The simple difference is often overlooked.
The foundation of endurance performance is zone 1/2 training.
#triathlon #triathletes #ironmantri #ironmantraining
Don’t risk it… 🧊🫣
The UK is currently in a cold snap and a lot of athletes are faced with the choice of riding outdoors or indoors.
Last week we got fully kitted up in winter kit as it had thawed around the house / driveway (it was about 4 hours after sunrise) and some other friends had already gone out.
Got down the road to find a patch of black ice, probably the only one we’d see on the whole ride but decided that was enough, went back home and jumped on the turbo for a few hours. Less ‘fun’ but never the wrong decision.
Keep it safe out there and make the sensible choice! New post coming about how to adjust training from outdoors to indoors soon!
#triathlon #triathlontraining #ironmantraining #triathletes
Before you dive into 2026 training, read this 👇
3 mistakes we see every January:
1️⃣ Trying to train like your all time peak fitness instead of your current fitness (good training meets your current capacity, then progresses you past your best)
2️⃣Doing race-intensity sessions with no aerobic base
3️⃣ Ignoring strength training until something hurts (Start now, not when you start to feel a niggle)
#triathlon #triathlontraining #ironmantraining #ironman
The ultimate training accessory?
Seeing yourself swim can really help you realise what you’re doing with your stroke. One way is to get someone to film you (not always possible in a public pool) but another is a mirror along the floor… Only seen this at @anfisportsacademy in Gran Canaria.
#triathlontraining #triathlon #ironmantraining #swimtraining
After racing age group before progressing into the pro ranks these are a few things I do throughout winter training now that I didn’t always do when I first started…
1️⃣: Don’t train for your race all year round. Having a race goal is great but when you’re 6 months away from the start line it feels very difficult to bridge the gap from where you’re at to where you want to be. Instead of comparing every workout to the planned event I now focus on winter base volume and strengthening different systems. Of course all training ultimately leads to the race but focusing on each block with purpose definitely breaks things up and helps reduce burn out or the mindset of ‘I can miss this session because racing is so far away’.
2️⃣: Don’t over analyse your performances in training. Comparison to your best sessions or race performances will often leave you dissapointed or exhausted from over commitment trying to chase a number. The numbers you push will naturally drop after some time off and as you accumulate consistent load that you don’t always get during the race season. Chasing the stimulus is all you need to do. Your body doesn’t know what your watch says, it responds with adaptation to stress so largely using RPE can help keep you mentally and physically consistent. I often spend until Jan 01 without data on my screens and just working to feel.
3️⃣: The consistency is in the overall volume, not the specific paces and splits. I used to chase numbers, as I’ve already mentioned that’s changed, but the number I will still focus on is the volume of swimming (meters) and hours of biking and running. If I’m tired I’ll drop the efforts down and try to keep the volume consistent whereas previously I’d do the opposite as I’d want to consistently have good sessions - but the science shows how much endurance relies on Z1/2 foundations and winter is the perfect chance to build your base.
- Will
#triathlontraining #triathlon #ironmantraining #tri #t100
Adding structure and purpose to your swim sessions could be the one simple fix to actually enjoying swimming 🏊
#swimming #swimtraining #triathlon #triathlontraining #ironman #ironmantraining
The ‘secrets’ to riding a fast 70.3 👇🏻
1. Get aero and hold it. Holding your ‘perfect’ position is something that takes practice. A lot of athletes really alter their position when the race fatigue is kicking in and their concentration wanders but consistently training in your race position allows you to hold it for longer. Building up your in-season training sessions to something like 4 x 20% of your expected race duration at race intensity in race position is a really good way to be confident you can hold your position and pace plan come race morning.
2. If you feel good just relax and fuel - because the chances are a rough patch will come soon and if it doesn’t pick it up in the final 20-30km not the first 20-30km. The number one thing is to not surge thinking you’re on a hero day… however; if you feel bad you can focus on other things like keeping aero and putting your effort into the harder parts of the course (headwinds, climbs etc.) as you may just be in a rough patch.
3. Speed > everything else. Don’t chase power or heart rate - your legs will remember the effort when you run. A good aero position may cost your power output 10 watts or be uncomfortable whilst you’re on the bike but in reality you’re going the same speed since you’re 10 watts more aero and once off the bike you’ve saved energy which can now be used for the run. A lot of athletes want a power PB and come out of their optimal aero position to try and get it…
#triathlon #triathlete #ironmantri #triathlontraining #ironmantraining
Consistency beats everything, but a lot of athletes can’t stay consistent because they’re constantly overreaching.
The number one problem this brings is a comparison to those best sessions… “This is a bad session because last week/month I held X pace”.
Not pushing your limits in a session means you can repeat your paces week after week and then on race day you taper up and see what you are now capable of.
#triathlon #triathlontraining #ironmantriathlon
Structuring your training doesn’t always refer to a warm up, main-set and cool down… Athletes often overlook the bigger picture.
Block periodisation places an increased focus on certain systems (not sole focus) which often results in sustained motivation and reduces the chance of race pace hitting a plateau.
Hitting those unfamiliar top zones whilst you’re furthest away from your 2026 goals then working your way down the ladder following a ‘going easier but for longer’ approach may be your answer for PB’s in 2026.
#triathlontraining #triathlon #ironmantraining
Big news! We’re officially launching our coaching venture.
Throughout the second half of this season we’ve been working with a small group of athletes, and seeing their progress inspired us to put proper branding behind everything we’re doing.
We now have a few limited spaces for new athletes to come onboard so don’t hesitate to reach out.
Your support (even a quick like or follow!) is hugely appreciated. 🙏
@draperperformance
