Table of contents for Next-Level Triathlon Training in Next-Level Triathlon Training

Yes, you’re only in the thing for about 10% of your race, but a tri-specific wetsuit is one of the sport’s big ticket items with the ability to make or break your race. An ill-fitting, poorly-chosen suit will leave you sinking in the aqua and with a red neck. When it comes to buying your triathlon wetsuit, our well-worn mantra is ‘try before you buy’; humans come in more than S, M, ML, L and XL sizes so naturally many wetsuits won’t fit your own body shape. Comfort is key so, if possible, find a tri retailer or wetsuit expo to try – or even better test in open water – the suits. If not, ensure the online seller has a decent returns policy, as you could be making a…

Running shoes can be a minefield of decisions and choices, from zero drop contenders to maximal offerings, heavily-cushioned shoes to barefoot running alternatives. Much of this convoluted decision process is necessary because running traditionally causes more injuries than swimming and biking. So gaining some understanding of the things that make contact with the tarmac, trails, treadmill or track will go some way towards making sure you prevent niggles. A good place to start is to learn how your feet hit the ground as your stride, which you can find out with a gait analysis at any good running shop. If you ask nicely, a running coach could also take a look, but the more nuanced details of your technique will be revealed with close-up footage captured while you run on…

80/20 workouts Avoid scheduling workouts of the same type close together. For example, while there’s nothing wrong with cycling and running on the same day, avoid high-intensity in both. If you’re in the majority and can’t train four times a week in each discipline, that’s fine. All that matters is that, whatever mix you include in a given week, it hits the 80/20 split. And remember: moderate-and high-intensity efforts aren’t performed exclusively at this level and include recovery work at lower intensity, which you can add to the 80 part. Within each discipline there are four basic categories of workout: Easy swims, rides and runs – relatively short sessions in zone 1 and/or 2 (zone descriptions to follow). Long endurance-boosting workouts (zone 1 and 2). Moderate-intensity sessions (zone 3 or…

As you approach the tail end of the season, it’s all too easy to feel tired, fatigued, and for motivation and racing speed to drop off. But focusing your end-of-season training on lower-volume and high-quality speedwork is a great way to stay sharp until your last race. As you’ll discover from completing the two speed sessions to the right, working on extremely fast limb movements, high cadence and short sprints helps to ‘fire up’ the neuromuscular system, keeping you fast through the water. Many elite triathletes swim open water with a higher cadence to maintain momentum through the water, and to accelerate at starts and into turn buoys, especially in sea swims – and this is equally applicable for age-groupers. Speed sessions can also be great fun and motivational, if…

Activating different ranges of pace and cadence at varying intensities is a great way to improve power transfer while boosting overall fitness. Generating power at the pedal will essentially improve your ability to respond to changes of pace, which will improve your overall bike leg during a triathlon. This session is all about control, and the turbo trainer is the perfect tool to harness this. In the session, we’re working in three blocks of 15mins, with changes of intensity every 5mins: 70-80% of your threshold is easy, 80-90% moderate and 90-100% vigorous. You’ll soon adapt to this type of training, so after every second session add 2mins to each block. As your fitness improves, you can also reduce the recovery until you reach the stage where you’re able to sustain…

Three sports plus a healthy nutrition plan. Mix in a few brick sessions before sprinkling with work and family. Yes, dishing up peak performances with such energy and time demands is difficult. But, as you’ll see here, not impossible. You see, the advice that follows is all about refreshing your training and lifestyle to eke out some easy wins. The majority are born from the lab but proven on the race circuit. Some really push the boundaries while a few are time-savers for beginners. Ultimately, with the 2019 off-season on the horizon, now’s the perfect time to integrate all, some or just one of these ideas… 20 TRAINING HACKS 01 Reach new heights “Regular exposure to altitude can lift performance by around 2%,” says Sam Rees of the Altitude Centre…

The salmon and eggs deliver a significant amount of omega-3 to satiate appetite and also reduce blood pressure and inflammation post-training. Antioxidants from the watercress, like vitamins A, C and B, boost immunity, while the iron content helps to transport oxygen around the body. Serve with a salad of green leaves or tomatoes, drizzled with a little walnut oil dressing. Ingredients (serves 4) 1 tbsp olive oil6 spring onions, finely sliced150g watercress, stalks trimmed150g hot smoked salmonZest of half a lemon1 tsp dried chilli flakes (optional)Sea salt and freshly-ground black pepperPinch of ground nutmeg10 large free-range eggs1 tbsp crème fraîche25g feta cheese, thinly sliced Method…

Packed with good-quality protein and plenty of healthy fats, these kebabs are delicious with a dollop of minty yoghurt sauce, chilli sauce or harissa. You can serve with a small side of rice, cous cous or quinoa, or try a side of tomatoes or avocado. Ingredients (serves 4) Kebabs 600g lamb fillet or boneless lamb leg,trimmed and cut into 2.5cm cubesA selection of vegetables cut into2.5cm pieces. For instance, a courgette,a red or yellow pepper (deseeded)and/or button mushrooms Marinade 3 tbsps olive oilJuice and zest of 1 lemon2 cloves garlic1 tsp cumin seeds, roughly ground2 tbsps coriander seeds, roughly ground1 tsp sweet smoked paprika (optional)Salt and freshly-ground black pepper Yoghurt sauce 200g low-fat natural yoghurt1 clove garlic25g bunch of mint leaves, finely chopped Method…

Consuming more calories to fuel a new PB isn’t solely focused on manipulating nutrition – it’s about manipulating your physiology, too. While Jeukendrup and the likes of Maurten highlight the optimum carb intake each hour, the majority of us will nestle below that 90g mark. Thankfully, like your muscles and heart, your digestive system can be trained to cope with overload. This sounds logical but there’s little evidence to demonstrate you can, which is why a recent study in the Scandinavian Journal of Science and Medicine in Sports from a group at Monash University in Australia is so important. The subjects undertook a fortnight of what’s called ‘repetitive gut challenge’ to train the gut and, as the researchers predicted, the results showed improved absorption of carbs and better running performance.…

Sometimes when I run and there’s long grass beside the path, I high-five the grass like it’s the spectators in the finish chute, visualising having an awesome race and winning Kona. I also visualise giving a winner’s speech, thanking all the people that made a difference and helped me get there.” The words of former Ironman Hawaii champion Pete Jacobs on his application of the psychological training technique known as visualisation. Jacobs, like many professional triathletes, uses visualisation (or mental imagery) as part of their training, but what exactly is it and how can it help you, the recreational triathlete? “Visualisation is the mental stimulation of a specific action without any corresponding motor output,” explains Dr Martin Turner, lecturer in sport and exercise psychology at Staffordshire University. “In essence, you…

01 Swimwear For women, swimsuits are popular. A quality suit’s long enough to allow a full stretch, while the straps must be comfortable and not impede your stroke. For men, jammers are currently the swimwear of choice. You want a snug fit but not tourniquet tight. For both, a material that offers high levels of chlorine resistance is key. Zoggs’ Aqualast is a good example. 02 Pool tools Swimming’s awash with accessories designed to isolate and work on a component of your stroke for the ultimate goal of slashing your swim time. Some are more useful than others but we’d heartily recommend pull buoys for upper-body work; swim fins and a kickboard to focus on your kick; and a Tempo Trainer to improve pacing. 03 Goggles It’s worth paying a…

01 Off-season wardrobe You could spend a small fortune on your winter cycling apparel. That’s up to you and the depth of your pockets. But essentials include a windproof jacket that deflects cool blasts while remaining breathable; Lycra bib longs featuring a comfortable, durable chamois pad; windproof gloves that still breathe; and a high-wicking, comfy base layer. 02 Performance eyewear A slick set of sports glasses isn’t solely about looking the part – they feature myriad performance benefits, too. Wraparound lenses fend off flies and dirt flicked up from the bike in front, while photochromatic versions change lens tint to suit the light conditions. 03 Bike computer These can range from entry-level £20 jobs that register speed and distance to full-on pieces of tech loaded with GPS, social-media and heart-rate…

01 Sports watch It’s rare to see a triathlete shorn of a stealth-like watch swimming with a multitude of features for on-the-fly and post-session feedback across all three disciplines. GPS guidance and heart-rate monitoring are essential. Real data-heads can also tap into metrics like ground-contact time, stroke count and cadence. Prices range from around £100 to over £500. 02 Trail running shoes Complementing your pavement pounding with off-road efforts not only adds variety but also improves run technique and reduces the chances of injury. Choose a pair whose outsole’s grippy, while a level of waterproofing’s preferred for the winter months. Softer ground means you can go more lightweight and low profile than off-season run shoes. 03 Triathlon laces Arguably the most affordable method of guaranteed speed in triathlon (some versions…

Now is the perfect time to reflect on what has and hasn’t gone well this season and work out where you can make the most progress before setting new goals for 2020. This means stripping your stroke right back and then doing it better. Key aspects to consider are: body position and how streamlined you are in the water; breathing technique; leg kick in terms of propulsion and rhythm; arm stroke propulsion and rate. This is where video analysis of your stroke with a reputable coach can be invaluable in identifying your main areas of swim improvement. In normal training, start by building stroke-correction work into your sessions and progressively increase the amount of drill-to-swim work (see right), as this will transfer the corrections into your stroke. Swim at least…

So you’ve finished your ‘A’ races and you’re ready for the off-season… not quite. Now is the perfect time to get the most out of your body. You’ve completed a season of racing and training and your body has adapted to give you high levels of race fitness. But it’s also the end of the season, so fatigue levels should be low due to reduced training volume. Armed with this knowledge, find a running race or, at the very least, visit the local parkrun (the faster the course the better). The aim is to achieve the best time possible to set you up for next season. Whether it’s been a good or bad season, go out with a bang and bag yourself a good result to motivate you when you…

You spend thousands of laps refining your swim technique, hours poring over cutting-edge carbon components and wear out dozens of run shoes. But do you apply the same dedication to your nutrition plan? Many of us fall into the trap of eating what we want without stopping to think, ‘Hang on, is my nutrition plan suited to my training at this particular time of the year?’ Enter periodised nutrition. In essence, this fuelling template matches your training macrocycle and the intensity of your training but, in the case of nutrition, this is broken down into the following phases: Base, Build, Competition and Transition We’ve timed the phases here to begin in early-mid January 2020, peaking for the triathlon race season in early June (although this is adaptable if your season…

You’ve laid your aerobic foundations and refined your swim, bike and run technique. Now it’s time to add speed and that comes from raising the intensity of your sessions. To fuel that extra effort, you need to tap into more instant fuel reserves – which means an increase in carbs. “During the build phase, carb intake should rise to 8-12g per kg,” says sports nutritionist Drew Price. “Protein intake also increases to around 1.5g-2g per kg. Fat remains around the 1g per kg mark.” Warning: for those who haven’t reached their goal triathlon weight, don’t fall into the trap of keeping carbs down as per the base phase. As chef and athlete Alan Murchison says, increasing intensity on a diet based on few carbs “leads to lethargy, feeling heavy and…

This delicious combo of butternut squash, risotto rice, almonds and parmesan is quick to cook, healthy and sustaining. Mild, comforting and packed with low-to-medium GI carbs, it makes an ideal meal for the night before a long run, ride or race. Ingredients (serves 4) Butternut squash, peeled, seededand cut into 2cm cubes2 tbsps olive oil1 tsp sea salt and ground black pepperSmall handful of flaked almonds1 tbsp maple syrup3 knobs of butter1 onion, peeled and finely sliced1 clove of garlic, peeled and crushed350g risotto rice225ml dry white wine (optional)1.5 litres vegetable or chicken stock1 tsp saffron strands (optional)75g freshly-grated parmesanHandful of flat-leaf parsley, chopped Method…

The types of foods we choose to eat depend on many factors, such as availability, nutritional requirements, cost, personal tastes and ethical reasons. And one of the most popular ‘diets’, which ticks many of the aforementioned boxes, is vegan or vegetarian. Choosing to become vegan or vegetarian is usually an ethical or moral choice, but many choose it for health reasons. From a sporting perspective, however, let’s examine the nutritional implications for the vegan/vegetarian triathlete. Protein One of the main issues for a vegan/vegetarian athlete is consuming enough quality protein. Proteins are made of amino acids, which are essentially nature’s building blocks – if we think of the protein as a brick wall then the individual bricks are the amino acids. There are 22 amino acids in total, of which…

Carb-loading has been a popular practice among triathletes in the lead-up to their goal event for years. It’s where you increase the proportion of calories from carbohydrates to pack your muscles and livers with glycogen. It ties in with tapering where you reduce training duration but maintain intensity with both the feeding and easing off of volume designed to have you at your optimum come race day. While sprint-distance triathletes can get away with maintaining a healthy diet, upwards of this and you’re looking to increase carbohydrate content for at least two days prior to your race. “For triathlons or Ironman events over 90mins, carb-loading is relevant,” explains noted exercise physiologist John Hawley. “But you must be aware that you do put on a bit of weight when you carb-load…

Training can be an absolute joy. You feel fit, strong and healthier than ever. But as time passes, your packed schedule or a bout of man flu sets you back, and it’s not too long before your training plan’s out the window and you’re no faster than the year before. So how can things change? Simple – by developing a better understanding of sports psychology and what makes you tick… Every second counts It’s easy to be motivated when your race is two weeks away; it’s more difficult when the race is a few months away. Right now many of you are probably riding the same thought pattern, namely, ‘Does it really matter what I do today? “The single most important thing you can do to improve performance and become…

Put simply, Ironman race day can be one of the most emotional journeys of a lifetime. Your race course companion throughout all of this will be your tri-suit, with you from the starter’s horn to that finish line. So what should you look for when picking your long-course race suit? Think about which type of athlete you really are, from an age-grouper vying for marginal gains to a long-course newcomer looking for iron survival. Top-end age-groupers should assess their suit’s aero properties, but comfort is key for all levels of athlete. While we acknowledge budget, we believe that if you’re going to spend hundreds of pounds to enter an iron-distance race, cutting corners on a tri-suit that could potentially hinder your big race is a false economy. These suits were…

Anyone with a passing interest in the history of professional cycling will tell you that aerobars came to the fore following Greg LeMond’s 1989 Tour de France victory. The American was convinced by Boone Lennon of Scott USA to bolt on the company’s revolutionary DH aluminium aerobars, instead of just using cowhorn-style bars found on most time-trial bikes of the era. The result? LeMond was 50secs down on race leader Laurent Fignon going into the final stage, a 24km time trial finishing on the Champs-Élysées. With his new bars, teardrop-shaped aero helmet and a rear disc wheel paired with a shallower front, he pulled back a massive 58secs to win the general classification by the closest margin of victory in the race’s history. So how did Lennon manage to persuade…

The traditional periodisation model has been the basis for many an elite and agegrouper’s training for years. In fact, the original theory of sub-dividing your programme into smaller periods and training cycles was first proposed by the Soviet scientist Lev Matveyev back in the 1950s. But it seems the old base–build–peak model is ill-equipped for the demands of competitive triathletes. “A major limitation of the traditional periodisation model is its inability to produce multiple performance peaks over the season,” explains Inigo Mujika, one of the world’s leading sports scientists and triathlon coaches. “Although this isn’t a big problem for long-course athletes taking part in two or three major events per season, it’s a handicap for an elite or high-end age-grouper competing in Olympic-distance tri who’s looking to peak six or…

As winter approaches, many athletes reach for the turbo – and rightly so, as it’s a controlled environment, time-efficient and safe. In fact, the trusty turbo can be used year-round to great effect but comes into its own when it’s pelting down and dark. Although steady riding’s important, mixing up cadence and speed helps maintain fitness and power while staving off boredom. It also helps to develop a better understanding of how resistance and effort impact form and power, and interval sessions are great for testing limits and reminding you to dig deep. I was a creature of habit and had some go-to sessions in my career, including this one, prescribed by my first coach Brett Sutton. It’s a pyramid, gradually building cadence while increasing duration of the effort interval…

While some people may consider running up a hill to be a chore, it can not only be hugely satisfying but also incredibly beneficial, too. First off, you need to remember the difference between hill reps and a hill run - instead of repeatedly running up the same hill, you can explore any path you like. And due to the uneven surface and mixture of terrains your muscles, ligaments and tendons are constantly having to adapt and support you. This is great for improving areas of fitness such as balance, stability in the ankle muscles and proprioception (how effectively your body does what you tell it to). While you should allow your pace to fluctuate with the hills, the important thing is to try and keep the effort the same.…

The chimes of Big Ben still echo in your ears – as does the sound of masticating mince pies, glugging Glenfiddich and listening to Graham Norton. Yes, Christmas may well bring the family together, but it’s distinctly divisive when it comes to reaching your triathlon goals with studies showing the average weight increase is 5lb. “That’s why body composition is so important to the base period,” says sports nutritionist Drew Price. “You’re looking to reduce your weight and now’s the perfect time to do it because training intensity should be low.” Beyond cutting the pounds, improving your aerobic capacity is key, achieved via long sessions at an intensity (anything less than around 75% of your maximum heart rate) that will focus on utilising oxygen to create energy. Nutritionally this means…

Falafel is a tasty lunch or light supper, packed with sustaining low-glycaemic carbohydrates to maximise high-intensity sessions. Falafel also contains quality protein for muscle repair. Chickpeas are loaded with antioxidants to boost the immune system, plus vitamins, fibre and minerals such as iron, calcium and zinc. Ingredients (serves 2) 410g can of chickpeas, drainedJuice of a lemon2 garlic cloves, peeled and chopped1 tsp ground cumin1 tsp ground coriander1 tsp cayenne pepper1 green chilli, deseeded/finely chopped1 tsp tahini (optional)1 tsp salt50g plain flour1 tsp baking powder2 tbsps fresh parsley, chopped1 tbsp fresh mint, choppedRapeseed, groundnut or sunflower oil Method…

When reciting a blow-by-blow account of how you gave it your all in the final yards of an Ironman marathon, you’d probably rather not hear that you fell well short of your endurance potential. If it’s any consolation, we’d all fare the same. Swathes of research and real-world accounts have proved that the mind has an inbuilt safety net to stop the body exercising well before its physiological limit. But rather than take this lying down, studies are also showing that it might be possible to mentally override the heavy breathing, burning muscles and onset of fatigue. If so, then how can we hack our own grey matter, and is it wise or safe to do so? Claire Smith knew so little about triathlon that when she entered her first…