Essential tips and techniques
Here you will find advice from the experts from essential kit to ruthless efficiency to allow for a more enjoyable experience.
Run for longer with the correct breathing technique
Like most people, I have had problems running out of breath and tiring easy even though I know there had more in the tank. Very frustrating. Well this is easily fixed with a little change [...]
BE PHENOMINAL
Never wait for the right moment, the right time to do the right thing, its never going to happen, you have to seize the opportunity and make your dreams a reality...https://youtu.be/9FGsgfXSUn8
Prevent heel slippage/abrasion
This may seem pretty basic but its essential. Especially this time of the year as most of us are dusting off our runners after the Christmas break or breaking in the trainers Santa Clause bought [...]
Bike Transition Setup with Jessi Stensland
Jessi Stensland (Pro Triathlete) shares some great tips and tricks on how to get set up your bike transition. Follow these simple tips and your transition will run smooth as clock work.
Taking on nutrition whilst cycling
Having a solid nutrition strategy will help you get the most out of yourself on race day. In the heat of a race situation, sometimes the last thing on your mind is what you're going [...]
Climb Any Mountain
Tim Van Orden's - Running champion gives his advice on getting through that pain barrier. This is a great tutorial, not just about uphill running and techniques but for training in general and how [...]
Running in the Rain
So you look outside right, and the first thing you see through the window is that the running conditions are terrible, they’re far from ideal. Your first inclination is to go back to bed, wait [...]
Hill Running Technique with Scott Jurek
Scott Jurek, Ultra Marathon Champion and 7 Time Winner of the Western States 100 Mile Endurance Run shares some technique. Since adapting my running technique to this style, any soreness in my joints (primarily hips [...]
Transition training
This is an excerpt from an Active.com feature. Anyone who has ever competed in a triathlon or duathlon knows the horrendous feeling of heaviness in the quads as you leave the bike rack and [...]
Essential Equipment
Find a comprehensive list of must have equipment.
Running
Trainers – Preferably trail runners as you will be running over multiple terrains and they are especially design for grip and support. Road runners will suffice.
Base Layers – Leggings, shirts. These are a great light weight alternatives in the cool winter days
Reflective Gear – Jackets/vests/armbands – A must if running in the dark evenings. Your safety is paramount.
Wooleys – Hats/snoods/gloves. Keep the chill away with these light weight options.
Strapping – if you require strapping/support then look at Kinesiology tape or beyond. You will be on rough terrain and all necessary precautions should be taken.
Fully charged phone – In case of emergency, you dont want to be stuck up the side of a mountain with no way of contacting help.
Race number holder – These can be a handy alternitive to sticking pins in your prized good luck shirt
Cycling
Bike – A road bike should suffice in the majority of races but you may want to check the race organizers as each race differs.
Helmet – No explanation needed
Cycling shorts – Essential for training, optional on race days.
Gloves – A set of cycling gloves is a must. They also come in useful when kayaking.
Pump/Air Canisters – Compressed air canisters are the modern way of quickly and efficiently inflating a new tube. These start at around €2.50 ago. Using a pump is slow, cumbersome and you might not achieve the necessary air pressure.
Tubes – On race day make sure you have at least 2 of these at hand as you will be on rough terrain and punctures are common sight.
Water bottles – Make sure you are carrying bottle(s) that can hold at least 1 litre worth of liquid. During these races, no matter what the weather is loike, you will perspire a lot which if not replaced by fluid can lead to all sorts performance deterioration.
Cleats – This is optional but can lead to up to 20% less energy being expelled over the duration of a race.
Lights – I personally insist on having some sort of lighting in operation when cycling, day or night. Give yourself every chance.
Repair kit – A must for running repairs.
Other Gear
Hydration packs – Now becoming more and more coming place, these light affordable back packs are especially designed for endurance athletes to carry varying in liquid bladder sizes.
Gels – There are any number of gels available. Be warned though. Make sure you have tried these in training before race day as everyones body is different and may not take to them.
Carb drinks – Carbohydrate replacement drinks are a must to keep the muscles fueled when in race mode. Like above, make sure you have trained with these prior to race days.
Water – In order to help consume carbs/proteins and electrolytes successfully and efficiently, go back to basics. None does this better than water. There will be water stations intermittently spread across the course but its always wise to carry your own.
GPS Tracking Devices – These come in many forms and prices. From watches, bike trackers, even phone apps. A great way to keep an eye on your pace, your distance traveled/to go. Great for training analyses.
Race number holder – These can be a handy alternitive to sticking pins in your prized lucky shirt
Tri-suit – These all-in-one suits are becoming more and more common place, especially among the more professional athletes .
