Why and how runners should squat
A strong lower body powers your stride and wards off injury. Incorporating resistance moves like squats into your strength-training...
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Alison Smith
- Feb 18, 2021
- 4 min
Efficiency drills on the bike
Drills are Not Just for Base Season Though often relegated to base training phases, on-the-bike drills should have a place in your...
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Alison Smith
- Feb 3, 2021
- 1 min
Core workout
If you're finding the usual plank and your standard core workouts too easy these days, after months of lockdown workouts or routine gym...
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Alison Smith
- Dec 15, 2020
- 2 min
Build a strong core
A strong body starts with a strong core, but did you know your core is so much more than just your 'six pack'? Your core is a complex...
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Alison Smith
- Dec 14, 2020
- 3 min
Why more running might be slowing you down
Many experienced, regular runners find that the more they run, the slower they get. As contradictory as it seems, this slackening pace...
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Alison Smith
- Dec 9, 2020
- 6 min
You're a runner? Here's what you should eat
Fuel supply Carbohydrates are the body’s primary source of fuel, so they should form a significant part of your diet – around 60 per cent...
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Alison Smith
- Dec 1, 2020
- 3 min
Calculating your running thresholds
Your threshold run pace is a measure of your current best pace for a 60 minute race. It is a useful benchmark of your running fitness...
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Alison Smith
- Dec 1, 2020
- 3 min
Oregon Circuits - Big bang for your running buck!
Taking their name from the University of Oregon where they were apparently first conceived, these sessions entail a measured balance of...
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Alison Smith
- Oct 24, 2020
- 3 min
How to run faster off the bike
Triathlon has evolved into many distances and formats since its creation, but one of the biggest challenges has always been the ability...
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Alison Smith
- Oct 24, 2020
- 3 min
Strength training for endurance athletes....here's what you should do!
Lifting heavy weights to improve endurance performance might seem counter intuitive, but it can benefit distance athletes more than you...
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Alison Smith
- Oct 24, 2020
- 3 min
The benefits of plyometrics to your running speed
You're a runner and its getting tough. You don't seem to be getting any quicker, yet you are pounding the pavements 3-4 times per week....
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Alison Smith
- Oct 23, 2020
- 8 min
2nd World Champs race report
31st August 2019: ITU Sprint World Championships in Lausanne - my second year of racing on the World stage with the best non-elite...
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Alison Smith
- Sep 20, 2020
- 3 min
Managing stress...your mind and your body
When stressful thoughts consume your day, it can feel as though stress is strictly a mental problem. The reality is that stress ...
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Alison Smith
- Sep 16, 2020
- 3 min
Essential triathlon swim skills
Have you thought that most triathlons (not all) have swims in the open water? It might be the sea, a lake or a river. Its a really good...
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Alison Smith
- Sep 16, 2020
- 4 min
Bike set up and more
Without wishing to state the obvious, but for triathlon you will need a bike and a bike helmet. Specific bike shoes, shorts, gloves etc....
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Alison Smith
- Sep 16, 2020
- 2 min
Your triathlon run
The single most important decision you have to make is which shoes to run in. The wrong shorts may leave you with a bit of chaffing; the...
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Alison Smith
- Sep 16, 2020
- 4 min
Transition skills
Often, athletes forget that transition is a skill in itself and can affect your overall race time by minutes, meaning losing or gaining a...
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