"Unlock Your Running Potential: How the Run-Walk Method Can Help You Go Farther and Faster" A Smarter Way to Build Endurance If you've ever felt like running is just too hard or found yourself battling injuries, there's a simple yet powerful technique that could change your running experience: the run-walk method. Developed by Olympian Jeff […]
Spring Marathon season is fast approaching… It is probably about now you will be looking to ramp up your long run/training. This blog post covers off how we believe you should approach that as well as some useful tips/items to consider now before it’s too late. At the time of writing this we are 8-9 […]
Recent studies reaffirm the pivotal role of high carbohydrate diets in optimising endurance performance. Research has continually demonstrated that athletes consuming a carbohydrate-rich diet achieved superior race times and demonstrated better oxygen economy compared to those adopting a lower carbohydrate approach. This aligns with the broader scientific consensus that carbohydrates are the body's preferred energy […]
When it comes to improving performance, most endurance athletes think of training specificity: “Run more, and I’ll get better at running.” But what happens when life gets in the way? Whether it’s a busy work week or family commitments, traditional training isn’t always feasible. This is where creative approaches, like plyometric training, can bridge the […]
At the time of posting this we are 2 days away from 2025. This is the time of the year most people look to set goals for the upcoming year. These can literally be anything from completing an event, doing something regularly and/or trying to achieve qualification for something. Big goals which could take several […]
Many believe that running slower can ultimately make you faster, with Zone 2 training playing a pivotal role in this. This approach involves running at 60-70% of your maximum heart rate or, alternatively, 80-88% of your lactate threshold heart rate (Read more on thresholds here). The goal is to enhance aerobic capacity and endurance, creating […]
** This article is for informal guidance only and should not replace medical advice. This article provides valuable insights for athletes considering whether to train while dealing with a cold/sickness. For most athletes this scenario will crop up several times throughout the year. In most cases a few days rest/easy will ensure you bounce back […]
As a cyclist or triathlete, enhancing performance and recovery is crucial. Creatine, a naturally occurring compound, has long been celebrated for its ability to support strength and power. Recent research highlights its relevance not just for power sports but also for endurance athletes. Here's how creatine can be a beneficial training supplement for cyclists and […]
What is a power meter? A power meter measures your effort in watts, providing objective, real-time feedback on how hard you're working. Unlike speed, heart rate, or perceived exertion, power output is not influenced by external factors like wind, heat, or fatigue. This makes it one of the most reliable metrics for tracking and improving […]
Training for a marathon is a significant challenge that requires both respect and preparation. The duration of training varies based on your existing fitness level, usually falling between 12 weeks and 12 months. To prepare adequately, we believe most runners should focus on "time on feet" and not achieving a certain distance in training. This […]
Here are some valuable insights for triathlon athletes balancing training with work and family life. Here’s an overview of the key tips shared: Key Tips for Balancing Triathlon Training with Life Effective Planning: Quality Over Quantity: Seek Expert Help: Family Inclusion and Support: Embrace Flexibility and Adaptability: Prioritise Non-Negotiable Family Time: Conclusion Balancing triathlon training […]
So you want to do an Ultra Marathon? There is no hiding the fact that running has become more and more popular over the past 18 months with 1 in 5 over 16 year olds looking to run in 2024. You may be sitting there having already completed a 5k, 10k, half marathon or even […]
Lactate Testing, brief overview and application. Overview of Lactate Testing Lactate testing is in vogue in triathlon, there is no denying that. I enjoyed the meme’s of the waterfront in Kona the year Gustav Iden won, in which someone had photoshopped lactate strips covering the entirety of the sand. I think this epitomised the attention […]
This is a list of essential and desirable items/things to do and NOT do pre race – focusing on 70.3/full distance racing; Pre Race (1-3 weeks out) Pre Race 24-48hrs Triathlon Race Checklist Swim Race Outfit Cycling Checklist Checklist For Running Other Items Head Coach Ross
Tapering All the training is done, you are a week or so out from your goal race. The only thing left to do is taper and show up to the race. A good taper has been shown to boost athletic performance by 3-6%. This just shows how important it is to get right. Although each […]
As an athlete you probably know what training you will be doing tomorrow or in 2 weeks. However, who is looking at what training you will be doing in 6 months’ time? At Optimal Endurance Coaching our athletes will often have up to 2 weeks in advance planned in Training Peaks. We then assist if […]
These two years have been a steep learning curve for me but also A LOT of fun. They’ve changed my perception on sport (well, now sports 😂)and enabled some fantastic personal growth. So with the risk of repetition, thanks again for the guidance and patience! Now, from the realm of the cheesy to that of […]