Swim Session

”4, 3, 2, 1”

This is one of my favourite sessions because of its simple, yet diverse nature.

4, 3, 2, 1 is 400m, 300m, 200m, 100m swimming intervals.

It can be used as a warm up, a progressive main session or repeated several times to make up a full swim. It can ...

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(avoiding) Post Ironman Blues

(avoiding) Post Ironman Blues…

Ironman blues is a term used to describe the lull that often occurs post Ironman… It can be applied to any race or major event in ones life

There are a few things that can be done to help prepare you for this period, and avoid it altogether ...

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Frequency…

Frequency

Consider your frequency of training sessions… Try to keep a regular and consistent gap between sessions in each sport, i.e. swim, bike and run.

Ideally we don’t go more than 2 days without training in each specific discipline (so if you run on Sunday it is pref ...

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Run Session – Hill Repeats

Run hill repeats

This is a great session for building strength in the legs and making you a stronger runner!

Find a hill that takes at least 90sec – 2mins for you to crest and is approximately 2-6% gradient (this is a big variation I know, but logistics can often be our lim ...

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Swim Tips for Triathletes

Most adult triathletes are non swimmers and did not grow up swimming… Even if they did, there is often a large gap (many years) between swimming as a child / adolescent and then swimming again as an adult triathlete.   In any case, don’t chase perfection in the water if you are a t ...

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Basic Strength Endurance Session (indoor bike)

This session is a great introduction to muscle fibre recruitment and strength endurance that can be built on over time

Warm up for 10-15mins building effort and heart rate then complete: 10 x 1min at 80rpm and a strong, hard effort / 1min spin float 10 x 1min at 75-80rpm and strong, hard ...

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Run Session – Build Run

Session of the week

Build run. One of my favorite runs due to its simplicity…

Start off at very easy pace and build intensity (and therefore, speed) each km for 9km… then reverse build for 3km to wind back down. Note: don’t just stop dead.

The idea is to work a ...

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Relaxed is efficient. Efficient is fast.

Relaxed is efficient. Efficient is fast.

We all want to be ‘fast’… Fast is relative, but, speed comes from efficiency. And efficiency can be maximized through being relaxed!

So learn to relax when you swim, bike and run… This will improve your efficiency and ...

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Swim Session – Give it a go!

Session of the Week

Try this swim session for aerobic development and strength endurance. It is designed to have you swimming strong in the back half of the session. Simple and Effective.

Focus on quality of movement throughout the session, especially in the back end when you are st ...

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Ironman Training…

Ironman Cairns is 5 weeks away… Training focus should be consistency including logging necessary training volume to adequately prepare for the specific rigors of race day.

With this comes fatigue, and tiredness, often a blur of the two!

My advices is as follows:

Firstl ...

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