This week combines some top end speed work efforts with a longer sweet spot effort which builds from the work you did last week. The purpose of the speed work is to develop power and speed endurance -the ability to maintain higher speeds and power for longer as your level develops. The second part of the main set comprises a longer sweet spot effort to develop your lactate threshold whilst already spending 10 minutes … [Read more...] about Club Session 18: Bike
It’s important to remember the power element of your arm swing comes from keeping the arm close to a right angle at the elbow and driving the elbow backwards. Many people mistakenly focus on driving the hand and arm forwards, which leads to overstretching and therefore overstriding. Driving the arm backwards creates the momentum to push you forward (Insert name of famous physics expert!), so strengthening this action … [Read more...] about Improve Your Arm Drive
Wikiwiki Triathlon coach Loren talks through her top 3 tips for a faster transition, after taking part in a transition training session. Check out the video to hear her tips! Please note - this video was filmed Easter weekend hence why Rob wishes you a happy Easter! Apologies!! … [Read more...] about Tips For Faster Transition
Rehydrating after exercise can be a real headache and opinion is definitely split among athletes. Different people have different strategies to rehydrate, recover and get going again as quickly as possible. Luckily for you guys, this blog article should help explain some of the science behind it. Our friends at Precision Hydration have an archive of hydration based articles, which we have permission to share … [Read more...] about Tips for faster rehydration and recovery.
The hills are alive with the sound of runners! It's a session we all love to hate - hill repetitions. 3 options plus the option of extending your post run cool down making this a 40-60 minute session depending on ability, experience and how hard you find this session. Check out the video and download the PDF below - have a good read through it and plan your route accordingly. Club Run Session 4Download PDF … [Read more...] about Club Session 4: Run
Is this the most brutal bike session yet? This weeks session will test you in new ways and introduce you to some maximum effort intervals. 3 sets of 9 minutes with 4 minutes recovery. What's the worst that could happen? This session can be done inside or outside - be careful if going out on the roads - pay attention and be safe. If you are doing it indoors make sure you have a towel and drink! Watch the video then … [Read more...] about Club Session 4: Bike