Document maximal effort – RER

Respiratory exchange ratio The respiratory quotient and the RER are both calculated as the ratio of the volume of carbon dioxide (CO2) produced to the volume of oxygen (O2) used, or VCO2/VO2. The respiratory quotient, which typically ranges between 0.7 and 1.0, is an indicator of metabolic fuel or substrate use in tissues; it must…

You can train harder if you recover faster

Training + Recovery = Improved Performance How much time, effort, thought and planning goes into your training each week? How much time, effort, thought and planning goes into your active recovery each week? If you want to improve your performance (race faster) then you need to treat your recovery with the same degree of importance…

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.

Double Run’s

Double runs are a great way to increase run volume while lowering the chance of injury compared to if a similar run volume was completed in one session.

Finding your Max?

Finding your Maximum: Using VO2 Max in Training Saturday, March 14, 2015 | By Chris Baddick Competitive sport is all about pushing yourself to find your maximum, both in racing and training. Often, the first step in any new coach­-athlete relationship is determining fitness potential. This requires a benchmark, or scale on which to place…

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…


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.

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…

Fasted Training

Early Morning Fasted Training – General Position: The fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 5-6am like most people in training. Afternoons and evenings are usually spent in the fed state….

Ironman on the Human Body

What does completing an Ironman do to your body? A lot!  in all honesty.  As part of an article written by Matt Fitzgerald,  he examines the physiological impact of Ironman upon us. From the outside, swimming, cycling and running appear as movement. But from inside the triathlete’s body, swimming, cycling and running appear as an acceleration…