The age of social media would have you believe you NEED to follow one camp... or the other... i have some good news for all you trainiacs... YOU DONT need to be a “carnivore” on a keto diet or a yoga loving vegan to be truly healthy... you can actually eat a nutrient dense combination of meat and veggies to fuel your training, drop fat, and build lean mass effectively. Who’d have thought? #mindblown ... Feel free to tag someone to make their day 😈... More to come on this topic 💪... #nutriton#beatthebs
1 511 April, 2019
Just because you’re a triathlete... don’t think you won’t benefit from some hard track work! Tag a training buddy ☝️ #science#HIIT#yourtrilife
Want a challenging 1 hour session? Try this personal favourite for developing that threshold pace on the run leg 🏃♂️ 🏃♀️ #yourtrilife
3 6128 March, 2019
There are 3 basic pillars to session progression and regression - depending on your training cycle and program... 3 things we can manipulate = • Rest duration
• Interval Duration
• Interval Intensity
Always use progression to ensure you are developing fitness in a time efficient manner! Tag a training buddy who will find this post useful 💪 #principles#training#science#yourtrilife
1 6927 March, 2019
Massive congratulations to @bogey81 on the Criterium race win last night in Qatar 🇶🇦. It was the final crit race of the season and he absolutely smashed it! Not only that, the win last night gave him the overall points win for the crit championship this season 💪 (a goal we set for him at the start of the season) ✅... he has followed his training, nutrition and strength and conditioning flawlessly since we began working together in September - and last night was a perfect reflection of the effort he has put in 💪. Well done! #champ
In shorter events, getting your transition right can be the difference between a podium or not! Which of the above describes you after the swim?? Tag a culprit! #yourtrilife
3 5525 March, 2019
One of the most valuable things I learnt from one of many excellent nutrition lecturers at university was the value of variety on your plate... colours are a good representation of the type of micronutrients you are receiving. You often will hear “eat a rainbow”... well now you know how 😏 happy Wednesday! #nutrition#coaching#healthy#food#performance#yourtrilife
1 5320 March, 2019
Have a plan. Stick to that plan. Embrace any deviation from that plan. Enjoy the pain and savour the finish. 💪
2 4517 March, 2019
Saw this from @jmaxfitness and thought it was pretty good... even for endurance athletes... here’s why
Triathletes and cyclists/runners tend not to worry about lean muscle mass because their “ideal” is to be light and fast. However, ensuring adequate protein intake can actually help retain FUNCTIONAL lean tissue.
Aiming for 1.2-1.5g per kilo of lean mass for an average endurance athlete will likely be a good start. If you are nowhere near that, starting your morning with an additional protein shake will likely get you 20-30% of the way there! Food first approach always best however. I will produce some new content in the coming weeks on nice training meals with macro quotas so you can start meeting those protein goals! 💪 #protein#endurance#race#training#nutrition
1 6416 March, 2019
Placing yourself in a negative energy balance can be vital for body composition adaptation and weight loss... ~~~~~~~~~~~~~~~~~~~~~~ one caveat is with fat breakdown can come muscle and other tissue breakdown. Bone health is often compromised in times of chronic energy restriction and there are certain basics we can do to try and limit and avoid those dreaded stress fractures during training... Being smart with your nutrition, alongside load monitoring will be vital to keeping you fit, healthy and in training for the long run... 🏊♂️ 🚲 🏃♂️ #bone#health#injury#nutrition
2 5715 March, 2019
Training adaptation occurs once the stress of training is over... Allow your body to recover and supercompensate! Yes you may well get fit training ALL the time... but remember... performance = fitness - fatigue... #trainsmarter#yourtrilife
1 6014 March, 2019
The key to a faster swim is inclusive of many technical aspects. What can we control out of the water though?
Much of the success seen in good swimmers comes down to good core control allowing them to maintain strict, streamline positions in the water. Therefore we should aim to incorporate core movements that engage the core in upright, extended positions. ~~~~~~~~~~~~~~~~~~~~~~ Medicine ball slams eccentrically load the abs in triple extension. ~~~~~~~~~~~~~~~~~~~~~~ rotational KB high swings engage obliques and again challenge stability at the top of the movement.
~~~~~~~~~~~~~~~~~~~~~~~ Finally Swiss ball jack knifes are a great way to challenge the core in a sports specific prone position. All 3 of these movements should really help you feel more comfortable in streamline, extended positions in the water. Not to mention will assist in developing power and speed in your stroke. #swim#tekkers#strength#gym#conditioning
2 5612 March, 2019
The run leg is the last part of your race and may seem like it should be performed at “steady” paces. However - If we do not train at speeds close to velocity at maximal oxygen uptake (vVO2max), we will not be able to fully develop lactate threshold speed or indeed fractional utilisation (what % of VO2max pace can be sustained on the run)... ~~~~~~~~~~~~~~~~~~~~~~~~
This is all well and good, but it has also has been observed that running performance suffers off the bike (as we all know). Training at high intensities in sports specific sessions can really help you adjust to performing immediately when needed. This includes focusing on brick interval work (above threshold), not just your steady state sessions!
Finally (this will get a little geeky 🤓 but bare with me for the end message)•••••••••••••••••••••• Why does weight matter? Regardless of the fact running is a weight bearing modality (so can be hard on the joints)... Running economy is defined as the oxygen cost PER KILOGRAM OF BODY MASS per minute (mL/kg/min) or the oxygen cost of running a certain distance (mL/kg/km)... Let’s take a quick look at 2 scenarios.... •••••••••••••••••••••••••••••••• Two identical triathletes weigh 83kg (20% body fat). Both have the same maximal oxygen uptake capacity (VO2max) of 4.5 litres per minute. They both have a running economy of 225mL/kg/km at 5 minute/km pace •••••••••••••••••••••••••••••••• Athlete 1 loses 4% body fat and is sitting at 16%, so now weighs 80kg. To run at race pace (5 min km pace) he uses 3.95 litres/min (88% VO2max). •••••••••••••••••••••••••••••• Athlete 2 loses more weight than athlete 1 and loses 10% body fat, so now is sitting at just 10% body fat. He now weighs 75.2kg, remember, he has the same lean muscle mass, economy and fitness level as athlete 1). He requires only 3.73 litres/minute (83% of VO2max) -•••••••••••••••••••••••••••• Summary: reducing body fat by 6% at a given fitness has theoretically enabled athlete 2 to run AS FAST as athlete 1, and save 5% in effort - •••••••••••••••••••••••••••••••• Tag a training buddy who could do with shedding a few pounds 😬👀
To expand on a post yesterday... moving your seat forward can really help that transition (T2) to your run off the bike. A study from 2000 showed that a more aggressive seat position (81 degree seat tube angle) enhanced running performance during the first 5km of a 10km simulated Olympic distance time trial. A more recent study (Duggan et al. 2017) looked at this in more detail. I will report on this soon for you... ~~~~~~~~~~~~~~~~~~~~~~~ to summarise: If you have never thought about your seat angle, or even tested it... may be something to consider for a faster run leg 🏃♂️💪... #trainsmart#racesmart#runfaster#yourtrilife
1 4810 March, 2019
The bike is the longest part in any race you do... so make it count. Practise TT riding. Be disciplined and get used to staying strict in that aero position
Secondly - you may find that “aero” position can be improved... this can be done through CDA testing or just getting a good old fashioned bike fit with a well qualified individual.
Finally, to put those two previous points together, your legs and lungs really need to step up to the task to ensure that aerodynamic tuning actually makes a difference. Aerodynamics really come into play at faster speeds (~40kmh)... the only way you’re getting up that useful zone... is to TRAIN like a demon. Push through pain barriers and step it up 💪 #letsgo#yourtrilife
2 819 March, 2019
The most technical part of training... THE SWIM. 🏊♂️ >>>>>>>>>>>>>>>>>>>>>>>>>> I was never a club swimmer... so haven’t had the early base years many triathletes attain... because of that, I recently broke down my stroke and re-taught myself “how to swim” again... with the aim of eventually becoming more efficient in the water. I’m only now getting to a point where I’m comfortably using fewer strokes & less energy, for a given speed. This has always been the weakest part of my racing - and the new stroke still needs a lot of work...
>>>>>>>>>>>>>>>>>>>>>>>> The next Ironman 70.3 race will probably be in November... so time to focus down on bringing this discipline up to speed 💪... #swimming#coaching#process#yourtrilife
Low HR - why? overtrained? overreached? Or just a fitness monster?
Using HR metrics such as HRV gives more insight into whether changes in HR response is a positive, or fatigue-induced adaptation to your training. ~~~~~~~~~~~~~~~~~~
This was mine this morning - for me probably a result of being a little overreached, so a deload of just over a week should allow some supercompensation to take place, ready for race day 💪💪 #trainsmart#HRV#monitoring#yourtrilife
3 8621 February, 2019
Lactate monitoring for some of the endurance squad today... nice day for some #intervals ! ☀️
1 6420 February, 2019
Spent the morning (looking like I’ve just come out of a bad 90s disco) helping out with an ongoing #aclinjury research project
Acute vs chronic stress? What is the difference?
Acute stress is caused from a physiological or psychological challenge that induces perturbations to both the central nervous and endocrine systems. After the stress has passed, these systems return to baseline, providing adequate recovery is provided.
Chronic stress: can come in more than one form. This form of stress is more detrimental... The most common cause of chronic stress is likely overexposure to acute stressors, each interspersed with insufficient recovery.
Take home: without acute stressors, we do not adapt or get stronger (we actually maladapt). In order to progress physically and mentally, learn to push forward, push hard, but then learn to rest well and rest sufficiently. This may be hours, days or weeks. It varies case by case. #Gohardrecoverwell#stress#physiology#yourtrilife
3 4817 February, 2019
Legs a bit tired after yesterday’s half marathon simulation... still... felt like i owed it to myself to get at least 1 x 100km ride in before Oman 70.3! Ps. Thanks to the lady who nearly knocked me off the bike after 98km 😅 all fun and games... #volume#saturday#sun#yourtrilife
3 7416 February, 2019
Good way to spend a Friday afternoon. Getting the miles in the legs! Then 30 mins in the steam room 🔥 #run#volume#yourtrilife
3 10115 February, 2019
Although it works well to undertake glycogen depleted cardio early morning - you do not necessarily need to be glycogen depleted to train fasted. ~~~~~~~~~~~~~~~~~~~~~~
One method (fasted training) aims to enhance fat oxidation as insulin levels will be low early morning after sleep - the other method (glycogen depleted training) also does this - but also is a potent metabolic stimulus that drives training adaptation through a range of oxidative stress responses. ~~~~~~~~~~~~~~~~~~~
Which one? Depending on the stage in the season, you can incorporate both. However performing glycogen depleted workouts more than 1-2 times weekly may increase risk of lowered immunity and enhanced risk of illness 💪 #fasted#training#adaptation#trainsmart#polarizedtraining#trainlow#trainhigh#yourtrilife
3 6213 February, 2019
Pre-exhaust brick session tonight.
Run - Bike - Run
Good to get this challenging session done “comfortably” and feel fairly human after - the legs are starting to adapt quite nicely ~~~~~~~~~~~~~~~~~~~~~~~~~~ Feel free to give this one a go when you are entering your specific comp phase 👌 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Looking forward to a cheeky 90 mins of fasted volume tomorrow morning 💪 #yourtrilife#coach#PhD
1 6612 February, 2019
First Olympic distance race in nearly 3 years today... couldn’t have asked for a much nicer course! Completed the Doha triathlon in a time of 2hr19 mins. A good test of the legs and a nice warm up for Oman 70.3 on March 1st 💪 #yourtrilife#thetrainingcontinues
Some final training planning for a brutal 3 day stage race next month... Tailor the work to the needs and demands of the event. Haute Route Oman on March 1st for competitors will be a great challenge... just over 3 weeks to get ready 💪 #cycling#coaching#Oman#hauteroute#yourtrilife