Group Riding and Drivers

Sharing the Road: As more and more people take up cycling for sport, for fun, and for health, there has been an explosion in the numbers of riders who join a club and take part in group rides.  Riders need to ensure that they stay safe and follow the highway code; drivers need to be…

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.

Are fatter tyres faster

Even if you haven’t got Disc Brakes and Disc Specific Wheels, below is an explanation why it may be benificial to go up is Tire size, to 25mm or 28mm on standard Road Rims.

How Triathletes Should Read Lab Results

I was 61 years old and in for a routine check-up that included some labs. At this point in life, training six days a week (averaging 14hr/week) for Half and Full Ironman events. I assumed everything would look flawless. I was wrong. I got a call back from the Doctor (GP) saying I needed to come back in and discuss some elevated lab values.

Blood Simple

Let’s suppose that next time something is different. Looking at your blood work, the doctor gravely tells you that you have high cholesterol and your AST is slightly elevated. Do you panic?

Liver Let Die

The liver is one of the major fat burning organs in the body, and is often referred to as a “fat pumping” organ. What this means is that the liver can carry fat into the small intestine through bile, where it gets taken out of the body by bowel action.

Glycogen Replenishment After Exhaustive Exercise

The principle of glycogen resynthesis and supercompensation has great practical implications, not only in athletics, but also within industry for workers who consistently undergo depletion of glycogen stores due to prolonged bouts of exertion.

Is Coca-Cola an effective sports drink?

Top athletes seem to love Coke, not just as a dinner drink to wash down a cup of yoghurt, a cinnamon-raisin bagel, and a bowl of broccoli, but as a sports drink to provide a little fire during the last stages of a prolonged endurance competition. Coke as a sports drink? It does seem strange,…

Fructose and Its Impact on Our Bodies

Fructose is a valuable and needed nutrient. It is not the fructose that is the problem but the overly generous supply found in our manufactured foods. Fructose found in fruits and vegetables is slowly absorbed into the blood stream, its absorption blunted by the soluble fibre naturally found in these foods.

Recommendations for carb intake during exercise

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal is of an exercise session or workout before we can recommend carbohydrate amounts and types. If the goal is an optimal performance, the following recommendations are appropriate.

Carb mixes and benefits

Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h (in a ratio of 2:1 glucose:fructose and an intake of 90 g/h) are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h and Fructose at 30 g/h.

Planning Nutrition for a 70.3 Triathlon

For an Ironman 70.3 or other 4 to 7 hour event, nutrition can be an incredibly important factor. In shorter distance triathlons you can get away with making some nutrition mistakes, but during a 70.3 triathlon, it is more likely that you will be punished for nutrition errors.

Finding Your Perfect Run Cadence

Most running injuries result from three aspects of your form: heel striking, over-striding and/or cadence. The good news for runners is that cadence is probably the most important of these three and, when improved, will also improve your chances of having zero knee issues.

Reverse Periodization For Triathletes

For triathletes in the Southern Hemisphere, the season is almost over. Days are getting shorter, the weather is getting worse, and so for a lot of people training time is becoming limited and requiring that extra bit of motivation. At this time of year you should be planning for next season and starting to think…

Critical Swim Speed Training

What is Critical Swim Training? CSS is the pace at which you’d currently swim a 1500 Time Trial (in yards or metres). There’s nothing complicated to worry about, but it’s a super-effective way to prepare for race distances of 400 and above. Here’s why CSS training is effective and how you can use it. The…

Tempo Trainer

The finis tempo trainer pro A fantastic swimming beeper that’s super easy to use! Take control of your stroke rate: Placed under your swim cap, The Finis Tempo Trainer Pro beeps an exact stroke tempo to you – simply swim and time your stroke to the beep! The Tempo Trainer Pro is our number one…

Transition like a Pro

“Transition begins with the set-up and it’s very important to keep it clean and simple.” Transition is where races can be “Won or Lost”.  Fast and efficient, will cost little energy and stress.  Practise-Practise-Practise!   Video from the four-time XTERRA world champion Conrad Stolz. In the video below, he shows how to transition from the…


Holds accreditation as Development Coach: Tony Brady (TA1837)  Development Coach-Proffessional:  Certificate of Currency – 2017/2018 Exercise isn’t just about helping out your health down the road, and it’s certainly not just about vanity. What you do in the gym (or on the roads, in the ocean, etc.) makes you a better, higher-performing person outside of it….

A pencil saved my life

Ways to Think More Obliquely, a range of thinking strategies to explore a challenge in new ways. These strategies are always great to have in your toolkit when exploring a new project.

Recovery – The Secret Weapon In Training?

The triathlon world has gone recovery crazy. Over the past 10 years, recovery has gone from something you only thought about when you were tired to an essential and integral aspect of every training session, every day, all year round. First it was massage. Every triathlete started scheduling a regular massage as part of his or her…

Coaching and Mentoring Older Triathletes

Coaching and Mentoring Older Triathletes There’s no two ways about it: getting older means a number of things will have to change about how you approach training, racing and recovery. Here I shares some top tips and advice. Sadly, for the vast majority of the population, getting the recommended 150 minutes of cardiovascular exercise per week…

Mind to Restore Your Body

Use Your Mind to Restore Your Body After a Run. Hanging out in nature, with friends, or in a happy place helps you recover faster. After a race or hard workout, our bodies can be pretty out of whack. Cortisol, a hormone that’s released when we’re under duress, floods our systems. And our beat-up muscles,…

How Exercise Shapes You, beyond the Gym

When I first started training for marathons a little over ten years ago, my coach told me something I’ve never forgotten: that I would need to learn how to be comfortable with being uncomfortable. I didn’t know it at the time, but that skill, cultivated through running, would help me as much, if not more,…

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.