Triathlon Coaching UK

Chances are you've never heard of the Roc Trilogy...we hadn't until athlete, Bex Hughes, brought it to coach Matt's attention. Read on to find out more but, safe to say, we're all in awe Bex, what an amazing achievement! 🙌🏻

Race report: ROC Trilogy 2023 | Triathlon Coaching UK Chances are you've never heard of the Roc Trilogy...we hadn't until athlete, Bex Hughes, brought it to coach Matt's attention. Read on to find out more but, safe to say, we're all in awe Bex, what an amazing achievement!

After a four year hiatus (cheers COVID!), athlete, Bethany Simmonds, took on her first triathlon since competing at IM 70.3 Barcelona in 2019.

She chose IM 70.3 Vichy to return to racing and, despite sustaining an injury six weeks out, she had a great race and would recommend the event - especially if you like a hilly bike!

https://triathloncoaching.uk.com/the-t-word/race-report-ironman-703-vichy-0

athlete, Sophie Ward took on the Challenge London London 2023 middle distance triathlon this summer. Despite battling with a buoy on the swim, strong winds on the bike and picking up a couple of blisters on the run, she smashed her way home to come third in her age group! Here's Sophie's race report...

https://triathloncoaching.uk.com/the-t-word/race-report-challenge-london

Fancy qualifying for the European Championships GB team? That's exactly what athlete Justin Clark did after signing up with TCUK and working with coach and co-founder, James Pryke! Here's Justin's account of how he got there...

"Last year, I learnt about the age-group structure for triathlons and I had the ridiculous idea that I would train as hard as I could for the next year or so, see where my times were for each discipline of the sprint triathlons and then, if they were not laughable, enter a qualifying race for the GB team.

"Not knowing very much about racing triathlons (I had done some charity triathlons a while ago, but none since a team relay in 2015) I knew I needed guidance and found Triathlon Coaching UK online. I was immediately convinced by coach James', knowledge and friendliness and signed up at the beginning of February, posting all my training stats to a shared platform.

"James scheduled all my sessions, noted the pace/times and guided me through heart rate / interval / longer distance training and made sure there were rest days, tapers and easy weeks.

"The result of all his advice and encouragement was qualifying for the age-group European Championships GB team by the beginning of June, four months from starting with Triathlon Coaching UK! This was well beyond my wildest expectations and it certainly would not have happened without James."

Well done Justin!

Our Lanzarote training camps are filling up fast…..5 places remain.
Swim, bike, run, core, mobiliity work, strength, relaxation and plenty of laughs.
Message [email protected] for more info👍🏻😁

Experienced athlete, Ed Crisp, chose the Durty Events Aviemore Offroad Triathlon to round-off his 2022 racing season. If you fancy a race that's a little bit different from the traditional road bike triathlons and you're up for a bracing swim starting from the UK's highest beach, this could be the event for you in 2023.

https://triathloncoaching.uk.com/the-t-word/race-report-aviemore-offroad-triathlon

If your family holiday is getting in the way of your training, don't worry athlete, Ed Crisp, has just the answer!

https://triathloncoaching.uk.com/the-t-word/family-holiday-getting-way-your-training

*** Kit Order UPDATE ***

If you ordered kit on the last order window, it's now at Bioracer and Michelle is packing today for delivery tomorrow.

Bioracer send their sincere apologies for the delay but it appears to be an issue that is out of their hands i.e. European and UK Customs holding onto shipments far longer than they have previously (or they need to).

Thanks so much for your patience but your new togs should be with you tomorrow!

Experienced TCUK athlete, Ed Crisp, headed to the seaside for his first race of 2022 and took part in the Southport Triathlon at the end of May. Organised by Epic Events, this is an Olympic distance triathlon and it's an AG qualifier so is always a very well attended race. Question is, did Ed throw up at the end? Find out in his race report!

https://triathloncoaching.uk.com/the-t-word/race-report-southport-triathlon

*** NEW KIT ORDER WINDOW NOW OPEN! ***

Time to get your hands on training and racing kit from Bioracer UK. From cycling and running gear, to tri-suits, tops and shorts, make sure you stand out from the crowd in our tried and tested branded kit.

Shop will close on Monday 4th April.

Any questions or queries please message below or email [email protected]. Kit will take 6-8 weeks to turn around so we'd expect delivery w/c 16th or 23rd May.
https://www.bioracer.co.uk/en/mybioracer/?r=Np68tgYjfm

Bit of training (and racing!) motivation if you're in need of some right now...and why you should always 'trust in the process'. An email from one of our brilliant athletes, Fiona Houston, who took part in the Endurance Life Half Marathon on Saturday.

Hello!

I’ve finished!!! Time was 2:11:51 which I’m really pleased with.

The course was officially 13.4 miles but measured 13.75 miles on my watch 🙄

Last May I ran the same event in 2:12:18 which (with a route change) was only 13.06 miles. So my main takeaway is that I managed a quicker time on a longer course, yey! 🥳

Weather was absolutely glorious, I ended up cramming my multiple layers in my bag and finishing in just a vest…in February!
The Northumberland coastline is stunning place to run and makes a fairly gruelling run so much more enjoyable.

Off to refuel, foam roll and put my feet up!

Enjoy your weekend
Fiona

P.S. Photo evidence below - the 2nd one is me being chased to the finish line by my 6yr old Faye, she pushed me to get under 2:12!

How what time you go to bed can impact your blood sugar control and your responses to food the next day...

https://joinzoe.com/learn/sleep-blood-sugar-control?utm_medium=email&utm_source=zoe_covid_science&utm_campaign=02_12_2021&mc_cid=ee94221697&mc_eid=20949f9a78

Blood Sugar Control: Why Sleep Is a Key Factor In the largest study of its kind, researchers found that going to sleep earlier and having a consistent bedtime improve blood sugar control.

Spot a familiar face in this month's 220 Triathlon Magazine? Yep, it's our very own co-founder and coach, James Pryke, contributing his top tips on how to have a post-season refresh!

kit order window now open!

Now is the perfect time to order your training and racing kit for next season. And a visit from Santa is just around the corner, right? Perfect present idea.

Simply follow this link: https://www.bioracer.co.uk/en/mybioracer/?r=Np68tgYjfm to set up your own personal login and you'll be directed straight to the online store. Any questions, just comment below.

After discovering he had Type 1 Diabetes two years ago, accomplished athlete, Mark Frankland, wasn't put him off the sport. Quite the contrary. He worked even harder.

Having completed a gruelling training plan alongside his friend and training partner, Andrew Boyle aka Bogsey, the pair travelled to Mallorca in September to take part in the postponed 2020 Mallorca 140.6 race.

Here's his race review. An honest, open and inspiring insight into just how demanding triathlon can be both physically and mentally. We're all proud of you Mark (and you Bogsey!)

https://triathloncoaching.uk.com/the-t-word/dnf-did-nothing-fatal

Getting ready to race in 2022 starts now. Here are our top tips for an end-of-season refresh!

https://triathloncoaching.uk.com/the-t-word/top-tips-end-season-refresh

Long-standing athlete, Micah Garland, battled soaring temperatures, 8ft x 8ft buoys, cramp and an errant bike seat to smash his way through IM 70.3 Staffs last month. See how he got on and discover some top 'local knowledge' tips in his race report!

https://triathloncoaching.uk.com/the-t-word/race-report-im-703-staffordshire

Fancy a race in an historic location? Seasoned athlete chose the Cholmondley Castle Gauntlet, part of the ever-popular Castle Race Series, as his first race of 2021. We think he quite enjoyed himself...find out in his entertaining race report!

https://triathloncoaching.uk.com/the-t-word/race-report-cholmondley-castle

Race report: Cholmondley Castle | Triathlon Coaching UK Seasoned (salt & pepper!) athlete, Andy Beach chose the Cholmondley Castle Gauntlet (middle distance) triathlon, part of the Castle Race Series, as his first race of 2021. Here's his entertaining race report that features two fire alarms, a stuck timing chip, losing his bike tools and fend...

Finally. At last. A race report! Following a brilliant day's racing for athletes at Outlaw Triathlon Half Nottingham 2021 the other weekend, here's Edward Crisp's review of this hugely popular race and more evidence as to why we should all 'trust in the process' - thanks Ed!

https://triathloncoaching.uk.com/the-t-word/race-report-outlaw-half-nottingham-2021

Finally it feels like some degree of normality is returning with Outlaw triathlon this weekend and lots of TCUK athletes on the start line! It’s also Lakesman 70.3 and Chelmondley 70.3 where we have athletes ready to dig deep!

Despite everything that has been thrown in the way of training over the past 18 months these guys & girls have overcome the challenges and got themselves in great shape.

Race like it’s your last!

Gio Fitzgerald James Page Justin Synan, Andrew Bogsey John Lamb Andy Beach Edward Crisp mark Frankland Mark Jones Matt Boyle (TOTT😁) Micah GR Sallyann Smith Stewart Fry, Tess Jones

Thanks for sharing the card Sally! Card design credited to Andrea Hall design 👍🏻

Have fun everyone👊🏻

It was a BIG night for lots of swimmers last night: Swim Revolution returned! As you might imagine, demand for places is high and the next few sessions are fully booked. So, if you'd like to take part in future sessions, keep an eye on the Swim Rev website for details www.swimrevolution.co.uk 🏊🏼‍♀️🏊‍♂️

Home | swimrevolution Whether you’re a novice triathlete or a seasoned swimmer, we can help you to achieve your swimming goals. We believe that each swimmer is different, with different goals, body shapes, fitness levels and flexibility. Our services are therefore personalised to each individual swimmer, recognis...

Brilliant blog post from Jon Hodgkinson, founder of Real Food Function, for 220 Triathlon Magazine. In this post he discusses antioxidants and why their importance in our diets - thanks Jon!

Antioxidants: what they are and why they are important Wondering what antioxidants are and why it's important to include them in your diet? Nutritionist Jon Hodgkinson explains all you need to know

Another great article included in 220 Triathlon Magazine from Jon Hodgkinson, our resident nutritionist and founder of Real Food Function. Here are his top kettlebell exercises for improving your run...
https://www.220triathlon.com/training/run-training/best-kettlebell-exercises-for-running/

Best kettlebell exercises for running Kettlebells are a great training tool, says Jon Hodgkinson from Triathlon Coaching UK. Here are his top kettlebell exercises for improving your run

*** NEW KIT ORDER WINDOW NOW OPEN ***

Time to treat yourself to some new kit for the (fingers crossed!) 2021 season. Lots of you have already ordered from our Bioracer UK online store and we've had nothing but positive feedback. Excellent quality, super comfy and stunning design, what more could you want?! The order window is open now and will close on Saturday 20th March.

If you've not previously ordered, you can sign up for an account here: https://www.bioracer.be/en/mybioracer/?r=Np68tgYjfm

Or use this link to log in if you already have an account: https://www.bioracer.com/en/mybioracer/login

Any questions, please comment below and we'll get you an answer.

Quick pointers about tomorrow evenings KOM race which starts at 7pm;

Please have a short warm up prior to the meet up at 7pm.

The plan is to roll at around 2w/kg from the start of the meet up until we reach the green curtain which signals the start of the climb.

While you will get warm during this you might prefer to have raised your heart rate a little higher prior to this to best prepare you for the climb.

I suggest something like a 10 mins easy spin followed by 5 x 20 sec accelerations at 100%FTP on 40 sec easy, 2 mins easy spin then 5 x 30 sec at 100-110%FTP on 30 sec easy spin, then join the meet up. Approx 20 mins.

Once the meet up starts please stay behind the beacon. I will message to remind you. The beacon will only ride at 2w/kg. If the beacon chases those in front then the group gets split before the race has started. SO DONT GET AHEAD OF THE BEACON! Don’t get a DQ in the warm up!!

At the other end, don’t be giving the ‘I got dropped in the warm up’!
Stay alert, you are all capable of riding in a group at 2w/kg!

Suggest on the climb itself you don’t go above 100%FTP too soon. Average climb length will be close to 60mins. Always better to BUILD rather than FRAZZLE!

Remember, this might be classed as a race but it is purely a tool for getting the best effort out of YOU. Give yourself the best shot at performing to the best of your ability. Hydrate well 24hrs before, allow time to set up the technology, have your drinks and fuel handy for when you need them. Plan your food well during the day so you aren’t full or starving come the ride time.

And finally, and most importantly, don’t worry about others and where you are in relation. Ride your ride and be happy with your own progress 👍🏻

But..... if you pass James or Matt you are SACKED😂

Nice work Jon 👍🏻

3 common kettlebell mistakes athletes should avoid Jon Hodgkinson from Triathlon Coaching UK explains how to to avoid making these three common mistakes when working out with kettlebells...

Here is this weeks S&C bodyweight session recorded this morning. 7 exercises focusing on releasing the hips, mobilising the spine, improving stability and strength. Sounds easy! Give it a go!!

Session is just under 45 minutes long. Be careful not to feel too motivated by coach Kirsten's yawning and bum scratching in the first 15 seconds! Sorry Kirst- not sure why you were focus of attention at the start!

https://us02web.zoom.us/rec/share/-92ux4JiHDZSCNOXPas89Jsg2FAwm2a0fKr0imBxZUXZNHZUFs9is__dDbXtuq1d.9cImTFYaC2eG4tNh

Passcode: 6hPD^+kT

Video Conferencing, Web Conferencing, Webinars, Screen Sharing Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

For those who couldn't make this morning's Bodyweight S&C session, here it is. Don't forget to turn the heating 🔥 down before you embark on this one!

https://us02web.zoom.us/rec/share/wRI6frK5UdzKSd8P_hObb5DkWVnQcplq0MKP3trqnBueltKOIx4OV7zT89LfR58L.0mjKKOHRmuBRPeMB

Access Passcode: D=j6mc=U

Video Conferencing, Web Conferencing, Webinars, Screen Sharing Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Another busy week for athletes! Four indoor training sessions starting with a 120% FTP interval session tonight and culminating in Round 2 of the Championships, a 'One-day classic' at 9am on Saturday.

• Today: Zwift ride with Matt at 5.15pm
• Wednesday: Zoom S&C at 8.00am
• Thursday: Zwift ride with James at 6.30pm
• Saturday: TCUK Championship – ‘One day classic’ at 9.00am

The ‘One day classic’ will see riders tackle the 55.6km London Pretzel route. With a 30k gently rolling start before two climbs there is a chance for a breakaway to stay out front or for the climbers to come on strong later in the ride.

To ride on Saturday at 9am you will need to accept the ride invitation which you should now have on the companion app. If you haven’t then please let Matt know and he will send you an invite.

Please remember on race day you need to ride a road bike and when descending the two climbs you must continue to pedal and not use the Zwift downhill tuck function! Also, please make sure your weight on your Zwift profile is consistent with your current weight!

Finally, Matt, James and all the team at TCUK would like to say a big ‘Thank you!’ to all of you. The positive attitudes and dedication you are all showing is great to see and very motivating to us coaches. We are sure you will be rewarded in the summer months as hope builds towards a busy triathlon season.