Social group membership

Not many people have a number named after them, but Robin Dunbar lays claim to the Dunbar Number. Confusingly, no precise value has been attached to this figure, but a commonly cited approximation is 150 – and this is the number of people with whom we can maintain a meaningful relationship, whether in a hunter-gatherer society or on Facebook.

Rebellion to Find Fulfilment

“Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t…

Calculate Threshold Power

How To Calculate Threshold Power, Heart Rate, Or Pace Cycling Functional Threshold Power (FTP): Your Functional Threshold Power is by definition the Normalized Power for an all out effort of 60 minutes. However, you can get a fairly accurate estimate of your FTP by doing an all out effort of 20 minutes, then subtracting 5%…

Breathing – Exhalation Technique

you know your problem? you keep it all in! important? Very few novice swimmers exhale properly into the water. Nearly all intermediate swimmers think they are exhaling correctly – at least, that’s what they say when we ask them. Do they? Very few do. Even amongst advanced swimmers, quite a few like to hold onto…

101-Bike

Coaching 101, Last week, we presented  thoughts on the progressions we need to consider to improve our triathlon swimming. This week we explore the bike. Number one on the list for cycling is bike handling skills, bike set up, cycling posture and confidence.  I helping a beginner cyclist take them out for some one on one…

101-Swim

So we have spent a bit of time thinking about what is required to put together a training program. Now we can dig a little deeper into the specific swim, bike and run elements to see where you should be investing your time. When it comes to swimming the one comment I continually hear is that…

Individuality

One of the biggest challenges a triathlete faces is wading through the plethora of information available to them. Magazines, the internet, athletes, coaches, pro athlete websites and blogs, all shout out the so called secrets to being a super star. The reality is everyone. In fact anyone spruiking it has to be dealt with a…

Plan “B”

Are you “Competing or Completing” are you a “Professional or and Age Grouper” these are the questions you need to ask yourself, when you enter in a race. On race day one of the organizes  assignments is athlete pick up on the bike or run  course. This means responsiblity for taking the athletes back to…

Fear of Starting

Beating the Fears that Cause Procrastination At its root, procrastination is almost always based on some kind of fear. And figuring out how to beat that fear is the key to unprocrastination, in the long run. Quick fixes are fine, but if the fears remain unabated, they will continue to act on you, causing you…

Specificity (s’s of fitness)

The Specificity Principle for Sports Training The Specificity Principle is key to developing effective fitness training programs for sports. Specificity also underlies how athletes learn sport skills. However, the principle is sometimes misinterpreted. Specificity and Sports Fitness Specificity refers to the type of changes the body makes in response to sports training. Very simply, what…

101-Offseason

The offseason is a great time to learn about the sport. For most their sole focus is always on how fit they can get themselves, scrutinising the Strava files of their competitors to learn the secrets to training. One of the first things I learnt when I started coaching is that there really isn’t any…

5 Simple Ways to Increase Bike Power

Power is the Holy Grail of cycling. The more bike power you have, the faster you can ride over a given distance. Developing your cycling power requires a lot of hard work, but here are five simple ways to do it: 1. RIDE IN BIGGER GEARS. Riding in bigger gears at the same cadence in a…

Reverse vs. Traditional Periodization for Triathlon Training

Periodizing your triathlon training plan means that you alter the frequency, intensity and volume of your training sessions across a period of time, to help you arrive at your goal race in peak fitness. This will involve developing different aspects of your fitness at different times of the year.

TI Swimming Videos

Thousands of TI swimmers have discovered these qualitative goals are not only realistic, but—when used as daily guidelines—improve your chances of realizing any speed, distance, or technique goal.

Coaching

With winter fast fading and the triathlon season looming, anyone looking at taking their triathlon journey to the next level, be it their first Sprint race or working towards Hawaii qualification, that wants some extra guidance with their training, should consider getting a coach. As a new venture into coaching,  and being involved in triathlon…

A, B, C Race. What does a coach mean?

This is a useful way for a coach and an athlete to break events up into different categories depending on their importance. This helps with planning your season.

S.M.A.R.T.E.R. Goal Setting

Break your goal (target) down into achievable chunks. From here ensure that each of these fits the S.M.A.R.T.E.R. treatment.

Stop

10 Things Endurance Athletes Need to Stop Doing There is a lot that goes with endurance sports training. From the training itself to proper nutrition, good sleep and other aspects, the list of things to be done seems endless. However, there are also things you may be doing that are detrimental to your success. The…

Cool-down

More on Recovery: Should you do a cool- down? Sure, why not? “Make sure you do your cooldown,” we’ve all been told by a coach after a hard workout. And your coach is right, but not for the reasons you would think. It’s thought that the cooldown, or the extra minutes of light exercise after…

Stop your Legs from Sinking

Ideal for swimmers and triathletes, as great staring points to concentrate on….. efficiency, not muscles. So, all I have to think about when swimming is, (they say) Don’t lift your head Don’t press down with your hands on the water Bend your wrists, point  fingers to the bottom of the pool Clench butt cheeks in…

Running

Pacing is a crucial component to our training programs. Research indicates that training intensity is the most important factor for improving the physiological processes that determine running performance.

Swimming

“Feel you’re working with the water, not fighting the water.” You’ve come to the right place. I guarantee that the Total Immersion Swim technique will help you achieve any goal that brought you here–and with surprising ease and enjoyment. With TI, you don’t need youth, athleticism, special talents, or endless laps to become the swimmer…

Ironman Marathon Time

Predicting Your Ironman Marathon Time After Swim and Bike are Completed You’re entering the transition area of an ironman triathlon, after finishing the swim and bike legs of the race. With 26.2 miles to run, and typically with wobbly legs after riding 112 miles on the bike, as you’re changing into running shoes, it’s natural…

Ironman dreams die

The marathon is where Ironman dreams die. It is very difficult to run a strong marathon after riding 112 miles (180km) hard, and in fact it is seldom done. Consider the following example from the 2008 Ironman Arizona: the fastest bike split was 4:26:12 the 50th-fastest bike split was 4:55:24—29 minutes and 12 seconds, or 10.9…