• Training

    Being In the Moment

    How often have you heard a professional/expert talk about being present when training? To maximise the benefits from training being present and in the moment is key. Practising this skill also will aid you on race day. I’m going to use swim, bike and run in my examples as I unpack what being present means, but this skill set is not just limited to swim/bike/run. How To Practice Being In The Moment If the skill of being present is new to you, start by practicing while walking. Pay full attention to the experience, focus on the sensations you feel. What the difference small and large movements have while you walk,…

  • Holding your breath
    Bike,  Run,  Training

    Improve Breathing for Better Performance

    Have you ever done a hard effort and noticed as time passes your breath gets shorter and shorter? At a certain point you slow, as you just can’t keep up the effort and it feels like you cannot get enough air in. An article produced by a group of researchers from Harms et al. in 1997 measured the blood flow to the legs during cycling exercise. Over time, as the breathing muscles fatigued, blood delivery to the legs reduced because the breathing muscles demanded it and as a result performance levels declined.  Thus, to perform at your best, being able to breathe efficiently is critical. http://lukejonestri.com/wp-content/uploads/2020/08/joined_video_abaccdf1488a4009aa0e6778d888ec09.mp4 Tips to Improve Breathing Be mindful…

  • lukejonestri running joy
    Training

    COVID-19 all Doom and Gloom?

    Covid-19 has changed the world. It’s terrible the spread of the virus around the world and the impact it is having economically on many people’s lives. But, is it all doom and gloom? From a pure training perspective for most, I feel it may be a blessing in disguise. Have you ever been preparing for a race and wished you had a few more weeks to train? Well, now you have more than a few weeks ‘extra’ to train. Here are a few points to give a fresh perspective and I hope to provide some inspiration to keep going even when motivation is low. Looking at the Positives Swimming For…

  • Run,  Strength and Conditioning

    Prehab for Running

    Improving your running takes doing it regularly, but running is tough on the body. Jumping up and down on concrete is pretty jarring, let alone doing it on a single leg. It is for this reason that most injuries in triathlon occur when running. The more time you spend running, doing some sort of strength and conditioning becomes even more important. Completing exercises regularly to strengthen your body against the strain of running will greatly reduce your injury risk. Following is a short routine I do to help me maintain my running. Exercise Routine A lot of these exercises use a single leg to better replicate the requirements of running.…

  • Recovery

    V02 Max for Running

    Been running for a little while? Then you have probably heard the term V02 Max, but main not know exactly what it means. Keep reading as I explain what V02 Max is, why incorporate it into your training and finally how to do V02 Max in training. What is VO2 Max? Three abbreviations make up V02 Max, V for Volume, O2 for Oxygen and max for Maximum V02 Max – noun the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise, used as a way of measuring a person’s individual aerobic capacity. Definitions from Oxford Languages Put simply, VO2 Max is the…

  • Recovery,  Training

    Progress over perfection

    Fitness progress requires training and recovery. Training is training and provided you are recovering adequately there isn’t necessarily bad training. The key to training is about consistency, you will always seem better improvement from several sessions each week compared with a weekly epic training session. In this topic of progress over perfection, I want to focus on the major points of training and recovery to provide progress. There is so much information out there, that it can overwhelm. It is a waste of time focusing on the one-percenters if you still haven’t figured out the basics. Always keep it simple, there is no need to complicate things. To grow you…

  • 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…