Pacing is the difference between a race that feels controlled and rewarding and one that unravels painfully in the final kilometres. Every triathlon distance demands a different approach, and most age groupers pace at least one leg poorly on their first several attempts. This guide breaks down how to pace sprint, Olympic, and 70.3 races,…
Female triathletes are not simply smaller versions of male triathletes. Physiology, hormonal cycles, nutritional demands, and injury patterns differ in ways that matter for how you train and race. This guide covers the key considerations for female triathletes at every level — from your first sprint event to 70.3 and beyond. Training Around Your Menstrual…
First: Be Kind to Yourself A Did Not Finish in triathlon is a brutal experience. Whether you pulled out due to mechanical failure, injury, illness, or simply going too hard too early, the moment you step off the course feels uniquely deflating. Before anything else — be kind to yourself. Every experienced triathlete has a…
What Is a Swim Snorkel and Why Use One? A swimmer’s centre-mount snorkel is not the snorkelling-holiday kind attached to a mask — it’s a training tool that sits in the centre of your forehead and allows you to breathe without turning your head. Used by elite swimmers and triathletes worldwide, it removes the breathing…
Why Race Week Matters Most triathlon training guides focus on the weeks and months of preparation — but what you do in the final seven days before your sprint triathlon can make or break your race. Done right, race week lets your body absorb all the fitness you’ve built, arrive at the start line feeling…
Why Volume Matters — But Not as Much as You Think Training volume is one of the most searched topics in triathlon, yet it’s also one of the most misunderstood. The answer to “how many hours per week?” depends entirely on your target distance, experience level, available time, and how fast you recover. More is…
More training hours is not the only path to faster race splits. For most age-group triathletes — especially those fitting training around work, family, and other commitments — the answer isn’t adding another session per week. It’s making the sessions you already have more effective. Here’s how to get faster with the time you’ve already…
Polarised training — commonly known as the 80/20 method — is one of the most evidence-backed training approaches in endurance sport. The idea is deceptively simple: spend roughly 80% of your training time at genuinely easy intensity (zone 1–2) and the remaining 20% at genuinely hard intensity (zone 4–5), with as little time as possible…
Most triathletes swim significantly slower in open water than in the pool — not because the water is harder, but because they haven’t practised the specific skills that open water demands. The good news: the fixes are learnable, and most of them don’t require a coach. Here are seven technique changes that will make you…
Why Strength Training Changes Everything in Triathlon The off-season is the most underused window in a triathlete’s year. While the temptation is to stay in the water, on the bike, and pounding the roads year-round, the athletes who come back stronger in spring are almost always those who spent winter in the gym. Off-season strength…
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