TRAINING ARTICLES:

Bike Set Up - A How To Guide

Improve Short Course Run Splits:

One of the biggest problems with running fun runs and a problem that a lot of people encounter in triathlon runs for that matter, is pacing....more "New"

The Hurt Locker:

Aerobic Endurance Training:

Gilesy's Training Soapbox:

Wetsuits, how much faster?:

How much difference does a wetsuit make? We ran some time trials over 400 meter reps @ 1500 race pace with some of our athletes using different brand wetsuits to see what sort of difference it would make. One thing is for certain, wetsuits are faster even for good swimmers -check the results for yourself below ....more

Barefoot Running:

Barefoot running, should we be running without shoes? are they actually good for us? Is it worthwhile for us to do some of our training in bare feet? Caleb Wegner explodes some of the myths for us ...more

Using your head :

Psychology is a little hobby of mine and I've done a lot of reading about it and have talked to people about it as well in other sports. For some reason when you bring up psychology or mental issues with people or athletes they tend to get a little uncomfortable. I have noticed that it's almost a taboo subject for a lot of people and in my opinion much to the determent of their athletic pursuits....more

Power from a coaching and testing perspective:

Racing with power (watts) What does it mean in real terms? What are the benefits of racing / training with a power meter? How do I apply what I learn in the lab to the road in real terms, for these answers and more read on in the link ...more

Laying Bricks :

Put them together keep building and you end up with a solid building. Triathlon : a similar story and gone are the days of thinking about triathlon in terms of being three different sports. All competitive triathletes and coaches realise these days that triathlon is one sport and consequently we should train with that knowledge in mind. One of the best training sessions on offer to athletes in the quest for faster race day splits is the humble brick session training article bricks ...more

Building an Engine :

As Triathlon is an aerobic sport it requires the athlete to have a well-built aerobic engine if he/she is to is to reach the goals in the sport that they are looking to attain. So this month I thought it would be a good idea to go over the aerobic system in a little detail as lots of athletes are still neglecting the most important aspect of the training programme ...more

Cycle Cadence and the Effect on Run Splits :

Pedal efficiency and cadence are the 2 most important factors that need to be considered by triathletes who are looking to improve their bike splits and even run splits for that matter. It is a subject that many people often mention and one that many new triathletes have difficulty with, especially those who don’t have a cycle background. Some of the questions that come up are: Should I use the same cadence for a short course as a long course? ...more

Planning to Succeed :

Thought it might be a good idea this month to have a quick look at an athlete who has decided to take on a coach with a view to maximising his race result in an important race in 13 weeks time and the athlete / coach plan of attack to correct his weaknesses and the outcomes of the plan. Only the names have been changed to protect the innocent ...more

Psychology of Racing :

In these days of ever more competitive racing fields, both in the professional and age group ranks, the focus is more now than ever on improving training techniques. People are obsessed with the physiology of race performance and it seems the psychology of a successful race performance is going for the most part ignored ...more

Ironman Training Pitfalls:

Thought it might an idea to cover some of the more contentious views of Ironman training and before we get started I would like to say the views that lie within this article are my views based on 11years of Ironman racing and everyone may not agree with them and that’s fine but these are things that I believe to be true about training. I have in the past found that people can get very heated about training ideas and this has always puzzled me a little because everyone is entitled to their point of view so with that in mind I’ll put in my 2 cents worth and hope that nobody takes offence ...more

Ironman Nutrition:

Well it's the business end of the season here in the Southern hemisphere again. Ironman New Zealand and Australia will soon be upon us and this is the time of year when athletes start to get a little jumpy . Every year I hear the same old stories of people who trained like maniacs but paid little attention to race day dietary concerns. For that matter, most people don't pay attention to their day to day diets either ...more

Be an Aerobic Animal:

Another season is upon us and whether you're a seasoned pro or recreational weekender that nagging little voice in the back of our minds is playing that same old tune, "What in gods name can I do to get that extra bit of speed without trashing my body beyond belief." How many years have you trained like a madman at the beginning of the year, telling yourself that this will be your best year ever, only to put out the same times you did last year or worse? ...more

Heart Rate Monitoring:

There are some very sophisticated heart rate monitors on the market these days, computer down loadable, flight deck jobs, glow in the dark, double overhead cam shaft, multi buttoned gyro copter types, or the plain old read out & nothing else job - which is what I use ....more

Ironman Post Mortems:

I love Ironman post mortems and the excuses that people come up with, myself included. These excuses are always enough to make you crack up, laughing. Following are some small examples that a friend of mine sent me that he heard after the Minolta Ironman ...more

Looking for a Coach ?:

Triathlon coaches -12 week Ironman programmes -squad sessions - personalised programmes - base - speed - heart rates - periodisation - high intensity - low intensity - high cost - low cost. It seems Triathlon coaching especially via the marvel of the great "wasteland" the WWW, is becoming big business ...more

Technique:

Technique is something I've touched on in previous articles but never the actual mechanics of that aspect of training and so as it is winter here on this side of the world now is the time to refine and get the basics right as we start the build up miles for a new season ...more

Mathematical Explanation Of Forster Ironman 2005:

One of our sharper crew have put together this mathematical explanation of 2005's results. It makes for some interesting reading.

Explanatory power of each triathon leg v2.xls (569.50 Kb)