Stop winter colds derailing your training. A triathlon coach's tips on sleep, fuelling, vitamin D, training load and hygiene to stay healthy until spring.
Stop winter colds derailing your training. A triathlon coach's tips on sleep, fuelling, vitamin D, training load and hygiene to stay healthy until spring.
I get some version of this question on almost every free consultation call: "So how does this actually work if you're not stood next to me on the pool deck?" Fair question. "Online coaching" gets thrown around so loosely. By apps, by generic plan sellers, by people running 300 athletes off a template, that it's […]
IRONMAN Copenhagen is one of the most iconic races on the calendar — a fast, flat, wonderfully spectator-friendly course through the heart of a beautiful city. It attracts everyone from first-timers chasing a bucket-list finish to seasoned age-groupers hunting a Kona slot. But whatever your goal, one question comes up again and again: when should […]
I've sent more athletes to Mallorca than I can count on both hands, and I'll say this upfront: a training camp won't fix a training plan that's already broken. It will, however, let you bank the kind of volume and consistency that's nearly impossible to find in a UK winter and that's exactly why the […]
If you're training for your first triathlon or trying to break through a plateau you've probably weighed up three options: a generic training plan, a training app, or a human coach. Each has its place, but they're built for different athletes. Training Plans: Structure, No Flexibility A downloadable or spreadsheet-based training plan gives you a […]
With IRONMAN Wales and autumn 70.3s now inside a week for some of you, this is the point where training stops making a meaningful difference and everything else starts to matter. We've covered tapering and put together a full race checklist before — this is the shorter, sharper version for the week itself. The Fitness […]
If you've been training for a while, you'll have heard the term "brick session" thrown around. If you're heading into an autumn IRONMAN or 70.3, now is exactly the time to make sure they're a proper fixture in your week — not just an afterthought tacked on when there's time. What Is a Brick Session? […]
In our last post we looked at heat training and why it's become one of the most talked-about tools in endurance sport. But heat adaptation is only half the equation. Get in the heat without a proper hydration strategy and you're not building fitness you're just digging a hole. Why "Drink More Water" Isn't a […]
Heat training has become one of the most talked about performance tools in endurance sport. From WorldTour cyclists training indoors in winter jackets to professional triathletes spending time in saunas and hot baths, more athletes are using heat as a deliberate training stimulus. But despite the growing evidence, many age-group athletes still avoid it altogether. […]
If you've just signed up for your first IRONMAN or 70.3 and started researching how to prepare, you've probably come across two options: download a training plan, or hire a coach. Both will get you to the start line. But they won't get you there in the same way — and for a lot of […]
Training for your first IRONMAN — or chasing a new personal best — is one of the most demanding things you'll ever take on. With months of swimming, cycling, and running ahead of you, the coach you choose can make the difference between crossing the finish line feeling strong and spending race day running on […]
You've signed up. The race is in the calendar. Now you're staring at sixteen weeks of training wondering how on earth you're supposed to fit swimming, cycling and running into a life that already feels full. Sound familiar? The question we hear most from first-time 70.3 athletes isn't "how far is a half Ironman?" — […]
You've signed up for an Ironman. Maybe it's your first. Maybe you've done a few and you're tired of finishing feeling like you left time — and energy — out on the course. Either way, the same question keeps coming up: do I actually need a coach, or can I just follow a plan I […]
So you've signed up for your first Ironman 70.3. Maybe you clicked register on a whim, maybe it's been on your bucket list for years — either way, you're probably now staring at the confirmation email wondering what on earth comes next. First, take a breath. The 70.3 — a 1.9km swim, 90km bike, and […]
It's one of the first questions anyone asks when they sign up for their first IRONMAN — and one of the hardest to answer with a single number. Type it into Google and you'll find everything from 8 hours to 20 hours a week. So which is it? The truth is, it depends. But that's […]
You've caught the triathlon bug. You've watched the finish line videos, read the race reports, and somewhere in the back of your mind a voice is saying: I want to do that. Now comes the question almost every aspiring long-course triathlete faces — do you start with a 70.3, or go straight for the full […]
Training for a marathon is a serious commitment. But here's what the running world doesn't say loudly enough: you don't need to make it your full-time job to cross the finish line. Thousands of recreational runners complete marathons every year while holding down demanding careers, raising families, and living full lives. The difference between those […]
So, you've signed up for an IRONMAN. Maybe it's your first. Maybe you've done shorter triathlons and you're ready to go long. Either way, you're now staring at 140.6 miles of swimming, cycling, and running — and wondering how on earth you're going to get to that finish line in one piece. Here's the question […]
Swimming is often the hardest discipline to tackle when training for a triathlon as it is most technical out of the three sports. Unlike cycling and running, improvements in the water are not just about fitness but about efficiency, body position, and feel for the water. This is why swim kit becomes so valuable, not […]
You've got a tough session on the calendar maybe it's a 3-hour brick, threshold intervals, or a long run with race-pace segments. Your coach has programmed the workout, but have you planned your fuelling strategy? Getting your nutrition right around intense sessions isn't just about performance on the day. It's about maximizing your training adaptations, […]
You're in the thick of training for your next big event – maybe it's your first marathon, an Ironman, or a local sprint tri. Your fitness is improving, but you'd also like to drop a few pounds. Sound familiar? The good news: losing weight while training is absolutely possible. The caveat: it requires a thoughtful […]
Training camps are great. The sun, the roads, and the like-minded company inevitably make for a brilliant time, and it is no wonder why athletes from all over flock to the warmer climes for their endorphin fuelled endurance fix year on year. But what if I were to tell you that your week away could […]
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" Run-Walk-Run Method: The Quick Answer The run-walk-run method means alternating a set period of running with a short walk break, starting from the first minute of your run – not waiting until you are tired. The slower your pace, the […]
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 […]