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Do the work that counts – Endurance training in a nutshell

By | Cycle, Endurance, Run, Swim, Triathlon | No Comments

Training is the investment of time to improve results.

There are four basic components in endurance training:

  • Aerobic training – 80% to 85% of training time in Zone 1 and lower Zone 2 (MAF)
  • Force Development – 5% of training time (Maximal Strength – Zone 5+)
  • Durability training – 10% to 15% of training time (Zone 3 – 4)
  • Technique – Integrated into training and active recovery
  • Recovery – Active recovery + 7.5 hours+ sleep average per night.

Any training session should be targeting these adaptations. The only session that have benefits if you have muscular fatigue are durability and active recovery.

Know what your session is targeting and stick to the plan. If you can’t nail it, go home and use the recovery time, don’t dig a hole!


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Training intensity distribution for IRONMAN and Marathons

By | Endurance, Run, Triathlon | No Comments

As an endurance coach one of my key messages is to slow down training to speed up on race day. Many don’t appreciate just how much aerobic volume is needed and emulate elite training pace rather than elite training heart rate.

Many athletes who join my program are surprised how slow I ask them to train for much of their training hours. The reason is that without a critical volume of aerobic training your heart rate over pace will not have enough head room to sustain race pace effort for the duration of a race. Read More

Planning for the IM and 70.3 off-season regeneration

By | 70.3, Endurance, Ironman, Recovery, Triathlon | No Comments

A well planned off season can be the best investment for the next season. During the lead-up to your season “A” race the chances are you have focused on aerobic endurance and threshold training to increase durability. Family time and exercise variability has probably suffered, right? Off-season regeneration is critical for sustained improvement. Read More

The three biggest mistakes made by age group IRONMAN athletes

By | Endurance, General, Nutrition, Recovery, Triathlon | No Comments
  • Prioritising training over sleep. When training upward of 12 hours per week we need upwards of 8 hours sleep per night for adequate recovery. You can get away with less for a while but you will inevitable plateau and be vulnerable to injury and illness. If you suffer from sleep apnea our can’t sleep due to stress then a focus on solving this needs to be a focus. Some good advice can be found here.

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Recovery, HRV, and the problem with all green…

By | Endurance, General, Health, Recovery, Triathlon | No Comments

Recently I have been banging on about recovery, sleep and not training when fatigued as the number 1 priority. I have had a number of queries on how we assess the difference between feeling tired and being fatigued. Fortunately an advanced metric (HRV) that has been available to the medical and elite athletic field is now available to the general public through smart phone apps and the latest wearable technologies (Garmin Finix3, 735xt and 920xt) Read More

It’s about balance – training to be fast at aerobic intensity

By | 70.3, Endurance, Focus, Health, Ironman, Nutrition, Recovery, Triathlon, Uncategorized | No Comments

Training for endurance sports can require a significant investment of time. Applying the following guidelines will ensure you get the optimum adaptations for your training investment while ensuring recovery and nutrition is balanced. Although every athlete is different and are on a different phase of the endurance journey, if applied, these guidelines will reduce waste and create focus on the adaptations that make a difference. Read More