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Skills & Technique

Forearm Catch Swim Technique Set

By | Skills & Technique, Swim | No Comments

Warm Up (600m)

4x 100 – Strong From F/S RI 20 seconds

4x 25 –  kick RI 10 seconds

4x 25 – 12.5 hard

Main Set (900m + 400m + 800m = 2100m)

3x 300 (30 seconds between repeats)

  • 50 Scull 12.5 Swim 12.5
  • 50 Catch-up (Thumb touch)
  • 50 Single arm
  • 50 Fists or Tennis Balls
  • 100 Form Free

4x 100 IM (30 seconds between repeats)

  • Butterfly (4 strokes min)
  • Back
  • Breast
  • Free

4x 200

  • Build, faster each 50 hold form – Forearm catch))

Warm Down (200m)

4x 50 easy with 20 seconds rest.




Technique change is awkward, it’s expected.

By | Run, Skills & Technique, Swim, Triathlon | No Comments

Efficiency and technique are the most under rated aspects of triathlon by most age group triathletes.

When working with athletes on technique change I sometimes get the immediate feedback that what I am proposing does not feel right, it feels awkward, odd. Quite often I find the athlete dropping back to the “comfortable” technique believing good technique should feel right immediately. Read More

Efficiency is everything, once you have a base.

By | Skills & Technique, Triathlon | No Comments

Aerobic foundation is forms a baseline. It is necessary to complete the distance at a reasonable pace without a deterioration in health. Strength and force is a simple process:  stress, recover, repeat. Biomechanic efficiency is the secret source to true performance.

Efficiency is the key

Ironman and 70.3 worlds qualification requires a run efficiency of 1.5 and bike efficiency of 1.7, numbers below will see you out of contention of scraping for roll down spots.

Efficiency is HR / Pace. Any poor biomechanics reduce efficiency, functional weakness reduces efficiency, unconscious incompetence reduces efficiency, a weak mindset reduces efficiency.

You can’t get to 1.5 and 1.7 by plugging away at a combination of volume and intensity alone, biomechanical efficiency has to be a focus too.

It’s about competency

There best way identify areas where you are unconsciously incompetent through specialist coach assistance or video analysis. This will place you with conscious incompetence. With the aid of coaching and focus you can move to conscious competence and then with more focus practice to unconscious competence and improved efficiency.

Get a technique coach, better still a specialist per discipline. Take a 6 to 8 week period every year to get pure on technique and balance functional strength, get to unconscious competence ready for the lead up to the next season.

Simple, effective, more a mental exercise than hard physical application.



Lactate Threshold 20 minute test. W/T (60 min)

By | Cycle, Skills & Technique, Triathlon | No Comments

Lactate threshold Heart Rate test conducted on a wind trainer.

Small 15 (S15) = Small chain ring, 15 rear cluster (middle)
Small 21 (S21) = Small chain ring, 21 rear cluster (one down from easiest)
Large 15 (L15) = Large chain ring, 15 rear cluster (middle)

During 20 Minute test effort use gear selection of choice with cadence of 85-95. Try build in first 2 minutes then apply sustainable effort through to end, re-assess sustainability every 5 minutes. Read More

Triathlon life balance…

By | Health, Programs, Skills & Technique, Triathlon | No Comments

GoDaddy So you’re considering stepping up in triathlon distances but your peers are saying it will take up all of your free time plus some, will require your family to give you heaps of space, and will impact your work and career. All of this is true if you don’t plan adequately, however with some small adjustments to routine a rich training program can fit into most normal lifestyles. For most our priorities should be family first, work second and then followed by sports & hobbies. If your income is derived from triathlon, then you one of the lucky few! Read More

Balancing volume and intensity

By | General, Health, Programs, Skills & Technique, Triathlon | No Comments

Have you noticed that the longer the race the better the non-athletically built competitors seem to do? The reason is that as the distances increase the more the balance shifts from speed to durability. Sure, a leaner athlete, with the same durability will generally be quicker over a course, but if a heavier or physically weaker athlete does the critical volumes required to last, the odds shift. Read More