Fuel Early, Not When You Feel Like It: Ironman 70.3 Fuelling
Don’t wait until you feel hungry to fuel during your Ironman 70.3. Learn why fuelling early matters, how to develop a consistent race-day nutrition strategy, and why practising your plan during training can help maintain energy, avoid playing catch-up, and set you up for a stronger half marathon run.
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How Brick Training Builds Race-Day Confidence
Brick training does more than prepare your legs for running off the bike. It builds race-day confidence through familiarity, pacing practice and transition skills. Learn how purposeful brick sessions can help Sprint and Olympic triathletes remove uncertainty, trust their preparation and arrive at T2 knowing exactly what comes next.
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Ironman Nutrition: Practise Your Race Fuel Before Race Day
Your Ironman nutrition plan shouldn’t be tested for the first time on race day. Practising your fuelling during long rides and brick sessions helps confirm what, when, and how much you’ll consume. Rehearse your nutrition strategy in training, solve problems early, and arrive on race day confident in your plan.
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Do You Really Need Brick Sessions for Sprint or Olympic Triathlon?
Brick sessions help Sprint and Olympic-distance triathletes prepare for the unique bike-to-run transition. Learn why your brick run doesn’t need to be long, how to practise pacing and transition skills, when to introduce bricks into your programme, and why purposeful sessions can prepare you for a stronger race-day performance.
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Don’t Race Your Long Runs: Build Marathon Fitness Without Leaving Your Race in Training
Don’t turn your marathon long runs into weekly races. Learn why keeping most long runs controlled at Level II can build endurance, improve recovery, and support consistent training. Discover when faster running belongs in your programme and why saving your racing for race day can help you perform at your best.
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Monday’s Brick: FLJUGA Reverse Brick
Build endurance and versatility with the FLJUGA Reverse Brick. Run first with controlled Level III efforts before transitioning directly onto the bike for a sustained Level III ride. This 1hr 17min session challenges your ability to maintain quality across disciplines while developing pacing, aerobic fitness and fatigue resistance for triathlon.
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The Best Strength Exercises for Endurance Athletes
Strength training doesn’t need to mimic your endurance sport. Discover the key exercises I use with runners, cyclists, swimmers, triathletes, mountain bikers and multisport athletes to build whole-body strength. Learn why simple, progressive strength training can improve durability, support performance and complement your endurance training without unnecessary complexity.
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Stop Swimming Every Session at the Same Pace
Swimming every session at the same pace can limit your progress. Discover why triathletes benefit from purposeful variety in the pool, including endurance, technique, tempo, threshold and speed work. Learn how developing different swimming gears can improve your fitness, efficiency and confidence while preparing you for the demands of race day.
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Sunday Smart-Trainer Session: Emma Snowsill’s Bike Strength Session -3
Build cycling-specific strength with Emma Snowsill’s Bike Strength Session -3. This 41-minute smart-trainer workout features three five-minute Level IV big-gear efforts at 65–75rpm, challenging you to produce greater force through each pedal stroke while maintaining controlled power, consistent cadence and good technique as muscular fatigue progressively builds throughout the session.
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Saturday Swim Session: Alternate Swim & Pull 200s
Build aerobic endurance and freestyle efficiency with this simple but effective swim workout. Alternate between freestyle and Pull Buoy 200m repetitions, focusing on a strong catch, consistent pacing and good technique. Choose from three distances—1,700m, 2,300m or 3,400m—to match your current swimming fitness and training volume.
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