Training with others is great for social support and the challenge to push harder or longer than you might otherwise. But it is all too easy to push too hard too often. We talk about how to make group training work for you across swim, bike, and run disciplines.
There is a lot of different equipment you can use in both training and racing, and all of it has benefits. However there is a lot you can do with the basics, so we give some guidance on the different options to help pick and choose the things that will make the biggest difference for you.
We live in a world of instant gratification so it’s common to want/expect instant fitness returns too. But it just doesn’t work like that. True peak fitness takes time and is hard earned. We talk about the importance of thinking long term, but taking small daily steps towards your goal.
Who has a GPS watch or bike computer they look at to see how long they have been going and how fast they have been going? There is so much more more these devices can do for you, but as always we focus on the key things that will make the biggest difference to you.
No one loves a time trial, and most people will avoid them if possible. But you should not dread them. Time Trials are fantastic training sessions, and an opportunity to learn a lot about yourself. If you don’t do that learning throughout training you can’t be at your absolute best on race day.
Nutrition can be such a confusing area so this week we give you some simple and practical ways to tweak your current nutrition without needing a complete overhaul. Spoiler alert: it should be as simple as fuelling your training and recovery for performance, then eating less and eating for health at other times.
Training zones are there to help you get the most out of your training (rather than take the fun out of it as some people believe!). But you need to understand the training zones associated with your training plan, and why some zones are more beneficial than others.
Nutrition changes of sound simple but they’re not always easy to make stick. Instead of trying to change everything at once just pick one thing and commit to doing to well for 3 weeks to build a new habit. We’ve got 5 different ideas for you to choose from.
Whether you are competing to win, or simply out there to complete and event, your mindset has a huge impact on the outcome. Make sure your mindset is aligned to your capabilities, prepare for the tough times, and create the race experience you want.
Cycling power meters are more affordable than ever, and give huge benefits in your triathlon training and racing - especially for busy athletes looking to get the most benefit out of your training. We explain what a power meter is, why you want one, and who should NOT buy one.
There is too much advice on the Internet about diet and nutrition for athletes. Hot topics come and go, companies are trying to sell you things, and there are a lot of confusing messages. So we compare 5 diets popular with endurance athletes, and tell you which is best - you may be surprised!
Our Wellington squad is running an offroad marathon and ultra marathon (Wuu2k) as the winter training focus. This episode gives advice about planning race day nutrition for that event, but is also relevant for anyone doing such longer / lower intensity training or events.
Coaches have a critical role in your sporting development. But not everyone has a coach, and your coach is not with you 24 x 7. So you also need to be your own coach. Ask yourself the relevant questions, monitor your progress, and make decisions on the go.
Rebuilding fitness after a layoff can feel like a struggle. Coach Gerrard is going through that process right now so shares his experiences so far, and has tips for anyone else going through the same. “It won’t happen overnight but it will happen”.
We all want to run faster and perform better but it doesn’t happen overnight. Consistency over time is key, and minimising injuries helps you to be more consistent. We also explain how strength and mobility contribute, along with practical tips about running shoes, offroad running, and much more.
Our recent Ironman camp had lots of conversations around race prep and ll related matters. We wrap up some of those conversations here, including: weightloss amongst peak training, race nutrition and hydration, dealing with nerves and the mental aspect of Ironman.
Just about everyone slows down on the Ironman run, but those who slow down the least get the best results. The run, just like the ride, requires a smart pacing and nutrition, but it’s also the time that your mental strategies are called on the most. We cover tips for everyone whether you're racing for Kona, or simply to beat the cutoff time.
The bike leg is the longest part of an Ironman, and in a lot of cases the most crucial. A well executed ride sets up your run. Nutrition and pacing are the cornerstones of this ride, but there are plenty of other aspects to consider too, depending on whether you are looking to simply complete the event within cutoff times, or perform to your absolute best.
Part 1 of 4 episodes preparing you for Ironman. In this episode: the swim. Things that everyone needs to be ready for, and the specific difference between people with different goals for the event - covering everything from those simply trying to complete, though to those aiming to perform amongst the best.
The holiday season is here so it’s important to find the balance of training / family / relaxing / work / etc. Be clear on your priorities, figure out how to make your training work in amongst everything else, and give yourself permission to relax and enjoy it all too.
Recovery after a key event is absolutely vital if you are going on to other events and training soon after. The goal is to to be bursting to get back into your next training, so think about how best you can achieve that through your recovery. We also talk through the things to know for Taupo 70.3 coming up this weekend.
Last week we talked nutrition, and this week it’s pacing. Those are the two critical components to set up your performance in the second half of the run. And that second half is where the most time is likely to be gained or lost in your race. Pace it smart and finish strong for the best possible result.
There is no “one size fits all” for race day nutrition, so although we can’t tell you exactly what or how much to eat and drink, there are some simple guidelines to help you work it out. Remember it’s up to you to try things in training, so you are practised and ready for race day.
Throw away your time goals - they simply lead to fixation on the outcome, and often disappointment from not achieving perfection. Instead, lets set goals that help you through the process of doing your best possible event. When you do this, the outcome will be success.
We all want to feel like the training is making us faster. But don’t try and be fast all the time in training. Do the right training at the right time so you hit a true peak for the most important events. Think long term, not short term.
Triathlon is one sport. It’s about integrating swim, bike, and run disciplines - not training them as 3 separate sports. Listen in to hear about differences between triathlon and the individual sports. Plus sessions throughout the week are related to each other - not just in a random order!
Long time squad member Warren Sue talks about his time in the sport, the ups and down, how to make it work when juggling family and work, and other lessons that have helped him make the sport an ongoing part of his life.
It’s easy to fall into the trap of thinking “I don’t have much time to train so I need to train harder”. However that often leads to training in the “gray zone” where you are loading the body with more stress, but not the right stress to actually get faster.
Have the courage to slow down and train at the right levels at the right times.
It's not about how much training you can DO - it's about how much training you can recover FROM.
Training breaks down the body, and recovery helps it repair and get stronger. Its only with appropriate recovery that you get the benefits of the training.
We can get very focused on doing the training day in day out, but there are plenty of things outside of training that will help us lift the performance. We talk about six of those today.
And remember: small amounts on a regular basis make a real difference.
Our team want to know more about nutrition so we make a start here. But many more episodes will be needed on the subject!
Today we talk about how important attitudes and behaviours are, and the simple foundations of good day to day nutrition
This week we talk about what's been happening in the team with a 5k TT at Park Run.
Plus we dive into the 4 keys to a successful season. Obviously one of these is to do your training, but the other 3 are NOT about your training!
Meet Doug Stark and Gerrard Smith, and find out what this podcast is all about.
Plus practical advice to make sure you have started your training in a sustainable way - not getting too carried away with excitement too early.