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Welcome to LIFE OF TRI

Hello and welcome to LIFE OF TRI and blog one. I’m Andrew  and have had a keen interest in Triathlon since 2011 and started training for my first event in 2013.  Like many, I came late to Triathlon (my 30s) because I grew up playing football and rugby.  For years, I thought I couldn’t run unless I had a ball at my feet or in my hands.  Then my body (specifically my knee) starting saying ‘No More’ to the sudden change of direction that many sports required, and I started looking for something else.

During that time my partner, Rachel, was an active member of a very social running club in Cardiff, and we would often go to support club members taking part in a variety of activities/races. One of these trips was the first ever Ironman Wales event in 2011 where we had four club members participating.  Now, anyone who has been to watch or compete at Ironman Wales will know that the atmosphere in Tenby that weekend is something special.  Even writing this blog, I still get butterflies in my stomach thinking about the support and seeing the start of the race.  Ironman Wales in 2011 was my first experience of watching triathlon and I must admit I understood very little of what was involved in order to compete.

That day was a rollercoaster of emotion; from the excitement of watching the start of the swim, utter sadness when one of our club members got timed out of the swim (he had only learnt to swim 10 months prior), desperation & relief as another club member just made the bike cut off time, to the pure joy watching participants cross the line as their Ironman journey was complete and their family members burst into tears.

I remember talking to Rachel about the desire to compete in an Ironman and I will never forget her saying “Don’t you want to try a shorter distance first?”. I just smiled and said “No, I want to know what it’s like to cross that line and hear the words “You are an Ironman”.

It took me 2 years to finally bite the bullet and sign up after talking to those who had competed in Ironman and getting family permission (this is important, as their support is a major part of your training). I have a Sport & Business degree so I have a solid foundation of exercise knowledge, but I knew nothing about how to train for triathlon other than the running.  Cycling and swimming were alien to me and I knew even less about putting the activities together.  I had 12 months to train for Ironman Wales 2014 and set about gathering as much information from friends, internet research and established coaches (Don Fink and the like).  The next barrier was that I didn’t own a road bike! And didn’t have a clue what a ‘groupset’ was, let alone having experienced cleats before.

I will admit I am a bit of a fair weather rider and didn’t get on the bike until 6 months before the event in September but I spent the winter of 2013/14 running, swimming and doing spin classes so I had a good foundation. I also set up a turbo trainer in the shed where I spent many winter hours watching various training videos.  When the weather improved I got out on the bike, cycling around South Wales and learning how to get the most out of the surroundings.  It’s not until you have climbed a mountain that a car struggles to climb, that you realise the beauty of being out on a bike.

Admittedly I didn’t go straight into Ironman Wales as my first triathlon. I did do a couple of warm up events, including the Cotswolds 113 which led me into a false sense of security because it is pancake flat……. Ironman Wales’ elevation profile is like an ECG chart – Be Warned!

Then September 2014 came very quickly, months of long runs, long bikes and countless hours in the pool needed to come together to get me around one of the hardest Ironman courses in the world. Ironman Wales 2014 is regarded as one of the worst swimming conditions the event has encountered since its start in 2011.  After the swim I saw people lying on the floor in the transition tent like there had been some form of natural disaster.  I am glad to say I survived the swim, conquered a windy bike and hung on to complete a hilly marathon in 14hrs 44mins.

It was one of the hardest things I have ever done, especially since I was so naive to it all. However, I absolutely loved every minute of it, going back again in 2016 to achieve 13 hours 4mins.  My triathlon journey is not complete, I plan to do many more Ironman events with plenty of shorter distance races in between.

If you are thinking about triathlon, I dare you to go and watch one of the larger events and not be tempted to sign up 24 hours later.

Please enjoy the website, I am by no means an author but plan to give an honest view of triathlon and everything associated with it.

LIFE OF TRI PODCAST

Find the podcast by searching ‘Life of Tri Podcast’ on all the big podcast sites including:
– iTunes – https://podcasts.apple.com/…/life-of-tri-podca…/id1511611572

– Google Podcasts – https://podcasts.google.com/…

– Spotify – https://open.spotify.com/show/5ti62yK9emk8SkAbS5gF5y…

The Podcast is aimed at those new to triathlon or looking to develop in the sport. Each podcast episode will either talk about a current triathlon topical issue or a specific area of triathlon.

We would love your feedback and suggestions for future topics to discuss.

 

Review: The Michael Phelps XCEED Goggles

Life of Tri recently tested the Michael Phelps XCEED Goggles which were created by Michael Phelps, legendary swim coach Bob Bowman and Aqua Sphere.  They have been designed for racing. But are they any good for triathlon?

Let’s look at the spec.

According to the official website, “The Michael Phelps XCEED competition swim goggle was designed specifically with Michael Phelps and Bob Bowman to provide maximum visibility in the pool.  The patented curved lens technology and hydrodynamic low-profile fit gives swimmers a competitive edge in perfect clarity.” 

  • The Michael Phelps XCEED goggles have been constructed with Exo core technology, combining two materials for maximum performance.
  • A semi-rigid exoskeleton maximises the goggles strength and stability.
  • The curved lens technology, which is similar to the Aqua Sphere Kayenne, gives an expanded field of vision allowing better visibility.  It provides almost 180-degree vision
  • Anatomical shaped soft gaskets provide a water tight seal and maximum comfort.
  • The Blue polycarbonate lenses have an Anti-fog treatment, Anti-scratch treatment and protects against UV Rays.
  • Interchangeable nose bridge, 4 sizes for custom fit.
  • Low profile dual silicone strap and with quick and easy adjust

These are Life of Tri thoughts on the Michael Phelps XCEED

  • We tested the white and black version with a blue tint.
  • This is a small frame goggle design which is normally aimed at the indoor competition market.  Although those with smaller features may prefer the size.
  • The extended field of vision with the curved lens is a really nice feature on such a small frame.  We are a big fan of the Aqua Sphere Kayenne and its clear they have used the same design, although smaller on the Michael Phelps XCEED.
  • The interchangeable nose bridge is bonus, and to be fair, it really well constructed.  We have tested other brands with interchangeable nose bridges and they don’t last.  It’s just another area to fail.
  • The strap and overall fit felt snug, but triathletes without a swimming background have generally gone for the larger googles like Zoggs Predator
  • They are promoted with anti-fog technology.  We didn’t have any fogging or leaking during testing
  • The googles come in a range of colour and lenses tint options and a mirrored option. 

Verdict -The Michael Phelps XCEED is a very sleek compact pair of goggles.  Admittedly they have been designed for racing but I do believe they would suit triathletes.  The small frame design may put some people off but we found them extremely comfortable and adjustable.  The mirrored lens option does provide protection against glare in outdoor swimming but there is a dramatic price increase compared to the blue tint version Life of Tri tested.

The biggest selling point, similar to the Aqua Sphere Kayenne we tested recently, is the field of vision.  The ability to have greater sight of other competitors around you and where you are going, should be not under estimated in triathlon, and these goggles give you that ability

Purchase the MP XCEED Googles at Amazon

Review: Aqua Sphere Kayenne Goggles

The Aqua Sphere Kayenne has been available for a number of years and is a firm favourite amongst triathletes.  At Life of Tri, we think these goggles are ideal for open water swimmers, triathletes and pool swimmers who want a comfortable training and racing goggle.  The fit is really comfortable but it is the oversized lens design that is the main selling point.  Here are our main thoughts about the Aqua Sphere Kayenne.

  • The version being tested was the clear lens normal fit.  We do like the wide range of frame colours, the different lens options and the fact they offer a small fit.
  • The goggles are lightweight and really comfortable.
  • Even though the lenses are wider this doesn’t mean the goggles feel big and bulker.
  • The wider lens is definitely an advantage for those who race and train in open water.  We found we were able to sight better and really noticed the difference when switching back to another set of goggles.
  • The quick-release function on the straps takes some getting used to but allows effective adjustment even when wearing and having been in the water.
  • We experience zero leaking or fogging.
  • We do prefer our goggles to have adjustment on the nose bridge, but to be fair these were a great fit.

Our overall verdict is positive.  We would highly recommend the Aqua Sphere Kayenne.  If you are doing any sort of open water swimming and you need to sight, then you should be testing these out.  The Keyenne is not an expensive option either with prices for the adult range starting about £15 and increasing depending on your lens preference.

If you are going to buy these for open water swimming then consider the polarised lenses.  This will reduce glare from the sun and increase contrast

Purcahse in Amazon

Technical Information

  • The oversized ultra durable Plexisol®  lenses with Aqua Sphere’s patented curved lens technology provides an undistorted, expanded, 180-degree field of vision.
  • The all new super slim microframe keeps the goggle close to the face for superior, low-drag hydrodynamic performance.
  • One-touch, Quick-Fit Buckle™ for perfect fit with simple adjustments – even whilst wearing
  • Stabilizing nose bridge keeps fitting secure and comfortable
  • 100% UV protection
  • Anti-fog and scratch resistant lens
  • These goggles are constructed from hypoallergenic materials
  • Silicone strap for comfort and durability
  • Available in men’s, women’s and children’s sizes.  With an additional small fit option
  • Lenses are available in clear, polarised, mirrored, blue and smoke

Facts about Ironman World Championship

At Life of Tri,we believe, if you asked triathletes to tell you words associated with triathlon, inevitably Ironman will be mentioned.  The brand has grown globally since its origins in 1978 and continues to go from strength to strength.  The race was conceived on the Hawaiin island of Oahu from a debate on who were the fittest — swimmers, runners or other athletes.  In order to settle this argument it was proposed combining three existing races together, to be completed in succession: the Waikiki Roughwater Swim (2.4 miles), the Around-Oahu Bike Race (112 miles) and the Honolulu Marathon (26.2 miles).  John Collins, one of those participating in the debate stated “Whoever finishes first we’ll call the ‘Ironman,’”.

The first race took place in 1978 with just 15 competitors, and the rest they say is history.

Facts about Ironman

Here are 10 facts about Ironman and the Ironman Triathlon World Championship held in Hawaii each year.

  1. Of the 15 participants (all male) that start the first race, 12 completed the course with Gordon Haller winning in 11 hours, 46 minutes and 58 seconds.
  2. In 1979, Lyn Lemaire became the first female to participate in the Ironman Triathlon World Championship. Her 12:55:38 finish placed her fifth overall. 
  3. Prior to 1981, athletes had to provide their own support crew.
  4. In 1981 the race moved from Oahu to the big island and the town of Kailua-Kona
  5. The slowest finish time ever recorded at the Ironman Triathlon World Championship was 26:20:00 set by Walt Stack, 73, in 1981.
  6. In 1982, Ironman first introduced cut-off times for the various segments of the race, and in 1983 the overall cut-off time of 17 hours established.
  7. The youngest finisher ever was 14-year-old Rodkey Faust from Rathdrum, Idaho, who completed the February 1982 Ironman Triathlon World Championship in 13:36:17. 
  8. The smallest margin of victory ever recorded at the Ironman Triathlon World Championship in 29 seconds.  The event – February 1982 when Kathleen McCartney passed a stumbling Julie Moss.   
  9. The oldest person to ever set a record in Kona was 75-year-old Jim Ward.  His 15:51:46 record for the 75-79 age group set in 1992 still stands. 
  10. Over the years, 88 different countries have been represented at the championship.

Facts and literature from https://www.ironman.com/triathlon-news/articles/2003/04/top-25-ironman-factoids.aspx

How to Improve Triathlon Swimming Technique

Improving your triathlon swimming technique can have a significant impact upon your performance in triathlon races. Being more confident and better positioned in open water can lead to you exiting the swim less tired as well as helping to position you further up the field and so in a better position on the bike.

Life of Tri has teamed up with Sharks Swim & Triathlon to highlight the key areas less experienced triathletes should focus on to improve their triathlon swimming technique. These areas will provide the foundations for a good body position in the water; a balanced stroke that is controlled and well-timed; and strong propulsion using your arms and legs correctly.

There are four key elements when it comes to improving your triathlon swimming technique as follows:

Hand Entry: Slice your hand into the water right about half-way from your goggle line and full stretch, and drive it forward. Many swimmers attempt to get as much “air time” as possible by reaching the hand out before entering into the water, but it is actually more efficient to go through the water with your hand as you rotate from one side to the other.

Head Position: Keep looking straight down when swimming freestyle. It’s important to keep your head down with only a small part of the back of your head out of the water. Also, as you rotate through the water, try not to move your head with the rest of your body rotation.

Pull: In freestyle, your hands should pull all the way back past your hips. The last part of the stroke before recovery (arms coming out of the water) should be an acceleration behind you, not up out of the water.

Kick: Try minimising your kick as you train for swimming. Most people will kick extra hard to make up for a lack of balance in the water. Minimising your kick will allow you to improve your balance, as well as conserve energy, but only do this if you have a good position in the water (not if you have sinky legs, it is important to kick if your legs sink)

Sharks Swim have an online store that sell a wide range of swimming gear, for more information check out their website at www.sharksswimshop.com  Sharks Swim also offer swim training for triathletes in the South Wales area – for more information go to  Swansea TriSharks.

4 Time Channel Swimmer Sarah Thomas Chooses Kaiman EXO Goggles

Arguably one of the most gruelling feats of mental and physical endurance ever undertaken, Sarah Thomas  became the first person to swim the English Channel four times non-stop, swimming from England to France and back twice in 54 hours.  Due to strong tides, the 80 mile swim became 130 miles and, abiding by the Channel Swimming and Piloting Federation rules, Sarah only wore a swimming cap, ear plugs, goggles and costume for the entire swim.   Her swimming goggles of choice were Kaiman EXO by Aqua Sphere and after her swim Sarah told us “I only wear Kaiman EXO goggles.  They are the only ones I’ve worn for open water swimming for years!  They are comfortable, clear, durable, give me good range of sight and don’t fog.   They are my favourite for sure.”

From Colorado USA, Sarah completed her first open-water event in 2007 and first swam across the Channel in 2012. In August 2017, she swam 104.6 miles in Lake Champlain on the US/Canada border but was diagnosed with breast cancer later that year.  She dedicated her latest swim to ‘all the survivors out there.’   During the 54 hours, Sarah was stung by jellyfish, battled extremely strong currents and, to fuel her, relied on energy drinks mixed with electrolytes and caffeine and only had a 10 minute break between crossings.

Regarded by many open water and pool swimmers as one of the best goggles on the market, the Kaiman EXO has curved lenses which provide 180 degree panoramic vision and Softeril gaskets for a really comfortable seal against the skin.  Latex free and hypoallergenic, the goggles are robust yet lightweight and are designed to be worn comfortably for long periods without pinching or leaking, as perfectly demonstrated by Sarah’s incredible long distance swim.   For more information please check out www.aquasphereswim.com.   Aqua Sphere is the sister brand to the fast growing MP Michael Phelps swimming brand.

Purchase the Aqua Sphere Kaiman EXO here

**Life of Tri am disclosing that I’ve included links to those products on this site that I will earn an affiliate commission for any purchases you make.**

**This article is written in partnership with Aqua Sphere**

Protein Balls Recipe for Post Training Snacks

Super Easy Protein Balls Recipe for Triathletes, Runners and Cyclists

Why not try Life of Tri‘s protein balls recipe for that quick and easy snack after training.  You can make a large batch in advance and freeze, then only use what you need.

The ingredients for our super easy recipe:

  • 1 cup (256 grams) natural peanut butter (the kind with just peanuts and salt)
  • 1/4 cup (80 grams) honey or maple syrup
  • 2 teaspoons vanilla extract1
  • 1/2 cups (135 grams) rolled oats
  • 1/2 cup (42 grams) unsweetened shredded coconut
  • pinch of salt
  • 1/3 cup (57 grams) mini chocolate chips
  • 2-4 teaspoons water or additional vanilla extract

*Top tip – use shelled hemp seeds instead of rolled oats for a gluten-free version

3 Extra Triathlon Disciplines to Make You a Better Athlete

3 Extra Triathlon Disciplines

At Life of Tri, we believe it is vital that triathletes get the foundations of their training right, but there are 3 extra triathlon disciplines beyond swim, bike and run that should not be overlooked.

These 3 extra triahtlon disciplines are arguably more important than swim, bike, run as they should form part of a daily practice enabling you to train/race to optimum levels. They should be seen as part of your lifestyle rather than additional ‘things’ to include into your routine. You will already be doing two of them (if not all of them), the question is, are you doing them effectively?

Sleep/recovery, fuelling/hydration and bodywork are non-negotiable practices which are fundamental to helping maintain training focus and achieving your objectives.

Poor sleeping patterns or a poor diet cannot be out trained.   You may get away with weakness or imbalance in your bodywork in the short term, but you will be found out eventually.  Get these 3 triathlon disciplines right, and you will make more sustainable gains than any changes made to swim bike run training.

Sleep/Recover

Sleep can never be underestimated; it is the best recovery tool. Quality sleep supports a body’s restorative state more so than anything else, so this is where you reap the rewards of your hard training by releasing the growth hormone to aid muscle repair. When we are in deep sleep, our immune system recovers and our brains are refreshed. Try to be consistent with your sleep, aiming for the same amount each night (at least 7/8 hours). Your body cannot regain lost sleep, so aiming for less one night and more another will lead to a poor overall sleep pattern.

For more tips on sleep, check out our article on getting a more consistent sleep pattern.

Fuelling and Hydration

Fuelling and hydration is a huge topic with so many areas to cover, but in simple terms if you don’t get enough quality nutrition then you will not perform to the best of your ability. Some key things to consider are:

How much should an athlete consume? Are you taking in enough fuel for your training/racing but also your normal life? Some athletes may look at their activity data and calculate they have burnt 2000 calories and then consume to cover this deficiency, forgetting the additional needed for everyday life. A deficiency will leave any athlete sluggish and struggling for energy. On the opposite end of the scale, consuming too much during periods of lower than normal activity (off season/rest weeks) will see athletes feeling bloated due to overconsumption and weight gain.

What they eat? This could fall into two areas, are they eating poor calories (processed food etc) and are they eating the wrong food groups at the wrong times. Stripped to its most basic elements, carbohydrates give you energy, protein will aid recovery and repair, so use them appropriately.

When are they eating? Fuelling during long training sessions or races is key. You should not need to fuel for an activity under 90mins, but you should consider what your fuelling strategy is for longer activities and after the event (replenishment is vital). Nutrient timing enables us to maintain our glycogen stores, thereby helping us to adequately maintain an activity and then recover afterwards.

Hydration is vital, it will have the largest effect on your body if you don’t replenish. Remaining adequately hydrated keeps our cells functioning properly and minimizes energy fluctuations. Prolonged dehydration during exercise will lead to problems that affect your performance including, cramps/spasms, fatigue and impaired concentration, all of which will increase the likelihood of injury.

Bodywork

People will often overlook the importance of bodywork, specifically the core, which safeguards against injury. Bodywork will include both strengthening and stretching exercises that focus on muscles groups, and are key to the movement used in triathlon and everyday life. The lower back, abdominals, hips and glutes are significantly important to maintain good form when swimming, cycling and running.

You don’t need long training sessions or a gym to work these areas, but you will need to ensure consistency to maintain a good core.  A simple 10-15 minute routine every day is enough to ensure muscle groups remain strong and flexible enough for the rigours of triathlon.

Foam rolling and stretching are great exercises for recovery and injury prevention so try to include exercises like bridge, clamshells, and plank. Exercises like back extensions and single-leg deadlifts will also target those areas. Incorporating exercises like these daily will help to mitigate injuries and prevents one from needing rehab.

The 3 extra triathlon disciplines mentioned above are important for everyday life, not just for triathlon. When performed daily they help maintain energy levels and focus in all aspects of daily life. They should be viewed as part of your daily routine and not as a chore. If you master these 3 things, it will have a positive impact on your triathlon life

3 Extra Disciplines in Triathlon

At Life of Tri, we believe it is vital that triathletes get the foundations of their training right, but there are 3 extra disciplines beyond swim, bike and run that should not be overlooked.

These 3 extra disciplines are arguably more important than swim, bike, run as they should form part of a daily practice enabling you to train/race to optimum levels. They should be seen as part of your lifestyle rather than additional ‘things’ to include into your routine. You will already be doing two of them (if not all of them), the question is, are you doing them effectively?

Sleep/recovery, fuelling/hydration and bodywork are non-negotiable practices which are fundamental to helping maintain training focus and achieving your objectives.

Poor sleeping patterns or a poor diet cannot be out trained.   You may get away with weakness or imbalance in your bodywork in the short term, but you will be found out eventually.  Get these 3 disciplines right, and you will make more sustainable gains than any changes made to swim bike run training.

Sleep/Recover

Sleep can never be underestimated; it is the best recovery tool. Quality sleep supports a body’s restorative state more so than anything else, so this is where you reap the rewards of your hard training by releasing the growth hormone to aid muscle repair. When we are in deep sleep, our immune system recovers and our brains are refreshed. Try to be consistent with your sleep, aiming for the same amount each night (at least 7/8 hours). Your body cannot regain lost sleep, so aiming for less one night and more another will lead to a poor overall sleep pattern.

For more tips on sleep, check out our article on getting a more consistent sleep pattern.

Fuelling and Hydration

Fuelling and hydration is a huge topic with so many areas to cover, but in simple terms if you don’t get enough quality nutrition then you will not perform to the best of your ability. Some key things to consider are:

How much should an athlete consume? Are you taking in enough fuel for your training/racing but also your normal life? Some athletes may look at their activity data and calculate they have burnt 2000 calories and then consume to cover this deficiency, forgetting the additional needed for everyday life. A deficiency will leave any athlete sluggish and struggling for energy. On the opposite end of the scale, consuming too much during periods of lower than normal activity (off season/rest weeks) will see athletes feeling bloated due to overconsumption and weight gain.

What they eat? This could fall into two areas, are they eating poor calories (processed food etc) and are they eating the wrong food groups at the wrong times. Stripped to its most basic elements, carbohydrates give you energy, protein will aid recovery and repair, so use them appropriately.

When are they eating? Fuelling during long training sessions or races is key. You should not need to fuel for an activity under 90mins, but you should consider what your fuelling strategy is for longer activities and after the event (replenishment is vital). Nutrient timing enables us to maintain our glycogen stores, thereby helping us to adequately maintain an activity and then recover afterwards.

Hydration is vital, it will have the largest effect on your body if you don’t replenish. Remaining adequately hydrated keeps our cells functioning properly and minimizes energy fluctuations. Prolonged dehydration during exercise will lead to problems that affect your performance including, cramps/spasms, fatigue and impaired concentration, all of which will increase the likelihood of injury.

Bodywork

People will often overlook the importance of bodywork, specifically the core, which safeguards against injury. Bodywork will include both strengthening and stretching exercises that focus on muscles groups, and are key to the movement used in triathlon and everyday life. The lower back, abdominals, hips and glutes are significantly important to maintain good form when swimming, cycling and running.

You don’t need long training sessions or a gym to work these areas, but you will need to ensure consistency to maintain a good core.  A simple 10-15 minute routine every day is enough to ensure muscle groups remain strong and flexible enough for the rigours of triathlon.

Foam rolling and stretching are great exercises for recovery and injury prevention so try to include exercises like bridge, clamshells, and plank. Exercises like back extensions and single-leg deadlifts will also target those areas. Incorporating exercises like these daily will help to mitigate injuries and prevents one from needing rehab.

The 3 practices mentioned above are important for everyday life, not just for triathlon. When performed daily they help maintain energy levels and focus in all aspects of daily life. They should be viewed as part of your daily routine and not as a chore. If you master these 3 things, it will have a positive impact on your triathlon life

 

 

Top Tips to maxmise the Triathlon Off Season

Maxmising The Triathlon Off Season

The triathlon off season is here, you are on a high after hopefully achieving your goals, but now is the time to allow your body a well-earned rest.

However, you probably already have one eye on next season………….

At Life of Tri, we know the triathlon off season can often be a confusing time for athletes, especially amateur triathletes who may not have the guidance of a coach. You may be asking yourself how much fitness do I maintain? How much rest do I give myself?

As with any sport, it is vital that you understand how to manage the off season, ensuring you find the right balance of recovery vs training to hit the ground running (literally) next season. A well-structured winter can give you the foundations to build into next season, allowing for a gradual intensity increase without fear of injury by doing too much too soon.

Here are Life of Tri’s top 5 tips for the triathlon off season:

Take the rest, you’ve earned it

After a long season of training and races, even if you just built up to one event, enjoy the off season and let your body recover. People often feel they have to maintain race fitness over the winter, only to crash in motivation/energy as the new season is just about to start.

Don’t rush your return to full training

Follow a dedicated winter/off season training plan which will allow you to recover then build back up at a sensible rate. The temptation is to ramp up the training to race levels too early which runs the risk of injury or burn out.

Set goals

The off season is your opportunity to plan what you want to achieve in the following season. Whether its setting new PBs or stepping up the distance, the winter is your time to plan, ensuring there is enough time to prepare and recover for events.

Keep on track

Just because it’s the off season doesn’t mean you take your eye off the ball. Continue to record your sessions ensuring you don’t slip into bad habits (regularly missing sessions) or increase training intensity too quickly without realising. Don’t be embarrassed by those zone 2 sessions recorded on Strava/Training Peaks, it takes a sensible head to build the foundations.

Train rain or shine

It’s all too easy to miss a training session because of bad weather or dark nights. Of course, be safe but when possible get outdoors and train. You will need to top up those vitamin-D levels which will maintain bone strength and we all know the benefits being outdoors has on your mental health and wellbeing.