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Oct 24 2016
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Essential functional exercise routine

By Gym, Health, Triathlon
7 Essential functional exercises. Phased progression through levels of difficulty

Minimum 6, maximum 10 repetitions, once you can make 10 move to next progression.

Targeted Benefits:

  • Improve body alignment
  • Improve functional strength and energy transfer
  • Improve run, bike and swim form

Key Points:

  • Don’t rush rep, 1 second per rep at fastest
  • Set and engage target muscles before starting each exercise
  • Breath deeply and evenly
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Oct 03 2016
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The three biggest mistakes made by age group IRONMAN athletes

By Endurance, General, Nutrition, Recovery, Triathlon
  • 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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Sep 02 2016
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Recovery, HRV, and the problem with all green…

By Endurance, General, Health, Recovery, Triathlon

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

Jun 22 2016
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It’s FitSets.com Metabolic Testing Season

By 70.3, Ironman, Triathlon

It is Mets testing season at Fitsets.com in partnership with @jupiterhealth. Three Fitsets.com athletes through last weekend and six up for next weekend.

Great commitment  from Paul west, getting it done!

Mets testing is a great way for endurance athletes to:

  • Improve thier fuel plan
  • Allows the fine tuneing of training to improve fat burning ability and endurance
  • Maximise the effect of each training session by targeting specific heart rates
May 08 2016
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It’s about balance – training to be fast at aerobic intensity

By 70.3, Endurance, Focus, Health, Ironman, Nutrition, Recovery, Triathlon, Uncategorized

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

Apr 23 2016
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The #1 priority – Sleep

By Health, Triathlon, Uncategorized

Training overloads our body and mind, at rest we recover, compensate and get stronger so we can perform better next time around. The greatest adaption happens in the deepest rested state, when we sleep. Our bodies need 7:30 to 8 hours sleep a night to support sustainable training, both physical and mental. Read More

Jan 15 2016
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Triathlete or Swimmer?

By Swim, Triathlon

What is the game you are in?

As a swimmer, at the end of your swim effort you are  done. You don’t need carry your swim fatigue or your swim physique any further.

As a triathlete you have to carry any accumulated fatigue and swim specific physique through to the end of the race. For 70.3 and Ironman, a significant distance.

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