Triathlon, 70.3 and IRONMAN training advice from Optimal Endurance coaches: session structure, race preparation, tapering, training camps and race-day strategy.
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, […]
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, […]
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 […]
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 […]
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 […]
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 […]
