with a plan. 🏃‍♂️ Course Overview The TCS New York City Marathon takes you through all five boroughs: Staten Island, Brooklyn, Queens, the Bronx, and Manhattan before finishing in iconic Central Park . Use this guide to plan your pacing, fueling, and race-day logistics like a pro. 🗺️ Course Breakdown + Elevation Map The NYC Marathon is known for its rolling bridges and electric crowds. Here’s what to expect: Mile 1

You’ve been through physical therapy. You did your exercises. You felt great… for a while. But then it happened again. The same pain, the same injury, the same frustration. So why does this keep happening? At Rival Physical Therapy , we see this all the time. Athletes who complete a traditional rehab program but never truly finish their recovery. Here’s the truth: most people stop rehab once the pain goes away, but before their body is ready to perform. 1️⃣ Pain-Free Doesn’t

Dr. Mike at the Lavallette Sprint Triathlon 2024 As a physical therapist, maintaining an active lifestyle is at the forefront of why I do what I do. I practice what I preach. I do what YOU do, which means I have an understanding of exactly what I’m prescribing to you and I know exactly what you’re feeling. When you’re searching for a run coach, triathlon coach, or strength coach , you’re not just looking for someone to hand you a workout plan. You’re putting your training, h

If you’re searching for “the best physical therapy clinic in Bergen County,” let us give you a clear, confident answer: Rival Physical Therapy . Why do we say that? Because we don’t just treat pain, we develop resilience, restore performance, and partner with you 1-on-1 to meet your athletic goals. Below are the top reasons athletes and active individuals consistently choose Rival PT in Bergen County and beyond. (And yes — we’ve got real client voices backing this up.) 10 Re

When it comes to recovering from injury, preventing setbacks, and optimizing performance, not all physical therapy clinics are the same. At Rival Physical Therapy , our mission is simple: deliver elite-level, 1-on-1 care that gets athletes and active adults back to doing what they love stronger, faster, and smarter than before. Whether you’re a competitive triathlete, a weekend warrior, or someone who just wants to move pain-free again, here are the top 10 reasons why Rival

Scroll to the Bottom of the Page to download the “Fix yourself” PDF If you’re an active adult, runner, or even a D1 athlete who’s been sidelined by back pain, you’ve probably heard all the same: “Just rest,” “don’t lift heavy,” “you need surgery,” or “your MRI says… therefore you can never ______ again” At Rival Physical Therapy , we hear this story all the time and we want you to know that back pain doesn’t mean your athletic career or active lifestyle is over. In fact, most

If you’ve ever trained for a race, started running again after time off, or jumped into a new workout routine (including getting back...

Follow the link at the bottom for the PDF how to fix your knee pain! Knee pain is one of the most common complaints among athletes,...