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My Top 10 Essential Triathlon Tips
How to get the most out of your next race
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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