Proven Performance Coaching

The 10% rule for runners. A very useful guideline and it drills in good training principles…however, dramatic single session increasing compared to previous history poses the biggest risk. When progressing training, do so sensibly, find the minimal effective dose to yield improvements. Focus on the long term.

Last weekend was a big weekend for a few of our athletes, taking on a couple of different half distance triathlon events. Both Rob and Will at the Cotswold 113, a great local event, and Dave taking on the European scene in Warsaw.

Some serious hard work has gone in from all three of the guys for these events, all of them at different stages in their triathlon journeys. Will’s first half distance, posting an incredible 2:34 bike split on a road bike. Rob using this as a prep race for Outlaw Full, taking an hour off his current 70.3 PB in the process. Dave looking to further develop his performances when already putting out some super strong times, resulting in his most well rounded 70.3 race to date with improvement across the board.

As always, there was lots of useful takeaways for everyone. With all of them invested in the long game, there’s plenty more improvement to come!

Why does lactate testing matter? What is it, what does it tell us, and common misconceptions.

As we cover in this post. Lactate testing/data is not the only metric you can use when dialling in your training, however it helps build that physiological picture alongside the other metrics (pace, power, heart rate).