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Coaches Top Tip

  • Try hard or perform well? Which is preferred for your brain surgeon? It's the same for athletes. Train for performance, not effort.
  • In the spring you may begin to feel bullet-proof. Resist the temptation to leap tall buildings. Patience!
  • The harder your hard workouts, the easier your easy ones.
  • Want to be excellent? Everyone has the desire to excel; few have the will to make it happen.
  • You can't make a tired muscle stronger. You can only improve its endurance.
  • Being 100% healthy is more important than being 100% fit. Don't force it in the early stages of injury or illness. Back off.
  • For the experienced athlete, intensity, not volume, is the key.
  • I discover who I am when I race.
  • Training your muscles is much more important than training your heart.
  • Training is science. Racing is art.
  • True champions win, but they also know how to lose.
  • Swimmers, golfers and tennis players practice skills daily. Too many runners and cyclists just run and ride.
  • Everyone has the will to win. It's the will to work that makes winners.
  • The closer to your A-priority race the less important volume becomes and the more important intensity & duration become.
  • Focus on the process, not the outcome.
  • The 2 main elements of recovery are sleep and nutrition. Neglect either and recovery is prolonged.
  • Whether you're a pro or novice, only 3 things can be changed in workouts: frequency (how often), intensity (how hard), duration (how long).
  • When you come into top form you experience physical changes that border on astonishing.
  • Do you accept setbacks as steps on the way to success or as signs you simply can't do it?
  • Discipline: how important to you are nutrition, sleep, periodization, goal setting, sport skills, attitude, health, strength?
  • What does it take to be mentally tough for sport? Dedication. Discipline. Confidence. Perseverance.
  • The most common mistake athletes make? Not enough rest. Rest is when fitness happens.
  • No dreams, no goals and no priorities means permanent mediocrity.
  • The bigger your athletic goals, the more your lifestyle must be focused on achieving them.
  • Most athletes don't get how important movement economy is. Most would go faster from improved economy than from improved VO2max.
  • As you approach race day your training should become more like the race. This is the foundation of periodization.
  • The common denominator for all of the best athletes I have known is a 'can-do' attitude.
  • Four words are the keys to success for top performers: Just a little more.
  • Good athletes don't become good by training randomly. You need a plan to achieve your goals and purpose for each workout.
  • Do the least amount of most specific training at appropriate times that produces the desired results. All else is overtraining.
  • I see many goals that are actually wishes - vague desires for grand achievements that are poorly defined. Clarity is needed for success.
  • Recovery is just as important as a hard workout. Train hard. Rest harder.
  • Racing is how I find out who I am, what my limits are, and how I can overcome them.
  • Best way to improve running? Frequency. Most common cause of running injuries? Frequency.
  • A hard workout only creates the potential for fitness. It's realized when you allow for recovery.
  • Peak athletic success takes months and years, not hours and days. Be patient and train consistently.
  • High frequency improves sport skill efficiency. High duration does the opposite.
  • Consistent and moderate training are the keys to success in endurance sport.
  • To run or climb faster remove excess weight, increase muscular power, or, preferably, both. It's hard to be fast dragging an anchor.
  • 1 pound of excess fat costs roughly 1.5 watts on a climb and 2 seconds per mile when running a 10k.
  • The fastest way to raise your VO2max is to lose excess weight.
  • If you haven't changed your mind on how you train in 2 years, check your pulse. You may be dead.
  • In order to find your limits, it is sometimes necessary to exceed them. But rarely.

Joe Friel Women Only Barcelona Triathlon Camp 

Start Date: 8 Apr 2011 Duration: 7 days

Triathlon Camp

Tri Dynamic has teamed up with legendary Triathlon Coach and best selling author Joe Friel to offer female triathletes a unique opportunity to attend a women only training camp in the beautiful Spanish seaside town of Calella north of Barcelona from 8th-15th April 2011.
Joe Friel will be assisted by TrainingBible Elite Coach and 8.37 IM pro Jim Vance. We are delighted to have teamed up with Shock Absorber Sports Bras as our Official Partner for this camp. We are also pleased to announce that we will be joined by GB Age Group Triathlon World Champion Tamsin Lewis. She will be with us during the week sharing her experiences of balancing work and full time training as well as life as a new PRO triathlete! The camp will take place in the beautiful Spanish seaside town of Calella north of Barcelona from 8th-15th April 2011. This is also the setting for the half and full distance Challenge Barcelona events. This camp is aimed specifically at female triathletes of all abilities who are looking to come on a fun camp with other likeminded women and are keen to improve their triathlon specific skills and technique. There are some great trail runs around the area and along the beach plus an excellent mix of cycling terrain to suit all abilities ranging from fast flat rolling roads to excellent climbing routes up into to the mountains inland. We will hold our swim training and skills sessions in the onsite purpose built 50m Olympic swimming pool. The camp includes classroom Q&A sessions each evening with Joe Friel and Jim Vance to cover topics ranging from race day nutrition, psychology, strategy, training plans and using power. We are also delighted to have teamed up with as our Massage Therapy Partners on this training camp. The idea of this camp is to come away having learned how to train, race and recover smarter as well as having fun and getting in some miles in the sun! If you would like to bring along some non-participating friends or family they are very welcome. Email us on for a quote.
Calella is situated between Girona and Barcelona.You will stay at a quality 3* hotel close to the beach.
More Information: Click here to download document
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