Training

  • 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…

  • 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…

  • Bike

    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

    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…

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