Coaching


Welcome to our dedicated Coaching section, we’ve teamed up with a host of top coaches who regularly write articles on a variety of Swim, Bike & Run related topics. Below you’ll find all content divided into 6 different categories: Training, Nutrition, Sport Psychology, Going Long, Basics and Points of Interest. This is a resource for you to explore, comment on and gain valuable insight and advice from leading coaches, each of whom has their own individual page allowing you to get in touch with them. We hope you enjoy it.

Posted by Ken Buckley February 1, 2016

Turbo Training Over the Winter – Do’s & Don’ts

Winter is the time of year when you’re most likely to wind up in the garage with your woolly hat on avoiding the ice and cursing the British weather. Here’s some top tips to make sure you enjoy your time on the turbo and emerge in the spring a faster stronger athlete.  
Read more...

Posted by James Dunne December 11, 2015

How to improve stability around the knee joint

The knee is one of the most common injured areas of the body to be injured in us runners and triathletes.   The knee joint itself and the patellofemoral joint (where the kneecap meets the femur) are both joints that thrive on stability and alignment to function properly.   Here
Read more...

Posted by Ollie Matthews November 5, 2015

The supplements you need to build endurance and strength

Amongst all the available research about supplements required to build muscle and strength, there is still a whole heap of confusion. There is mixed opinion about many aspects of supplementation.   What you actually need and when you should take them.   The reason why the opini
Read more...

Posted by James Dunne November 5, 2015

Three Foam Rolling Techniques for Three Key Muscle Groups

Triathletes, runners and other endurance athletes who log mile after mile in training, dialling in repetitive movement patterns over and over again, have an understandable tendency to get tight through certain muscle groups, develop imbalances, restrictions and trigger points. With them come the ach
Read more...


Posted by James Dunne June 19, 2015

Core & Balance Training for Runners

Simple core exercises for runners without a plank or crunch in sight..!   Most athletes these days, from recreational to elite appreciate the importance of incorporating regular exercises into our training plan to help prepare us to run, and most importantly avoid injury.   Usu
Read more...

Posted by Rich Sumpter June 1, 2015

Shoulder strength and a balanced upper body

Triathlon involves swimming, cycling and running - all three use the upper body and shoulder stability in each is very important. Overuse injuries (chronic) of the shoulder can occur from poor technique or an instability in the shoulder complex. A study by Weiss, B., (1985) found that out of 132 lon
Read more...

Posted by Ollie Matthews May 27, 2015

Why Lifting Weights Will Benefit Runners

Running has evolved over the last few decades. It’s now believed that runners will benefit from doing strength training alongside their endurance work. Research has shown that runners are often susceptible to injury and doing some basic strength training will help reduce the risk. Along with injur
Read more...

Posted by James Stewart May 11, 2015

How effective is your latest gadget?

This subject is always emotive and I don't want to offer you answers to this question. I do want you to think about your training approach and how you use your technology. Are you justifying your training approach because your friends train that way? Or is your training method down to the latest tre
Read more...


Posted by James Dunne October 22, 2014

Put Your Running Shoes on Rotation

So here’s a question for you:   - Do you do most of your running mileage in the same shoe?   If so, you might want to re-think your approach. Here’s why…   Warning: The following article may well provide you with the perfect excuse for another shoe shopping tri
Read more...

Posted by James Dunne September 4, 2014

Dynamic Balance Training for Runners & Triathletes

Often runners and triathletes tell me proudly that they’ve been diligently working on their balancing abilities. Which makes sense given the nature of running gait – essentially hopping from weight-bearing one leg to the other.   However, I then often find that they’ve been mainly u
Read more...

Posted by James Stewart August 27, 2014

Go Short!

As the popularity of Ironman increases it's my opinion that there is huge pressure on athletes to toe the start line, especially when new to the sport of triathlon or simply under prepared for such an event.   If you look at any triathlon publication or go on line there are headlines ever
Read more...

Posted by James Stewart July 24, 2014

Mid-Season Rest

We are all head strong and stubborn, if we weren't the idea of getting up hours before everyone else to train or race would seem crazy.   Rest is a key element of our training and as a coach it's one of the hardest things to get an athlete to do. If we as athletes don't listen to our b
Read more...


Posted by Rich Sumpter March 11, 2014

Training Intensities & Polarization

It can be a minefield when it comes to knowing what type of training is the most efficient for producing the greatest gains in performance. You have probably heard of many different theories and seen various training ideas in magazines and online - threshold training, polarization, interval, high vo
Read more...

Posted by James Dunne March 8, 2014

Forefoot Running – Save Your Achilles!

The biggest mistake so many triathletes make in ditching their heel striking running form in favour of a forefoot strike, is the tendency to get carried with the light and springy feel of their new technique. Often this leads them to slightly misinterpreting the desired outcome, and what constitutes
Read more...

Posted by Russell Cox February 23, 2014

What makes a Training Camp?

In the face of endless weeks of cold, wet and windy weather it's been hard to train as I wanted this winter. I have done less than I would like and much of it has been indoors when I'd rather be outside. So I'm particularly happy to be on my way to the airport for two weeks of warm, but still windy,
Read more...

Posted by James Dunne July 15, 2013

Are Tight Hips Holding Back Your Running?

Your body is awesome, it can be trained in so many different ways! In terms of our training, we know that two of the main factors are consistency and frequency. Put simply, your body will adapt to movements it performs most often.   Keeping this opening statement in mind, it should be eas
Read more...


Posted by James Stewart April 4, 2013

Rest and Recovery

Rest and recovery are often neglected by us Triathletes. Many words have been written, read and ignored! I know this as I am a a triathlete and I am human.   The importance of building in sufficient rest and recovery shouldn't be ignored or overlooked by athletes and especially by coaches
Read more...

Posted by James Dunne February 24, 2013

Can Plyometric Training Help You Run Off The Bike?

The use of plyometric training methods by runners is nothing new. The physical and physiological performance enhancing benefits of such methods are well supported by current research.   From a triathlon point of view, an interesting piece of research was published in 2011 by
Read more...

Posted by Rich Sumpter February 3, 2013

Triathlon Specific Strength Training

Triathletes are not known for being the strongest athletes, there is no benefit from bench pressing massive amounts, in fact being too big and strong can have distinct disadvantages when it comes to endurance sport as more mass increases oxygen consumption.  However, strength training done specific
Read more...

Posted by James Dunne November 28, 2012

Techniques For Efficient Hill Running

A common question among runners of all levels, is how to best approach running uphill and downhill.   Thankfully, there are a number of powerful cues and tips to use when it comes to successful hill running. With some practice you’ll gain minutes on a hilly run course  
Read more...


Posted by Joel Enoch November 11, 2012

Caffeine – Legal Performance Enhancement

Obviously the subject of doping in sport is all over the media at the moment after the revelations about Lance Armstrong. However, while most of us think of drug cheats in sport as the pumped up, yellow
Read more...

Posted by Rich Sumpter October 6, 2012

Winter Training

As the season is drawing to a close, or already has, it is time to start planning for next season. October may seem early when thinking about races for August/September next year, but the time spent now will earn dividends come race day.  Race day performance is the accumulation of many months of h
Read more...

Posted by James Dunne September 2, 2012

Key Muscle Groups to Strengthen to Improve Your Running

  Already in September, with many peoples A races done for 2012, I am hearing the frequent comment from many athletes (particularly strong swim-bikers) that they are going to really work on their running for next season.   Usually a very good idea, but something to be combined wit
Read more...

Posted by James Dunne July 17, 2012

If you are Thinking of Improving Your Running Technique

It seems to be becoming an increasing trend to see runners spending time on developing their form to improve their performance and break the injury cycle.   Where in years gone by, we’d see runners of all levels go out and spend their hard earned cash on the most scientifically develope
Read more...


Posted by Rich Sumpter July 17, 2012

Speed-Work and its importance in training

As many coaches will tell you speed-work is an essential aspect of any effective training plan.  Many athletes that I come across follow the same training on a regular basis with much training performed at the same level of intensity.  Athletes preparing for long distance events seem to be the mos
Read more...

Posted by Rick Kiddle July 17, 2012

Brick Workouts

Originally in the 80’s the term ‘Back to Back’ training was used by multisport Triathletes and Duathletes as the cross over training to help with that dead leg feeling of transferring from the bike to run. It was Dr Matt Brick who coined the ter
Read more...

Posted by Joel Enoch January 1, 2016

A fat lot of good – the story of our relationship to dietary fats and the debate around coconut oil.

Dripping, red meat, lard and butter on everything. If you’re over 30, you only need look back to your parents’ generation to see very different attitudes to fat in our diet – then, suddenly, something changed.     In 1956 the research of Dr Ancil Keys led to the first report
Read more...

Posted by Ollie Matthews November 5, 2015

The supplements you need to build endurance and strength

Amongst all the available research about supplements required to build muscle and strength, there is still a whole heap of confusion. There is mixed opinion about many aspects of supplementation.   What you actually need and when you should take them.   The reason why the opini
Read more...

Posted by Joel Enoch June 19, 2015

GI Scale issues – What’s the deal ?

‘You eat so much, how are you not fat?’ While being a triathlete means you have to go through a good bit of blood, sweat and (maybe) tears (Headwind during an Ironman anyone?!?), there are some perks and one is that we get to eat lots…nice! It also means that we can indulge far more in sweet t
Read more...

Posted by Ollie Matthews March 19, 2015

How to fuel yourself to last the distance

So you have decided to challenge your body and have signed yourself up for an endurance race, whether it be running, cycling a strong man combination the principle is the same.   Are you ready?   Fancy Garmin Watch – Check The top of the range clothing and
Read more...


Posted by Joel Enoch October 20, 2014

Sports Nutrition Myths

The Vikings didn’t wear horns on their helmets, very few scholars every really thought the world was flat, coke-cola didn’t invent Santa or colour him red and Edelweiss is not a national song of Austria; it was an original work for the The Sound of Music motion picture. There are many myths out
Read more...

Posted by Joel Enoch July 2, 2014

Energy Dense vs Nutrient Dense

Comments such as ‘Wow, you’re a triathlete, I bet you can eat whatever you want’ in addition to advice emphasising lots of carbs for fuel, protein for recovery and research that suggests that eating more fat helps us burn fat (and that that might help us to perform better), all mean that many
Read more...

Posted by Joel Enoch April 24, 2014

Stop, Think, Eat!

Those who say they can and those who say they cannot are both usually right (Confusious) and so it is with nutrition, for the best diet starts not with food, but with attitude.   How nutrition ties into psychology is something that is rarely discussed or written about in sport nutrition c
Read more...

Posted by Joel Enoch January 30, 2014

Healthy nutrition on a budget

Healthy eating and shopping on a budget can go hand in hand, and there is no need to let our diet suffer if we tighten the purse strings. Here are some tips to help keep the pounds off your waist and in your wallet!   DIY:   LESS healthy and MORE expensive than
Read more...


Posted by Rich Sumpter September 18, 2013

Race Nutrition

For many athletes, nutrition is one aspect of their training that does not go to plan, be it in a sprint race or an ironman. With all the dedication put into training it seems odd that this fundamental aspect can be overlooked.     What are the key aspects when planning for an eve
Read more...

Posted by Joel Enoch July 18, 2013

Hydration

Heat exhaustion occurs when the body can no longer cool itself and, as sweating is the bodies primary mechanism to lose heat, a lack of fluids can cause core body temperature to slowly rise inducing initial symptoms, such as dizziness, or vomiting and leading to sever symptoms such as unconsciousnes
Read more...

Posted by Joel Enoch December 22, 2012

Diet mistakes to avoid over Christmas

Are you sitting comfortably? Then I will begin:  

Such a bustle ensued that you might have thought a goose the rarest of all birds... Mrs Cratchit made the gravy…Master Peter mashed the potatoes with incredible vigour; Miss Belinda sweetened
Read more...

Posted by Joel Enoch November 11, 2012

Caffeine – Legal Performance Enhancement

Obviously the subject of doping in sport is all over the media at the moment after the revelations about Lance Armstrong. However, while most of us think of drug cheats in sport as the pumped up, yellow
Read more...


Posted by Rich Sumpter August 25, 2012

Nutrition – Simple steps to get it right

With our recent move to France and the subsequent heat, I have started to think even more about athletes nutrition, which is so easy, yet so difficult to get right.  It can allow you to perform to your highest level, yet bring you crashing down if you get it wrong.  It is for this reason that nutr
Read more...

Posted by Joel Enoch August 12, 2012

Natures Supplements

You know all about the importance of carbs and protein and may even have dipped your toe into the potentially and difficult to understand world of supplements, but can we look for a (legal) advantage elsewhere? The way I see it, taking illegal performance enhancing drugs makes us more than we were d
Read more...

Posted by James Stewart June 26, 2015

Mathematical return against mental view

I get asked regularly what is the best way to save time on the bike or which aero addition would give me the greatest gains.   As a carbon addict my initial response is usually to get some deep section wheels or maybe a disc! If you don't feel conscious about the looks an aero helmet is rep
Read more...

Posted by Rob Griffiths April 20, 2015

Developing Mental Toughness: Part 3

In Part 1 of this series I outlined the 4 C’s model of Mental Toughness developed by Peter Clough and Doug Strycharczyk.   The key pillars being;   Confidence:     Having high levels of self belief Challenge:        Seeing a challenge as an opportunity Commitment:  
Read more...

Posted by Rob Griffiths January 12, 2015

Developing Mental Toughness: Part 2 – The difference that makes the difference

Developing Mental Toughness: The difference that makes the difference - Part 2   In Part 1 of this series I outlined the 4 C’s model of Mental Toughness developed by Peter Clough and Doug Strycharczyk.   The key pillars are;   Confidence:     Having high levels of self
Read more...

Posted by Rob Griffiths November 6, 2014

Developing Mental Toughness – Part 1

Developing Mental Toughness: The difference that makes the difference A 4 part special on developing our ‘mental muscle’   Over the last 10 years the importance of an athletes mind-set has become more of a focus in the sports media.  But, it’s actually been i
Read more...


Posted by James Stewart March 21, 2014

Motivation

A key to understanding our motivation is figuring out what it means to you as an athlete. The question most of us never ask is why we put ourselves through the stresses and strains of training and racing for our sport. Three disciplines and on top of that working on physical and mental strength alon
Read more...

Posted by James Stewart August 7, 2013

Bouncing Back

We've all had a bad day regardless of the distance we race, although this issue can be magnified over longer race distances.   How do you cope with these days, do you struggle on determined or pull up and chalk the day down to experience? This isn't always an option, especially as races i
Read more...

Posted by Melanie Ryding February 7, 2013

NLP: changing unwanted habits

I am sure we all have unwanted habits, right? Mine used to be loving to eat sweet treats and drink alcohol!   How we encode and visualise pictures and events decides how we behave in certain situations. This is how ‘habits’ are formed.   All behaviour is learned, therefore
Read more...

Posted by James Stewart October 28, 2012

Communication

An athlete coach relationship will only be able to flourish with communication from both sides. Like a DJ playing bad tunes at a party, they will only start playing what you want if you tell them what you like and dislike.   As a coach, I have over the years developed strong relationships
Read more...


Posted by Rob Griffiths August 30, 2012

Self confidence and Performance

One of the most interesting aspects of being a coach is listening to athletes talking about their sport and how they perceive their own performance. I recently had the opportunity to meet with a couple of athletes one shortly after another.   In my initial discussion with the first athlet
Read more...

Posted by Rob Griffiths August 10, 2012

Personality and Triathlon Performance

Are you getting the best out of yourself? Would a better understanding of your personality help you perform at a higher level and get more out of your sport? Here TrainingBible head coach, Rob Griffiths, explores how some aspects of our personality influences our performance.   As a coach
Read more...

Posted by Craig Twigg August 10, 2012

The Mental Game

The Mental Game   Hello and welcome to my first blog for Bonk! I am an Ironman athlete and triathlon coach. For my first blog I decided to do a training article on training your brain. Something a lot of us neglect but can help us all not only to help when the going gets tough in a race,
Read more...

Posted by James Stewart July 17, 2012

Where Do You Want to Go Today?

Sometimes it’s easy to dismiss patience as something newcomers to our  sport or distance must display to get ready for the impending challenge.  We must all stop for a moment and realise one of the most beneficial  things we as athletes can do is take a step back, relax and think about a plan
Read more...


Posted by Russell Cox June 30, 2015

The Ironman Run

I've previously answered two key questions on both the Ironman swim and Ironman bike. It's been a while - a long while - but I'm finally tackling the Ironman run. If you've read my previous posts the questions will be familiar, because on the run, as with the bike, the major issues are pacing and f
Read more...

Posted by Russell Cox September 1, 2014

The Ironman Bike Leg

In my last Bonk article I answered two common questions about the Ironman swim. It's been a long transition, but now I'm moving on to the Ironman bike. There are two broad questions that are the crux of cycling 180km and, importantly, then being able to race the marathon that follows. In fact, it's
Read more...

Posted by Russell Cox July 21, 2014

The Ironman Swim Leg

It's a busy time of year for an Ironman coach: besides the usual training plans and progress checks much of my time is spent constructing race plans or reviewing race performances. At this time of year a weekend doesn't go by without somebody racing somewhere round the world.   Lot's of r
Read more...

Posted by Russell Cox September 25, 2012

Getting Over Ironman

At this point in the season all but a handful of athletes will have completed their goal Ironman for the season. There will be a lucky few with a trip to Hawaii or somewhere similarly warm booked for later in the year, but the majority of us are now looking at recovery and speculating about our goa
Read more...


Posted by Russell Cox September 8, 2012

Ten Hours

Breaking 10 hours at Ironman is the triathlon equivalent of a sub 3 hour marathon, like its running counterpart it sets a standard that requires dedication to achieve. It's a target I spend a lot of time thinking about, for many of my clients this is the goal - they've come to me hoping to cross tha
Read more...

Posted by Craig Twigg August 10, 2012

The Mental Game

The Mental Game   Hello and welcome to my first blog for Bonk! I am an Ironman athlete and triathlon coach. For my first blog I decided to do a training article on training your brain. Something a lot of us neglect but can help us all not only to help when the going gets tough in a race,
Read more...

Posted by Ken Buckley February 1, 2016

Turbo Training Over the Winter – Do’s & Don’ts

Winter is the time of year when you’re most likely to wind up in the garage with your woolly hat on avoiding the ice and cursing the British weather. Here’s some top tips to make sure you enjoy your time on the turbo and emerge in the spring a faster stronger athlete.   Read more...

Posted by James Dunne November 5, 2015

Three Foam Rolling Techniques for Three Key Muscle Groups

Triathletes, runners and other endurance athletes who log mile after mile in training, dialling in repetitive movement patterns over and over again, have an understandable tendency to get tight through certain muscle groups, develop imbalances, restrictions and trigger points. With them come the ach
Read more...

Posted by James Stewart August 27, 2014

Go Short!

As the popularity of Ironman increases it's my opinion that there is huge pressure on athletes to toe the start line, especially when new to the sport of triathlon or simply under prepared for such an event.   If you look at any triathlon publication or go on line there are headlines ever
Read more...

Posted by Callum Hughes April 14, 2014

Stay Focused

So as my first article for Bonk I thought it would be best to introduce myself, I am Callum Hughes. I started off years ago riding my mountain bike and racing my mates just like most of us did as we grew up. I have chased a bit of the extreme sports and did a winter season in Canada snowboarding. Wh
Read more...


Posted by James Stewart April 4, 2013

Rest and Recovery

Rest and recovery are often neglected by us Triathletes. Many words have been written, read and ignored! I know this as I am a a triathlete and I am human.   The importance of building in sufficient rest and recovery shouldn't be ignored or overlooked by athletes and especially by coaches
Read more...

Posted by Russell Cox July 30, 2012

The Basics

Life has come full circle. I became involved in triathlon to escape days tied to a computer, eight years on and I am back in front of a computer because of triathlon. Part-time athlete became full-time athlete, then full-time athlete became part-time coach and finally full-time coach. A role that
Read more...

Posted by Ian Thwaites July 17, 2012

Do what you’re worst at

In many ways, sport mirrors life.  It teaches you how to sacrifice short-term pain for long-term gain; how to motivate yourself and others; how to win and how to lose.  But if there’s one lesson you don’t take home with you, it’s this one.   Focus on your weaknesses.  
Read more...

Posted by James Stewart July 17, 2012

Where Do You Want to Go Today?

Sometimes it’s easy to dismiss patience as something newcomers to our  sport or distance must display to get ready for the impending challenge.  We must all stop for a moment and realise one of the most beneficial  things we as athletes can do is take a step back, relax and think about a plan
Read more...


Posted by Rick Kiddle July 17, 2012

Brick Workouts

Originally in the 80’s the term ‘Back to Back’ training was used by multisport Triathletes and Duathletes as the cross over training to help with that dead leg feeling of transferring from the bike to run.

It was Dr Matt Brick who coined the ter
Read more...

Posted by Rick Kiddle July 17, 2012

Rick Kiddle Coaching Do’s & Don’ts

Don't carbo load for a sprint Tri Do check your Tyres for flints - pick out Don't train hard the day before the race Do train consistently the week leading up to the race Don't use anything you haven't trained with before Do follow your race plan Don't go off too hard Do warm up for 15
Read more...

Posted by Rick Kiddle July 17, 2012

Bike to Run dismount

The finish of the bike section can be stressful and hazardous as you will have to contend with other competitors vying for space. They will be trying to get in front of you to get to the transit
Read more...

Posted by James Stewart June 26, 2015

Mathematical return against mental view

I get asked regularly what is the best way to save time on the bike or which aero addition would give me the greatest gains.   As a carbon addict my initial response is usually to get some deep section wheels or maybe a disc! If you don't feel conscious about the looks an aero helmet is rep
Read more...

Posted by Rich Sumpter June 1, 2015

Shoulder strength and a balanced upper body

Triathlon involves swimming, cycling and running - all three use the upper body and shoulder stability in each is very important. Overuse injuries (chronic) of the shoulder can occur from poor technique or an instability in the shoulder complex. A study by Weiss, B., (1985) found that out of 132 lon
Read more...

Posted by James Stewart May 11, 2015

How effective is your latest gadget?

This subject is always emotive and I don't want to offer you answers to this question. I do want you to think about your training approach and how you use your technology. Are you justifying your training approach because your friends train that way? Or is your training method down to the latest tre
Read more...

Posted by Rob Griffiths January 12, 2015

Developing Mental Toughness: Part 2 – The difference that makes the difference

Developing Mental Toughness: The difference that makes the difference - Part 2   In Part 1 of this series I outlined the 4 C’s model of Mental Toughness developed by Peter Clough and Doug Strycharczyk.   The key pillars are;   Confidence:     Having high levels of self
Read more...


Posted by James Dunne October 22, 2014

Put Your Running Shoes on Rotation

So here’s a question for you:   - Do you do most of your running mileage in the same shoe?   If so, you might want to re-think your approach. Here’s why…   Warning: The following article may well provide you with the perfect excuse for another shoe shopping tri
Read more...

Posted by Joel Enoch October 20, 2014

Sports Nutrition Myths

The Vikings didn’t wear horns on their helmets, very few scholars every really thought the world was flat, coke-cola didn’t invent Santa or colour him red and Edelweiss is not a national song of Austria; it was an original work for the The Sound of Music motion picture. There are many myths out
Read more...

Posted by Rich Sumpter September 19, 2014

Off-road triathlon – try it, you might like it!!

Triathlon comes in various distances from super sprint through to Ironman. For many athletes these races are enough, either just the challenge of completing an event, through to the dedication and commitment required for long distance racing. However, there is a growing addition to the establishe
Read more...

Posted by James Stewart August 27, 2014

Go Short!

As the popularity of Ironman increases it's my opinion that there is huge pressure on athletes to toe the start line, especially when new to the sport of triathlon or simply under prepared for such an event.   If you look at any triathlon publication or go on line there are headlines ever
Read more...


Posted by James Dunne June 4, 2014

Choosing Running Shoes

As a running coach and rehab specialist, one question I’m commonly asked is:   “what running shoes should I use?”   Thankfully, I work closely with a very knowledgeable and forward-thinking podiatrist here in London, named Ian Griffiths ( Read more...

Posted by Craig Twigg March 25, 2014

Craig Twigg Interview with Will Clarke

For this article I'm interviewing one of Great Britain's most successful triathletes, Will Clarke.   Will has been around on the seen for years but is still only 29 years old.   As an Olympic distance racer he has had much success including two national triathlon titles, 2008 &
Read more...

Posted by James Dunne July 15, 2013

Are Tight Hips Holding Back Your Running?

Your body is awesome, it can be trained in so many different ways! In terms of our training, we know that two of the main factors are consistency and frequency. Put simply, your body will adapt to movements it performs most often.   Keeping this opening statement in mind, it should be eas
Read more...

Posted by Joel Enoch May 7, 2013

Doping – Where do you draw the line & how close to it do you stand?

Although by no means the first case of doping in sport, the 1988 Ben Johnson case destroyed any remaining notion of the purity that some people still felt elite sport possessed. 25 years on and cases such as the 1990s Festina scandal, the Armstrong USADA inquiry and most recently the widely criticis
Read more...


Posted by Craig Twigg March 11, 2013

Craig Twigg Interview with Emma Pallant

Hi guys for this interview I have managed to grab a few words with a rookie triathlete! But a rookie with some fantastic pedigree. Emma Pallant is the name and one I’m sure you’re going to hear a lot of over the coming years.   She is from a running background and was the European U23
Read more...

Posted by James Dunne February 24, 2013

Can Plyometric Training Help You Run Off The Bike?

The use of plyometric training methods by runners is nothing new. The physical and physiological performance enhancing benefits of such methods are well supported by current research.   From a triathlon point of view, an interesting piece of research was published in 2011 by Read more...

Posted by Joel Enoch December 22, 2012

Diet mistakes to avoid over Christmas

Are you sitting comfortably? Then I will begin:  

Such a bustle ensued that you might have thought a goose the rarest of all birds... Mrs Cratchit made the gravy…Master Peter mashed the potatoes with incredible vigour; Miss Belinda sweetened
Read more...

Posted by Joel Enoch November 11, 2012

Caffeine – Legal Performance Enhancement

Obviously the subject of doping in sport is all over the media at the moment after the revelations about Lance Armstrong. However, while most of us think of drug cheats in sport as the pumped up, yellow
Read more...


Posted by Craig Twigg October 9, 2012

Craig Twigg interview with Stuart Hayes

This training article is not an article as such but an interview and insight into one of the best triathletes in the world over the last decade, ITU star and Team GB Olympian Stuart Hayes. Stuart is a highly experienced athlete and has been competing for nearly 20 years! He has seen a lot of changes
Read more...

Posted by Ken Buckley February 1, 2016

Turbo Training Over the Winter – Do’s & Don’ts

Winter is the time of year when you’re most likely to wind up in the garage with your woolly hat on avoiding the ice and cursing the British weather. Here’s some top tips to make sure you enjoy your time on the turbo and emerge in the spring a faster stronger athlete.   Read more...

Posted by Joel Enoch January 1, 2016

A fat lot of good – the story of our relationship to dietary fats and the debate around coconut oil.

Dripping, red meat, lard and butter on everything. If you’re over 30, you only need look back to your parents’ generation to see very different attitudes to fat in our diet – then, suddenly, something changed.     In 1956 the research of Dr Ancil Keys led to the first report
Read more...

Posted by James Dunne December 11, 2015

How to improve stability around the knee joint

The knee is one of the most common injured areas of the body to be injured in us runners and triathletes.   The knee joint itself and the patellofemoral joint (where the kneecap meets the femur) are both joints that thrive on stability and alignment to function properly.   Here
Read more...

Posted by Ollie Matthews November 5, 2015

The supplements you need to build endurance and strength

Amongst all the available research about supplements required to build muscle and strength, there is still a whole heap of confusion. There is mixed opinion about many aspects of supplementation.   What you actually need and when you should take them.   The reason why the opini
Read more...


Posted by James Dunne November 5, 2015

Three Foam Rolling Techniques for Three Key Muscle Groups

Triathletes, runners and other endurance athletes who log mile after mile in training, dialling in repetitive movement patterns over and over again, have an understandable tendency to get tight through certain muscle groups, develop imbalances, restrictions and trigger points. With them come the ach
Read more...

Posted by Russell Cox June 30, 2015

The Ironman Run

I've previously answered two key questions on both the Ironman swim and Ironman bike. It's been a while - a long while - but I'm finally tackling the Ironman run. If you've read my previous posts the questions will be familiar, because on the run, as with the bike, the major issues are pacing and f
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Posted by James Stewart June 26, 2015

Mathematical return against mental view

I get asked regularly what is the best way to save time on the bike or which aero addition would give me the greatest gains.   As a carbon addict my initial response is usually to get some deep section wheels or maybe a disc! If you don't feel conscious about the looks an aero helmet is rep
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Posted by Joel Enoch June 19, 2015

GI Scale issues – What’s the deal ?

‘You eat so much, how are you not fat?’ While being a triathlete means you have to go through a good bit of blood, sweat and (maybe) tears (Headwind during an Ironman anyone?!?), there are some perks and one is that we get to eat lots…nice! It also means that we can indulge far more in sweet t
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Posted by James Dunne June 19, 2015

Core & Balance Training for Runners

Simple core exercises for runners without a plank or crunch in sight..!   Most athletes these days, from recreational to elite appreciate the importance of incorporating regular exercises into our training plan to help prepare us to run, and most importantly avoid injury.   Usu
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Posted by Rich Sumpter June 1, 2015

Shoulder strength and a balanced upper body

Triathlon involves swimming, cycling and running - all three use the upper body and shoulder stability in each is very important. Overuse injuries (chronic) of the shoulder can occur from poor technique or an instability in the shoulder complex. A study by Weiss, B., (1985) found that out of 132 lon
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Posted by Ollie Matthews May 27, 2015

Why Lifting Weights Will Benefit Runners

Running has evolved over the last few decades. It’s now believed that runners will benefit from doing strength training alongside their endurance work. Research has shown that runners are often susceptible to injury and doing some basic strength training will help reduce the risk. Along with injur
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Posted by James Stewart May 11, 2015

How effective is your latest gadget?

This subject is always emotive and I don't want to offer you answers to this question. I do want you to think about your training approach and how you use your technology. Are you justifying your training approach because your friends train that way? Or is your training method down to the latest tre
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Posted by Rob Griffiths April 20, 2015

Developing Mental Toughness: Part 3

In Part 1 of this series I outlined the 4 C’s model of Mental Toughness developed by Peter Clough and Doug Strycharczyk.   The key pillars being;   Confidence:     Having high levels of self belief Challenge:        Seeing a challenge as an opportunity Commitment:  
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Posted by Ollie Matthews March 19, 2015

How to fuel yourself to last the distance

So you have decided to challenge your body and have signed yourself up for an endurance race, whether it be running, cycling a strong man combination the principle is the same.   Are you ready?   Fancy Garmin Watch – Check The top of the range clothing and
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Posted by Rob Griffiths January 12, 2015

Developing Mental Toughness: Part 2 – The difference that makes the difference

Developing Mental Toughness: The difference that makes the difference - Part 2   In Part 1 of this series I outlined the 4 C’s model of Mental Toughness developed by Peter Clough and Doug Strycharczyk.   The key pillars are;   Confidence:     Having high levels of self
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Posted by Rob Griffiths November 6, 2014

Developing Mental Toughness – Part 1

Developing Mental Toughness: The difference that makes the difference A 4 part special on developing our ‘mental muscle’   Over the last 10 years the importance of an athletes mind-set has become more of a focus in the sports media.  But, it’s actually been i
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Posted by James Dunne October 22, 2014

Put Your Running Shoes on Rotation

So here’s a question for you:   - Do you do most of your running mileage in the same shoe?   If so, you might want to re-think your approach. Here’s why…   Warning: The following article may well provide you with the perfect excuse for another shoe shopping tri
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Posted by Joel Enoch October 20, 2014

Sports Nutrition Myths

The Vikings didn’t wear horns on their helmets, very few scholars every really thought the world was flat, coke-cola didn’t invent Santa or colour him red and Edelweiss is not a national song of Austria; it was an original work for the The Sound of Music motion picture. There are many myths out
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Posted by Rich Sumpter September 19, 2014

Off-road triathlon – try it, you might like it!!

Triathlon comes in various distances from super sprint through to Ironman. For many athletes these races are enough, either just the challenge of completing an event, through to the dedication and commitment required for long distance racing. However, there is a growing addition to the establishe
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Posted by James Dunne September 4, 2014

Dynamic Balance Training for Runners & Triathletes

Often runners and triathletes tell me proudly that they’ve been diligently working on their balancing abilities. Which makes sense given the nature of running gait – essentially hopping from weight-bearing one leg to the other.   However, I then often find that they’ve been mainly u
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Posted by Russell Cox September 1, 2014

The Ironman Bike Leg

In my last Bonk article I answered two common questions about the Ironman swim. It's been a long transition, but now I'm moving on to the Ironman bike. There are two broad questions that are the crux of cycling 180km and, importantly, then being able to race the marathon that follows. In fact, it's
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Posted by James Stewart August 27, 2014

Go Short!

As the popularity of Ironman increases it's my opinion that there is huge pressure on athletes to toe the start line, especially when new to the sport of triathlon or simply under prepared for such an event.   If you look at any triathlon publication or go on line there are headlines ever
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Posted by James Stewart July 24, 2014

Mid-Season Rest

We are all head strong and stubborn, if we weren't the idea of getting up hours before everyone else to train or race would seem crazy.   Rest is a key element of our training and as a coach it's one of the hardest things to get an athlete to do. If we as athletes don't listen to our b
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Posted by Russell Cox July 21, 2014

The Ironman Swim Leg

It's a busy time of year for an Ironman coach: besides the usual training plans and progress checks much of my time is spent constructing race plans or reviewing race performances. At this time of year a weekend doesn't go by without somebody racing somewhere round the world.   Lot's of r
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Posted by Joel Enoch July 2, 2014

Energy Dense vs Nutrient Dense

Comments such as ‘Wow, you’re a triathlete, I bet you can eat whatever you want’ in addition to advice emphasising lots of carbs for fuel, protein for recovery and research that suggests that eating more fat helps us burn fat (and that that might help us to perform better), all mean that many
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Posted by James Dunne June 4, 2014

Choosing Running Shoes

As a running coach and rehab specialist, one question I’m commonly asked is:   “what running shoes should I use?”   Thankfully, I work closely with a very knowledgeable and forward-thinking podiatrist here in London, named Ian Griffiths ( Read more...

Posted by Joel Enoch April 24, 2014

Stop, Think, Eat!

Those who say they can and those who say they cannot are both usually right (Confusious) and so it is with nutrition, for the best diet starts not with food, but with attitude.   How nutrition ties into psychology is something that is rarely discussed or written about in sport nutrition c
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Posted by Callum Hughes April 14, 2014

Stay Focused

So as my first article for Bonk I thought it would be best to introduce myself, I am Callum Hughes. I started off years ago riding my mountain bike and racing my mates just like most of us did as we grew up. I have chased a bit of the extreme sports and did a winter season in Canada snowboarding. Wh
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Posted by Craig Twigg March 25, 2014

Craig Twigg Interview with Will Clarke

For this article I'm interviewing one of Great Britain's most successful triathletes, Will Clarke.   Will has been around on the seen for years but is still only 29 years old.   As an Olympic distance racer he has had much success including two national triathlon titles, 2008 &
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Posted by James Stewart March 21, 2014

Motivation

A key to understanding our motivation is figuring out what it means to you as an athlete. The question most of us never ask is why we put ourselves through the stresses and strains of training and racing for our sport. Three disciplines and on top of that working on physical and mental strength alon
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Posted by Rich Sumpter March 11, 2014

Training Intensities & Polarization

It can be a minefield when it comes to knowing what type of training is the most efficient for producing the greatest gains in performance. You have probably heard of many different theories and seen various training ideas in magazines and online - threshold training, polarization, interval, high vo
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Posted by James Dunne March 8, 2014

Forefoot Running – Save Your Achilles!

The biggest mistake so many triathletes make in ditching their heel striking running form in favour of a forefoot strike, is the tendency to get carried with the light and springy feel of their new technique. Often this leads them to slightly misinterpreting the desired outcome, and what constitutes
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Posted by Russell Cox February 23, 2014

What makes a Training Camp?

In the face of endless weeks of cold, wet and windy weather it's been hard to train as I wanted this winter. I have done less than I would like and much of it has been indoors when I'd rather be outside. So I'm particularly happy to be on my way to the airport for two weeks of warm, but still windy,
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Posted by Joel Enoch January 30, 2014

Healthy nutrition on a budget

Healthy eating and shopping on a budget can go hand in hand, and there is no need to let our diet suffer if we tighten the purse strings. Here are some tips to help keep the pounds off your waist and in your wallet!   DIY:   LESS healthy and MORE expensive than
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Posted by Rich Sumpter September 18, 2013

Race Nutrition

For many athletes, nutrition is one aspect of their training that does not go to plan, be it in a sprint race or an ironman. With all the dedication put into training it seems odd that this fundamental aspect can be overlooked.     What are the key aspects when planning for an eve
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Posted by James Stewart August 7, 2013

Bouncing Back

We've all had a bad day regardless of the distance we race, although this issue can be magnified over longer race distances.   How do you cope with these days, do you struggle on determined or pull up and chalk the day down to experience? This isn't always an option, especially as races i
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Posted by Joel Enoch July 18, 2013

Hydration

Heat exhaustion occurs when the body can no longer cool itself and, as sweating is the bodies primary mechanism to lose heat, a lack of fluids can cause core body temperature to slowly rise inducing initial symptoms, such as dizziness, or vomiting and leading to sever symptoms such as unconsciousnes
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Posted by James Dunne July 15, 2013

Are Tight Hips Holding Back Your Running?

Your body is awesome, it can be trained in so many different ways! In terms of our training, we know that two of the main factors are consistency and frequency. Put simply, your body will adapt to movements it performs most often.   Keeping this opening statement in mind, it should be eas
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Posted by Joel Enoch May 7, 2013

Doping – Where do you draw the line & how close to it do you stand?

Although by no means the first case of doping in sport, the 1988 Ben Johnson case destroyed any remaining notion of the purity that some people still felt elite sport possessed. 25 years on and cases such as the 1990s Festina scandal, the Armstrong USADA inquiry and most recently the widely criticis
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Posted by James Stewart April 4, 2013

Rest and Recovery

Rest and recovery are often neglected by us Triathletes. Many words have been written, read and ignored! I know this as I am a a triathlete and I am human.   The importance of building in sufficient rest and recovery shouldn't be ignored or overlooked by athletes and especially by coaches
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Posted by Craig Twigg March 11, 2013

Craig Twigg Interview with Emma Pallant

Hi guys for this interview I have managed to grab a few words with a rookie triathlete! But a rookie with some fantastic pedigree. Emma Pallant is the name and one I’m sure you’re going to hear a lot of over the coming years.   She is from a running background and was the European U23
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Posted by James Dunne February 24, 2013

Can Plyometric Training Help You Run Off The Bike?

The use of plyometric training methods by runners is nothing new. The physical and physiological performance enhancing benefits of such methods are well supported by current research.   From a triathlon point of view, an interesting piece of research was published in 2011 by Read more...

Posted by Melanie Ryding February 7, 2013

NLP: changing unwanted habits

I am sure we all have unwanted habits, right? Mine used to be loving to eat sweet treats and drink alcohol!   How we encode and visualise pictures and events decides how we behave in certain situations. This is how ‘habits’ are formed.   All behaviour is learned, therefore
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Posted by Rich Sumpter February 3, 2013

Triathlon Specific Strength Training

Triathletes are not known for being the strongest athletes, there is no benefit from bench pressing massive amounts, in fact being too big and strong can have distinct disadvantages when it comes to endurance sport as more mass increases oxygen consumption.  However, strength training done specific
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Posted by Joel Enoch December 22, 2012

Diet mistakes to avoid over Christmas

Are you sitting comfortably? Then I will begin:  

Such a bustle ensued that you might have thought a goose the rarest of all birds... Mrs Cratchit made the gravy…Master Peter mashed the potatoes with incredible vigour; Miss Belinda sweetened
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Posted by James Dunne November 28, 2012

Techniques For Efficient Hill Running

A common question among runners of all levels, is how to best approach running uphill and downhill.   Thankfully, there are a number of powerful cues and tips to use when it comes to successful hill running. With some practice you’ll gain minutes on a hilly run course   Read more...

Posted by Joel Enoch November 11, 2012

Caffeine – Legal Performance Enhancement

Obviously the subject of doping in sport is all over the media at the moment after the revelations about Lance Armstrong. However, while most of us think of drug cheats in sport as the pumped up, yellow
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Posted by James Stewart October 28, 2012

Communication

An athlete coach relationship will only be able to flourish with communication from both sides. Like a DJ playing bad tunes at a party, they will only start playing what you want if you tell them what you like and dislike.   As a coach, I have over the years developed strong relationships
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Posted by Craig Twigg October 9, 2012

Craig Twigg interview with Stuart Hayes

This training article is not an article as such but an interview and insight into one of the best triathletes in the world over the last decade, ITU star and Team GB Olympian Stuart Hayes. Stuart is a highly experienced athlete and has been competing for nearly 20 years! He has seen a lot of changes
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Posted by Rich Sumpter October 6, 2012

Winter Training

As the season is drawing to a close, or already has, it is time to start planning for next season. October may seem early when thinking about races for August/September next year, but the time spent now will earn dividends come race day.  Race day performance is the accumulation of many months of h
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Posted by Russell Cox September 25, 2012

Getting Over Ironman

At this point in the season all but a handful of athletes will have completed their goal Ironman for the season. There will be a lucky few with a trip to Hawaii or somewhere similarly warm booked for later in the year, but the majority of us are now looking at recovery and speculating about our goa
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Posted by Russell Cox September 8, 2012

Ten Hours

Breaking 10 hours at Ironman is the triathlon equivalent of a sub 3 hour marathon, like its running counterpart it sets a standard that requires dedication to achieve. It's a target I spend a lot of time thinking about, for many of my clients this is the goal - they've come to me hoping to cross tha
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Posted by James Dunne September 2, 2012

Key Muscle Groups to Strengthen to Improve Your Running

  Already in September, with many peoples A races done for 2012, I am hearing the frequent comment from many athletes (particularly strong swim-bikers) that they are going to really work on their running for next season.   Usually a very good idea, but something to be combined wit
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Posted by Rob Griffiths August 30, 2012

Self confidence and Performance

One of the most interesting aspects of being a coach is listening to athletes talking about their sport and how they perceive their own performance. I recently had the opportunity to meet with a couple of athletes one shortly after another.   In my initial discussion with the first athlet
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Posted by Rich Sumpter August 25, 2012

Nutrition – Simple steps to get it right

With our recent move to France and the subsequent heat, I have started to think even more about athletes nutrition, which is so easy, yet so difficult to get right.  It can allow you to perform to your highest level, yet bring you crashing down if you get it wrong.  It is for this reason that nutr
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Posted by Joel Enoch August 12, 2012

Natures Supplements

You know all about the importance of carbs and protein and may even have dipped your toe into the potentially and difficult to understand world of supplements, but can we look for a (legal) advantage elsewhere? The way I see it, taking illegal performance enhancing drugs makes us more than we were d
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Posted by Rob Griffiths August 10, 2012

Personality and Triathlon Performance

Are you getting the best out of yourself? Would a better understanding of your personality help you perform at a higher level and get more out of your sport? Here TrainingBible head coach, Rob Griffiths, explores how some aspects of our personality influences our performance.   As a coach
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Posted by Craig Twigg August 10, 2012

The Mental Game

The Mental Game   Hello and welcome to my first blog for Bonk! I am an Ironman athlete and triathlon coach. For my first blog I decided to do a training article on training your brain. Something a lot of us neglect but can help us all not only to help when the going gets tough in a race,
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Posted by Russell Cox July 30, 2012

The Basics

Life has come full circle. I became involved in triathlon to escape days tied to a computer, eight years on and I am back in front of a computer because of triathlon. Part-time athlete became full-time athlete, then full-time athlete became part-time coach and finally full-time coach. A role that
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Posted by Ian Thwaites July 17, 2012

Do what you’re worst at

In many ways, sport mirrors life.  It teaches you how to sacrifice short-term pain for long-term gain; how to motivate yourself and others; how to win and how to lose.  But if there’s one lesson you don’t take home with you, it’s this one.   Focus on your weaknesses.  
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Posted by James Dunne July 17, 2012

If you are Thinking of Improving Your Running Technique

It seems to be becoming an increasing trend to see runners spending time on developing their form to improve their performance and break the injury cycle.   Where in years gone by, we’d see runners of all levels go out and spend their hard earned cash on the most scientifically develope
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Posted by James Stewart July 17, 2012

Where Do You Want to Go Today?

Sometimes it’s easy to dismiss patience as something newcomers to our  sport or distance must display to get ready for the impending challenge.  We must all stop for a moment and realise one of the most beneficial  things we as athletes can do is take a step back, relax and think about a plan
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Posted by Rich Sumpter July 17, 2012

Speed-Work and its importance in training

As many coaches will tell you speed-work is an essential aspect of any effective training plan.  Many athletes that I come across follow the same training on a regular basis with much training performed at the same level of intensity.  Athletes preparing for long distance events seem to be the mos
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Posted by Rick Kiddle July 17, 2012

Brick Workouts

Originally in the 80’s the term ‘Back to Back’ training was used by multisport Triathletes and Duathletes as the cross over training to help with that dead leg feeling of transferring from the bike to run.

It was Dr Matt Brick who coined the ter
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Posted by Rick Kiddle July 17, 2012

Rick Kiddle Coaching Do’s & Don’ts

Don't carbo load for a sprint Tri Do check your Tyres for flints - pick out Don't train hard the day before the race Do train consistently the week leading up to the race Don't use anything you haven't trained with before Do follow your race plan Don't go off too hard Do warm up for 15
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Posted by Rick Kiddle July 17, 2012

Bike to Run dismount

The finish of the bike section can be stressful and hazardous as you will have to contend with other competitors vying for space. They will be trying to get in front of you to get to the transit
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