• Training

    Ride Faster Easier

    Riding faster can be infectious. It is hard to articulate exactly what it is, but there’s something about flying along on two wheels, only powered by the human body. To keep getting faster though involves hard work. However, what if I said there were some ways to ride faster without said ‘hardness’. If that sounds good keep on reading. Ride for Enjoyment Don’t forget how much fun it can be riding. The wind, the burn in the legs, the stress release, it’s amazing where a bike can take you. Whether you enjoy long chats with mates, or just riding along in silence contemplating your own thoughts, being on a bike…

  • Training

    Triathlon Mistakes to Avoid

    There’s so much to focus on with the sport of triathlon that it can be very easy to get carried away. I’ve definitely been guilty of making a fair few mistakes on my triathlon journey. Here are some common mistakes to avoid. Neglecting Recovery Training stress our bodies, and its recovery that makes our bodies stronger. Not making sleep a priority greatly increases injury risk.Treat rest like a key workout day. Taking naps can be a great way to catch up on the necessary recovery needed when training for triathlon. It can be worth scheduling 15mins into each day to just find a quiet place to rest. Not making rest…

  • Running 5km at Parkrun

    Run 5km Faster

    Why Run a Fast 5km? Training for the 5km distance is something anyone can do. It’s time-efficient since there’s no need for super long-distance runs, rather shorter interval work is key. It’s a great distance for weight management and gaining fitness. To run a good 5km it’s about speed, strength and endurance combined. The distance is long enough for it to become very challenging, creating a great training stimulus to build your mental fortitude. But also short enough that when things get hard, you are well over halfway, and you can’t give up once you’ve gone that far. The best part of 5km? Assuming you warm down properly, you can…

  • Achieve your goals

    SMART Goal Setting

    Setting a Goal Defining a goal should always be the first step. Whether the goal is to finish a race, run 5km continuously, or even getting a job, using S.M.A.R.T. goals is a key factor to success. S.M.A.R.T goals stands for Specific, Measurable, Achievable, Realistic, and Timely. Working through this process provides clarity around your goal. I’ll expand on the acronym. Specific What specifically do you want to achieve? The clearer and more well-defined your goal is, the greater the rate of success. Consider the five “W” questions: Who is involved in this goal? What do I want to accomplish? Where is this goal to be achieved? When do I want to achieve this goal? Why do…

  • Training

    Rules of Engagement (Training)

    Setting a Goal Determining what your goal is for being active, can play a fundamental role in you achieving what you set out to do. Aimlessly training is one way to lose the enthusiasm to get off the couch and be active. However, by having a goal it gives you a why for those times when you may not feel like training, or when a session challenges you. Set your goals high enough to inspire you and low enough to encourage you. – Unknown –  Select the Right Intensity Once we have a goal we are working towards, there can then be a tendency to smash yourself. You work harder…

  • Think of an imaginary wall you are trying to drag your elbows along as you reach up.
    Strength and Conditioning,  Training

    Improve your swim without swimming

    To improve your swimming there to parts to the formula; fitness + technique. Swim fitness is built by spending more time swimming. But the technique isn’t so easy to improve. Professional swimmers constantly work under the watchful eye of a coach on refining and improving technique. But if you have poor mobility, it’s very difficult to improve your technique as you just don’t have the range of motion to get into the correction position to be efficient. This is something I constantly battle with, as for work I spend a lot of time sitting at a desk. Here are 6 stretches to improve your swimming on while out of the…

  • Cycling training to get faster

    Basics to keep improving cycling FTP

    Ride frequently It’s quite simple, spending more time cycling will improve your FTP. Increase your current riding volume by 10-15% will see some good gains. Allowing time in your week for a long aerobic ride is very important. It helps to build and maintain the base for all the quality work you do. Generally the longer the ride the better, but keep in mind the distance in which you are preparing for. There’s no real need to do 5-6hr rides if training for a sprint triathlon. Also, for a time-crunched athlete spending 4-5hrs on a long ride might give some great gains, but not at the expense of missing a…

  • Training

    Learning to Swim Better

    Swimming beginnings My dad taught me to swim around the age of 5 in my grandparents’ pool. As a kid and even a teenager I swam regularly but not for fitness, it was to stay cool and for fun! So I’ve always been pretty comfortable in the water, which is often the greatest struggle people face when learning to swim. But it wasn’t until my 30s and starting triathlon that I started to train to swim better.  I thought I was relatively fit when I started to swim, but I was completely out of breath after my first 50m! I couldn’t believe how hard it was to actually swim a…

  • Training

    Have fun!

    Triathlon is known as a lifestyle sport. This is because as one gets more into the sport of triathlon, your lifestyle changes to balance the training needed for 3 different disciplines. There’s also gloomy fact about triathlon, is that many people after a period of time will burnout and possibly hang up the tri suit. The training can turn into a grind with hours upon hours each week, particularly when chasing a PR for long course triathlon. Taking time to just have fun can make all the difference. Getting outside to swim, bike or run should be an enjoyable experience. Find others to training with can really help with this,…

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