Taking on a half-Ironman / full Ironman distance triathlon is a huge achievement. As a woman in triathlon you’re joining a community of determined and capable athletes but you may also be navigating unique challenges and experiences that men will not. Whether you’re feeling excitement, nerves or both, here is how to approach your first […]
When the days are short, the weather is grim, and the sofa is calling, winter training for triathlon can feel like a battle of willpower. But winter is also where the main work gets done, it’s the season that lays the foundation for spring and summer racing. With the right strategies, you can stay healthy, […]
We all know that nutrition plays a critical role in a triathlete’s performance, recovery and overall health. It also converts food into fuel / production of energy for swim/bike/run and beyond. Many triathletes focus on balancing macronutrients but forget about smaller and smarter ways of using nutrition as a tool for keeping our immune system […]
Triathlon is a sport that demands not only physical preparation, but also the right equipment. For women, having equipment designed with female athletes in mind can make a huge difference in performance, comfort, and confidence. While much of the equipment available is marketed as unisex, the reality is that women’s bodies often have different requirements. […]
If you’re a triathlete trying to juggle swimming with bike sessions, long runs, work, and family life, you’re not alone. The good news? You don’t need to spend endless hours in the pool to make real gains. With the right focus, 45–60 minutes in the water can be more than enough to build speed, efficiency, […]
Strength training is now recognised as a fundamental pillar of health, performance, and longevity. From everyday movers to elite triathletes, athletes across all sports benefit from more than just miles in the bank. Strength training isn’t about bulking up; it’s about building a body that is stronger, more efficient, more resilient, and better equipped to […]
VO₂-max training often sparks debate in the triathlon world. Should you go long and grind out 8-minute reps? Or keep it sharp with short, punchy 30/15s? If you want to race faster, especially at Olympic and half-distance events, VO₂ intervals need a to form part of your training. But which type is best for you? […]
I have finished Ironman Wales 4 times. My first was as a fresh-faced youth 2 weeks post my 18th birthday in 2016, and my last was racing in the pro field there in 2022, coming in in 7th place overall that day. Suffice to say I have learnt a thing or two on how to go fast […]
For triathletes looking to develop their bike leg, UK Cycling Time Trials (CTT) events offer a unique and underutilized opportunity. These solo efforts against the clock might not have the fanfare of a Ironman event but they deliver specific, performance focused benefits that directly transfer to multisport racing. 1. Race Specific Pacing Practice Time trials […]
*Please not this is not medical advice and you should see a registered medical practitioner for full assessment of your injury What is an overuse injury? Triathlon is the sport we all know and love, but managing three different disciplines can often cause overuse injuries, with over 50% of triathletes experiencing some form of injury […]
"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 […]