Category: Triathlon Tips

Consistency

CONSISTENCY: A word we hear a lot about – maybe even too much ! But what is it really and how can we use it to our advantage? I was looking at this not long ago and decided that rather than just go on gut feel, I should actually get some data behind what I’m…



Some thoughts on improvement

Great chat today with an athlete. Lots of discussion points but some really good ones came out of it. Thought I would highlight a couple. The program is the start of a conversation. It gives us a framework to guide us with volume , intensity and overall load distribution. What a program can’t do is…



Dolphin Dive Drill

VIDEO: I am a big fan of this drill just for general “feel” for the water. It does mimicking the action that’s done entering the water at the start of a race (beach start) , but I think it really helps more with relaxation and feel for the water.    




Building an Interval Run

VIDEO: One of the most common areas where I see mistakes on the track is pacing intervals. Here is a short video on my thoughts.


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Single Arm – Breath Same Side Drill

VIDEO: This drill isolates the stroke to one arm so you can focus on all aspects of the stroke. it’s a great drill to do if you have issues with high elbow coach and pull. Use fins so you don’t have to worry about body position.




Off Season

I always find it a bit rude to talk about off-season before everyone has finished racing. Its a bit like getting up from the table before everyone has finished their meal. But please allow me to go through some things.  So the first part of the off-season starts with a trip to Bali where you…



The Purpose of Training

Confused by the training process? Wondering why you are doing one type of session one day and then a different type of session on another? Been out on a training ride and wondered what if I tried more of “this” type of training and less of “that”? Welcome to the world of training for endurance…



The Perfect 70.3

Well organised pre race. Knew the course. Arrived at race site on time and prepared transition with plenty of time. Knew pacing and nutrition plan (tested in training). Was Relaxed and put wetsuit on early to settle into it. Was ready to race with a positive mindset focussed on my race processes. Got good positioning…



Pull Buoy and Paddles

Last night I pointed out to a couple of athletes how the paddles helped their technique. This was, I believe, due to the resistance they provide allowing the athlete to “grab the water” a bit better. An important piece of the puzzle especially at the end of the set when the hands tend to go wider than they…




Beginner Long Course Thoughts

Time to pen a few of my thoughts and experiences about coaching athletes to their first long course race. It’s important to remember that the numbers are very much a guide – individuals vary of course, but mainly about where they are starting from. 70.3 training volume goal at the end of the build =…



T4 / T5

T4 – This zone is all about race specificity and developing strength at that pace / power / heart rate over a period of time. Holding all intervals at the prescribed zone is the outcome I’ll be looking for is a full set at that level. T5 – As a general rule if I prescribe T5…



The Swim

I have had a few questions lately about the swim. Its clear that the swim can be a frustrating discipline to develop. I usually like to coach these things individually as each individual situation demands different needs. A rookie has massively different needs to a pro. How much a developing young athlete commits to the…



The 4 Principles of Training

See the graphic I have created below. Overload, Adaptation, Specificity & Reversibility are the keys to training. I have also added in a Performance Management Chart (PMC). It’s important to note that the PMC is displaying all 4 of those principles. In the PMC you will note the gradual rise of fitness (blue line) as…



Training Load

I’m quite often asked how much training someone should be doing for certain events. Answer is always “it depends” , but it’s definitely good to have a ball park figure in mind. I have a few rules of thumb when it comes to training loads. 1. Work out the total number of weekly hours based…



Intervals

Its sometimes hard to know how hard to go in a set of intervals. My guide is firstly to remember that we work in a training zone. So T4 is a range between 96% and 102% of your Anaerobic Threshold. Depends on how you are feeling but if you have a set of 5x1km on…