Upcoming Events

• Darren Smith European Dsquad Tri Camp - Morzine, France 21 Jun 2013
  
• Tenerife Swim Faster Camp with Dan Bullock from Swim For Tri 15 Feb 2014
  

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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.