Training through pain. Is it a good idea? Training is not something professionals see as an everyday activity. It is a habit and a way of living and breathing. That is why whenever an injury kicks in, most people ignore it and keep training toward their goals. This often results in worse issues than only...

An ironman triathlon is widely regarded to be one of the toughest single-day sporting events in the world, and for good reason. Perhaps you know already what it feels like to swim 3.86km, cycle 180km and then run 42.16km. Do you know what’s really going on inside your body? The average ironman competitor burns around...

Triathlons and Your Body What happens to your body during a triathlon? Well, of course, it depends on the length of the triathlon, doesn’t it? Some sprint distance triathlons (400m swim, 20km bike and a 5km run) can take the fast boys just over an hour or so. Whereas the more extreme triathlons (an Ironman...

For many of us out there, fitness is a huge part of our lives. Training isn’t a chore, it’s a habit, something that we can’t live without, and it can often be harder to have a rest day (and we mean proper rest) than continuing to train as normal. We might feel guilty. Either that...

Perhaps you’re looking to build up your endurance as you train for a marathon or an Ironman, or maybe you just want to be able to chase your dog around the park for longer without needing to sit down with a stiff drink in hand. Either way, we’re not here to judge – you do...

              High Performance               Proof of the KOTWF concept at the pinnacle of elite sport. KOTWF’s core principles and coaching has come from our experience in professional sport. It is combination of experience, intuition, education a

              High Performance               Proof of the KOTWF concept at the pinnacle of elite sport. KOTWF’s core principles and coaching has come from our experience in professional sport. It is a combination of experience, intuition, education

Know where the limit is.  Gain self-awareness of where your body, your mind and your life is at to help sustain optimal performance during competition and maintain the work/life balance. Awareness is an education and it allows an athlete to understand where they are at physically and mentally in competition and life. We want to...

Of course, having an exercise routine is great; you can get into the same habits each day, each week, and ensure you remain fit and healthy. However, sometimes routines can become mundane and more significantly, can cause your fitness to plateau because your body is too accustomed to the training and is no longer challenged...

Habitual high performance.                             A focus on the importance of sustained training and lifestyle changes for athletes. Developing high-performance behaviors to become habitual and a driver of sustaine

The Importance of Hydration Our bodies are extremely dependent on water for survival. A person can live up to 3 weeks without food, but only 4-5 days without water. Being our second need for survival after oxygen, water is simply the drive that keeps our general functions going properly. And that is the exact reason...

Training for your first marathon or triathlon? What you eat and drink can help you achieve your goals – or make them harder to reach. Here are some useful tips on how nutrition boost sports performance by top-level triathlete and nutritionist Kaisa Sali. Are you starting a new endurance hobby or have you signed up...

The Importance Rest & Recovery For Every Athlete Many people tend to think that rest and recovery are same things when viewed from the prism of sports – and when practiced by athletes. People have been using both phrases ‘Are you recovering?’ and ‘Are you resting?’ to athletes – and although they are similar to...

Overtraining Syndrome   Of course, you have to work hard and push yourself to improve your performance in most aspects of life, particularly in sport. The goal of pushing hard is to stress the body just beyond your current fitness level, to gradually increase the stress loads on your body and then to ensure recovery....

How Do Your Bodily Functions Alter During Hot Weather?   In general, the human body is pretty amazing at multi-tasking. Some of us can even rub our stomach while tapping the top of our head – hats off to you people, hats off. However, when exercising, especially during hot weather, our body has to prioritise...

The mental game of marathon running is a big one. Training for months on end is a long time to commit to, and 42 gruelling kilometres is a long way. And then of course there’s the infamous wall during the race itself. No, we’re not talking about Pink Floyd’s 1982 album, or the Chinese wonder...

Many assume that mental strategies for sports are only for the pros, the elite athletes, the best of the best. And yes, while Roger Federer, Lebron James or Rory Mcllroy most likely do use mental techniques to ensure they produce world class performances, you don’t have to be sponsored by Nike or Adidas to try...

A couple of weeks ago I took part in my seventh half marathon. Pre-race I was amped – I’d bought and worn in a new set of rigid, lighter shoes with form-fitting socks and had fantasies of being fleet footed. Who doesn’t love new workout gear? But how do you know when you need to...

What to look for in running shoes If you ask this question every day after you’ve bought the new running shoes or are considering to buy a pair and want to know if it’s worth it in the long run, it’s time for answers. While the doctors and shoe companies recommend that we replace our...

Thrive in the unknown.  Developing new life experiences outside the athlete’s comfort zone. New skillsets, unearthed weaknesses, developing existing strengths, and finding new frontiers. “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside

Some images stop you in your tracks, some people do too, this shot by Ariel Piloto did both in equal serves. Speed and focus / photographer Maico Amorim Maico Amorim probably didn’t get lucky with this shot, i’m sure he meant it completely, but man did he get lucky, or maybe not, either way, it’s...

STUDIES HAVE SHOWN THAT INGESTING CARBOHYDRATES DURING EXERCISE BOOSTS PERFORMANCE. BUT NOT ALL CARBOHYDRATES ARE CREATED EQUAL, AND THE SOURCE AND ABSORPTION OF CARBS CAN MAKE OR BREAK YOUR RACE. WHAT ARE THE BEST SOURCES OF CARBOHYDRATES FOR ENDURANCE TRAINING AND WHY CAN HIGH-FODMAP SOURCES SUCH AS HONEY AND DATES CAUSE STOMACH ISSUES? Athletes

By Hanny Allston. Is running really as simple as we make it out to be? The motion of pulling on your shoes and stepping out a door anywhere makes it appear simple.  Once out the door we take one step forward, push strongly, move our other leg forward… and away we go.  As we warm-up,...

By Dougal Allan. In my first iron-distance race in 2014 I swam 1h03m for the 3.8km at an average of 1.40/100m pace. At the age of 29 and with no previous background in swimming I was satisfied with this time, given how truly terrible my swimming felt and looked when I first started to prepare...

Care, commitment, communication.   Offering a support system so the athlete maintains the physical and psychological belief and trust in their abilities. Striving to go above and beyond to help maintain a balance between competition and life.   I have referred back to a speech a number of times throughout my coaching career from, Open,...

By Triathlon Western Australia, March 2018.  WA Paratriathletes Nige Young and Justine Dawson have become the first Australian para athletes to commence their triathlon coaching journey at the recent Development Coaches Course held by Triathlon WA. Not only did they develop their own coaching skills at the course, they also gave other coaches

In 2017, we spoke to Ineke Moyle about her triathlons, training and how she wanted to do a full IRONMAN triathlon. Well, Ineke held true to her goals and completed her first full IRONMAN recently. We had a chat to her about 2018 and how she keeps her mindset strong to reach these goals and...

By Jock Campbell  Key components of being a good soft sand runner The attributes I have found successful at the elite level of sand running are pretty clear and don’t involve too much rocket science. Whilst not all of you are wanting to become elite, these facets can all be improved upon in all of...

Whether you are preparing for a race in the mountains or not, one of the easiest and fastest ways to improve running form is to include regular hill work in your training. Running against an incline forces muscles to work harder and as you grow stronger, your stride becomes more efficient, thereby improving speed. Research...

What is Overtraining? Highly motivated athletes are extremely susceptible to overtraining which can lead to physical, mental and emotional burnout. Overtraining can be defined as placing the body under a level of work or stress that it is unable to adapt to. The athlete experiences stress and physical trauma from training at a higher rate...

The Training Plateau The infamous training plateau…an athlete’s greatest anxiety, a body builder’s biggest fear, a fitness freak’s foremost phobia. Okay, it’s not that bad, but you probably have heard the term thrown around between PT’s, or high-end athletes, or even just your average gym-goer. This insidious snare can catch out bot

Blackcurrants are not a commonly recognised fruit, they are rarely seen in your local supermarket and wouldn’t be the fruit that catches your eye next to those better-known blueberries. However, research into this little-known fruit is showing that they offer a cross-section of potent performance and muscle recovery gains for active people, in pa

Below are some basic, yet important running tips from triathlon coach Matt Dymond, designed to assist new triathletes. By Matt Dymond 1. Choosing the right equipment Choosing the correct shoes is essential to how you’re going to train. Shoes come in
 all shapes, sizes and colours now so it’s important to get a good tting...

By Michelle Hemley The swim to bike and bike to run transitions can be an eye-opener when you first start triathlon. Often, a classic ‘newbie’ triathlete will spend so much time focussing on getting the required swim, bike and run training completed for their new sport, that transition practice is an afterthought in their preparation....

Finding a good source of inspiration often forms an integral part of an athlete’s success. For our readers, the good news is that inspiration can be found in multiple places to inspire you to reach new heights. For example, former Olympian Greg Bennett has had a stellar career and is one of Australia’s top athletes....

By Brenton Ford. For the past 11 years I’ve worked with over 1,000 swimmers and triathletes of all abilities. With athletes new to the sport, I see the same mistakes being made again and again when it comes to their workouts which are holding them back from swimming faster and improving their speed. 1. Long...

By Dougal Allan. The goal of any training program is to improve or maximise performance in some way over a period of time. Each time we train (e.g. swim, bike or run) we are introducing a physiological stress to our body. The most obvious display of this is the tissue damage caused by a hard...

By Shane Smith. You work 40-plus hours per week and training for a long-distance triathlon. How do you fit two long rides into an already packed schedule? The hardest part for most people who are training for an Ironman is getting in the required mileage on the bike. This is especially true when most athletes...

By Brenton Ford. 1. Practice open water skills in the pool There’s a big difference between swimming fast in the pool and swimming fast in open water. Just like bike-handling skills require regular practice and experience, the same thing goes for open water skills. Getting comfortable sighting regularly (every 6-12 strokes), swimming in a pack...

When you decide to race Roth make sure to make the best of your time in and around Roth. Here is our top 1o tips of things you need to do when racing Roth: 1. Visit Cafe Schmidt in Hilpoltstein. There is many Cafe Schmidt in the area but this is the Lava Java of...

By Matt Burton Interpreting the “Less is More” Approach with Michael Freiberg, Director of Terrain Dynamics. Pull Quote: ‘’Less; to a smaller extent, amount or degree. More; in a greater quantity, amount, measure, degree, or number.’’ “Less is More” is one of triathlons many cliché training philosophies can be literally be interpre

Since we decided to fulfill a dream of creating my own performance space I have had to try and distill how I have worked with elite athletes for the last 8 years, and what methods and principles I have stuck by to get the results we have seen. So here goes, we have distilled it...

How do I avoid overtraining? There are many effective methods that athletes can put in place in order to prevent overtraining and in turn improve their sporting performance. In this blog post, we discuss how to prevent overtraining. 1. Good nutrition and hydration Your body requires protein, healthy fats, and carbohydrates in order to perform...

The Ultra Trail Australia events have many exciting challenges, one of the most noteworthy being the large and numerous hills that runners will encounter in the Blue Mountains. As this event has expanded, so too has the spread of runners from across our vast country. The race is now attracting runners from as far away...

By Titan Performance Group. Not only in business do you need to dress for success, the same can be said for sport. The clothing and apparel you choose can influence your performance. We spend a lot of time training and racing, so why not get the most out of that time? Here are three reasons...

By Dr Jodie Lowinger; Professional Speaker, Media Commentator, Clinical Psychologist, Performance Coach. DClin Psych MSc (USyd) BSc Psych Hons 1 (University Medal) UNSW. While swimming helps some people soothe and wash away their anxiety, others may find that being submerged in water is a source of anxiety in and of itself. Taking the plunge, wheth

By Michelle Hemley Building your cycling strength for training and racing in the hills is one of the most beneficial things you can do to improve your cycling. It doesn’t matter if your goal race is flat or hilly, a time trial, triathlon or a road race, or perhaps you simply want to tackle mountain...