Category: Training
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Base Phase Training
Base Phase Training The idea of a ‘base phase’ is to slowly and steadily build fitness and conditioning over weeks of consistent training. There is no need to include recovery weeks because your weekly training load should be set at a level that allows you to finish each week without too much fatigue. As you…
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Cross-training for Endurance Athletes
Cross-training can be a good addition to endurance training, but is it right for you? If you struggle with injuries in your chosen sport then cross-training will allow you to exercise more without the risk of injury. The goal is to exercise the body parts that aren’t injured. I.e. an injured runner can go swimming…
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Minimalist Training or Volume Appropriate Training?
“I’m surprised with how good I felt considering I’ve hardly been doing anything.” Stress + Rest = Adaptation. The fundamental equation for the progression of any biological system. Whether you’re self-coached, coached or mentored, can or can’t go compete at the elite level you can always benefit from a differing point of view. This article…
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Analysing My 8hr 38min 100km Run
I had an amazing run at the Trail Trilogy 100km ultramarathon. Overall, I am incredibly happy with my effort and I am glad I implemented my 19-1 run-walk strategy, which I believe saved me on multiple occasions. HOWEVER, I felt like everything went to plan except for two sections. Looking back through my data, those…
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Fasted Training
Here’s an exert from a paper written by Performance Advantage co-founder Professor Steve Stannard; “To ensure the most potent training stimulus, it has been argued that many training sessions should be conducted in the least performance-enhancing situation.Therefore recommendations aimed at ensuring optimal performance in a single bout of exercise, such as maximising carbohydrate intake and…
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Triathlon Kick Impact Test
Why Kicking Matters to Triathlon Swimming intensity in triathlon has a direct effect on the athletes sequent bike and run performance. The legs are the obvious main contributors to forward propulsion in cycling and running, but this is not the case in swimming. As outlined by Professor Giorgio Gatta HERE “Swimming freestyle using your legs…
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How to Avoid Blowing Up with Correct Pacing
Pacing in endurance sport is one of the most essential aspects of performance. Regardless of your ability, if you start the race beyond your level of fitness you will slow down at the end. The severity of how much you slow down (blow up) will depend on the race duration and how far beyond your…
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Ironman Training Advice
Starting Point First and foremost, a good starting point is to figure out a realistic time goal for each leg of the race. These goals should be based on a couple of points: Previous Races Look at your past triathlon results and find someone who has finished near you in each leg and who you…
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Improve Your Training Series- Slow Down
Do you find yourself validating a good session with average pace, power or peak heart rate? Do you find that even though you’re pushing yourself harder and harder, you don’t seem to be getting any faster? https://youtu.be/RLnVP_4VnU0 Stop training so hard. Do you find yourself validating a good session with average pace, power or peak…
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Tired of Training? – Reset Yourself
If you have been suffering from a training plateau, tiredness, lack of motivation or injury you are in some form of overtraining. Overtraining is caused by too much high-intensity training and/or too little recovery time which is often combined with other non-training stressors (work, family, life!). If overtraining is caught early it can be quickly…