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# Take Your Training to the Next Level

Take Your Training to the Next Level

## Sitemaps

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## Posts

- [Runners Diet](https://tri-coaching.co.uk/2014/07/31/runners-diet/) - There are many foods that are staples in a runners diet. Most of them are also the foundation of a well-rounded, healthy nutritional plan: Whole grains, fresh fruits and vegetables, and low-fat milk and dairy products. However, a handful of foods that fit into these categories are what you might classify on closer inspection as
- [Updated website + Virtual video swim analysis](https://tri-coaching.co.uk/2023/10/16/updated-website-virtual-video-swim-analysis/) - You may or may not have noticed, but there have been a couple of changes around here!Some of it has been structural for the website – but there is also a new feature, a new toolthat we are offering. The website has been in need of a bit of love, care and attention for a
- [New swim coaching location](https://tri-coaching.co.uk/2023/10/16/new-swim-coaching-location/) - Exciting news! While it is amazing coaching people and helping to get people comfortablein the water, or improve their swimming in Bristol, there are a large number of people whoare a long way away from there! With that, its an amazing privilege to announce that wenow can offer swim lessons in Bromley, south east London.
- [Running Downhill Effectively](https://tri-coaching.co.uk/2014/08/15/running-downhill-effectively/) - Almost every runner we work with at some point asks about how their new, more efficient running technique applies when running uphill and running downhill. There are some great cues and concepts to take note of when it comes to successful hill running. Get these right, and you’ll gain minutes on a hilly run course,
- [Welcome](https://tri-coaching.co.uk/2012/05/21/welcome/) - Welcome to Tri-Coaching, based in Bristol. Welcome to our little part of the world and of the internet! Have a look around, hopefully we can help. If you have any questions, or think that we might be missing a trick, get in touch via our contact page. Thanks! Tri-Coaching x
- [European Age Group Championships](https://tri-coaching.co.uk/2012/05/21/european-age-group-championships-april-20th-2012/) - Friday April 20th was the date for the Standard distance event of the European Age Groups. I was lined up on the start pontoon in a wetsuit-the decision of the day with the water temperature hovering around the 20 degree mark. I think I made the right decision, coming out the water 90 seconds clear
- [Team Triathlon Shop – Felt](https://tri-coaching.co.uk/2012/05/21/team-triathlon-shop-felt-march-2012/) - The Triathlon Shop in Bristol have asked me to be part of their race team for the year, racing on Felt bikes, in K-Swiss kit and shoes, and supported by Oakley, Bell, Soleus, Balega and Headsweats. Jon Burrage, store owner and director, has collected together a group of 8 top local athletes who not only
- [Balance in the water](https://tri-coaching.co.uk/2014/04/08/swimtechtues-balance-water/) - Most of my athletes know that I'm not a big fan of using a pull buoy for doing technique work. In my view, too many triathletes rely on a pull buoy to do the work for them and get lazy through their core - so they just switch off. Of course there is a time
- [Training days](https://tri-coaching.co.uk/2014/04/09/training-days/) - We are very pleased to announce that we will be running training days with Events Logic up at Lake 62 in the Cotswolds! Initially the first events will be familiarisation sessions for novices and intermediates, but we are looking to expand both in numbers and also into more intense "training days" for varying abilities. The
- [Head Up Swim Drill & Sighting](https://tri-coaching.co.uk/2014/04/29/swimtechtues-head-swim-drill-sighting/) - With triathlon season now coming into full swing in the UK, and the Open Water challenge swims not far off, learning to swim effectively with head up is important. As any of my swimmers will tell you, its one of the few times I will tell them to look forward; if you've been following my
- [Running Form](https://tri-coaching.co.uk/2014/04/11/runningformfriday/) - Olà from Alcochete in Portugal! One of the three sites for our partners at Lisbonsouth.com; we were running in the sun by the banks of the River Tejo and it's super peaceful! For today's Run Form Friday comment I wanted to look at why we do drills and skills, why we look at technique. Over
- [Playing With Surface area](https://tri-coaching.co.uk/2014/04/15/swimtechtues-playing-with-surface-area/) - All swimmers need to understand how to use their entire arm to pull in freestyle, so here's a fun way to move the pull from depending on your hand, to depending on your arm. http://youtu.be/cs1NrStFK14 Why Do It: By varying the size of the connection of the hand AND FOREARM, but setting the goal of
- [Video Coaching for Swimming is Here!](https://tri-coaching.co.uk/2014/04/17/video-coaching-swimming/) - It was great to sit down and chat with Jon and Holly, owners of our partners at the Triathlon Shop in Bristol to nail down a very important agreement for us. In May, the Triathlon Shop will be officially moving to the Harbourside in Bristol from its current Temple Quay/Station location. As a part of
- [Running Strength and Stability](https://tri-coaching.co.uk/2014/04/18/runningformfriday-running-strength-stability/) - There are three things that improve run speed for us, 3 factors. The first affects all three disciplines in triathlon, the speed/intensity of training. The second, more importantly, is technique and being more efficient, something we try to cover every week on here with the #RunningFormFriday tips. Finally – and possibly most important of all
- [Lisbon South Scouting Trip](https://tri-coaching.co.uk/2014/04/19/lisbon-south-scouting-trip/) - Last weekend I took a trip over to Lisbon in Portugal, to recce the area and facilities of the company who approached us to run training camps. Lisbon South is the brain child of Antonio Barbosa, a bike shop owner and keen cyclist, who didn't see why athletes weren't coming to Portugal as much as
- [Double Arm Pulls or Porpoising Drill](https://tri-coaching.co.uk/2014/04/22/swimtechtues-double-arm-pulls-porpoising-drill/) - One way of developing your swimming is to mix up your strokes. I am a big advocate of swimming backstroke and breaststroke to maximise the feel athletes have for the water and and understanding for what makes them move forwards. This week's drill is primarily a butterfly drill, but don't let that scare you! The
- [Seeking outside help](https://tri-coaching.co.uk/2014/04/24/seeking-outside-help/) - Personal blog time this week!! Sometimes it's difficult to get out the door and train. Sometimes it's difficult to find the motivation to go and do the the sessions you need to do; or push through the hard parts and places of sessions when your brain is telling you you can't be bothered. We all
- [Coaching, Whoever, Wherever](https://tri-coaching.co.uk/2014/05/01/coaching-whoever-wherever/) - One of the challenges as a coach is to communicate with everyone you're working with; whether that's athletes (of any age/ability), other coaches, facility staff, or when coaching juniors, the parents. My intention with the business and with my coaching clearly is to coach as many people, in what I see is the right way,
- [Body, Line and Posture. The KEY to avoiding sinking legs](https://tri-coaching.co.uk/2014/05/06/posture-key-avoiding-sinking-legs/) - So many athletes come to me complaining of how swimming is really hard work for them. A large number of triathletes complain about sinking legs - unless they are swimming in a wetsuit. The thing with triathletes is that they have a tendancy to have very dense legs, a lot of muscle from cycling and
- [Forward Lean](https://tri-coaching.co.uk/2014/05/09/runformfriday-forward-lean/) - As with what we've done in the swimming, posture and core control is key to running efficiently, fast and importantly injury free. Most of us are aware of the need to work on our core - but very few know how to put it to any use. https://www.youtube.com/watch?v=XFfMMtmJDv4 Why Do It: By keeping a straight
- [Swimming in the pipeline](https://tri-coaching.co.uk/2014/05/13/swimtechtues-swimming-in-the-pipeline/) - Today's video is more of an idea than a drill, something to aim for to be a better, faster, more efficient swimmer. https://www.youtube.com/watch?v=m771PnexCgI&feature=youtube_gdata_player If you watch closely, the swimmer's technique doesn't change from swimming slowly to when she sprints. Why Do It: Swimming in the pipeline means keeping your stroke underwater tight and compact, close
- [Prehab and Protect Yourself - The Performance Matrix](https://tri-coaching.co.uk/2014/05/15/prehab-protect-performance-matrix/) - Injury sometimes feels like an inevitable part of sport - in some way shape or form. Whether its annoying niggles, tweaks and strains or a full on muscular or joint issue - to the more serious damage that can occur, no-one wants to spend time out of training and racing because of an injury. Funnily
- [Running Quietly](https://tri-coaching.co.uk/2014/05/16/runformfriday-running-quietly/) - This isn't about running with company and whether your running partner talks too much! Its all about putting less shock through your joints and legs. https://www.youtube.com/watch?v=XDEXAO95zAk Why Do It: By putting less shock through your legs, you can run further, faster and easier. The main barrier to increasing volume or speed is soreness post training
- [Side Kick](https://tri-coaching.co.uk/2014/05/27/swimtechtues-side-kick/) - We always talk about swimming on our sides, and here is a great drill to work on holding that position. Why Do It: There are four reasons why we want to get right on our sides: - Minimising frontal resistance - only half the body will be in the water. - Extra reach - depending
- [50 Awesome Pre- and Post-Training Snacks](https://tri-coaching.co.uk/2014/05/29/50-awesome-pre-post-training-snacks/) - Breakfast is the most important meal of the day for some, but for those who manage to squeeze some training time into their routine, pre- and post-workout foods can be just as huge. While everyone’s nutritional requirements are different depending on their goals and activities, these snacks can offer the right balance of carbohydrates, fats,
- [Running Arm Swing: Efficient/Useful Technique](https://tri-coaching.co.uk/2014/05/30/running-arm-swing/) - All too frequently, when focusing on running technique the main areas addressed are the biomechanics of the legs and feet, but what about the movements and use of the upper body and arms? In my coaching experience, there are huge gains to be made for an athlete when they learn to integrate correct arm and
- [New Product Update - Huub Wetsuit Review](https://tri-coaching.co.uk/2014/06/04/new-product-update-huub-wetsuit-review/) - Having agreed to sell HUUB Wetsuits to you good people, I wanted to make sure that the wetsuits stand up to scrutiny, that they aren't just marketing hype. Some of the fastest triathlete swimmers in the world are wearing them, like Richard Varga, and now ex World Champ Helen Jenkins - as well as Alistair
- [Recovery: The Most Important Part of Your Training Plan](https://tri-coaching.co.uk/2014/06/05/recovery-important-part-training-plan/) - Recovery This is the easy bit! Sounds easy and is easy, but it’s often neglected or under appreciated. Crazy as it may sound, rest is just as important as exercise. Too many people focus on cramming in more/harder training and forget to take the time out, in their day, week or season. Time to find
- [Rotating Kick, Swimming From The Hips](https://tri-coaching.co.uk/2014/06/06/swimtechtues-rotating-kick-swimming-hips-2/) - Following on from last weeks' post, this drill starts looking at taking hip rotation into full stroke - and demonstrates how useful core control can be! https://youtu.be/bmYK19p9Mmg Why Do It: By controlling movement through your core, and generating rotation/balance through your hips you free up muscle recruitment - and energy in your shoulders; This will
- [Swimming With Kit](https://tri-coaching.co.uk/2014/06/17/swimming-kit-swimtechtues/) - Tools are useful for all sorts of training, right? Well yeah, if you use them correctly. I very rarely use any toys while I'm swimming - or coaching - but here are a few bits and pieces that if used correctly, can be a really useful addition to your sessions. Pull Buoy A Triathlete's best
- [How To Taper For Your Event](https://tri-coaching.co.uk/2014/06/19/taper-event-trainsmart/) - What is a taper? In the context of sports, tapering is the practice of reducing exercise in the days just before an important competition. Tapering is common in many sports and for many athletes, a significant period of tapering is essential for optimal performance. The tapering period frequently lasts as much as a week or
- [Hill Running Intervals](https://tri-coaching.co.uk/2014/06/20/hill-running-intervals-runformfriday/) - Some runners avoid hills because they can cause injury and they’re, well, difficult. It’s time to reconsider. In the course of a race or season, you are most likely to encounter a hill or two. Although some courses are completely flat, running hills in your training program will give you strength and boost power for
- [Feel The Water - Sculling](https://tri-coaching.co.uk/2014/06/24/feel-water-sculling/) - Watch the great swimmers' hands, and you'll see how soft they are when they swim. They're always searching to find that constant connection with the water. The way to improve this is using a technique or drill called sculling. Sculling provides the building blocks to all four swim strokes and teaches us to feel pressure
- [The Fatigue Fallacy: Why You Should NOT Finish ALL Your Workouts Exhausted](https://tri-coaching.co.uk/2014/06/25/fatigue-fallacy-finish-workouts-exhausted/) - I incorrectly assumed that the trend of working out with the goal of achieving a high state of fatigue EVERY session was finally beginning to die out. But, apparently, it’s still growing. People think that if they don’t finish a workout on the brink of vomiting or completely exhausted that they didn’t work hard enough.
- [How to avoid becoming one paced!](https://tri-coaching.co.uk/2014/06/26/avoid-becoming-one-paced/) - There’s a funny phenomenon in endurance sports that I like to call “becoming a one-speed athlete.” It happens to runners, cyclists and triathletes whose training becomes so focused on sustained efforts at race intensity that their ability to work at higher intensity levels disapears! Their low end capabilities also become nullified because of the idea
- [Single-Arm Trailing Freestyle Drill](https://tri-coaching.co.uk/2014/07/01/single-arm-trailing-freestyle-drill-swimtechtues/) - This is an old standby drill for freestyle that's been done by coaches and swimmers since as long as we can remember. You may well have done this with your arm out in front - for balance. Here we do it with the still arm trailing - so you can get full rotation. http://youtu.be/QH5HA9BiTBc Why
- [Why Should I Get A Sports Massage - The Benefits Of Massage](https://tri-coaching.co.uk/2014/07/03/get-sports-massage-benefits-massage/) - When it comes to receiving a massage, most individuals wouldn’t have to think twice or even take much persuasion. However, most would not consider paying a qualified sports therapist to give them a sports massage. This is not your typical end of the day massage you would give your partner or spouse in order to
- [Returning from Running Injury](https://tri-coaching.co.uk/2014/07/04/returning-running-injury-runformfriday/) - SAFELY BUILDING UP YOUR RUNNING AFTER INJURY Some of our athletes have asked us to put together an example 12 week running program for those who are coming back from injury. This simple-to-follow program guides you through 3 months of gradual progression of running volume to safely build up running time as the previously injured
- [Ankle Pull Buoy Swim Drill](https://tri-coaching.co.uk/2014/07/08/alternative-swim-with-a-pull-buoy/) - Maintaining a stable core is an important part of a good freestyle. This drill is a good one to help accomplish this. Many athletes swim with a pull buoy - as many triathletes know, some rely on their pull buoy! The main point of using one is to isolate the arms and strengthen them while
- [Best food for endurance sports on limited time!](https://tri-coaching.co.uk/2014/07/10/best-food-for-endurance-sports/) - Having spent some of the weekend gardening and tidying up the greenhouse I had a few thoughts about food. What is the best food for endurance sports athletes? Secondly, there is only a limited amount of food you can eat in a single day. In order to maximize the amount of nutrients you take in,
- [Running Backwards](https://tri-coaching.co.uk/2014/07/11/running-backwards/) - Running can be boring at times, especially on the treadmill or on the track when you haven't necessarily got scenery to distract you! One of the things we try to do here is give you drills for your warm ups or easy sessions to give you something to engage with, to concentrate on but also
- [Catch Up Drill And How To Do It](https://tri-coaching.co.uk/2014/07/15/how-to-do-catch-up-drill/) - People often ask me what drills to do - and how to do them to get the most out of them. In this article I want to talk about one of the most common drills to do, the catch up drill - and what it can do for your stroke if you do it correctly
- [Age Group Enemy #1 - Time Management For Athletes](https://tri-coaching.co.uk/2014/07/17/time-management-for-athletes/) - Time management for athletes can be tough. An overwhelming number of triathletes are just ordinary people like you and I. You'd never know this thanks to the print and digital media coverage of our sport. Truth be told, the only way that triathletes have been able to create a demographic with an annual household income
- [Choosing Running Shoes](https://tri-coaching.co.uk/2014/07/18/choosing-running-shoes-runformfriday/) - It’s a natural tendency in our society to try and simplify complex training ideas and topics into one-size-fits-all recommendations. Even the most knowledgeable of athletes can’t resist headlines that claim to have found the “hack” or the “secret” to better training. I think it might be ingrained in our DNA. This tendency has now made
- [Keeping A High Elbow For Freestyle](https://tri-coaching.co.uk/2014/07/22/keeping-high-elbow/) - Developing power and the proper pull for freestyle takes an understanding of where real power comes from. You may have read or heard that you want to keep a high elbow to create a more effective and dynamic power phase through the water (I am very loathe to call it a pull!). https://www.youtube.com/watch?v=dr9Wg0Trubk Why Do
- [Time part 2: Organising yourself (or how not to procrastinate!)](https://tri-coaching.co.uk/2014/07/24/time/) - Continuing from last week's blog, organisation is key to making the most of your time. Most normal athletes have a full time job - we aren't lucky enough to be the sponsored professional superheroes that we aim to emulate! Some of us are fortunate enough to get a little support here and there; whether that's
- [Sufferfest Review – “The Machine”](https://tri-coaching.co.uk/2014/07/25/sufferfest-review-machine-runformfriday/) - I am a huge fan of the Sufferfest brand of training videos, their concise quality over quantity training sessions are something that really connect well with my own coaching philosophy! I even undertook their "Knighthood" challenge in March - something that was a good training day heading in to the season! Their 16 current videos
- [Zip Up / Fingertip Drag Drill](https://tri-coaching.co.uk/2014/07/29/fingertip-drag-drill/) - Another popular drill for swimming good strong freestyle is Zip Up, also known as the fingertip drag drill. It's an easy one to rush and blag your way through, but if you slow it down and take time (as with any drill!) it can be really beneficial and reinforce some really good habits. https://www.youtube.com/watch?v=V_m952iKnCU Why
- [Strong Running Off The Bike](https://tri-coaching.co.uk/2014/08/01/strong-running-off-the-bike/) - Running Off The Bike Some of the people who read this blog aren't triathletes but for those who are, you will most probably have had this situation at some point when you have run off the bike! You’re 2/3rds of the way through your triathlon run. Running off the bike you feel amazing. Your nutrition
- [Swim Smooth - Avoiding The Fall](https://tri-coaching.co.uk/2014/08/05/swim-smooth/) - Swim Smooth, Swim Consistent While there are many examples of great swimmers loping, or falling, into the water after a breath; for most of us normal swimmers, it's a much better idea to maintain a direct and stable body position while swimming freestyle - we want to aim to swim smooth. http://youtu.be/SxaYcmhTpB8 Why Do It?
- [Am I Training Hard Enough?](https://tri-coaching.co.uk/2014/08/07/am-i-training-hard-enough/) - The objective of all training is to achieve the greatest level of adaptation, not to become the most tired. Lots of athletes train to get tired or to burn calories. Go ahead and burn calories if you want to work out and lose weight. That's all well and good, but if you want to PERFORM,
- [Oregon Circuits - Give Track Sessions A Kick!](https://tri-coaching.co.uk/2014/08/08/track-sessions-oregon-circuit/) - Track Sessions - Why? Lots of athletes get out and do track sessions - for various reasons. Some do it for speed, some do it for technique, some for power; some just for the ability to run with others! All of the above are certainly applicable, but some track sessions such as Oregon Circuits can
- [Should You Swim Other Strokes (Or WHY Should You Swim Other Strokes)?](https://tri-coaching.co.uk/2014/08/12/swim-other-strokes/) - Front crawl is the stroke that all triathletes aim to master, but many Masters, swimmers, swim coaches and triathlon coaches support the idea of swimming the other main strokes too. Conversely many triathletes and triathlon coaches feel that you shouldn't do anything outside of freestyle. I'm very much in the former camp - as a
- [Why Do We Choose Triathlon?](https://tri-coaching.co.uk/2014/08/14/why-do-we-choose-triathlon/) - 15 years ago it was running marathons and half marathons. Now its doing all manner of triathlons, from super sprint introductory races all the way through to Ironman. What is it that drives us to take on these events, these challenges of superhuman efforts? Why Do We Choose Triathlon? For some it’s a drunken bet
- [Swim Faster: The Swim Speed Equation](https://tri-coaching.co.uk/2014/08/19/swim-faster/) - To swim faster or gain speed in the water is not rocket science. Your speed is the product of two simple factors that can be improved, either with better technique, less drag, and increased strength and endurance. Stroke Length Your stroke length is defined as the number of meters covered with each stroke. Reducing the
- [10 Reasons Why You Aren't Making Progress In Your Training](https://tri-coaching.co.uk/2014/08/21/10-reasons-arent-making-progress-training/) - Progress: it is the reason why the majority of us train every week. However you measure progress, whether you want stronger swims, better technique, less injuries or a faster 400m split, progress is what keeps us training day in and day out. Disregard the individuals that train to "maintain", that is just an excuse to
- [Why Running Faster is Not Always Better‏](https://tri-coaching.co.uk/2014/08/22/faster-is-not-always-better/) - Faster Is Not Always Better Breaking the speed limit in a car is illegal; if I had it my way as a coach, it would be illegal in training workouts too! In a runner’s mind faster is always better, and any run that is longer or harder than prescribed is considered an achievement. However, if
- [How to breathe comfortably without swallowing water during your swim](https://tri-coaching.co.uk/2014/08/26/how-to-breathe-comfortably/) - How To Breathe Comfortably We’ve all been there: getting into our stride, enjoying our swim and feeling focused before – splutter, panic – it all goes pear-shaped. There’s nothing like a mouthful of water to put you off your stroke. Learning how to master your breathing will add fluidity and efficiency to your swim, enabling
- [Quality training sessions start with FOCUS](https://tri-coaching.co.uk/2014/08/28/quality-training-sessions-start-focus/) - "You can keep going and your legs might hurt for a week or you can quit and your mind will hurt for a lifetime." (Mark Allen) I have 4 questions for you: How often do you give less than 100% in your workout? When is the last time you really gave it a full, focused,
- [What Type Of Strength Training Works Best For Runners‏?](https://tri-coaching.co.uk/2014/08/29/type-strength-training/) - Runners are near legendary for their aversion to strength training. Many successful coaches and athletes in the past made a point to avoid strength training. Moreover, it can sometimes seem like it's just one more thing to add without any measurable benefits. The philosophical debate over the place of strength work (especially heavy weight training)
- [Swim Pretty](https://tri-coaching.co.uk/2014/09/02/swim-pretty-swimtechtues/) - When you watch an elite athlete at work—in triathlon, snow skiing or gymnastics—they all have one thing in common: their actions appear effortless and their motions are smooth and pretty. Every movement is choreographed, and no energy is wasted. Last month, in my inaugural column, I used the word “pretty” a few times to describe
- [Make Long Runs Worthwhile!](https://tri-coaching.co.uk/2014/09/05/long-runs-worthwhile/) - Long runs are a rite of passage for most runners. Everyone from your weekend warrior to the world champions include this staple workout as part of their weekly training schedule. If everybody is doing it and it has stuck around this long, it obviously has a lot of merit. Are you getting the most out
- [Front Quadrant Swimming](https://tri-coaching.co.uk/2014/09/09/front-quadrant-swimming/) - How do athletes swim balanced in the water? Some might think that balanced swimming means the right arm enters the water as the left arm exits: but very few swim like that. Front quadrant swimming results in one arm entering the water as the other arm passes through the mid-phase of the stroke. As the
- [How Quickly Do You Adapt To Training?](https://tri-coaching.co.uk/2014/09/11/adapt-to-training/) - In short, it depends on the experience of the athlete and the type of session you are performing. It’s the question all athletes want to know the answer to: “How long will it be before I see the benefits from my workout?” How quickly will I adapt to training that I've just done? Unfortunately, like
- [Runners Knee And Other Injuries](https://tri-coaching.co.uk/2014/09/12/runners-knee-injuries/) - Some runners land harder than others—even when body weight and speed (which actually has a greater effect on impact forces than body weight)—are held constant. Past research has shown that runners who land harder get injured more often, injuries such as runners knee. Two published studies provide evidence that runners can make simple changes to
- [How To Tumble Turn](https://tri-coaching.co.uk/2014/09/16/tumble-turn/) - The tumble turn is a huge part of what separates the competitive swimmer from the everyday lane swimmer. It’s a great skill and impressive to the unitiated when seen in person. Below are 5 steps to improve your tumble turns, but remember that whatever you may get from practising your turns in isolation, they will
- [Late Season Success Or Time For A Break?](https://tri-coaching.co.uk/2014/09/18/late-season-success-time-break/) - Autumn is upon us far too quickly but most of you will have enjoyed the race season, be pleased with your race performances and looking forward to resting and relaxing - maybe treating your long-suffering partner to a specially planned (or cooked!) meal, booking romantic weekends away, working your way through the list of neglected
- [Run Quietly](https://tri-coaching.co.uk/2014/09/19/run-quietly/) - Stand beside a road sometime and watch a race instead of running it. You will see in the passing parade what you might not have noticed from the middle of it, focusing only on yourself and the runners within sight. If you wouldn't have been one of the lead runners (let's be honest, most of
- [Freestyle Arms with Dolphin Kick - Find Your Rhythm](https://tri-coaching.co.uk/2014/09/23/freestyle-arms-dolphin-kick/) - Getting your kick in the right is really important to getting a smooth and efficient stroke. Most who read this will be triathletes - so won't think that kicking is that important... But the kick balances your freestyle stroke and provides power - and a good kick won't use all your oxygen! The question is
- [Running Arm Swing](https://tri-coaching.co.uk/2014/09/26/running-arm-swing-runformfriday/) - All too frequently, when focusing on running technique the main areas addressed are the biomechanics of the legs and feet. But what about the movements and use of the upper body and arm swing? In my coaching experience, there are huge gains to be made by learning to integrate correct arm and upper body mechanics
- [Freestyle Catch Practice](https://tri-coaching.co.uk/2014/09/30/freestyle-catch-practice-swimtechtues/) - Freestyle Catch Here's a simple drill to help with the freestyle catch... with the emphasis on simple. Calling the front part of your stroke the "catch" is a bit of a misnomer as you can't catch water. Instead, I'd prefer to refer to this freestyle catch drill more as an engagement drill; thinking about how
- [Year in the life of the coach...](https://tri-coaching.co.uk/2014/10/01/year-life-coach/) - A year can be a long time - and yet feel like no time at all! In mid August, I celebrated having had Tri Coaching as a company for a year, and now having done only the third race myself in that time I thought I'd look back on it. This time last year I
- [Aqua Jogging for Runners: Rehab, Recovery, Strength](https://tri-coaching.co.uk/2014/10/03/aqua-jogging-runners-rehab-recovery-strength-runformfriday/) - Getting injured sucks. It doesn’t matter if you’re an elite runner logging 120 miles per week or you are training for your first 5k; being sidelined is physically and emotionally hard to deal with. Unfortunately, getting injured also very common. Studies estimate that eighty-two percent of runners will get injured at some point in their
- [Swim Straight With A Smooth Fast Entry](https://tri-coaching.co.uk/2014/10/07/swim-straight-smooth-fast-entry-swimtechtues/) - Swim Straight To swim straight can be a little bit of an issue - especially in open water! One of the biggest factors in this is what direction your hands are travelling when they enter the water and extend. Just like in the real world, the shortest distance between two points is a straight line.
- [Running With Music](https://tri-coaching.co.uk/2014/10/10/running-with-music/) - I’ve always felt that running with music makes things easier, and if you’re like me, then you probably will grab a music player and headphones before you head out for a run and potentially your favorite playlist. The question is, can music make you a better runner? How Running With Music Affects The Brain Though
- [Counting Strokes](https://tri-coaching.co.uk/2014/10/14/counting-strokes-swimtechtues/) - As a coach of distance swimmers and triathletes, I believe counting strokes is a necessary part of most swimming workouts. What Counting Strokes Can Do For You If you stick with it and do it on a consistent basis, stroke-counting in swimming is an excellent way to increase your DPS (Distance Per Stroke). The world's
- [Take A Break - Why Do Athletes Need It?](https://tri-coaching.co.uk/2014/10/15/take-a-break/) - Just in case you were thinking of getting straight back into training for next year, here is some reasoning on why you should have a few weeks of active recovery and definitely take a break. The Kenyan Runners swear by it - 'Nearly every Kenyan Runner rests starting the month of October, with most not
- [Trail Running, Go Get Muddy!](https://tri-coaching.co.uk/2014/10/17/trail-running-get-muddy/) - Why Get Trail Running? Trail running, like off road driving, presents similar challenges. Road running, no matter how long you've been doing it, won't prepare your body or mind for what awaits after you step off those smooth, flat surfaces. Read on for the top six challenges experienced road runners face when they venture away
- [Why Have Video Swim Analysis](https://tri-coaching.co.uk/2014/10/21/video-swim-analysis-swimtechtues/) - So its now the time of year when the hard training and racing has stopped. You've probably had a bit of time out from training - maybe a holiday. But now you're getting back into doing a little bit of sport, building a little consistency for winter. Now is the time to sort out flaws
- [Swim Slow To Swim Fast](https://tri-coaching.co.uk/2014/11/11/swim-slow-swim-fast-swimtechtues/) - Swim Slow Making gains in your swimming is a constant battle, and this is not made any easier with so much conflicting information available. Add to this new go-faster devices and gadgets that promise to deliver fast swim times, and it can be extremely confusing for anyone trying to improve their swim times. I know
- [Recovery Tips](https://tri-coaching.co.uk/2014/09/04/recovery-tips/) - I have previously written about the importance of taking rest days and adaptation weeks. But what about the little things that you can do in between each training session to enhance your recovery and in turn improve your performance? When you are an athlete looking to perform, every decision you make should reflect that, from
- [Streamline - Feel The Speed](https://tri-coaching.co.uk/2014/11/18/streamline-feel-speed/) - Why Get Streamlined? This might seem strange to some people who predominantly race in open water - and therefore have no turns. But maintaining a good streamline throughout your pool training will massively aid your overall swimming - and as a result your race speed. There are several very sensible reasons for this: Speed When
- [Heel Strike VS Forefoot Strike](https://tri-coaching.co.uk/2014/11/21/heel-strike-v-forefoot-strike/) - One of the most common questions I am asked by runners of all standards is “What part of the foot should I land on? Should I land on the heel or the forefoot”? This is also the topics of many running articles, theories, advertising campaigns and debates. My short answer, which surprises 99% of people
- [Preventing Shin Splints](https://tri-coaching.co.uk/2014/11/28/preventing-shin-splints/) - You don’t think about your shins until they hurt. And by then, you could be looking at some major downtime. A recent study found that it takes, on average, 71 days to rehab shin splints. Shin splints (the term for pain that occurs on the front outside part of the lower leg) often occurs when
- [Straight Arm Freestyle](https://tri-coaching.co.uk/2014/12/02/straight-arm-recovery-freestyle/) - We've all seen the textbook photos of how to swim freestyle, how to swim with the classically high elbow and hand close to the side of the body. But what happens when you don't have the required flexibility in the shoulders to keep that high or relaxed? Or what happens when you swim perfectly slowly
- [Lactic Acid, Lactate, Effect & Training](https://tri-coaching.co.uk/2014/12/05/lactic-acid-lactate-effect/) - There’s a lot of fuss in the running world about lactate. Or, depending on who you ask, lactic acid. It’s been blamed for fatigue, soreness, overtraining, and probably more. Until recently, the phenomenon of lactate accumulation during intense exercise was poorly understood. This article will dispel some of the myths about lactate, lactic acid, and
- [Playing With Surface Area 2](https://tri-coaching.co.uk/2014/12/09/playing-surface-area/) - Previously we've written about swimming with paddles to increase the feel of pressure on your hands and forearms - and getting used to pulling stronger. However not everyone owns a pair of paddles, so here are some ways you can experiment without having paddles. https://www.youtube.com/watch?v=otVyFYnpeHM Why Do It: By varying the shape of the hand
- [Treadmill Running to Avoid the Weather](https://tri-coaching.co.uk/2014/12/12/treadmill-running-tips/) - With the weather becoming increasingly nasty, there are different ways that you can approach your winter running. You could go for a winter training camp . You could wrap up, get off road and enjoy the extra resistance - and cushioning that the mud provides. Or you can run on the treadmill... The running machine
- [Get fit, not fat, this Christmas!](https://tri-coaching.co.uk/2014/12/17/get-fit-fat-christmas/) - The festive season is upon us, and that can only mean diet debauchery, abandoned training regimes, Christmas parties and six-hour TV marathons. But it doesn't have to be this way. With a little forward planning and a smidgeon of self-discipline, it is perfectly possible to enjoy a happy Christmas and enter the New Year feeling
- [Dreaded Kick Sets](https://tri-coaching.co.uk/2015/01/20/dreaded-kick-sets/) - Do you have "runner's kick"? Lots of triathletes do! And it's not a good thing, if you want to get better in your swim. Can you point your toes and straighten out your feet? When you kick on your back or with a float, do you tend to go very slow, stay in one place,
- [Free Up Those Hips](https://tri-coaching.co.uk/2015/01/23/free-up-your-hips/) - I talk regularly about how posture is key to a strong, stable and fast run (and swim and bike!). To have good posture, you require a strong "core". If the core isn’t strong enough to do the job, it will change position to provide the stability it needs. This typically means the hips, hamstring and
- [Breathing is Overrated](https://tri-coaching.co.uk/2015/01/27/breathing-overrated/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content” custom_padding=”4px|||||”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]Breathing creates havoc while you are swimming. However, breathing is reasonably important to survival, let alone performance, so we need to look at the effect that the action has –
- [15 Swim Tips for Winter 2018](https://tri-coaching.co.uk/2015/02/03/15-swim-tips-2015-swimtechtues/) - When asked what scares athletes (especially beginners) the most about triathlons, it is the swim and when prompted to explain what they are scared about, they usually say, finishing. Preparation, therefore, is key. Here are 15 swim tips you can focus on to make this winter and 2019, the "Year of the Fish". Be consistent:
- [Running Posture](https://tri-coaching.co.uk/2015/02/06/running-posture/) - Firstly, let me preface my following comments by saying that running technique isn’t a one size fit’s all subject (for example the heel striking vs midfoot striking debate). Every runner is different. However, we are all bound by the same laws of physics! As such, there are aspects of good running technique, such as posture,
- [Swim Jargon, Language, Do YOU Understand It?](https://tri-coaching.co.uk/2015/02/10/jargon-language-understand/) - Negative split. Catch. CSS training. Threshold. Feel of the water. Functional training. These are all terms bandied around by athletes, coaches and magazines alike. Things we all see and hear weekly or even daily. But do YOU actually know what these words or terms actually mean? The language that we use defines how we perform
- [Keep Your Head Up](https://tri-coaching.co.uk/2015/02/13/keep-head-runformfriday/) - Your head position when you run is crucial, but people don't think about it enough, and it's often something that can hold you back that you don't realise. How you hold your head is key to overall posture, which determines how efficiently you run. Lets look at how your head position affects your entire body.
- [Swimming Quiet, Swim Fast](https://tri-coaching.co.uk/2015/02/24/swimming-quiet-swim-fast-swimtechtues/) - When you look at a pool of swimmers doing lengths, which ones are moving the fastest? The ones who are splashing and churning away at the water? Or the people being controlled, swimming quiet, serenely and smoothly through the water. Of course its the swimmers making that smooth and silent progress who are travelling the
- [Training With Heart Rate](https://tri-coaching.co.uk/2015/02/27/training-with-heart-rate-2/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content” custom_padding=”0px|||||”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”]Training With Heart Rate The potential benefits of training with heart rate monitors have been so positively encouraged in running magazines that many runners feel it’s a necessity to train with heart
- [Long Runs And Making Them Interesting](https://tri-coaching.co.uk/2015/03/06/long-runs/) - The long run is a rite of passage for most runners. Everyone from your weekend warrior to the world champions includes this staple workout as part of their weekly training schedule. If everybody is doing it and it has stuck around this long, it obviously has a lot of merits. But are you getting the
- [Finish Your Stroke](https://tri-coaching.co.uk/2015/03/10/finish-stroke-swimtechtues/) - One of the first segments of a swimmer's stroke to fall apart when fatigue sets in is the finish, the last bit of underwater pulling that takes place during the arms-submerged cycle. Powered by the tricep muscles of the upper arm, the finish of your stroke is essential in maintaining ideal efficiency in the water.
- [Video Swim Analysis](https://tri-coaching.co.uk/2015/03/17/video-swim-analysis/) - With the racing season fast approaching, most athletes are thinking of entering events - whether its their first ever race or as a seasoned competitor! One of the things that can really help your motivation towards the season, and help give you real direction with your swim is to get a video swim analysis done.
- [Should I Eat Before I Run?](https://tri-coaching.co.uk/2015/03/20/eat-run-runformfriday/) - Some runners can’t walk out of the door for a morning run without having something to settle their stomachs. Others cannot have a bit of food in their stomach without causing stomach discomfort. The overarching theme of sports nutrition is “every athlete is different”. That doesn’t specifically help you much, does it? The idea of
- [Pull Glide drill](https://tri-coaching.co.uk/2015/03/24/pull-glide-drill-swimtechtues/) - The majority of triathletes like using a pull buoy to make life easier for themselves. Very few use it as a tool to improve their swimming - so here is a potential drill that you might be able to use. Rather than relying on a pull buoy to keep the hips afloat you can actually
- [Breathing While Running](https://tri-coaching.co.uk/2015/03/27/breathing-while-running/) - Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your pace. But the more your chest heaves, the more you struggle.
- [Bilateral Breathing](https://tri-coaching.co.uk/2015/04/07/bilateral-breathing/) - Bilateral Breathing If you are able to breath to one side WHILE maintaining good form, then more power to you. However, very few people can do this. Bilateral breathing is seen as a must have skill, a must do with regards to technique. The problem with only breathing to one side is that your form
- [Running Hydration](https://tri-coaching.co.uk/2015/04/10/running-hydration-runformfriday/) - People are not well designed to deal with heat or limited water. While we can survive for as long as a month in a moderate climate without food, we would struggle to stay alive for longer than two days in desert conditions without water. After oxygen, water is a close second on the list of
- [The Elbow Nudge - High elbows](https://tri-coaching.co.uk/2015/04/14/high-elbows/) - Swimming with high elbows is a common technical refrain - but what part of the stroke are people talking about? The bit over the water (recovery)? Or the bit under the water? The bit that the majority of people focus on is what is going on over the water, the bit that looks pretty and
- [Heel Pick Up](https://tri-coaching.co.uk/2015/04/17/heel-pick-runformfriday/) - One of the technique cues that runners sometimes struggle to master at first when changing their technique is the “Heel Pull”. Jeff Grant of Hillseeker Fitness has shared a great drill for mastering the “Heel Pull” in the short video below. https://youtu.be/TlUgjVC_Nm4 WHY MASTER THE MOVEMENT? Successfully learning to pick the foot up under the
- [Freestyle Recovery - Lift From The Elbows](https://tri-coaching.co.uk/2015/04/21/freestyle-recovery/) - Watching top swimmers, they predominantly have one of two types of freestyle recovery. Either high elbow - the classical style mostly taught, or with a straight arm recovery. As mentioned last week, your recovery doesn't do a lot for making you quicker - all that power comes from work done under the water. However what
- [Swim Faster, Less Effort](https://tri-coaching.co.uk/2015/05/05/swim-faster-less-effort-swimtechtues/) - Swimming faster for less effort... that's the dream isn't it?! Actually it's not as difficult or as far fetched as you might think. Try this as an experiment: do 2-3 100m reps with 30 seconds rest - aim to swim at around race pace. Now follow that up with another 2-3 100s with only 10
- [Open Water Sighting](https://tri-coaching.co.uk/2015/05/12/open-water-sighting-swimtechtues/) - As the weather warms up and races are starting to spread across the country, more and more athletes are turning to their local lakes to get some open water practice. One of the biggest problems people have is swimming in a straight line, which means open water sighting becomes a key priority. Open Water Sighting
- [Swimming Straight](https://tri-coaching.co.uk/2015/05/19/swimming-straight-swimtechtues/) - Swimming Straight Swimming straight while in a swimming pool is easy. You've got a line to follow on the bottom of the lane. Swimming straight in open water is a little harder. Not only is there no line to follow, the likelihood is that the water is so murky you can't see beyond the end
- [Improving Your Running Cadence Range](https://tri-coaching.co.uk/2015/05/22/improving-running-cadence/) - Frequently when working with athletes to improve running efficiency, one of the main considerations is to reduce impact and braking forces on foot strike, by reducing the tendency to overstride (land the foot ahead of the centre of mass). One of the most simple and highly effective ways to achieve this is to increase running
- [Practice Your Swimming Round Buoys](https://tri-coaching.co.uk/2015/06/02/swimming-round-buoys/) - Swimming Round Buoys Making swimming round buoys a smooth and efficient practice is an easy way to gain valuable seconds on your competition — alternatively, it’s an easy way to slow down your swim if done sloppily. Here are three turning methods used by the pros that are simple and can be utilised in your
- [Why Track Sessions Make You Run Faster](https://tri-coaching.co.uk/2015/06/05/track-sessions-make-you-faster/) - Track Sessions Make You Faster! If done correctly! As most experienced runners will tell you, the best way to learn how to run faster times is to get used to running fast. A one-paced strategy just won't nibble away at that PB, whatever distance you like to run; so the best thing to do is
- [Seven Tips To Help Your Swim Technique](https://tri-coaching.co.uk/2015/06/09/seven-tips-help-swim-technique-swimtechtues/) - When you’re really hungry and you don’t have a lot of money, you go for the value meal. Whether it’s a sandwich, a side salad and a drink or whatever, the value meal usually gives you the most calories for the least amount of money. A similar phenomenon happens during swim training as well: You
- [The Simplest Way To Improve Your Running](https://tri-coaching.co.uk/2015/10/02/the-simplest-way-to-improve-your-running/) - If a new runner wants to get faster, what’s the best way to improve on their race times? Surprisingly, beginners should not focus on difficult workouts or faster paces during easy runs. These training strategies have their place, but new runners are most limited by two factors: 1. Endurance is low since they haven’t been
- [Distance Per Stroke - Extend Front To Back](https://tri-coaching.co.uk/2015/10/06/distance-per-stroke/) - Distance per stroke is a commonly used phrase with swimming and triathlon. But many athletes don't fully understand what it means. https://www.youtube.com/watch?v=e96sjQQ06_o When swimmers see DPS, they immediately think, “Oh, that means that I should just extend my arm more and glide more.” While you will go farther doing this, you are making two critical
- [Catch up drill & correcting a cross over](https://tri-coaching.co.uk/2015/10/27/correcting-cross-over/) - Drills are a fundamental part of swim training. Because water is so thick, we have to constantly work on our form and technique to ensure we are travelling as efficiently as we can. Drills can be incorporated alongside full stroke as part of steady aerobic sets, as parts of warm ups and cool downs or
- [3 Ways To Improve Your Swim Posture](https://tri-coaching.co.uk/2015/11/17/3-ways-to-improve-your-swim-posture/) - Good body positioning is truly important to swimming because of how alien water is to move through for us as humans. Strong swim posture is key to getting this right. Growing up - and at various points in your life - it's likely you have been told to stand up straight or not to slouch.
- [Optimal Freestyle Head Position](https://tri-coaching.co.uk/2015/11/24/optimal-head-position/) - Last week we looked at how posture really can affect body position, control and the ease at which you swim. This week we just focus on one of those elements - where your optimal head position is. There are four things that head position will affect in your swimming - freestyle or otherwise. General body position and
- [10 ways to make swimming fun!](https://tri-coaching.co.uk/2015/12/01/swimming-fun/) - I’m often asked how to maximize pool time and prevent boredom. My answer is simple: Make It fun! Here are 10 ways to make swimming fun 1. Switching up the time of day you swim can have a huge impact on your performance and overall mood. 2. Swim with your friends. Meet your pool mates.
- [How to run faster - Triple Flexion](https://tri-coaching.co.uk/2015/12/04/how-to-run-faster-triple-flexion/) - This is the most common question I hear. If I had to give only a one-phrase answer, then it is summed up to “optimizing triple flexion-triple extension”. Now what does that mean? Triple flexion-triple extension is the position of the legs during running. This position allows for optimal force production. Triple Extension – Back power
- [Swim Development](https://tri-coaching.co.uk/2015/12/08/swim-development-swimtechtues/) - Dealing with majority multisport athletes, I get asked a lot of questions about how quick swimmers feel they could go. It was not so much the conflict, but more the complete spectrum between those who felt it was impossible to become a good swimmer, and those who felt it was entirely possible to become good.
- [Building your own swim sessions](https://tri-coaching.co.uk/2016/01/05/building-your-own-swim-sessions-swimtechtues/) - Building your own swim session is easy. The key to making a good workout is to have an intention, a singular focus for the session itself be it speed, endurance, form, force/power, or pacing. Endurance will have longer distances at more controlled efforts while sprint and speed focus will be shorter and faster. Form focus
- [Swim Skill Foundations](https://tri-coaching.co.uk/2016/01/12/swim-skill-foundations-swimtechtues/) - When you are trying to improve your swimming technique and form, it can seem really bewildering. What to focus on at what time - there is so much choice! Common theory was that the human brain could think (consciously) of 7 things - plus or minus 2 - at any one time. That has since
- [Make Breathing Easier](https://tri-coaching.co.uk/2016/02/16/make-breathing-easier/) - Breathing While Swimming One of the biggest questions and comments I get when people come for swimming lessons with me is about breathing: I just find it so hard to breath/I can't get enough air in/I keep swallowing water etc. There are three things that I get people focussing on when looking to make things
- [Running Relaxed](https://tri-coaching.co.uk/2016/03/18/running-relaxed/) - Sometimes wanting to run faster, push harder and over-thinking often ends up putting on the brakes. Staying relaxed when you’re tired/stressed and your body feels like lead weight is not easy. To maintain efficiency, fluidity and actually run faster with more power however, you have to be able to stay relaxed and not “force” your pace. Whenever
- [How Good Is Your Balance](https://tri-coaching.co.uk/2016/05/06/how-good-is-your-balance/) - How good is your balance. Does it matter when it comes to running? The definition of running is to have a suspended phase where you have both feet off the ground - and by association, most of your running is only done with one foot in contact with the floor. [bctt tweet="Good balance and stability
- [Feel the POWER - double arm pulls, the biondi drill](https://tri-coaching.co.uk/2016/06/14/feel-power/) - One of the biggest issues I find for athletes (swimmers or triathletes) is being able to put power down in the water, and to connect up what they do from sculling drills into "real" swimming. The Biondi drill is a fun but practical way of concentrating on getting a real hold on the water -
- [Rock & Roll Swimming - What Is Rotation](https://tri-coaching.co.uk/2016/06/21/rock-roll-swimming-rotation-swimtechtues/) - Rotation is one of the really important parts of swimming - and also quite misunderstood! Rotating the body (rather than swimming flat on your front) has 4 useful benefits: 1) Increased reach (forward and backwards) 2) Reduced frontal profile (so less resistance) 3) Better ability to get the bigger muscles of your back involved (so
- [Strength Exercises For Swimming](https://tri-coaching.co.uk/2016/06/28/strength-exercises-swimming/) - Strength Exercises For Swimming I often get asked about what strength exercises for swimming - either to avoid injury or to get faster and stronger. Strength training of any sort can be incredibly useful - but it is only a tool. You can do all the strength work in the world, but if you don't
- [Biggest Tip To Improve Your Swim - Enjoy Swimming!](https://tri-coaching.co.uk/2016/09/20/enjoy-swimming/) - The biggest barrier to people improving their swim is the fact that many don't enjoy it! If you don't enjoy swimming, it doesn't matter how often you get in the pool, or show up to training - or even have lessons - it's going to make improvements very difficult to come by. Put simply, if
- [Get Over The Fear Of The Tumble Turn](https://tri-coaching.co.uk/2016/09/26/tumble-turn-2/) - Have you watched people effortlessly swimming up and down, and gracefully flipping over at the wall, bouncing off and swimming the opposite direction? Have you ever wondered how people do it? Or do you watch in fear of trying something like that?! Here's how you can get over the fear of the tumble turn! First
- [Should You Learn Bilateral Breathing?](https://tri-coaching.co.uk/2016/10/03/bilateral-breathing-2/) - Have you been told or read that you should learn bilateral breathing? Do you know what bilateral breathing is?! What Is Bilateral Breathing? Bilateral breathing is breathing to both sides. It normally equates to breathing on an odd number of strokes - 3, 5, 7 etc. It CAN be really useful in keeping your stroke
- [Posture - It's Not Just For Running](https://tri-coaching.co.uk/2016/10/28/posture-running/) - The main thing I look to assist with when I look at athletes running styles is their posture while running. Good posture will help keep you injury free (apart from over training...!). It will also provide you with more power. However running is only a small part of your week. On the assumption that you
- [We Don't Want To Glide](https://tri-coaching.co.uk/2016/11/22/no-glide/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content” custom_padding=”12px|||||”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]Glide is a word that is synonymous with swimming, especially swimming effortlessly. Athletes always say that they want to glide through the water, talking about making their swimming easier. But
- [Textbook Technique And Why It Doesn't Exist](https://tri-coaching.co.uk/2016/11/29/textbook-technique/) - It’s not lost on me that the title of this post will raise some eyebrows. The title shouldn’t be taken too literally; I do feel there are ideal approaches, methodologies, and “rules” to consider when coaching any part of your swim stroke I do believe there are some universal tenets to coaching body postion, good
- [Skill Acquisition, Deliberate Practice](https://tri-coaching.co.uk/2017/01/24/deliberate-practise/) - Deliberate practise is a conscious focus, awareness, and adjustment of your movements with the goal of perfecting the movement. It is a continuous cycle of evaluation, modification, adjustments, reflecting, evaluating and making further refinements. Once you have mastered one flaw, you move on to the next. Sounds like what we do with our swim stroke
- [Improve Your Speed By Changing Your Freestyle Hand Shape](https://tri-coaching.co.uk/2017/02/06/freestyle-hand-shape/) - Freestyle Hand Shape The biggest element that makes a difference to how far/fast you travel for each stroke is how much water you can engage or "feel" with your hands. I regularly get asked how you should keep your freestyle hand shape, and if there is the best way to keep your hands. Recently in
- [Stroke Length - How Long Is Too Long](https://tri-coaching.co.uk/2017/05/02/stroke-length/) - For many years people have strived for a longer stroke length through the water. In many endurance sports, a key focus is a longer distance for each stroke or stride. But at what point does stroke length become TOO long? The answer really is "IT DEPENDS". This comes down to reach/arm span, shoulder control/flexibility, strength,
- [Swimming in the Off Season](https://tri-coaching.co.uk/2017/10/12/swimming-off-season-swimtechtues/) - As the racing season comes to an end for most, there is always the question on how to go forward with training into the winter months and what some call the off season. With no races on the horizon, it's a great time to have a mental break as well as a physical break. This
- [Slow Down To Speed Up, Take Your Time](https://tri-coaching.co.uk/2017/06/12/slowdown/) - Do you find that if you try to swim faster, you end up moving the same speed or slower - for more effort? If this is you, you may find that you need to slow things down a touch. Have you noticed that the best athletes in their respective sports look like they have all
- [Swim Like A Cyclist - But You Can't Buy Speed!](https://tri-coaching.co.uk/2017/07/03/swimlikeacyclist/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.17.6″ _module_preset=”default” custom_padding=”4px|||||”][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” theme_builder_area=”post_content”][et_pb_column _builder_version=”4.17.6″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” theme_builder_area=”post_content” hover_enabled=”0″ sticky_enabled=”0″]Some athletes spend so much money on shiny kit, trying to get us as aero as possible on the bike. You might know a few who are always upgrading their bike(s)! How much did you pay for your
- [Are Swim Drills Good For You](https://tri-coaching.co.uk/2017/09/12/swim-drills/) - Many swimmers ask how often they should be doing drill sessions or swims; how many swim drills they should be doing. Swim drills can be a pretty controversial topic depending on who you speak to. Why Would You Use Swim Drills? Drills are a useful part of working on form and technique in your swim. In
- [Time Crunched Running](https://tri-coaching.co.uk/2017/11/10/time-crunched-running/) - No Time to Run? 5 Creative Ways to Find Time Our lives are busier than ever. We are all frantically juggling family life and long working hours; some statistics showing the average working week to be close to 36 hours, with some professions working 40 or more. That’s before we even include sleep, cooking, housework,
- [9 Top Tips For Swim Set Success](https://tri-coaching.co.uk/2018/02/20/swim-set-success/) - I am always thinking of ways that change can help with triathlon, swimming, and fitness in general. I regularly get asked what people can do to get faster as they feel like they are banging their head against a brick wall training hard. Equally, I love the responses I get from athletes who have followed
- [Getting Comfortable In The Water](https://tri-coaching.co.uk/2018/02/27/getting-comfortable-water/) - Getting comfortable in the water is a tricky business. Not least because you have to learn to control your breathing and your body in an alien environment! Added to that the fact that water is 750 times more resistant than air, and a brute force, "Just do more" approach very rarely works - or only
- [Swimming On Your Own - Being Your Own Detective](https://tri-coaching.co.uk/2018/03/19/being-your-own-detective/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]Most of us swim on our own – certainly the large majority of the people I coach do. Added to this, even if you do swim with a club, getting technical
- [How Much Should You Change Your Technique - Minimum Effective Change](https://tri-coaching.co.uk/2018/05/01/how-much-should-you-change-your-technique-minimum-effective-change/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ custom_padding=”51.1875px|0px|2px|0px” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”-20px|||” custom_margin_tablet=”-60px|||” custom_margin_phone=”” custom_margin_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ text_font=”Cardo||||||||” text_font_size=”20px” text_line_height=”1.8em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”|||10%” hover_enabled=”0″ text_font_size_tablet=”19px” text_font_size_phone=”17px” text_font_size_last_edited=”on|desktop” custom_css_main_element=”max-width: 800px;” global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]Often swimmers ask how much they should be changing their stroke/swimming – especially if they have races
- [Getting Ready For Open Water](https://tri-coaching.co.uk/2018/05/07/getting-ready-for-open-water/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ custom_padding=”51.1875px|0px|2px|0px” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”-25px|||” use_custom_width=”on” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ text_font=”Cardo||||||||” text_font_size=”20px” text_line_height=”1.8em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”|||10%” text_font_size_tablet=”19px” text_font_size_phone=”17px” text_font_size_last_edited=”on|desktop” custom_css_main_element=”max-width: 800px” global_colors_info=”{}” theme_builder_area=”post_content”] With the UK race season officially underway, I have been seeing a lot of posts from triathletes about getting in
- [How To Work On Pacing](https://tri-coaching.co.uk/2018/08/20/pacing/) - [et_pb_section fb_built=”1″ _builder_version=”4.17.6″ hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” background_color=”RGBA(255,255,255,0)” sticky_enabled=”0″][et_pb_row _builder_version=”4.17.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” custom_margin=”0px|||0px|false|false” custom_padding=”0px||||false|false” sticky_enabled=”0″ width=”100%”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]One of the things that can make or break your swim is your pacing. Whether you’re a new swimmer or an experienced athlete,
- [WHY AM I NOT IMPROVING?](https://tri-coaching.co.uk/2019/05/16/why-am-i-not-improving/) - [et_pb_section fb_built=”1″ _builder_version=”4.17.6″ background_color=”RGBA(255,255,255,0)” custom_margin=”||||false|false” custom_padding=”1rem||||false|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row _builder_version=”4.17.6″ width=”100%” custom_padding=”0px||||false|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.16″ global_colors_info=”{}” theme_builder_area=”post_content”] Many athletes often expect to improve more quickly than is really feasible, especially when they are strong runners and cyclists. This inevitably leads to frustration, particularly when you cannot swim the number of lengths you
- [Long Plods Or Short Swims To Get Better](https://tri-coaching.co.uk/2020/02/11/sessions-to-get-better/) - Many people seem to get in the pool and plough up and down for length after length. Here's a little secret of the swimming world: you do not have to swim 400m repeats or a 3k straight to get better or faster. In fact, if you are a beginner swimmer, shorter repeats like 25 to
- [Running Intervals - Speed And Fun All Year Round](https://tri-coaching.co.uk/2021/02/11/running-intervals/) - Running is an easy sport. Lace up your shoes. Walk out the door. Start. Finish. But how can you get the most from your running? How can you continue to improve - more just can't always be the way. Unless you are a track sprinter, most run races/events/adventures are going to be around 95 to
- [Dealing With Time Out Of The Water And Starting Back](https://tri-coaching.co.uk/2021/02/13/dealing-with-time-out-the-water/) - Life is challenging at the moment. All you want to do is be in the pool. And unless you’re close to an open water venue – and brave enough to hit single digit temperature water – it’s going to be a while yet before we can get back to it. In the meantime, there are
- [How To Work On Developing Your Swim](https://tri-coaching.co.uk/2021/02/15/develop-your-swim/) - Swimming is the most disliked section of a triathlon. My guess is that around 80% of triathletes would count the swim as their least favourite part of a triathlon. A big part of training then is about making swimming easier and more enjoyable – as much as it is about making it faster. A major
- [How Quickly Can You Lose Fitness](https://tri-coaching.co.uk/2021/02/27/how-quickly-can-you-lose-fitness/) - How much will taking time off from running hurt my fitness? It’s one of the most common questions I get from athletes struggling with injury, fighting illness, or hesitant to take a much-needed rest from training. This becomes especially prescient now with training ability reduced by the Coronavirus. As athletes, many of us are paranoid
- [Getting The Most From Open Water Swim Training](https://tri-coaching.co.uk/2021/07/05/open-water-training/) - Swim training is exactly the same as run or bike training. Do plenty of variety in the effort, and you'll get quicker! Of course, swimming has more of a technical element.
- [Be A Lazy Swimmer - Swim Smart](https://tri-coaching.co.uk/2020/01/12/lazy-swimmer/) - Very few athletes that I see or coach are lazy. Quite the opposite! But, many swimmers work extremely hard and that excessively hard work does not pay off in expected gains. Instead of working harder to make small gains, why not think about working smarter. By training smart, and swimming lazily you should see more
- [Stretch Cord Swim Training](https://tri-coaching.co.uk/2021/02/01/stretch-cord-swim-training-swimtechtues/) - Stretch cords can be an effective tool to help retain parts of your swim fitness during the off season or in our current pandemic climate with COVID-19. As a result stretch cord training helps you to maintain some swim specific strength and efficiency, conditioning muscle groups and mimicking freestyle movements, making the transition back to

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- [Video-Analysis](https://tri-coaching.co.uk/video-analysis/) - [et_pb_section fb_built=”1″ admin_label=”HERO” module_class=”cs-home-hero” _builder_version=”4.17.6″ _module_preset=”default” background_color=”rgba(0,0,0,0.8)” background_image=”https://tri-coaching.co.uk/wp-content/uploads/2022/08/hero-bg.jpg” parallax=”on” parallax_method=”off” background_blend=”overlay” min_height=”60vh” custom_padding=”||||false|false” bottom_divider_style=”curve2″ bottom_divider_color=”gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c” bottom_divider_height=”50px” bottom_divider_arrangement=”above_content” global_colors_info=”{%22gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c%22:%91%22bottom_divider_color%22%93}”][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” background_color=”gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c” positioning=”absolute” width=”100%” max_width=”100vw” height=”100%” custom_margin=”0px||0px||false|false” custom_padding=”0px||0px||false|false” mix_blend_mode=”multiply” global_colors_info=”{%22gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c%22:%91%22background_color%22%93}”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” positioning=”absolute” position_origin_a=”center_center” custom_margin=”||||false|false” custom_padding=”||50px||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” header_font=”|800|||||||” header_text_align=”center” header_text_color=”gcid-298fd7ba-64b4-4156-b1e2-768024620cd4″ header_font_size=”64px” header_letter_spacing=”-1px” custom_margin=”||23px|||” header_font_size_tablet=”” header_font_size_phone=”48px” header_font_size_last_edited=”on|phone”
- [Book](https://tri-coaching.co.uk/book/) - [et_pb_section fb_built=”1″ admin_label=”HERO” module_class=”cs-home-hero” _builder_version=”4.17.6″ _module_preset=”default” background_color=”rgba(0,0,0,0.8)” background_image=”https://tri-coaching.co.uk/wp-content/uploads/2022/08/hero-bg.jpg” parallax=”on” parallax_method=”off” background_blend=”overlay” min_height=”60vh” custom_padding=”||||false|false” bottom_divider_style=”curve2″ bottom_divider_color=”gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c” bottom_divider_height=”50px” bottom_divider_arrangement=”above_content” global_colors_info=”{%22gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c%22:%91%22bottom_divider_color%22%93}”][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” background_color=”gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c” positioning=”absolute” width=”100%” max_width=”100vw” height=”100%” custom_margin=”0px||0px||false|false” custom_padding=”0px||0px||false|false” mix_blend_mode=”multiply” global_colors_info=”{%22gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c%22:%91%22background_color%22%93}”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” positioning=”absolute” position_origin_a=”center_center” custom_margin=”||||false|false” custom_padding=”||50px||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” header_2_font=”|300|||||||” header_2_text_align=”center” header_2_text_color=”gcid-2185d9f5-3465-4ecd-b45f-77c287a6d338″ header_2_font_size=”20px” header_2_letter_spacing=”2px” custom_margin=”||4px|||” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”18px”
- [Club Consultancy](https://tri-coaching.co.uk/club-consultancy/) - [et_pb_section fb_built=”1″ admin_label=”HERO” module_class=”cs-home-hero” _builder_version=”4.17.6″ _module_preset=”default” background_color=”rgba(0,0,0,0.8)” background_image=”https://tri-coaching.co.uk/wp-content/uploads/2022/08/CLUB-HEADER-1024×640-1.jpg” parallax=”on” parallax_method=”off” background_blend=”overlay” min_height=”100vh” custom_padding=”||||false|false” bottom_divider_style=”curve2″ bottom_divider_color=”gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c” bottom_divider_height=”50px” bottom_divider_arrangement=”above_content” hover_enabled=”0″ global_colors_info=”{%22gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c%22:%91%22bottom_divider_color%22%93}” theme_builder_area=”post_content” title_text=”CLUB-HEADER-1024×640″ sticky_enabled=”0″][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” background_color=”gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c” positioning=”absolute” width=”100%” max_width=”100vw” height=”100%” custom_margin=”0px||0px||false|false” custom_padding=”0px||0px||false|false” mix_blend_mode=”multiply” hover_enabled=”0″ global_colors_info=”{%22gcid-414d31e0-d09a-486b-81a1-255d2d9eaf1c%22:%91%22background_color%22%93}” theme_builder_area=”post_content” sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.17.6″ _module_preset=”default” positioning=”absolute” position_origin_a=”center_center” custom_margin=”||||false|false” custom_padding=”||50px||false|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.17.6″
- [Sample Page](https://tri-coaching.co.uk/sample-page/) - This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger

## DP Testimonials

- [Richard Folley](https://tri-coaching.co.uk/dipl-testimonial/richard-folley/) - John Wood has been my triathlon coach for around 18 months and I simply cannot recommend him highly enough. John has worked with me over that time to refine a training plan and approach which is reaping rewards. John builds a great coach-athlete relationship to a point of real understanding and is able to motivate,
- [Siobhan Marie O’Connor](https://tri-coaching.co.uk/dipl-testimonial/siobhan-marie-oconnor/) - John is a very inspiring and enthusiastic coach. He is committed to ensuring his athletes got the very best of themselves and I enjoyed and progressed very quickly during my time with him. I won my first national titles swimming with him, and it certainly helped set up my development toward the Olympics in 2012
- [Shawn Holland](https://tri-coaching.co.uk/dipl-testimonial/shawn-holland/) - I’m not a great swimmer having only been swimming front crawl just over a year, I’ve been working with John to help me understand the mechanics of what I should be doing and with his advice and him demonstrating the various drills my swim stroke has improved greatly. Above all this is the confidence John
- [Chrissy Roberts](https://tri-coaching.co.uk/dipl-testimonial/chrissy-roberts/) - Great swim session with John Wood yesterday. What John doesn't know about swimming isn't worth knowing, so he will always be quick to identify problem areas. His real strength, however, is in how positive, constructive and creative he is in working out drills and thoughts that will work specifically for you to solve those problems.
- [Benjamin David](https://tri-coaching.co.uk/dipl-testimonial/benjamin-david/) - As with the majority of people new to triathlons swimming was comfortably my weakest discipline. John put me at ease straight away, he asked me what I was hoping to gain from the lessons and we got straight to it. John knows what he is talking about, he doesn't over complicate things and he describes
- [Jeremy Tiley](https://tri-coaching.co.uk/dipl-testimonial/jeremy-tiley/) - I took the 'plunge' to get some swim coaching, after entering the Outlaw Triathlon! I have previously struggled with the triathlon swim for some years now, but after only a few sessions, with John, my efficiency, speed and confidence have all improved greatly, and I knocked 5 mins off my swim time in the first
- [Andy Lewis MBE](https://tri-coaching.co.uk/dipl-testimonial/andy-lewis-mbe/) - John has helped me over the last 3 years now, from having only just learned to swim all the way up to winning in Rio – and now on my challenge toward Tokyo 2020. John has really improved my swimming and taken the time to help me balance my stroke even with my missing leg.
- [Hilda May Latham](https://tri-coaching.co.uk/dipl-testimonial/hilda-may-latham/) - I wanted to complete a multi-day adventure race and a middle-distance triathlon this year, but needed to balance it with more responsibility at work. With less time available to train I soon realised that I would need some support to get the most out of my training. I used to be a ‘same pace athlete’,

## Categories

- [news](https://tri-coaching.co.uk/category/news/)
- [nutrition](https://tri-coaching.co.uk/category/nutrition/)
- [swimming|triathlon](https://tri-coaching.co.uk/category/swimmingtriathlon/)
- [news|partners|swimming|triathlon](https://tri-coaching.co.uk/category/newspartnersswimmingtriathlon/)
- [nutrition|triathlon](https://tri-coaching.co.uk/category/nutritiontriathlon/)
- [swimming|training|triathlon](https://tri-coaching.co.uk/category/swimmingtrainingtriathlon/)
- [nutrition|training|triathlon](https://tri-coaching.co.uk/category/nutritiontrainingtriathlon/)
- [1-events](https://tri-coaching.co.uk/category/1-events/)
- [2-training](https://tri-coaching.co.uk/category/2-training/)
- [3-news](https://tri-coaching.co.uk/category/3-news/)
- [4-products](https://tri-coaching.co.uk/category/4-products/)
- [5-nutrition](https://tri-coaching.co.uk/category/5-nutrition/)
- [6-Swimming](https://tri-coaching.co.uk/category/2-training/6-swimming/)
- [7-Running](https://tri-coaching.co.uk/category/2-training/7-running/)

## Tags

- [balance](https://tri-coaching.co.uk/tag/balance/)
- [control](https://tri-coaching.co.uk/tag/control/)
- [stability](https://tri-coaching.co.uk/tag/stability/)
- [Swim](https://tri-coaching.co.uk/tag/swim/)
- [Swim smooth](https://tri-coaching.co.uk/tag/swim-smooth/)
- [Swimming](https://tri-coaching.co.uk/tag/swimming-2/)
- [Easy](https://tri-coaching.co.uk/tag/easy/)
- [relaxed](https://tri-coaching.co.uk/tag/relaxed/)
- [swim better](https://tri-coaching.co.uk/tag/swim-better/)
- [Swim Faster](https://tri-coaching.co.uk/tag/swim-faster/)
- [Feeling fresh](https://tri-coaching.co.uk/tag/feeling-fresh/)
- [improve your training](https://tri-coaching.co.uk/tag/improve-your-training/)
- [Injury Prevention](https://tri-coaching.co.uk/tag/injury-prevention/)
- [race recovery](https://tri-coaching.co.uk/tag/race-recovery/)
- [Recovery from injury](https://tri-coaching.co.uk/tag/recovery-from-injury/)
- [training](https://tri-coaching.co.uk/tag/training/)
- [Fastest wetsuit](https://tri-coaching.co.uk/tag/fastest-wetsuit/)
- [Huub](https://tri-coaching.co.uk/tag/huub/)
- [Huub Archimedes](https://tri-coaching.co.uk/tag/huub-archimedes/)
- [Huub Wetsuit Review](https://tri-coaching.co.uk/tag/huub-wetsuit-review/)
- [Review](https://tri-coaching.co.uk/tag/review/)
- [Swim wetsuit](https://tri-coaching.co.uk/tag/swim-wetsuit/)
- [Triathlon](https://tri-coaching.co.uk/tag/triathlon-2/)
- [Triathlon Wetsuit](https://tri-coaching.co.uk/tag/triathlon-wetsuit/)
- [Wetsuit](https://tri-coaching.co.uk/tag/wetsuit/)
- [Feel](https://tri-coaching.co.uk/tag/feel/)
- [Paddles](https://tri-coaching.co.uk/tag/paddles/)
- [Pulling](https://tri-coaching.co.uk/tag/pulling/)
- [Sculling](https://tri-coaching.co.uk/tag/sculling/)
- [Adaptation](https://tri-coaching.co.uk/tag/adaptation/)
- [Exhaustion](https://tri-coaching.co.uk/tag/exhaustion/)
- [Fatigue](https://tri-coaching.co.uk/tag/fatigue/)
- [Gains](https://tri-coaching.co.uk/tag/gains/)
- [Quality](https://tri-coaching.co.uk/tag/quality/)
- [Recovery](https://tri-coaching.co.uk/tag/recovery/)
- [Bike](https://tri-coaching.co.uk/tag/bike/)
- [Faster](https://tri-coaching.co.uk/tag/faster/)
- [One Pace](https://tri-coaching.co.uk/tag/one-pace/)
- [Run](https://tri-coaching.co.uk/tag/run/)
- [Single Speed](https://tri-coaching.co.uk/tag/single-speed/)
- [Stronger](https://tri-coaching.co.uk/tag/stronger/)
- [core](https://tri-coaching.co.uk/tag/core/)
- [Freestyle](https://tri-coaching.co.uk/tag/freestyle/)
- [Freestyle Pull](https://tri-coaching.co.uk/tag/freestyle-pull/)
- [single arm](https://tri-coaching.co.uk/tag/single-arm/)
- [technique](https://tri-coaching.co.uk/tag/technique/)
- [Achilles Tendon issues](https://tri-coaching.co.uk/tag/achilles-tendon-issues/)
- [Injury](https://tri-coaching.co.uk/tag/injury/)
- [Prehab](https://tri-coaching.co.uk/tag/prehab/)
- [Rehab](https://tri-coaching.co.uk/tag/rehab/)
- [Rehabilitation](https://tri-coaching.co.uk/tag/rehabilitation/)
- [Running](https://tri-coaching.co.uk/tag/running-2/)
- [Shin Splints](https://tri-coaching.co.uk/tag/shin-splints/)
- [Feeling loose](https://tri-coaching.co.uk/tag/feeling-loose/)
- [Massage](https://tri-coaching.co.uk/tag/massage/)
- [Sports Massage](https://tri-coaching.co.uk/tag/sports-massage/)
- [core strength](https://tri-coaching.co.uk/tag/core-strength/)
- [Reduce body movement](https://tri-coaching.co.uk/tag/reduce-body-movement/)
- [Swim Straight](https://tri-coaching.co.uk/tag/swim-straight/)
- [Swim with a pull buoy](https://tri-coaching.co.uk/tag/swim-with-a-pull-buoy/)
- [easy food](https://tri-coaching.co.uk/tag/easy-food/)
- [Endurance](https://tri-coaching.co.uk/tag/endurance/)
- [fast](https://tri-coaching.co.uk/tag/fast/)
- [Food](https://tri-coaching.co.uk/tag/food/)
- [Nutrition](https://tri-coaching.co.uk/tag/nutrition-2/)
- [sports](https://tri-coaching.co.uk/tag/sports/)
- [form](https://tri-coaching.co.uk/tag/form/)
- [power](https://tri-coaching.co.uk/tag/power/)
- [Running Form](https://tri-coaching.co.uk/tag/running-form/)
- [Strength](https://tri-coaching.co.uk/tag/strength/)
- [Catch up](https://tri-coaching.co.uk/tag/catch-up/)
- [smooth](https://tri-coaching.co.uk/tag/smooth/)
- [Straight line](https://tri-coaching.co.uk/tag/straight-line/)
- [Footstrike](https://tri-coaching.co.uk/tag/footstrike/)
- [footwear](https://tri-coaching.co.uk/tag/footwear/)
- [Gait](https://tri-coaching.co.uk/tag/gait/)
- [minimal](https://tri-coaching.co.uk/tag/minimal/)
- [running shoes](https://tri-coaching.co.uk/tag/running-shoes/)
- [shoes](https://tri-coaching.co.uk/tag/shoes/)
- [Treadmill](https://tri-coaching.co.uk/tag/treadmill/)
- [Video Gait analysis](https://tri-coaching.co.uk/tag/video-gait-analysis/)
- [Sleep](https://tri-coaching.co.uk/tag/sleep/)
- [Time management](https://tri-coaching.co.uk/tag/time-management/)
- [high elbow](https://tri-coaching.co.uk/tag/high-elbow/)
- [pull](https://tri-coaching.co.uk/tag/pull/)
- [Controlled](https://tri-coaching.co.uk/tag/controlled/)
- [drill](https://tri-coaching.co.uk/tag/drill/)
- [Finger tip drag](https://tri-coaching.co.uk/tag/finger-tip-drag/)
- [Front crawl](https://tri-coaching.co.uk/tag/front-crawl/)
- [steady](https://tri-coaching.co.uk/tag/steady/)
- [Brick sessions](https://tri-coaching.co.uk/tag/brick-sessions/)
- [Hamstrings](https://tri-coaching.co.uk/tag/hamstrings/)
- [Quads](https://tri-coaching.co.uk/tag/quads/)
- [Running off the bike](https://tri-coaching.co.uk/tag/running-off-the-bike/)
- [glide](https://tri-coaching.co.uk/tag/glide/)
- [Swim Fast](https://tri-coaching.co.uk/tag/swim-fast/)
- [Fitness](https://tri-coaching.co.uk/tag/fitness/)
- [Oregon Circuits](https://tri-coaching.co.uk/tag/oregon-circuits/)
- [Run Form](https://tri-coaching.co.uk/tag/run-form/)
- [Run technique](https://tri-coaching.co.uk/tag/run-technique/)
- [Backstroke](https://tri-coaching.co.uk/tag/backstroke/)
- [Breaststroke](https://tri-coaching.co.uk/tag/breaststroke/)
- [Butterfly](https://tri-coaching.co.uk/tag/butterfly/)
- [different strokes](https://tri-coaching.co.uk/tag/different-strokes/)
- [fly](https://tri-coaching.co.uk/tag/fly/)
- [pool swim](https://tri-coaching.co.uk/tag/pool-swim/)
- [strokes](https://tri-coaching.co.uk/tag/strokes/)
- [Easy Running](https://tri-coaching.co.uk/tag/easy-running/)
- [music](https://tri-coaching.co.uk/tag/music/)
- [mountain](https://tri-coaching.co.uk/tag/mountain/)
- [mud](https://tri-coaching.co.uk/tag/mud/)
- [off road](https://tri-coaching.co.uk/tag/off-road/)
- [puddles](https://tri-coaching.co.uk/tag/puddles/)
- [sand](https://tri-coaching.co.uk/tag/sand/)
- [snow](https://tri-coaching.co.uk/tag/snow/)
- [stable](https://tri-coaching.co.uk/tag/stable/)
- [trail](https://tri-coaching.co.uk/tag/trail/)
- [Catch](https://tri-coaching.co.uk/tag/catch/)
- [Coaching](https://tri-coaching.co.uk/tag/coaching/)
- [CSS training](https://tri-coaching.co.uk/tag/css-training/)
- [Open water](https://tri-coaching.co.uk/tag/open-water/)
- [racing](https://tri-coaching.co.uk/tag/racing/)
- [straight arm recovery](https://tri-coaching.co.uk/tag/straight-arm-recovery/)
- [straight arm recovery freestyle](https://tri-coaching.co.uk/tag/straight-arm-recovery-freestyle/)
- [swim technique](https://tri-coaching.co.uk/tag/swim-technique/)
- [Streamline](https://tri-coaching.co.uk/tag/streamline/)
- [Centre Of Gravity](https://tri-coaching.co.uk/tag/centre-of-gravity/)
- [Forefoot Strike](https://tri-coaching.co.uk/tag/forefoot-strike/)
- [Heel Strike](https://tri-coaching.co.uk/tag/heel-strike/)
- [Landing](https://tri-coaching.co.uk/tag/landing/)
- [prevention](https://tri-coaching.co.uk/tag/prevention/)
- [Running on toes](https://tri-coaching.co.uk/tag/running-on-toes/)
- [traing](https://tri-coaching.co.uk/tag/traing/)
- [winter](https://tri-coaching.co.uk/tag/winter/)
- [winter training](https://tri-coaching.co.uk/tag/winter-training/)
- [Breathing](https://tri-coaching.co.uk/tag/breathing/)
- [ironman](https://tri-coaching.co.uk/tag/ironman/)
- [Change Pace](https://tri-coaching.co.uk/tag/change-pace/)
- [Long Run](https://tri-coaching.co.uk/tag/long-run/)
- [Steady Pace](https://tri-coaching.co.uk/tag/steady-pace/)
- [drills](https://tri-coaching.co.uk/tag/drills/)
- [Pull buoy](https://tri-coaching.co.uk/tag/pull-buoy/)
- [swim drills](https://tri-coaching.co.uk/tag/swim-drills/)
- [back end](https://tri-coaching.co.uk/tag/back-end/)
- [scull](https://tri-coaching.co.uk/tag/scull/)
- [stroke](https://tri-coaching.co.uk/tag/stroke/)
- [Breathing while running](https://tri-coaching.co.uk/tag/breathing-while-running/)
- [Lungs](https://tri-coaching.co.uk/tag/lungs/)
- [Stitch](https://tri-coaching.co.uk/tag/stitch/)
- [Bilateral breathing](https://tri-coaching.co.uk/tag/bilateral-breathing/)
- [drinking](https://tri-coaching.co.uk/tag/drinking/)
- [drinking while running](https://tri-coaching.co.uk/tag/drinking-while-running/)
- [fluids](https://tri-coaching.co.uk/tag/fluids/)
- [heat](https://tri-coaching.co.uk/tag/heat/)
- [Running hydration](https://tri-coaching.co.uk/tag/running-hydration/)
- [sweat](https://tri-coaching.co.uk/tag/sweat/)
- [cadence](https://tri-coaching.co.uk/tag/cadence/)
- [hamstring engagement](https://tri-coaching.co.uk/tag/hamstring-engagement/)
- [Heel pick up](https://tri-coaching.co.uk/tag/heel-pick-up/)
- [Sighting](https://tri-coaching.co.uk/tag/sighting/)
- [eyes closed swimming](https://tri-coaching.co.uk/tag/eyes-closed-swimming/)
- [Swimming straight](https://tri-coaching.co.uk/tag/swimming-straight/)
- [fast feet](https://tri-coaching.co.uk/tag/fast-feet/)
- [pick up](https://tri-coaching.co.uk/tag/pick-up/)
- [Beginner](https://tri-coaching.co.uk/tag/beginner/)
- [build](https://tri-coaching.co.uk/tag/build/)
- [consistency](https://tri-coaching.co.uk/tag/consistency/)
- [improver](https://tri-coaching.co.uk/tag/improver/)
- [low mileage](https://tri-coaching.co.uk/tag/low-mileage/)
- [novice](https://tri-coaching.co.uk/tag/novice/)
- [Distance Per Stroke](https://tri-coaching.co.uk/tag/distance-per-stroke/)
- [DPS](https://tri-coaching.co.uk/tag/dps/)
- [Extend](https://tri-coaching.co.uk/tag/extend/)
- [Rotation](https://tri-coaching.co.uk/tag/rotation/)
- [Stretch out](https://tri-coaching.co.uk/tag/stretch-out/)
- [body roll](https://tri-coaching.co.uk/tag/body-roll/)
- [cross over](https://tri-coaching.co.uk/tag/cross-over/)
- [entry](https://tri-coaching.co.uk/tag/entry/)
- [Frontcrawl](https://tri-coaching.co.uk/tag/frontcrawl/)
- [hold](https://tri-coaching.co.uk/tag/hold/)
- [strong](https://tri-coaching.co.uk/tag/strong/)
- [Core engagement](https://tri-coaching.co.uk/tag/core-engagement/)
- [Efficiency](https://tri-coaching.co.uk/tag/efficiency/)
- [Posture](https://tri-coaching.co.uk/tag/posture/)
- [Speed](https://tri-coaching.co.uk/tag/speed/)
- [Head](https://tri-coaching.co.uk/tag/head/)
- [Head positon](https://tri-coaching.co.uk/tag/head-positon/)
- [flexibility](https://tri-coaching.co.uk/tag/flexibility/)
- [foam roller](https://tri-coaching.co.uk/tag/foam-roller/)
- [Run faster](https://tri-coaching.co.uk/tag/run-faster/)
- [spring](https://tri-coaching.co.uk/tag/spring/)
- [sprint](https://tri-coaching.co.uk/tag/sprint/)
- [focus](https://tri-coaching.co.uk/tag/focus/)
- [plan](https://tri-coaching.co.uk/tag/plan/)
- [Swim sessions](https://tri-coaching.co.uk/tag/swim-sessions/)
- [training plan](https://tri-coaching.co.uk/tag/training-plan/)
- [workout](https://tri-coaching.co.uk/tag/workout/)
- [Learning to swim](https://tri-coaching.co.uk/tag/learning-to-swim/)
- [Swim Skill pyramid](https://tri-coaching.co.uk/tag/swim-skill-pyramid/)
- [Swim skills](https://tri-coaching.co.uk/tag/swim-skills/)
- [breath](https://tri-coaching.co.uk/tag/breath/)
- [ankles](https://tri-coaching.co.uk/tag/ankles/)
- [glutes](https://tri-coaching.co.uk/tag/glutes/)
- [knees](https://tri-coaching.co.uk/tag/knees/)
- [one foot](https://tri-coaching.co.uk/tag/one-foot/)
- [one leg](https://tri-coaching.co.uk/tag/one-leg/)
- [relax](https://tri-coaching.co.uk/tag/relax/)
- [relaxation](https://tri-coaching.co.uk/tag/relaxation/)
- [shoulders](https://tri-coaching.co.uk/tag/shoulders/)
- [tense](https://tri-coaching.co.uk/tag/tense/)
- [feel for the water](https://tri-coaching.co.uk/tag/feel-for-the-water/)
- [hold the water](https://tri-coaching.co.uk/tag/hold-the-water/)
- [free](https://tri-coaching.co.uk/tag/free/)
- [rotating](https://tri-coaching.co.uk/tag/rotating/)
- [Explosive](https://tri-coaching.co.uk/tag/explosive/)
- [Lats](https://tri-coaching.co.uk/tag/lats/)
- [Legs](https://tri-coaching.co.uk/tag/legs/)
- [Support](https://tri-coaching.co.uk/tag/support/)
- [Weights](https://tri-coaching.co.uk/tag/weights/)
- [enjoy swimming](https://tri-coaching.co.uk/tag/enjoy-swimming/)
- [exciting](https://tri-coaching.co.uk/tag/exciting/)
- [interesting](https://tri-coaching.co.uk/tag/interesting/)
- [kick](https://tri-coaching.co.uk/tag/kick/)
- [push off](https://tri-coaching.co.uk/tag/push-off/)
- [tumble turn](https://tri-coaching.co.uk/tag/tumble-turn/)
- [tumble turns](https://tri-coaching.co.uk/tag/tumble-turns/)
- [turns](https://tri-coaching.co.uk/tag/turns/)
- [air](https://tri-coaching.co.uk/tag/air/)
- [Crawl](https://tri-coaching.co.uk/tag/crawl/)
- [Stretch](https://tri-coaching.co.uk/tag/stretch/)
- [pelvic tilt](https://tri-coaching.co.uk/tag/pelvic-tilt/)
- [sitting](https://tri-coaching.co.uk/tag/sitting/)
- [stand](https://tri-coaching.co.uk/tag/stand/)
- [standing](https://tri-coaching.co.uk/tag/standing/)
- [walk](https://tri-coaching.co.uk/tag/walk/)
- [walking](https://tri-coaching.co.uk/tag/walking/)
- [effortless](https://tri-coaching.co.uk/tag/effortless/)
- [open water swim](https://tri-coaching.co.uk/tag/open-water-swim/)
- [open water swimming](https://tri-coaching.co.uk/tag/open-water-swimming/)
- [pool](https://tri-coaching.co.uk/tag/pool/)
- [pool swimming](https://tri-coaching.co.uk/tag/pool-swimming/)
- [text book](https://tri-coaching.co.uk/tag/text-book/)
- [flow](https://tri-coaching.co.uk/tag/flow/)
- [full stroke](https://tri-coaching.co.uk/tag/full-stroke/)
- [stroke length](https://tri-coaching.co.uk/tag/stroke-length/)
- [health](https://tri-coaching.co.uk/tag/health/)
- [Swimming Techniques](https://tri-coaching.co.uk/tag/swimming-techniques/)
- [Tricks and Tips](https://tri-coaching.co.uk/tag/tricks-and-tips/)
- [swimming competition](https://tri-coaching.co.uk/tag/swimming-competition/)
- [tips and tricks](https://tri-coaching.co.uk/tag/tips-and-tricks/)
- [deliberate](https://tri-coaching.co.uk/tag/deliberate/)
- [swimming fun](https://tri-coaching.co.uk/tag/swimming-fun/)
- [Track](https://tri-coaching.co.uk/tag/track/)
- [Elbow Nudge](https://tri-coaching.co.uk/tag/elbow-nudge/)
- [Heart Rate](https://tri-coaching.co.uk/tag/heart-rate/)
- [Video Analysis](https://tri-coaching.co.uk/tag/video-analysis/)
- [Body Posture](https://tri-coaching.co.uk/tag/body-posture/)
- [Runners](https://tri-coaching.co.uk/tag/runners/)
- [Hip Flexors](https://tri-coaching.co.uk/tag/hip-flexors/)
- [Get fit](https://tri-coaching.co.uk/tag/get-fit/)
- [healthy food](https://tri-coaching.co.uk/tag/healthy-food/)
- [lose weight](https://tri-coaching.co.uk/tag/lose-weight/)
- [swimming paddles](https://tri-coaching.co.uk/tag/swimming-paddles/)
- [Lactic acid](https://tri-coaching.co.uk/tag/lactic-acid/)
- [Aerobic respiration](https://tri-coaching.co.uk/tag/aerobic-respiration/)
- [Toe Curls](https://tri-coaching.co.uk/tag/toe-curls/)
- [Aqua Jogging](https://tri-coaching.co.uk/tag/aqua-jogging/)
- [Practice catch](https://tri-coaching.co.uk/tag/practice-catch/)
- [running technique](https://tri-coaching.co.uk/tag/running-technique/)
- [Dolphin kick](https://tri-coaching.co.uk/tag/dolphin-kick/)
- [Tumble](https://tri-coaching.co.uk/tag/tumble/)
- [Injuries](https://tri-coaching.co.uk/tag/injuries/)
- [prosper](https://tri-coaching.co.uk/tag/prosper/)
- [Front quadrant](https://tri-coaching.co.uk/tag/front-quadrant/)
- [Swimming Skills](https://tri-coaching.co.uk/tag/swimming-skills/)
- [Endless pool](https://tri-coaching.co.uk/tag/endless-pool/)
- [Life of Coach](https://tri-coaching.co.uk/tag/life-of-coach/)
- [Events](https://tri-coaching.co.uk/tag/events/)
- [Break Time](https://tri-coaching.co.uk/tag/break-time/)
- [fast running](https://tri-coaching.co.uk/tag/fast-running/)
- [Running Downhill](https://tri-coaching.co.uk/tag/running-downhill/)
- [Diet](https://tri-coaching.co.uk/tag/diet/)
- [Training. Organization. Time](https://tri-coaching.co.uk/tag/training-organization-time/)
- [Hill Run](https://tri-coaching.co.uk/tag/hill-run/)
- [Swimming kit](https://tri-coaching.co.uk/tag/swimming-kit/)
- [Snacks](https://tri-coaching.co.uk/tag/snacks/)
- [pre training food](https://tri-coaching.co.uk/tag/pre-training-food/)
- [taper](https://tri-coaching.co.uk/tag/taper/)
- [Performance](https://tri-coaching.co.uk/tag/performance/)
- [forward lean](https://tri-coaching.co.uk/tag/forward-lean/)
- [lifestyle](https://tri-coaching.co.uk/tag/lifestyle/)
- [partners](https://tri-coaching.co.uk/tag/partners/)
- [Double Arm Pulls](https://tri-coaching.co.uk/tag/double-arm-pulls/)
- [Lisbon](https://tri-coaching.co.uk/tag/lisbon/)
- [Products](https://tri-coaching.co.uk/tag/products/)
- [Championships](https://tri-coaching.co.uk/tag/championships/)
- [Europe](https://tri-coaching.co.uk/tag/europe/)
- [Scouting](https://tri-coaching.co.uk/tag/scouting/)