Shownotes

Deal with injuries and setbacks

01:59 -

• I have been trying to find something positive in this situation and shift my focus, but the reality is that it has been difficult to accept. My training has clearly suffered.
• At first, I thought it would be just a week before I could return to normal, yet two and a half weeks have passed, and the condition is still persistent.
• I am now in a phase of acceptance, understanding that I need to prioritise recovery. It is tempting to push through in an attempt to maintain form, but doing so would only delay the healing process.
• The injury is not a fracture, but the bone bruising around the ribs is slow to recover and highly frustrating. Even so, I need to accept the situation and do what I can once things return to normal.
• I also had a period of about three weeks in which I essentially did not train. I tried a couple of very easy rides on the trainer, but even that proved too much.
• When I finally returned to running, I realised how unfit I had become, and the absence of strength training during that break created additional issues.
• My hamstrings rely on consistent strength work—especially deadlifts—to remain healthy, and without that stimulus, they immediately began to complain. I could run, but the discomfort made it impossible to do any intensity for two weeks.
• I have now resumed strength training, and the discomfort has gradually decreased. I am hopeful that I will be able to reintroduce intensity soon.
• Still, the mental challenge has been significant: after so much time away from consistent training, it was discouraging to return only to face a secondary issue that limited what I could do. I realised that I needed to reach a point of acceptance, focus on the process, and avoid dwelling on where I used to be or what could have happened.
• Setbacks are inevitable, and those who manage them effectively tend to progress better in the long term. Allowing frustration to dominate only undermines motivation and affects the quality of training once normal routines resume. I am trying to approach this as a fresh start and make the best decisions moving forward.
• Strength training plays an essential role in this, especially when it comes to addressing weaknesses or preventing recurring injuries. Maintaining the right type of stimulus is crucial, particularly when trying to return from time off.

Strength training

05:55 -

• When I look at strength training from an individual coaching perspective, the first thing I consider is whether there is a specific injury risk or chronic issue that requires consistent management.
• Over the years, I have seen that most persistent injuries are resolved primarily through targeted strength work. Many athletes assume that stretching or mobility is the main solution, but in most cases, it is strengthening that truly addresses these problems.
• My initial assessment always focuses on whether an athlete needs consistent work on a particular muscle group, and if so, that becomes a non-negotiable element of the programme.
• Beyond injury management, I also think about strength training in the broader context of the season. Although this reflection sits within a base-training, winter-training mindset, I generally do not believe in making large changes to strength work as the year progresses.
• Doing significant gym work only during winter and then cutting it down dramatically during the racing season rarely works well. Instead, I try to identify the right frequency and intensity for each athlete—from none at all in rare cases to three sessions a week in very specific situations—with most athletes thriving on one to two sessions.
• I prefer to maintain that rhythm throughout the year, with natural adjustments around race weeks. I avoid the idea of heavy winter lifting followed by minimal summer lifting; instead, the goal is steady, consistent work, usually twice a week, all year long.
• Even so, I apply some periodisation. If an athlete has a clear weakness or injury risk that requires ongoing strength work, that remains constant across the entire season.
• On top of that, I adjust the emphasis during different phases. Early in the base period, I tend to give strength a higher priority, and I reduce the emphasis when entering more intensive blocks such as VO2max phases or when approaching the build period.
• In some competition phases, I may even remove strength work entirely, depending on the athlete and the demands of the event.
• I am also reluctant to prescribe only one session a week. The soreness that often comes from an isolated weekly session without a second touchpoint usually creates more problems than it solves.
• For that reason, two short sessions are generally more effective than a single long one, allowing athletes to maintain the key movement patterns without taking excessive time away from swim, bike, and run. The timing of these sessions matters as well.
• My priority is always to protect the quality of the next key workout. Strength work is best placed on the same day as an intensive session—after the main session—or the following day, leaving enough recovery before the next demanding workout.
• The exception is plyometrics or very neuromuscular, explosive work, which require freshness and are often done before certain run sessions as activation.
• That said, my approach is not dogmatic. If an athlete has very limited time, dislikes strength training, and does not have particular injury-prevention needs, I may prescribe none at all.
• When an athlete is older, especially entering their forties or fifties, I also consider the broader health benefits of strength training, even if the direct performance benefit in triathlon is limited. In those cases, the trade-off between triathlon performance and long-term health sometimes justifies keeping strength work in the programme.
• After a consistent period of training, many triathletes—often strongly slow-twitch dominant—are not able to lift loads high enough to significantly affect their next intense session.
• I am therefore less concerned than I once was about placing strength work the day before intensity, although this does not apply to everyone. Athletes who are naturally strong and capable of lifting heavy weights require more caution and closer attention to recovery.

Types of exercises

14:09 -

• My approach to periodising strength training is driven more by load management than by large changes in exercise selection. Early in the base phase, when overall conditioning is still developing and the body is not ready to tolerate high loads, I often lean toward unilateral exercises.
• These movements naturally limit the weight that can be used and introduce more stability demands, which helps avoid excessive soreness that would interfere with training.
• As strength and conditioning improve, I gradually progress toward more traditional compound lifts where I can focus on lifting heavier loads safely.
• Toward the later stages of the base period, I start integrating more explosive work, such as accelerating through the lift, incorporating vertical jumps, box jumps, or introducing plyometric movements. These elements prepare the body for more dynamic demands but are only added once there is a solid foundation of strength.
• Even though I try to keep strength training consistent throughout the year, there is still some degree of periodisation. Because most athletes do strength work only twice per week for roughly 30 to 50 minutes, the loads are far from what would challenge absolute strength capacity.
• In this context, the primary goal is maintaining consistency rather than cycling through detailed phases. I usually begin with bilateral lifting when returning from a seasonal break or a period without strength training.
• My priority at this stage is to build load tolerance gradually. Mild soreness is acceptable, but the soreness should never be so significant that it compromises swim, bike, and run sessions. If that occurs, the weights need to be reduced.
• When returning to lifts such as back squats, I prefer starting with relatively light loads and increasing them gradually each session or every other session.
• Over the course of two to four weeks—depending on the athlete—they typically regain enough strength and tolerance to handle heavier, low-rep work without excessive soreness, except for those who are more fast-twitch dominant.
• Once this tolerance is established in the early base period, I maintain this heavy, low-rep bilateral work for a substantial portion of the base phase.
• As the season progresses and I move closer to races, I introduce more unilateral work because it aligns more closely with the movement patterns of cycling and running.
• Plyometrics also remain a consistent part of the programme throughout the year, though their emphasis may increase near racing blocks because of their specificity to running. Core training follows a similar year-round structure; while the exercises vary, the inclusion of core work remains constant.
• Throughout all of this, I make small adjustments to exercise selection. I avoid prescribing the exact same movements week after week for an entire year, but I maintain a coherent structure that balances load progression, recovery, movement specificity, and the demands of the broader training plan.

Strength training periodisation

19:17 -

• When I think about how I periodise strength work, my approach within the base phase follows a clear progression. I increase the emphasis gradually, introducing heavier or more explosive elements only during this early part of the cycle.
• If I were to carry that same progression into the build or competition phases, I would not continue the same rate of advancement or maintain the same focus on explosive work. As the racing season approaches, I taper that component significantly. My periodisation is therefore specific to the base period rather than a year-round structure.
• Exercise selection also depends heavily on individual limitations or needs. If an athlete struggles with a specific issue—such as a tendency for the adductors to cramp—then I include targeted work later in the phase and adjust repetition ranges to place a greater emphasis on muscular endurance when appropriate. These details allow me to refine the programme without deviating from the broader structure.
• Core work requires a similarly pragmatic approach. Heavy compound or unilateral lifts naturally create a strong core stimulus, particularly in anti-extension patterns, so I avoid overloading the schedule with long, time-consuming core sessions.
• Most athletes have tight schedules, and I prefer to prioritise general strength work. If additional core exercises fit, I incorporate them, but they are always secondary. Short bouts of core activation—five to ten minutes before or after swim, bike, or run sessions—are often enough without becoming an excessive burden.
• The only exception is ensuring exposure to the forms of core strength that compound lifts do not develop as effectively. I make a deliberate effort to include anti-rotation and anti-lateral-flexion work at least once per week.
• A few sets of Pallof press address anti-rotation well, while suitcase carries are an excellent way to develop anti-lateral-flexion strength. With these additions, I cover the core patterns that are underrepresented in traditional lifting, while avoiding unnecessary volume such as long sequences of crunches or extended plank sessions.

Mobility work

23:00 -

• I do not add mobility work as a general rule; I only introduce it when there is a clearly identified limitation that affects performance. If, for example, an athlete has very stiff ankles that impede their swimming to the point where they cannot progress their kick effectively, then I may prescribe ankle-specific mobility.
• Mobility work, like stretching, is something I only include when there is a direct and necessary reason for it. I do not see value in applying it broadly without a defined purpose.
• Triathlon presents an interesting challenge in this regard, especially around the ankle joint. A stiff ankle often enhances running economy, yet swimming requires sufficient ankle mobility to maintain an effective kick.
• My approach is to avoid focusing too heavily on developing the kick and instead rely more on an arm-driven stroke or a simple two-beat kick in the water.
• The goal is to reach the minimum mobility required for the kick without compromising the stiffness that benefits running and cycling. At the same time, excessive mobility can present its own problems, as I have seen hypermobile athletes become more prone to injuries. Balancing these contrasting demands requires careful judgement.
• Although I have coached athletes in the past who needed targeted ankle mobility, it is not something I encounter frequently. When mobility work is necessary, it is usually swimming that highlights the limitation.
• Shoulder mobility is a good example; some athletes have such restricted shoulders that their stroke efficiency is clearly hindered. In those cases, I include shoulder-specific mobility work, and in some instances, athletes receive these exercises directly from a local swim coach who has observed the limitation on deck.
• That arrangement often works well because it matches the intervention to real-time assessment.
• Mobility is also relevant on the time-trial bike, where comfort and stability in aerodynamically aggressive positions depend on having an adequate range of motion in areas such as the hips, neck and shoulders.
• For athletes spending long hours in these positions, limited mobility can make it difficult to maintain posture effectively. Even then, I only prescribe mobility work when a restriction has been identified—often through a bike fit—so the intervention remains targeted rather than routine.

Yoga, pilates or core strength workouts

28:01 -

• Mobility work is something I approach cautiously, because in many cases it can create more problems than it solves. As I have seen, a certain degree of stiffness can actually support running economy, and excessive mobility may increase injury risk.
• Unless there is a specific requirement—such as the need to sustain an aggressive position on a time-trial bike or a clear limitation identified in the shoulders for swimming—I do not believe that spending large amounts of time improving flexibility is beneficial.
• The one area where I consistently see value is shoulder mobility, given how restrictive limitations in that joint can be for many triathletes. Beyond that, I prefer to keep the focus on swim, bike and run, and ensure that strength and mobility work are done efficiently and in the shortest practical time.
• I recognise that activities such as Pilates or yoga can have a social or enjoyment factor for some athletes, and when they enjoy these sessions, I am not opposed to them continuing.
• However, they are not something I actively prescribe, as I do not consider them an efficient use of limited training time. My priority is always to direct time and energy toward the areas that have the most meaningful impact on performance, and for most athletes, that means structured endurance and strength work rather than extended flexibility-focused sessions.

Homebase strength training

29:39 -

• The pandemic pushed us to learn how to manage strength training more effectively at home, and I realised that a small amount of the right equipment can go a long way.
• Even in a small apartment, we can create a highly functional setup. One of the most useful tools I rely on is an adjustable kettlebell. Mine ranges from roughly five to forty pounds with small incremental plates, which gives us enough flexibility to perform a wide variety of exercises. It does not replace true heavy lifting, but it offers meaningful resistance for many movements.
• A door anchor is another inexpensive but extremely effective tool. Once secured between the door and the frame, it allows me to attach resistance bands of different strengths, from long bands to mini bands.
• With this combination, you can perform exercises such as the Pallof press, Nordic hamstring variations, and numerous other band-resisted movements. Bands are versatile, portable, and ideal for home-based strength work.
• I also find value in having a simple step. It enables me to incorporate heel raises, a range of lower-leg exercises, and light plyometric work such as drop jumps and drop-and-stick drills. Adjustable steps are particularly useful for refining plyometric height and progression.
• While none of this home equipment can replicate true high-load, low-rep strength training—something research strongly supports for improving running and cycling performance—I can still maintain the level of strength required to remain healthy.
• For many athletes, the primary goal of strength training is injury prevention, and the tools available at home are sufficient to meet that need. If heavy lifting is essential, a gym or a fully equipped home setup is ideal, but staying healthy remains the priority, and these simpler tools allow me to achieve that.
• At the same time, I have seen how creative people can be when resources are limited. I have come across elite athletes training with whatever they had available—lifting farm equipment, loading backpacks with books, or even using family members as weights for squats and lunges.
• These improvised methods demonstrate that meaningful strength work does not always require formal equipment.
• For unilateral exercises, the relative loading becomes higher even when the total weight is limited. Movements like Bulgarian split squats are particularly effective because they allow us to challenge ourselves significantly without needing heavy external resistance.
• This makes unilateral training an excellent choice in a home-based environment.

Nutrition in training

37:40 -

• When I think about nutrition across the entire year, I find it useful to begin with a broad perspective rather than focusing only on isolated phases. In the base period, my primary consideration is the athlete’s overarching goal, because the nutritional strategy can vary significantly depending on whether the focus is on performance, weight management, or long-term development.
• For many elite athletes, it is common to gain a small amount of weight during the base phase. This period involves high training volume, and fuelling adequately is essential for completing the work, recovering properly, and maintaining consistency.
• In this context, it is safer to err on the side of overfueling rather than underfueling. As competition season approaches, athletes may naturally shed some of that weight as they transition toward racing readiness. However, any change is usually minimal—often only one or two kilograms—and occurs gradually.
• When working with elite athletes, I rarely intervene at that micro level. They are already operating at the margins, and pushing further reductions in weight carries risk.
• In those cases, I prefer to let the athlete rely on their own experience or, when necessary, coordinate with a dietitian who regularly works with high-performance individuals. It is a scenario where small mistakes can have meaningful consequences, especially if the athlete is already very lean.
• With amateur athletes, the situation is often different. There are many who carry weight they genuinely need to lose, and in those cases, the base phase is the most appropriate period to establish a caloric deficit.
• It allows for a slow, methodical approach rather than a rushed attempt close to the competitive season. For weight loss, I generally aim for a modest deficit—around 300 kilocalories per day, perhaps slightly more in some cases, but rarely exceeding 400. The key is ensuring that the deficit is small enough to be sustainable while maintaining training quality.
• If an athlete begins working with me shortly before a major event—perhaps only six to eight weeks before their primary race of the year—introducing a caloric deficit is not something I would consider advisable.
• At that stage, the focus is on absorbing training, not creating new stressors. If the athlete has already been maintaining a deficit successfully from the base period, we may continue it carefully, but I never initiate one that late, as the combination of high load and reduced intake often becomes counterproductive.
• Outside of weight-management considerations, there is little that changes in day-to-day nutrition between the base period and the competitive phase.
• If training volume increases significantly in the base phase, some athletes naturally create a caloric deficit simply through added work, even without deliberately reducing intake. In those cases, maintaining the same nutritional habits can still lead to gradual weight loss.

Practical recommendations on managing a calorie deficit

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• When adjusting nutrition for an athlete who needs to create a caloric deficit, I never modify what they consume around training sessions. Whatever an athlete normally takes before, during, and immediately after training should remain unchanged, because those habits directly support performance and recovery.
• If someone trains first thing in the morning and usually eats a small breakfast beforehand, I keep that breakfast intact. I also maintain the nutrition taken during the session and the post-session meal—even if that effectively becomes a second breakfast.
• These are the moments when fuel matters most, and reducing intake here would only undermine training quality.
• The adjustments I make occur farther away from sessions. In most cases, dinner is the first meal I reduce, and occasionally I make small reductions at lunch or remove certain snacks.
• This becomes more challenging when an athlete trains twice or even three times per day, but the general principle remains the same: the closer the meal is to training, the less I want to touch it.
• Breakfast is especially important because it follows an overnight fast, and the athlete needs sufficient energy to start the session in a well-fueled state rather than trying to compensate during the workout.
• I am not a dietitian, and I am careful to acknowledge that. These are general guidelines based on experience rather than clinical prescription. Athletes who are well-educated in nutrition can often manage these adjustments successfully, but the ideal approach is always to collaborate with a qualified dietitian whenever possible.
• I also pay close attention to the demands of specific sessions. Higher-intensity or longer-duration workouts require more intentional fueling, both during the session and in the hours leading up to it.
• Conversely, very short or easy recovery sessions do not require the same level of carbohydrate intake. In practical terms, reducing dinner can be difficult because it is often a social meal, and sudden changes can feel disruptive. This is another area where a dietitian or nutritionist can help athletes find strategies that work in real life.
• I try to apply the principle of “fuel the work.” When I know an athlete has a demanding session or a long training day coming, I avoid reducing calories beforehand.
• On the other hand, if the following day is light or consists only of low-intensity work, then it becomes more appropriate to make caloric adjustments.
• This also allows athletes to enjoy small indulgences or treats without compromising their goals, as long as these extras are consumed at times when the body can use that energy effectively.

Fasted workouts

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• In the past, I experimented with fasting strategies and low-glycogen training, but I no longer see value in these approaches for athletes. I do not recommend any form of fasting beyond the natural overnight fast that occurs during sleep.
• While fasting may have potential relevance for non-athletes, I find it inappropriate and often counterproductive for individuals engaged in structured endurance training.
• Early research in the field generated interest, and we explored those methods extensively at the time, but more recent findings—combined with practical experience—have not supported their effectiveness. In some cases, they have even proven harmful, so I avoid using them in endurance-training contexts.
• That said, not fasting does not mean consuming the maximum possible amount of carbohydrates before and during every session. For athletes who train with the goal of weight loss or who simply need to maintain a caloric deficit, slightly moderating carbohydrate intake during certain sessions can be an easier way to manage total daily energy balance.
• This is not about chasing a metabolic adaptation such as enhanced fat oxidation; it is simply a practical strategy to maintain a sustainable deficit while still allowing the athlete to enjoy normal meals later in the day, including social dinners that many people consider non-negotiable.
• The default guidance is not to fuel at the extreme end of the carbohydrate spectrum—such as 120 grams per hour—unless the athlete is producing very high outputs. 
• That level of intake can be appropriate for professional athletes or exceptionally strong age-groupers who push high power numbers or fast paces, but it rarely makes sense for the typical amateur.
• For most, the traditional guideline of around 90 grams per hour for racing and high-intensity sessions is far more appropriate. Even then, I scale intake to the demands of the workout: a short, intense session may require 60–90 grams per hour, whereas a longer low-intensity ride may be adequately fueled with 40–60 grams per hour.
• High carbohydrate intake can be effective, but it cannot simply be copied from professional sport and applied universally; its usefulness depends entirely on output and individual tolerance. Excessive intake adds no benefit when the performance demand does not justify it.
• Although I generally discourage intentional low-glycogen or fasted training, there are rare cases where I may use a slightly reduced-carbohydrate approach for specific athletes.
• If an athlete is highly advanced, has reached a plateau, and is seeking marginal gains, I may selectively lower carbohydrate availability at the beginning of a long ride or occasionally schedule a moderately reduced-carb session.
• These are very limited, carefully controlled scenarios, and I employ them sparingly. Even then, they are exceptions rather than part of a broader philosophy.

Fuel type

54:07 -

• When I think about the differences between nutrition in the base phase and nutrition closer to racing, the biggest distinction is that early in the year, I do not need to be concerned about using the exact products I plan to rely on on race day.
• As the season approaches, I want to conduct key specific sessions with the precise hydration system and carbohydrate sources I intend to use in competition. By contrast, during the base phase, there is ample time to experiment and refine those choices later, so the need for precision is much lower.
• For that reason, I am comfortable using simplified or inexpensive fueling solutions early in the year. Many athletes mix table sugar and salt in their bottles as a low-cost alternative to commercial sports products, and this works perfectly well at this stage.
• On long base rides, I also find it reasonable to include more real-food options—fruit, simple snacks, or even a coffee stop. Although whole foods cannot supply 60 to 90 grams of carbohydrate per hour on their own without becoming impractical, combining a modest amount of sports nutrition with small portions of real food works efficiently in this period.
• I avoid this practice later in the season, when I prefer not to interrupt long sessions with café stops or unstructured fueling, but in the base phase, I see real value in keeping things flexible and enjoyable.
• Variety may even support gut training. Introducing a broader range of carbohydrate sources can provide a new stimulus, potentially improving the absorption of race-specific products later.
• For example, fruit may increase the proportion of fructose an athlete consumes, which can, over time, improve the gut’s ability to handle mixed carbohydrate sources during racing.
• Outside of training, this early part of the year is an excellent moment to establish new habits. While nothing inherently changes with the calendar, the psychological reset of a new year offers an opportunity to rethink day-to-day practices.
• If I notice gaps—such as inadequate hydration throughout the day, insufficient intake of vegetables or fruit, or inconsistent protein consumption—I treat this period as a chance to create more intentional routines. Once these habits are established, they tend to carry forward easily through the rest of the year.

Nutrition during the festive period

59:03 -

• During the holiday period, my approach to nutrition becomes more flexible, and I try not to be overly critical of myself. In most years, I continue consuming a high number of calories because my overall output remains high.
• I am a larger athlete and often train for several hours per day, so the fundamental requirement to fuel adequately does not change much. In fact, the holiday season sometimes makes it easier to meet those caloric needs simply because more food is available.
• That said, when my training load decreases, I naturally drift toward my usual habits without making intentional adjustments.
• I also believe there is no need to feel guilty about a few missed sessions or extra calories during this period. It is still a long way from the competitive season, and mentally allowing some freedom can be beneficial.
• I often tell athletes that once the base phase intensifies, I expect them to be diligent and leave no stone unturned. Enjoying some leniency earlier in the winter is neither harmful nor counterproductive.
• At the same time, I recognise a pattern in my own behaviour on holidays. There are moments when indulgence stops providing enjoyment yet continues purely out of habit.
• For example, I ate far more chocolate than I needed on several evenings, continuing well past the point where it added any pleasure. This happens because once ultra-palatable food is available, more primitive parts of the brain take over. It is an evolutionary response and not something to be ashamed of, but it is worth being aware of the tendency.
• Many endurance athletes share traits that make this even more challenging. The same personality traits that help us train consistently—sometimes bordering on the addictive—can also lead to excessive behaviour with food or alcohol.
• The mechanisms that drive us to push harder for the next dopamine hit in training can manifest similarly when presented with sweets or drinks. Recognising this does not make it easier to avoid, but it does help me remain mindful and understand that the struggle is largely biological.
• One principle I follow strongly is to avoid any sort of compensation diet afterwards. I do not believe in restrictive crash diets, “detoxes,” or sudden attempts to undo holiday indulgence. Instead, I simply return to my normal routine.
• If I gain a couple of kilograms during the holidays, they will come off gradually as training resumes and structure returns. The healthiest response is to settle back into established habits rather than attempting an aggressive corrective strategy.

Listener questions

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Question: For athletes aged 60 and above, who typically experience slower recovery, what are your thoughts on training longer every other day?

I do not consider this approach optimal. If the goal is better recovery, extending the duration of each session runs counter to that goal because the load increases. Longer sessions require more recovery, not less, so alternating days does not necessarily solve the underlying issue. Instead, I prefer to distribute training more evenly throughout the week. When working with older athletes, the priority is managing recovery between intensive sessions, reducing the number of hard sessions, and ensuring adequate recovery between repetitions and overall weekly load. Simply shifting to an every-other-day pattern does not address these factors effectively.

Question: Is it acceptable to do only sub-threshold and faster running, while performing all aerobic work on the bike?

This can work for a very specific type of athlete—particularly someone who struggles with running volume more than running intensity. In such cases, one could perform two quality run sessions per week, such as a threshold session and a VO2 session, and complete the remaining aerobic work on the bike. I have not implemented this myself, but I can see how it might be effective for a minority of athletes who cannot tolerate easy running. Even so, I would still prefer to touch all the necessary energy systems through running, even if the aerobic component is small, because some peripheral adaptations are specific to running.

Question: How much time should be devoted to each intensive zone?

The distribution depends on the athlete and the total weekly volume. A broad illustrative pattern would be roughly 70–80% in zones 1–2, around 10–12% in the moderate-to-heavy domain (zones 3–4), and approximately 5% in zone 5. Higher-volume athletes may do as much as 85–90% at low intensity, with only a small fraction allocated to the high-intensity domains. Lower-volume athletes may naturally have a slightly larger percentage of moderate and high intensity. Zone 5 always remains a small portion because the time accumulated at that intensity is inherently limited.

Question: What about testing in all three sports, and how should training change based on the results?

I conduct critical power testing early in the base period. On the bike, I use 3-, 5-, and 20-minute tests. For running, I prefer a combination such as 200, 400, and 800 metres, though I also use 5K or 10K races to set zones. These results help me understand where the athlete sits on the power-duration or speed-duration curve and whether they lean more toward strength at short intensities or endurance at longer durations. Training emphasis then shifts accordingly. For example, if an athlete excels at high intensities but drops off significantly at longer durations, I emphasise endurance development and may even skip VO2max blocks that would otherwise be included.

Question: How do you make progress in two disciplines while maintaining fitness in the third?

I prefer not to put any discipline into maintenance mode for long stretches because triathlon demands continuous development across all three sports. Still, if necessary, I maintain a moderate amount of volume in the third discipline and include enough intensity to preserve key adaptations. Sessions that progress through different gears or controlled tempo work are effective because they maintain quality without detracting from the two primary focus areas.

Question: Is an Ironman possible for a strong runner with a 3:15 marathon who has only swum 2 kilometres so far?

Yes, it is possible. The bigger unknown is the bike. If the athlete lacks cycling experience, that represents a greater challenge than extending the swim from 2K to 3.8K. With a reasonable cycling base, a focused four-month Ironman preparation block is feasible. Without that base, more time would be required. It may be wise to complete shorter triathlons first, but completing an Ironman is certainly achievable, potentially by late 2026, depending on current experience.

Question: How would you structure training for someone with a zone-2 weakness in running, with up to 14 hours per week available? How much improvement is possible in seven months?

First, I would confirm the weakness through proper testing. If the issue is genuinely a lack of endurance, then volume becomes the primary tool. I would increase overall running exposure, incorporate tempo and controlled threshold work, and ensure a consistent weekly long run. Improvement over seven months depends on consistency, overall volume, and how close the athlete is to their ultimate potential. The further they are from their ceiling, the faster the improvement usually occurs.

Question: Which types of sessions are suitable or unsuitable for treadmill running? How should strides and hill sprints be performed? What about curved/manual treadmills?

I avoid prescribing all-out sprint intervals—such as 30-second maximal efforts—on a treadmill due to safety concerns and lack of control. However, threshold, tempo, and most structured sessions can be done very effectively on a treadmill. Strides and hill sprints are better performed outdoors, as treadmill mechanics differ from natural running; still, if outdoor conditions make it impossible, doing a modified version on the treadmill is better than skipping them entirely.

Regarding curved, manual treadmills, I have limited experience. Some runners enjoy them and feel they reduce injury risk. However, conventional motorised treadmills are well-validated in research, correlate strongly with outdoor paces, and offer the advantage of fixed speed control—allowing me to focus fully on physical effort without the mental load of pacing.

Low temperature

• During very cold periods, especially in Northern Europe where temperatures can drop to minus ten degrees Celsius or lower, performing strides or any high-intensity running outdoors carries an elevated risk of muscle strain. Even if the roads are well-maintained and the footing is safe, the cold itself can negatively affect muscle elasticity and increase susceptibility to injury. I have found personally that my hamstrings become noticeably more sensitive in these conditions.
• This concern is not limited to strides; it applies to any session that demands fast running or high muscular tension. In such situations, the treadmill gains an advantage—not because it perfectly replicates outdoor mechanics, but because it provides a safer environment when the risk of cold-induced strain is high. Individual tolerance to cold varies, but I am generally comfortable doing fast running down to approximately minus five degrees. Below that, I become more cautious.

LINKS AND RESOURCES

• Jack's coaching profile and Instagram
• Triathlon Base Training Series 1 – How to train smarter in winter to race faster in summer
• Triathlon Base Training Series 2 – Swimming
• Triathlon Base Training Series 3 – Cycling
• Triathlon Base Training Series 4 – Running