Macro Nutrition Guidelines from Helen Money

Helen Money of The Bosworth Clinic has provided a great general rough guideline of what you should be eating and how much. This is a general guideline and as always, if you are unsure it is best to get the professional help of someone like Helen! Here we recommend you look at tracking what you are eating and reflect at the end of a week and see if there are areas you can improve. You can track using an app like myfitnesspal which links straight into your Training Peaks account! Nutrition is never a stationary goal post, it changes with the season and your training load or cycle. So it is always worth reviewing how you are doing with it. Read below to see where you sit and if you are unsure, chat with your coach to get more advice.

Tri Training HarderApril 9, 2018Coaching, Integrated Coaching Package, Nutrition Comment

How to Balance Training with a Busy Schedule. Athlete Profile: Hagai and Tevfik

Here we introduce Tevfik, who works in the financial services bouncing his time between London and Turkey while training for IRONMAN and Hagai who balances his family, working life in the city with training for long course and middle distance races. They have both been working with Tri Training Harder for a few years and are certainly fantastic characters. They kindly give us an insight to how they fit their training into a busy schedule. See what you can learn from these two:

Tri Training HarderMarch 8, 2018Coached Athlete, triathlon, Training, Racing, AGComment

If You Only Had 8 Hours To Train, What Should You Do?

In this blog Coach Philip gives us his suggestions on where he would spend time focusing on when coaching an athlete who "only" has 8 hours to train per week. Have a look at this insightful breakdown of training effort and maybe you will learn something about prioritising your own training!

Philip HatzisMarch 7, 2018Training, Coaching, triathlonComment

What is Fatigue?

Dr Ollie Stoten, ultra-marathon runner, Polar explorer and genuinely all round top bloke takes a closer look at what actually is Fatigue and highlights just how important being honest about our rest days really is. If you aren't too tired...read on!

Tri Training HarderMarch 2, 2018Training, CoachingComment

Help! I've Entered A Triathlon And I Don't Know Where To Start.....

We've all been there (read the coaches bios!) where we've entered an event not really knowing what it entails, egged on by a bit of peer pressure, Fear Of Missing Out or just because it sounded like a good idea at the time. Below we discuss the elements you need to include in your training to help you complete your first triathlon.....hopefully the first of many.

Guest UserMarch 2, 2018AG, triathlon, Training, Racing, Sorrel Williams, 1sttriComment

Takin' on the jellies

In this blog Coached athlete Harriet Teare talks about her time in Australia where she has been for a few months on a work placement. She discusses how she battles the elements, the Jellies and the Language as a "Pommie" abroad.

Tri Training HarderMarch 2, 2018Racing, Coached Athlete, Training, AGComment

How to Break the 1 Hour IRONMAN Swim Barrier

Here we break down what that formidable 1-hour IRONMAN swim looks like to help make the impossible become seemingly possible. For many people dipping below the hour is a fantastic accolade and will help you get out on the bike ahead of the madness that is the large group of athlete swimming just over one hour. Is it all to do with being a great swimmer, or is there more to it than that?

Philip HatzisMarch 2, 2018Racing, Swimming, TriathlonComment

Why Doing a Spring Marathon is a Bad Idea for a Summer IRONMAN

For many people, a spring marathon is an important stepping stone for an IRONMAN in the summer. However, is it really the most sensible idea? Can there be occasions when it should be in the training plan? Many people need a marathon as a way of psychologically preparing themselves for an IRONMAN, but is that the most sensible thing to do from a physiological perspective? Read on to find out more.

Philip HatzisMarch 2, 2018Training, Coaching, Running, Philip Hatzis, IRONMAN, 1stironmanComment

Should I change my Running Technique?

We often get asked: "how can you make a meaningful difference using run analysis while on a 1 week training camp?". This is a very fair point as it’s easy when doing video analysis to just 'say what you see' and end up patching up or correcting outcomes rather than identifying root-causes. When it comes to video analysis, there is an old saying which is that the analysis is only as good as the person interpreting the data. This blog explores whether run analysis could help you understand if you should be changing your running technique.

Philip HatzisMarch 1, 2018Philip Hatzis, Coaching, running, BiomechanicsComment

Finishing off the Base Phase in your IRONMAN Training Plan

You will now have settled into your first six weeks or so of training for your IRONMAN. Now what? This article will help ensure you stay positive as you start to understand the task at hand and also offers some practical advice for if you are missing sessions.

Philip HatzisFebruary 28, 2018Training, triathlon, Philip HatzisComment

Should I be Blood Testing?

Tri Training Harder have partnered with Forth Edge to provide a complete package when looking into athlete performance and health. Forth Edge provide blood testing in your home. You can purchase the test you want and then get your test results sent back to you within a few days.

Philip HatzisFebruary 28, 2018Philip HatzisComment

Stepping Up to Ultra Marathons

With the growing popularity of ultra marathons, more and more people are taking that jump from 42.2km to many, many more. How do people take those steps and become effective when racing longer and longer distances? Coach Philip Hatzis, who has had many successes with athletes over the 'long course' offers practical and useful advice for those who have signed up to a longer event.

Philip HatzisFebruary 22, 2018Philip Hatzis, Running, 1stultra, Marathon, TrainingComment

How to train for speed in the winter?

As we all know training changes with time. It doesn't stay the same week in week out forever. One way that coaches organise and structure these changes is with periodisation. Periodisation is simply the sequencing and prioritisation of different training focuses or stimulus into blocks of training at different times of the year or in the case of Olympic Cycles: years – four to be precise!

Alan WardFebruary 19, 2018Alan WardComment

Breaking the 4 Hour IRONMAN Run

For many people, they set themselves time targets for an IRONMAN a common one is sub 4 hours for the run. Like in a normal marathon this is no easy feat. Below we look into what that actually takes and make some suggestions on how to realise that goal.

Philip HatzisFebruary 19, 2018Philip Hatzis, triathlon, CoachingComment

10 Tips To Help You Complete Your Training

Whether it's first thing in the morning, or last thing at night it can sometimes be difficult to physically get out of the door, or into your kit to train. Don't despair, we've come up with ten tips to help you start that training session.......

Guest UserFebruary 6, 2018Training, Triathlon, Sorrel Williams, 1sttriComment

A Syros-ly good week of training – Tri Training Harder’s newest training camp

Emma Wardall joined us for our inaugural training camp in Greece last June. In this blog she discusses her training experiences, the difference to her previous experiences on our Portuguese training holidays and reflects openly on what was a pivotal point in her training for that season. She also fails to mention that she actually won the overall event (5.5km swim, Standard Distance triathlon and 10km run, coming second in the triathlon and 1st in the 10km!). Read below to hear all about her experience.

Tri Training HarderJanuary 30, 2018Training Holidays, Syros Comment

Draft Legal Triathlon Training Holiday

AG draft Legal racing is here to stay. With this in mind we have put together a training holiday week that will give you all the experience you need to settle any nerves around draft-legal racing that you may have! At the end of the holiday week, all participants will have the option to enter the draft legal Quarteira AG triathlon to gain first hand experience of draft legal racing.

Alan WardJanuary 25, 2018Training Holidays, Alan WardComment

Your First Step on Your IRONMAN Training Plan

This article takes you from your first week of an IRONMAN or long course training plan and settles you into the initial few weeks of training. Think of this article as your “first step” towards your end goal of completing an IRONMAN later this season!

The aim with this series of articles is to help you negotiate the highs and lows of IRONMAN training.

Where to start? You've just signed up to your first IRONMAN. Now what?

Tri Training HarderJanuary 17, 2018AG, Triathlon, Training, IRONMAN, 1stironmanComment

6 Benefits of Attending a Warm Weather Training Camp

Training camps can often seem like an expensive week of torture, however if you put some thought into what you want to gain from attending a training camp then you could set yourself up for your most successful season to date. Below, we have set out a list of the reasons you should attend a training camp this year.

Tri Training HarderJanuary 17, 2018Training HolidaysComment

Am I Telling or Coaching?

Coach Philip reflects on how to help get the most out of athletes and how most of the work a coach has to do is almost intangible and may go against the common stereotypes of coaching that modern representations have characterised. There are some interesting learning points here for both coaches and athletes.

Philip HatzisJanuary 16, 2018Coaching, Triathlon, Philip HatzisComment

Unlocking the Secrets to a Stronger Run Off the Bike in Triathlons

Triathletes often start coaching with us encountering the same common hurdle: they struggle to run efficiently off the bike. Many athletes approach coaching services with the singular aim of improving their running speed. However, as coaches, we recognise that the nuances of transitioning from cycling to running extend far beyond simply running faster. It’s essential to address the finer details that affect performance in the latter stages of a triathlon. Coach Philip explores how to improve your run off the bike.

The Long Road to the Start Line – Preparing for a 3,000-Mile Row

In December 2026, I’ll set off from the Canary Islands with my teammates Martin Mead and Scott Dingle, both fellow airline captains, as part of our team, Coastal Commanders. Together, we’ll row 3,000 miles across the Atlantic in the World’s Toughest Row—a challenge that demands far more than just physical endurance.

This is no ordinary race. It takes three years of solid planning and preparation just to get to the start line. We’ll face sleep deprivation, relentless waves, blistering heat, and total isolation, rowing in shifts, non-stop, with no support and no safety net. Our goal? To complete this challenge in under 40 days.

I want to, but don’t think I’ll ever do a triathlon

If you are excited and intrigued by the idea of doing a triathlon, but think it is just for the super fit, think again. In this blog Coach Denise takes a look at the whole sport of triathlon and may just change your mind.

Why coaches should adapt training for all ability levels

Many endurance athletes grapple with the challenges of self-directed training. While some may believe that coaching is reserved for elite competitors and athletes, personalised coaching can significantly enhance performance for athletes of all levels. In this article, coach Philip explores why all coaches should personalise coaching approaches to the athlete and how this goes far beyond a standalone training plan.

Open water swimming: From dipping to swimming

Open water swimming has grown in recent years, after many people discovered it when swimming pools were closed during lockdown. From this start, a growing group of swimmers are looking to take their regular open water dips to the next level. This may be in improving swimming ability, looking to participate in longer swims or wanting to compete against other swimmers in races. In this blog Coach Denise looks at how you can move effectively from swimming for fun to becoming an accomplished, confident swimmer.

What do I need to race well in a winter duathlon or triathlon?

Every multisport event has its own logistics challenges, but racing in the cold can add a whole new level of complexity. As the nights draw in, Coach Denise examines the specific demands of winter racing and ensures that all the bases are covered.

Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Race

In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.

What Makes Tri Training Harder's Athlete Network Special?

In this article, we explore Tri Training Harder’s community-driven approach and how building a supportive and inclusive athlete network fosters success. Featuring stories from Tri Training Harder community members, the article highlights how collaboration and shared knowledge positively impact athletes, emphasising the value of a collective, inclusive environment for athletes of all levels.

Why should you Integrate Physiotherapy and Nutrition into Endurance Training

This article explores the science behind endurance training, focusing on the crucial roles of physiotherapy and nutrition. With insights from Tri Training Harder’s expert partners, including physiotherapists and nutritionists, we highlight how their expertise is integrated into training plans to enhance athlete performance and prevent injury, underscoring the importance of a well-rounded approach to endurance training.

What is The Power of Holistic Endurance Coaching?

This article delves into the power of holistic coaching, emphasising our comprehensive approach that goes beyond just a training plan. By incorporating mental, physical, and emotional support, this coaching strategy has helped athletes thrive. Testimonials from current athletes highlight the significant benefits of this well-rounded methodology, reinforcing the importance of a holistic approach to coaching.

How can you Balance Endurance Training with a Busy Life: Tips from Tri Training Harder

This article explores practical strategies for balancing endurance training with a busy lifestyle. Drawing on insights from TTH coaches, the article offers advice on effective time management, prioritising workouts, and finding the right balance between triathlon training, work commitments, and personal life.

How is fear transmitted amongst athletes before an endurance event?

At some recent events, we have overheard athletes talking about their concerns and have been intrigued by how their fears have rippled out. In this latest article, Coach Philip explores how fear is spread and how it can impact athletes. More importantly, he also identifies how athletes can mitigate this group-social effect and rise above this group phenomenon.

What happens to my swim speed in open water

For most triathletes the majority of their swim training is done in a swimming pool. While this allows for the athlete to spend time on drills, technique and speed work, most triathlons involve a swim in open water. In this article Coach Denise looks at what impacts your speed when moving from the pool into open water.

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