Total Endurance

Happy Birthday to

Some say he was born on a workshop floor as a result of a spillage of mineral oil, dot fluid and GT85! All we know is he’s called J***y Bike Mechanic!

Cake deliveries will be accepted in-store in the next few days!

Great Work from Hannah Terrance who won the Gourock Sprint triathlon and finished 8th overall yesterday!

It's almost time for 🚴‍♂️

We will have our very own out at Forfar offering some mid-ride mechanical support!

Don't forget to stock up on some gels and bars before the big day!

Good luck everyone and see you out there!

All the best to everyone racing tomorrow

Early start with the race kicking off at 6:45

Aberfeldy Middle distance:
Matthew Macgregor
Hamish Cooper
Chris Lee
Andrew Potter
Gavin Macleod
Estera Zak
Nicole Campbell
Jo Bisset
Ben Wood
Sebastian Mya

Aqua Bike
Beth Jones

Relay
Calum Macleod
Maia Kavanagh Williamson

Good luck to the guys doing the at Loch Tay this morning!

Doing the 3km we have:
Nicole Campbell
Lisa Wallace
Kevin Watson

Doing the 750m twice with no rest between (aka 1500m 😜) we have:
Sandra Stewart

Just as well midges can’t swim or everyone in the water would have eaten alive like the coaches!

Well done to everyone who attended last night and the previous sessions, we hope you’ve learned some new skills and have improved confidence for your next open water swim.

If you have any questions just get in touch

Not long to go until the Triathlon Scotland Standard Distance Champs at Knockburn Sports Loch

Fleet-Feet are looking for some additional help on the day with marshals and course set up. Helping on the day is a great way to see the action and its always sunny* for the Knockburn race.

If you are available please contact Fleet-Fleet Feet Triathletes - Events and they will give you more information on what is required.

Theres also a few places left for the race, so if you want to take part then get your entry in before its too late!

*excluding the years when it rained

Scottish National Standard Distance Triathlon Championships at Knockburn Loch The Triathlon Scotland National Standard Distance Triathlon Championships - Sunday 1st September 2024 Knockburn Loch site is man-made and located below Kerloch Hill, near Banchory, AB31 6LL. It was developed several years ago by one of the Fl

Alistair Laing in full flight at the Irvine Sprint yesterday!

NEW SOCIAL RUN DATE 🏃

At our upcoming social run, Coach Kev will join us to discuss training zones. He'll explain what they are, how to determine your own zones, and why they matter. Afterward, we’ll have an optional 5k or 10k run starting from the shop, followed by some delicious cakes!

Link below to get signed up

https://shop.total-endurance.com/products/total-endurance-social-run?variant=45701371560159

Thankfully, there weren't too many beasties 🐜 out at Loch Lomond on Saturday for our Scottish National Aquathlon Championships, The Bikeless Beastie.

Read our race report from the day here ➡ https://www.triathlonscotland.org/race-report-2024-scottish-national-aquathlon-championships/

Predicting marathon performance from V02 max and running economy! 📈

Been knee deep in spreadsheets of physiology data recently and working through a range of data around V02 max, running economy and predicting performance.

Found an interesting way to work back from target time / pace and then calculate the oxygen uptake and required running economy to maintain the target pace. This allows the potential to understand what is the physiological limiter for a runner to maintain a pace and have been experimenting with different runners and so far the calculations seem to hold true.

For example, to run a 3 hour marathon the lowest V02 max you can realistically have is 50 ml O2/kg/min as you’d need to be in the upper echelons of running economy (needing only ~160 ml / kg / km) and only need about 40 ml of oxygen to run at marathon pace. If you have a V02 max closer to 60 ml O2/kg/min you can afford to be less efficient.
If your running economy is below average (where you need more than 250ml of oxygen to run 1km at this pace) you need to have a V02 max that’s over 75 ml O2/kg/min.

Based on previous data I have for myself, V02 max ~ 66ml O2 / kg / min but I also have very poor running economy, needing >260ml of oxygen to run 1km, the fastest I can likely run a marathon with this physiology is ~3:40 and in an Ironman marathon more likely closer to 4:20.

While a lot of this is theoretical I’m pretty confident within a range it’s a good way to understand what are the factors that limit endurance running performance. For me, the engine is pretty strong (which is likely why my swim and bike times are relatively good) but despite having a strong engine I can’t translate this into running endurance performance.
Using the data, if I wanted to run a sub 3 hour marathon I need to reduce the oxygen required to run at this pace by about 20% or increase my V02 max towards 80ml O2 / kg / min. While 20% improvements in running economy is a big improvement it’s definetly more attainable than increasing my V02 max by 20%!

If anyone’s interested I’ll put a video together showing how this works.

Another busy weekend of racing for the TE gang!

At the Scottish Aquathlon champs we have:
Lisa Wallace
Lindsey Young
Nicole Campbell

Over on the west coast racing the Heb Triathlon, we have:
Calum Macleod & Maia Kavanagh Williamson

Slightly further afield in Nottingham we have Jack Durkacz racing the Outlaw Full

And in London Richard Hills is racing the Standard distance as part of the PTO T100 event.

Anyone else racing this weekend?

Social Run🏃‍♂️& Run Form Talk 🗣️ is on tonight! 6 pm sharp!

Coach Ken is going to spend a bit of time chatting through running form so hopefully you will all go away with a few pointers to keep you all injury free and running more efficiently.

We will then head out for a short run to put that advice to the test!

There are plenty of spaces so feel free to pop along.

https://shop.total-endurance.com/products/total-endurance-social-run?variant=45701371560159

Join the Total Endurance Social Run🏃‍♂️ – a welcoming event for all fitness levels! Enjoy a 5k or 10K trail/road run at your own pace. I want to emphasize this is for all abilities and speeds.

This month we have coach Ken joining us to chat through some basics on good running form to help you run more efficiently and more importantly stay injury free. This will be around 30mins held in TE before we head out for an easy social run.

Routes will start from Total Endurance (Bucksburn) and finish at the shop.

5.45pm for a 6pm start!

5k & 10K Trail/Road Route.

Good luck to the TE athletes racing tomorrow!

At Forfar we have;
Nicole Campbell
Lindsey Young
Josh Gordon
Anna Duncan

Heading north, Jack Durkacz is doing the 100 mile TT champs.

Anyone else racing this weekend?

The Argon 18 Sum with a set of Fast Forward Tyro wheels looking sweeeeeet!

The Sum is designed as an all rounder, good on the climbs but still fast on the flats!

Couple of these getting ready to go out to their new homes soon!

What do you think of the Sum?

Fresh delivery of accessories - fins, paddles and tempo trainers now back in stock!

We also have a range of pool and open water swimming goggles from Orca and Zone 3 in-store with sample ones you can try on and find the right shape and size of goggle for your face.

Drop in-store and ask to try on our range of goggles.

This weekend we have a couple of athletes heading to Swansea for the 70.3!

All the best to Kieran Macdonald and Sebastian Mya!

Who else is racing this weekend?

.3

We are running a series of open water swim sessions in collaboration with over the next few weeks.

The sessions will start with 2 pool sessions (18th July and 1st August) then 2 open water sessions

The sessions will progress through each session starting on the basics like sighting, turning around the buoy and getting you used to swimming in close proximity of other swimmers.

These are open to all abilities and places are limited so sign up to ensure you don’t miss out.

Cost is £5 if you’re not a member of FFT!

Please share to anyone who might be interested.

Click the link in our story or comment below and we’ll send you a link to sign up!

Want to challenge yourself with a Triathlon that’s local and the sun is always shining! Enter the Fleet-Feet Triathletes Knockburn Standard Distance Triathlon.

Don’t be put off with it being the Scottish Champs, the race is open to all abilities. If you’re not quite up to the whole thing you can also enter as a relay where you and your mates can do a leg each.

If you don’t have a wetsuit, don’t worry we can sort you out with a hire wetsuit for the race.

Hopefully we’ve cancelled all your excuses so click the link below and get your entry in!

Scottish National Standard Distance Triathlon Championships at Knockburn Loch The Triathlon Scotland National Standard Distance Triathlon Championships - Sunday 1st September 2024 Knockburn Loch site is man-made and located below Kerloch Hill, near Banchory, AB31 6LL. It was developed several years ago by one of the Fl

Top work from the guys in the mixed team relay at Monikie!

It’s almost the weekend, which means more of the squad are racing!

This weekend we have quite a few racing the Scottish Sprint Champs at Monikie.

takes on the iconic iron distance at Roth!

Up north we have Lynsey Henderson and Bobby Oag taking on the Orkney Sprint.

Robert Lindsey racing at the Scottish Vets road race and Sally Ashbridge racing the UCI Swiss qualifiers.

Good luck to everyone racing this weekend!

Are you looking for help and support to kick start your triathlon / fitness journey?

We are looking for a few athletes who are looking for help with their swim, bike and run training over a 12-16 week period. Ideally training for a sprint / standard distance triathlon or considering taking part in a triathlon but not sure where to start.

If you'd like to register your interest to be considered please complete the form - https://forms.gle/3wvnXcDzL9CmtQfE6

What you'll receive as part of the coaching:
- On going Communication with a Total Endurance Coach
- 12-16 week training plan that's adaptable based on your current fitness, goals and available training time
- On going Support and advice

We will leave the form open for the next week and then get back to everyone who shows interest within 1 week and we'll select the athletes we feel we can support the most effectively.

Please share to anyone who might be interested

More of the squad in action this weekend!

This weekend we have:

Ella, Oscar, Euan and Harris racing at Mallory park for the next round of the British Super Series. The 2 days of racing includes a short individual Time trial triathlon followed by finals tomorrow.

Robert Lindsay is racing the UCI gravel qualifier and Nir Oren is taking on the Lairig Ghru race.

All the best to everyone racing this weekend!

Another big weekend for TE athletes!

Celtman Solo Point 5




Highland Cross



Dambuster Triathlon


Loch Ore Super Series Aquathlon




Coniston 5.25 mile swim
Claire Somerset

All the best everyone and good luck to anyone else racing this weekend!

It wasn’t all about Celtman last weekend for some of the TE gang!

Great work at Lakesman Middle distance from Hamish Cooper, Ruth Hills and Jack Rushton.

At Ironman Austria Andrew Potter smashed his Ironman PB to finish just under 9:45. Only 2 years ago he was doing Ironman in 12 hours which shows great improvements in a short time and we believe there’s still plenty improvements to come.

Neil Robb made the trip to Eastbourne Triathlon which ended up being a Duathlon do to rough swim conditions. He raced well to finish 40th overall.

Top work everyone!