Latest posts by MartinH2

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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31/12/2018 at 09:39


As a coach, and very simplistically looking at where you are today and looking to Weymouth which is a long way off, I´d say a 90min run now IS TOO MUCH - you would be burned out / overtrained before you get there

We coach several people doing middle distance and IM; the longest single run a male athlete would do is 90min, plus another run plus a brick run - and this works to get an athlete to Kona and running a 3hr marathon.

Its about the session mix, what you can do, etc which is the key, but typically the athlete would do 3 (minimum), 3-4 bike, 2 run and a brick session per week - note that this does not imply 1hr session for each.

From a coaching perspective, I fully agree with everything HarryD said - you should have all this discussion with your coach and if you get repsonses like "no point doing the session, if you don't have the time" then I would very strongly recommend you change your coach - this one is not a coach, nor is she/he interested in coaching, just taking your money!

We encourage our athletes to sonstantly get in touch and tell us how things are going (every day) - and we explain what, why, etc in a series of guides.

I´m saying this as a benchmark for you to consider if/when you change coach -  and out of frustration with there being so many "coaches" like the one you describe who take a lot of money for coaching using a standard, rather than bespoke, plan aimed at you, the client!

Sorry for the rant, but hope the first part helps

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25/11/2018 at 16:25

Late reply and hopefully you are sorted now, but...

Swim with a pull buoy (or even 2) and learn how to use your arms effectively as it is your arms that provide almost all your propulsion.

As above, even if you are a good kicker, you will only get a very small proportion of propulsion from kicking but it is very expensive in terms of energy expenditure.

Kicking simply drains you, and its this energy sapping that is the important part you don´t want.

See: and


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25/11/2018 at 16:01

As HarryD, if you´re after hands-on coaching to supplement a tailored programme then talking to a good coach / club is your best option.

Make sure you get to know the coach and the approach, whats involved, etc to make sure you will be getting what you need as it may well be that you are no better off than using a generic plan.

Otherwise, you can use an online coach located anywhere - with technology like it is, we coach athletes around Europe and talk, share videos, discuss things on a daily basis so it can often be as good as having a local coach

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25/11/2018 at 15:56

Very simplistically I´d suggest you cut down to 2 runs per week - one long and EASY, the other can be speed or hills as you have the run background.

From a triathlon perspective, running is the one part you can afford to cut back as it is more stressful than swim and bike (so does more "damage" and takes longer to recover from) as it is your strength anyway (or at leaast you have more background in run).

For swim I´d suggest you up to 3 sessions per week if you can (even an extra 30min is good).

Bike can be as you do but I´d replace one with a specific strength session, on a turbo is perfect (or spin bike/Wattbike)

You should find that does not impact your run ability/pace at all and it is likely to improve.

We coach by time, and the longest run we prescribe is 90min (even for someone training for IM) and with 2 runs per week have athletes running under 3hrs in IM - and in Kona.

Aerobic fitness should be you primary objective, even if you only ever do a sprint triathlon, then strength.

See: and make sure you train aerobically! See:

Hope that helps

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