• Strength and Conditioning,  Training

    Hip Mobility

    With running or cycling it is all in the hips. Having adequate mobility so you can use your muscles efficiently to generate power is key. It is for this reason I’ve been working on my hip mobility. Good hip mobility promotes a stable platform to work with and reduces injury risk as your body doesn’t have to use ‘workarounds’ for each step you take. Hip Mobility Routine This routine can be done in front of TV. I aim to do this 2-3 times a week, as it’s something I need to work on. The routine takes approximately 10mins to run through. Rolling glutes on a spiky ball (30sec each side)…

  • Training

    You are what you eat?

    We’ve all heard the statement ‘you are what you eat’ and if you haven’t you have now! Eating food which is healthy will make us healthy, while food which is loaded with sugar and little nutrients will make us fat.. or fast? Gels, sugary drinks are the go to ‘rocket fuel’ for athletes around the world. I guess we really are what we eat!? Unfortunately, it’s not so straightforward as that, our bodies are complex, but here are some lessons from my triathlon journey. Eating For The Effort A balanced training plan will provide some days which create high load and others with little. When you have a training plan…

  • Run

    Running Drills

    Running is a physically demanding sport. When you stand on one leg, 100% of your body weight applies to that limb. However, the act of running (think leaping through the air!) adds to the force through a single leg, up to 2 or 3 times. Garmin reports that my average stride length is ~1.15m, so over the course of 10km that adds up to over 8,600 steps. Every step when running forces your body to absorb and release energy. Running regularly is important to improve, but the number of steps quickly add up, and poor run form will cause the body needing to soak up much of the energy created.…

  • Bike

    Understanding Cycling Power Zones

    Training according to power and/or heart rate is a great way to get specific with training to maximise improvements. Following is a table which gives a comparison between intensity, heart rate, and power zones. With the use of a power meter, it is possible to target specific training zones to generate certain training outcomes as discussed in this blog. 7 Cycling Power Zones These zones are the standard cycling zones generated by Dr. Andrew Coggan (Co-author of the book Training and Racing with a Power Meter). Zone 1  Active recovery                <55% of FTP This zone is to encourage recovery without adding additional stress…

  • Strength and Conditioning,  Training

    Strength and Conditioning for Running

    Enter ‘Strength and Conditioning for Running’ into google and the response is overwhelming! Some advice will say go heavy to build maximal strength as this help economy and also makes you strong to resist injury. There’s also a big focus on explosive movement patterns, called plyometrics, to build power, improving efficiency and reduce injuries. However, I will go out on a limb here and suggest most runners and triathletes are not ready to lift/push heavy weights or do explosive actions yet. Building a Base There are many research papers documenting the benefits of strength and also plyometrics. However, without building a solid base (like anything) this kind of training can…

  • Training

    Training Solo

    Motivation and Interest Training alone can be hard, particularly when you’re used to the company of others. With coronavirus (COVID-19) on the spread, it’s important that we work together to slow the spread, even if it is in isolation. With no races soon keeping some motivation can be hard. I already do most of my training alone, because of work and life obligations. So here are my top 5 tips to help keep up the motivation and interest while training solo. 5 Tips for Training Solo 1.    Go Somewhere New Variety is the spice of life, it’s true. Exploring somewhere new is a great way to forget about the…

  • Product Review

    First Impressions: ENVE Wheels

    I had high hopes for ENVE 7.8s and the SES disc, having read much information about the speed of the wheels. ENVE has been around for years and is well established within the professional cycling ranks. I’ve used several other carbon wheel brands and was keen to experience them for myself. In summary, they did not disappoint! Wheel Stiffness I purchased my wheels with the ENVEs carbon hubs, which have an optimise flange geometry, designed for reliability and to improve ride quality. I’m not the type of rider who is capable of dropping huge watt bombs. However, I still seem to push enough power to cause wheels to rub on…

  • Race reports

    Big Husky 2020 Race Report

    The Husky triathlon is a race I’d been looking forward to. It’s the last race I was focused on for this season and I was quite nervous about it. I was even a little fearful after hurting my achilles only 2 weeks prior to the event, wondering whether I could finish the run and if I did, would it be at my long-term determent? I had the best sleep (only woke twice through the night) I’ve had pre-race and was awakened by my alarm. Staying close to the transition was a bonus, as it made it reduced my stress getting all set up and ready for the day ahead. I…

  • Race Week,  Training

    The Basics of Tapering

    What is tapering? Taper – to reduce or diminish. Tapering is the process of shedding fatigue from heavy training loads to be fresh for race day. For endurance sports such as triathlon, this is important to a good performance. The tapering period will vary between athletes depending on the amount of fatigue that has been accumulated and is very individual. Tapering is about providing more opportunities to recover both mentally and physically. How do you taper? Remember that taper is about recovery, and during this phase, you are not trying to build fitness. I feel it’s best to maintain a similar routine, but reduce the volume of training. Sessions that…

  • Race reports

    Canberra Triathlon Race Report

    With less than a week to go till race day, they announced that the standard distance triathlon would become a duathlon because of water quality problems. 5km run, 40km bike, 10km run. My goal of trying to break 2 hours for the standard distance would have to wait for another time. I was confident of going under 2hrs now, and the new mini-goal became to ride 58:xx for the 40km bike leg. Staying within 5km from the race start I had a nice little ride with the sunrise for the backdrop. Often I’m a little stressed but this time I found it relaxing. I think the fact it was a…