David McNamee's top Ironman training tips and sessions

With two Kona podiums under his belt David McNamee has quietly established himself as the greatest British male Ironman in history. But what advice does top Scot David McNamee have on moving up to Ironman?
15 November 2018 at 09:25

Rotator cuff: What it is, how it works and what happens if it becomes damaged

Swimming front crawl can put stress on your shoulder joint, particularly your rotator cuff muscles. Physiotherapist James Bainbridge from Capital Physio explains all about your rotator cuff, and what happens if it becomes damaged
14 November 2018 at 09:53

Hip osteoarthritis: What it is and how to manage it

Physiotherapist Georgios Grigoriou from Capital Physio explains hip osteoarthritis and how to treat and manage it
13 November 2018 at 09:33

Free 3-month winter training plan

Start building a solid base in training now and have your best race season ever in 2019. Over to Dermott Hayes and his three-month plan for those aiming for Olympic distance glory next season…
12 November 2018 at 12:00

Yoga: What's the best type for triathletes to do?

Want to give yoga a go but confused about the different types? Amy Ryan explains the types of yoga best suited to triathletes.
12 November 2018 at 10:44

Lucy Charles on her Kona performance

Lucy Charles discusses her Kona performance, how she felt when Ryf passed her, and what the winter holds, including preparing for her wedding
07 November 2018 at 09:15

What's the difference between slow twitch and fast twitch muscle fibres?

Nick Beer explains the differences between fast twitch and slow twitch muscle fibres, and how developing fast twitch fibres can improve your run performance
06 November 2018 at 15:15

How does running affect your cartilage?

Tri coach Scott Findlay explains how running affects your cartilage and shares 4 tips for protecting it against injury
06 November 2018 at 11:09

Ironman blues: How to beat them...

You’ve trained for years, had the date circled for months and finally completed your Ironman. And then… nothing. Your body aches, training motivation is non-existent and the sofa is all too appealing. Let Martyn Brunt guide you off it, and on to the next challenge…
05 November 2018 at 09:43

Triathlon training motivation: How can I beat a training dip?

Even seasoned triathletes are prone to suffering from mental and physical slumps from time to time. But, as six-time Ironman world champ and coach Dave Scott explains, a few simple tweaks to your regime can minimise the impact and have you fighting fit again in no time.
01 November 2018 at 09:43

Dave Scott run session: how to build speed & dial-in your race pace

It takes work and commitment to develop a faster run pace, however I have a proven training method that really delivers, says Dave Scott
29 October 2018 at 14:44

How to run on sand and why it's good for you

To nail a race on the beach like Red Bull Quicksand, or to improve your run from the sea towards T1, use two-time Olympian Andy Baddeley’s five tips for running on the sand.
26 October 2018 at 12:38

4 strength and conditioning workouts

Got the celebratory Kona issue of 220? Here are the four strength and conditioning workouts that accompany the training plan
26 October 2018 at 11:16

Fractures: A guide to the different types

Most triathlon injuries start gradually and are associated with overtraining such as frustratingly common Achilles tendinopathies or iliotibial band syndrome. Occasionally, more acute, catastrophic injuries do occur, such as fractures, and they usually happen following a fall from the bike. Physiotherapist Julia Peters-Belk explains the common types of fractures and how they can be treated.
24 October 2018 at 13:33

Why doesn't my fitness improve as much as others on the same training programme?

Fed up that your fitness levels don't progress as quickly as other people following the same plan, and wondering what you are doing wrong? You could be doing nothing wrong say researchers, it could just be that your molecular 'switch' doesn't work the same way theirs does...
24 October 2018 at 10:52

Training zones: what are they and how should you use them?

Confused about training zones and heart rates? Here we simplify the minefield that is zone training
24 October 2018 at 10:11  (4)

Duathlon: 36 preparation, pacing and racing tips

Planning to race some duathlon? Duathlon is fraught with performance pitfalls, from opening run pacing mistakes to double jelly-leg syndrome and clothing catastrophes, which is why we’ve produced your ultimate guide to smashing duathlon, featuring the key sessions, race-day advice, and much more
22 October 2018 at 15:31

Bilateral breathing: how to learn to breathe on both sides when swimming front crawl

Struggle with bilateral breathing in front crawl and get very little time to practise? Here are some tips from John Wood
19 October 2018 at 14:44

Sports science: 3 laboratory tests designed to help you improve your performance

Triathletes love nothing more than the latest gadget to propel their performance to a new level. From blood and DNA testing to HRV, here we focus on the latest innovations and laboratory tests, and assess their triathlon improving potential
18 October 2018 at 11:16

Lower leg cramp: how to deal with it on the run

Suffer from leg cramps during races, particularly on the run? Tim Don explains how to prevent and manage it so you can carry on racing
16 October 2018 at 09:53