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 […]