Training

20 bodyweight exercises to amplify fitness

Sponsored: These 20 exercises work the muscles and mimic the positions you’ll be in during a Spartan Race and help you reach your fitness goals. Add these moves to your workout routine to become your best possible athlete.
08 February 2018 at 07:00

How to train as you age: what triathletes need to know as they get older

We explain how ageing impacts your body as it gets older and the key training areas for your age, whether you’re 25 or 65, so you'll be stronger and faster than ever

25 ways to stay motivated

Lost your multisporting mojo, have you? Well don’t despair our floundering friends, because help is at hand in the shape of 220’s regular columnist Martyn Brunt, who’s here to get you raring to go again
06 February 2018 at 14:41  (1)

How to relieve muscle soreness after a hard workout

James Bird of CapitalPhsyio.com explains 10 of the most effective, and proven, ways to improve muscle recovery after hard exercise.
05 February 2018 at 08:59

Do muscles have memories?

Scientists discover muscle memory lies deeper than first thought and the key is in the muscle's DNA... This knowledge could help athletes recover better from injuries, but it could also have further implications for those caught taking performance- enhancing drugs
31 January 2018 at 09:30

What's the difference between muscles, tendons and ligaments?

Physiotherapist Dominic Richmond of CapitalPhysio.com explains the difference between the three most common soft tissue types; muscles, tendons, and ligaments and the most common types of injuries associated with them
30 January 2018 at 11:03

8-week peak-phase triathlon training plan

How to peak for your race in 8 weeks. Dermott Hayes has the plan to get you in your best shape ever
30 January 2018 at 09:28

Jess Learmonth reveals her swim training secrets

GB's Jess Learmonth is one of the fastest female swimmers on the ITU circuit. Here she talks about her swim training and shares some advice for age-groupers - over to you Jess...
30 January 2018 at 09:18

Swim breathing drills for front crawl

This freestyle swim training session will help you develop effective breathing for the pool and open water, so you can unleash your inner swim beast!
26 January 2018 at 15:00

Why do I feel extremely lethargic the week of my period?

Feel lethargic during your period and struggle to train? Our experts Lucy-ann Prideaux and Auriel Forrester have some advice
26 January 2018 at 11:20

8 strength building gym exercises for triathletes

Here are eight effective gym exercises that will help increase your overall strength for all three triathlon disciplines.
25 January 2018 at 14:27

How much dehydration can you tolerate during an Ironman?

Sports scientist Andy Blow of Precision Hydration discusses how much dehydration athletes can cope with during a long-distance triathlon, without it having a detrimental effect on their tri performance
24 January 2018 at 09:38

Functional threshold power: what it is and how to boost it

Former 70.3 world champion Holly Lawrence's coach John Feeney, of trainSharp, explains all you need to know about functional threshold power, including how to calculate it
23 January 2018 at 09:14

Cycling doesn't damage men's sexual or urinary functions

Scientists find male cyclists are not more prone to sexual or urinary problems than other athletes
22 January 2018 at 14:45

What is a good swim cadence and how can I increase mine?

Confused about swim cadence? John Wood explains what you need to know about swim cadence and how to improve it
22 January 2018 at 12:37  (3)

How to swim butterfly

Swimming butterfly can help you develop a better and more efficient freestyle swim stroke, but it is not an easy stroke to master. Dan Bullock explains how to swim butterfly
16 January 2018 at 14:07

Self-massage: how to treat your aches and pains

Hold the jokes – self-massage can help those aching leg muscles no end. So, Chris Blythin asks, why not take a hands-on approach?
15 January 2018 at 14:08

Why do I get elbow pain when I swim?

Get a pain on the inside of your elbows when you swim? It could be swimmer's elbow says Dan Bullock. Here he discusses causes, treatment and prevention
15 January 2018 at 13:25

How to improve your aero bike position... off the bike at home

In theory, improved aerodynamics equals free speed. But as Andy Bullock explains, there’s more to it than dropping your handlebars and lifting your saddle
12 January 2018 at 12:11

3 high-risk strategies for race-day

Want to take a gamble and try and beat the rest of the pack? Try these high-risk strategies for huge race-day rewards
11 January 2018 at 15:15