Welcome to our dedicated Training section, we’ve teamed up with a host of top coaches who will be writing regular training blogs and articles on a variety of swim, bike & run related topics. Below you’ll find all content listed chronologically for you to explore and comment on, each of our coaching partners also has their own individual page featuring their contact information to get in touch with them.
For many athletes, nutrition is one aspect of their training that does not go to plan, be it in a sprint race or an ironman. With all the dedication put into training it seems odd that this fundamental aspect can be overlooked.
What are the key aspects when planning for an eve...read more
We've all had a bad day regardless of the distance we race, although this issue can be magnified over longer race distances.
How do you cope with these days, do you struggle on determined or pull up and chalk the day down to experience? This isn't always an option, especially as races i...read more
Heat exhaustion occurs when the body can no longer cool itself and, as sweating is the bodies primary mechanism to lose heat, a lack of fluids can cause core body temperature to slowly rise inducing initial symptoms, such as dizziness, or vomiting and leading to sever symptoms such as unconsciousnes...read more
Your body is awesome, it can be trained in so many different ways! In terms of our training, we know that two of the main factors are consistency and frequency. Put simply, your body will adapt to movements it performs most often.
Keeping this opening statement in mind, it should be eas...read more
Although by no means the first case of doping in sport, the 1988 Ben Johnson case destroyed any remaining notion of the purity that some people still felt elite sport possessed. 25 years on and cases such as the 1990s Festina scandal, the Armstrong USADA inquiry and most recently the widely criticis...read more
Rest and recovery are often neglected by us Triathletes. Many words have been written, read and ignored! I know this as I am a a triathlete and I am human.
The importance of building in sufficient rest and recovery shouldn't be ignored or overlooked by athletes and especially by coaches...read more
Hi guys for this interview I have managed to grab a few words with a rookie triathlete! But a rookie with some fantastic pedigree. Emma Pallant is the name and one I’m sure you’re going to hear a lot of over the coming years.
She is from a running background and was the European U23...read more
The use of plyometric training methods by runners is nothing new. The physical and physiological performance enhancing benefits of such methods are well supported by current research.
From a triathlon point of view, an interesting piece of research was published in 2011 by read more
I am sure we all have unwanted habits, right? Mine used to be loving to eat sweet treats and drink alcohol!
How we encode and visualise pictures and events decides how we behave in certain situations. This is how ‘habits’ are formed.
All behaviour is learned, therefore ...read more
Triathletes are not known for being the strongest athletes, there is no benefit from bench pressing massive amounts, in fact being too big and strong can have distinct disadvantages when it comes to endurance sport as more mass increases oxygen consumption. However, strength training done specific...read more
Are you sitting comfortably? Then I will begin:
Such a bustle ensued that you might have thought a goose the rarest of all birds... Mrs Cratchit made the gravy…Master Peter mashed the potatoes with incredible vigour; Miss Belinda sweetened...
A common question among runners of all levels, is how to best approach running uphill and downhill.
Thankfully, there are a number of powerful cues and tips to use when it comes to successful hill running. With some practice you’ll gain minutes on a hilly run course
Obviously the subject of doping in sport is all over the media at the moment after the revelations about Lance Armstrong. However, while most of us think of drug cheats in sport as the pumped up, yellow...read more
An athlete coach relationship will only be able to flourish with communication from both sides. Like a DJ playing bad tunes at a party, they will only start playing what you want if you tell them what you like and dislike.
As a coach, I have over the years developed strong relationships...read more
This training article is not an article as such but an interview and insight into one of the best triathletes in the world over the last decade, ITU star and Team GB Olympian Stuart Hayes. Stuart is a highly experienced athlete and has been competing for nearly 20 years! He has seen a lot of changes...read more
As the season is drawing to a close, or already has, it is time to start planning for next season. October may seem early when thinking about races for August/September next year, but the time spent now will earn dividends come race day. Race day performance is the accumulation of many months of h...read more
At this point in the season all but a handful of athletes will have completed their goal Ironman for the season. There will be a lucky few with a trip to Hawaii or somewhere similarly warm booked for later in the year, but the majority of us are now looking at recovery and speculating about our goa...read more
Breaking 10 hours at Ironman is the triathlon equivalent of a sub 3 hour marathon, like its running counterpart it sets a standard that requires dedication to achieve. It's a target I spend a lot of time thinking about, for many of my clients this is the goal - they've come to me hoping to cross tha...read more
Already in September, with many peoples A races done for 2012, I am hearing the frequent comment from many athletes (particularly strong swim-bikers) that they are going to really work on their running for next season.
Usually a very good idea, but something to be combined wit...read more
One of the most interesting aspects of being a coach is listening to athletes talking about their sport and how they perceive their own performance. I recently had the opportunity to meet with a couple of athletes one shortly after another.
In my initial discussion with the first athlet...read more
With our recent move to France and the subsequent heat, I have started to think even more about athletes nutrition, which is so easy, yet so difficult to get right. It can allow you to perform to your highest level, yet bring you crashing down if you get it wrong. It is for this reason that nutr...read more
You know all about the importance of carbs and protein and may even have dipped your toe into the potentially and difficult to understand world of supplements, but can we look for a (legal) advantage elsewhere? The way I see it, taking illegal performance enhancing drugs makes us more than we were d...read more
Are you getting the best out of yourself? Would a better understanding of your personality help you perform at a higher level and get more out of your sport? Here TrainingBible head coach, Rob Griffiths, explores how some aspects of our personality influences our performance.
As a coach...read more
The Mental Game
Hello and welcome to my first blog for Bonk! I am an Ironman athlete and triathlon coach. For my first blog I decided to do a training article on training your brain. Something a lot of us neglect but can help us all not only to help when the going gets tough in a race, ...read more
Life has come full circle. I became involved in triathlon to escape days tied to a computer, eight years on and I am back in front of a computer because of triathlon. Part-time athlete became full-time athlete, then full-time athlete became part-time coach and finally full-time coach. A role that ...read more
In many ways, sport mirrors life. It teaches you how to sacrifice short-term pain for long-term gain; how to motivate yourself and others; how to win and how to lose. But if there’s one lesson you don’t take home with you, it’s this one.
Focus on your weaknesses.
It seems to be becoming an increasing trend to see runners spending time on developing their form to improve their performance and break the injury cycle.
Where in years gone by, we’d see runners of all levels go out and spend their hard earned cash on the most scientifically develope...read more
Sometimes it’s easy to dismiss patience as something newcomers to our sport or distance must display to get ready for the impending challenge. We must all stop for a moment and realise one of the most beneficial things we as athletes can do is take a step back, relax and think about a
plan ...read more
As many coaches will tell you speed-work is an essential aspect of any effective training plan. Many athletes that I come across follow the same training on a regular basis with much training performed at the same level of intensity. Athletes preparing for long distance events seem to be the mos...read more
Originally in the 80’s the term ‘Back to Back’ training was used by multisport Triathletes and Duathletes as the cross over training to help with that dead leg feeling of transferring from the bike to run.
It was Dr Matt Brick who coined the ter...read more
Don't carbo load for a sprint Tri
Do check your Tyres for flints - pick out
Don't train hard the day before the race
Do train consistently the week leading up to the race
Don't use anything you haven't trained with before
Do follow your race plan
Don't go off too hard
Do warm up for 15 ...read more
The finish of the bike section can be stressful and hazardous as you will have to contend with other competitors vying for space. They will be trying to get in front of you to get to the transit...read more