Latest posts by MartinH2

22/08/2019 at 19:01

Standard heel raisers along with using a Voodoo compression band are the best ways to sort out an Achilles:

Do the voodoo flossing as often as you can every day and do the heel raise 2-3 times per day

Don´t run until it is pain free and only then very easy (as it should be anyway, but thats a different topic and one that may have cuasec your problem?)

Keep doing the rehab for at least 2 weeks after you have no pain to ensure it is ok.

If you have been swimming and biking and have been training properly prior to the injury, you can do worse than not run until you race - and then see how it goes

Hope that helps


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06/08/2019 at 16:26

Sorry, the replies got the links mixed.

This is the RPE link:

This is the swim link:


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06/08/2019 at 16:24

Swimming is no different to bike and run in our books - you are better to do it by RPE / feel; see:

Whether you are new to swimming, don´t have a swim background and especially if you have some background, you are better off spending your valuable training time swimming rather than trying to do technique drills (as a swimmer you probably don´t need to do these anyway).

Although made out to be, swimming is not technical. You need to be relaxed and develop some very simple movement patterns to be able to improve. Using RPE and a clock is all you need; this might help you:

There are other swim related blogs that will help on the website as well

Hope this helps


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06/08/2019 at 16:14

If you want to transition to freestyle/frontcrawl, which is by far the most efficicent stroke but at the same time can be daunting because of the need to put your face in the water, we have developed a very simple method that is summarized in our blog:

If you are not a swimmer, you don´t have the mobililty, or time to develop it, to swim "properly" and so you will use a lot of valuable training time if you try working on any of the swim technique drills that are too commonly advocated for improving your swim.

Use buoyancy (this will help your knee - relax your legs and let them kick, do not try to stop them kicking) and thinks about getting your arms round fast - splashing and noise is good - and pushing back your hand to full extension of your arm.

That is the simple movement pattern that you can develop for a good swim and all the "technique" you will ever need.

Its taken several of our non-swim background athletes to Kona so we know it works!

Have a read of the other related swim blogs that will also help

Good luck, and enjoy your swimming


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25/03/2019 at 13:48


You should have a good engine as you say and so fitness is not lacking, its how you approach swimming that´s probably not helping. Breaststroke is fine if you stick with it (breathing is obviously easier) but freestyle shoukd be fully achievable in 24 weeks.

The following blogs should help you a lot in terms of breathing, being relaxed (as you should be breathing better) and also to simply develop your swim strength to match your overall fitness:

There are various other blogs on our website that relate and should help with your swimming.

Get yourself a pull buoy and use it for all your swims, as well as some paddles - and hopefully the blogs will explain why this is beneficial

We coach swim camps if you want a good kick start, but the above should help you a lot


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24/03/2019 at 10:44

Hi Jon

It depends whether you are asking about coaching or simply getting/following a plan.

Plans are widely available and can help you simply by having a structure and routine to work to but are obviously not specific to you.

If you mean coaching you are talking about something very different - a plan that is tailored to you and to your development towards your goal.

Whichever way you decide to go, don´t expect instant results, reaching your potential in any aerobic sport is not a quick process - you should see results in your first season but to truly see what you can do it takes at least 2, and often 3-4 years of consistent (week after week of training without having the need to break this with recovery weeks, or longer) training - and this can, and should be done at low intensity.

Hope that helps, and this may help put your training into perspective:


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06/03/2019 at 15:19

Hi Andrew

If you are comfortable with your bike shoes and in your first season I´d suggest you stick with what you have.

Triathlon specific shoes can be good/better if you´re looking for a fast T1 by clipping your shoes to the pedals and running off, mounting then slipping into them (and the reverse into T2). On the other hand, there are plenty of peole who do this with bike shoes more than adequately.

This obviously needs a lot of practice and confidence and I´d suggest you are better focussing on the training and getting this right before investing in shoes that may not offer you much more than you already have!

Hope that helps


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06/03/2019 at 15:11


It depends what you mean by high volume and structured plan, and how regular you race 70.3´s. You are not at the age that I´d expect to see an age-related decline so you still have plenty of time to change it around!

If your performance is declining then it may well be that the high volume is fine but the intensity is not correct and the structure of the plan, and consistency, has not accounted for the volume / intensity.

As a key priority, you must take into account that triathlon is an aerobic sport, even a sprint triathlon, and so you must train accordingly; ie most of your training MUST be aerobic, or EASY. Go too hard and although you feel like you are working well, you´re not actually doing yourself very much good.

This blog we put out a while ago might help:

The other part to consider is whether you are actually training correctly in terms of building the aerobic capacity (above) and the strength you need to perform well. Strength is a key component to being able to build muscular endurance - your ability to keep going at a given pace. This does not mean going to the gym to lift weights and core training (you can if you have the time) but doing strength specific swim, bike and run training (aerobically).

Here is another blog that might help with this:

How you develop a strucutred plan and then how you mix the sessions if very important so that you get the benefit of each session without being able to recover and then do the next session.

Hope this help - there are also other blogs on our site you might find interesting / relevant to your question


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21/01/2019 at 19:04

Well done so far, great change to weight and run sounds good.

For a sprint, you need to start swim and bike as you say and I´d suggest:

Swim: do you have a swim background/can you swim? If you can´t swim you´re best trying to find a GOOD TRIATHLON coach who can hopefully help you do the right things rather than learning to swim like a swimmer. You need to try to swim 3 times per week if possible - 30min per time is fine, frequency is important.

Bike: learn how to ride a bike confidenty on the road but you can do a lot of training indoors - you can use a spin bike worst case, but many gyms have Wattbikes as well. Try to bike 2-3 times/week

Run: cut it down to 2 runs per week - you have made gains in running but you need to focus on swim and bike, and the fitness you get from these will help running anyway.

Stop the 4 gym sessions (unless you have enough time to do these ON TOP of the suggested swim, bike and run sessions) - focus on doing what you need to do.

Finally, train at the right intensity - mostly easy - but build specific strength in swim, bike and run sessions (much better that doing gym strength that is non-specific and timeconsuming if you´re time limited); see: and

Plus other blogs will help

Hope that helps




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01/01/2019 at 14:03

No problem - I think you have done the right thing.

Good luck - if you want any help, just ask

Happy New Year!


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