What’s a good time to aim for in my first sprint triathlon? 　　Nick: As it’s your first triathlon, it’s key not to put too much expectation on your performance. Aim to complete each discipline successfully, from the 750m swim to the 20km bike and 5km, while navigating effortlessly through transition and crossing the finish line having given everything. The time...

　　Back in the day, the benchmark for a decent club cyclist was always being able to ride 'evens' – averaging 20mph (32kph) on the club-run and breaking the hour for a 25-mile (40km) TT. 　　At a pro level, though, for example, Sam Laidlow’s record-breaking Kona ride in 2022 averaged 27.6mph (44.4kph). And the winner of 2023's fastest-ever Paris-Roubaix, Mathieu van...

　　Interval training workouts involve structured exercising at different intensities with recovery periods in between. High intensity is usually anaerobic exercise, while the recovery periods involve activity of lower intensity. 　　High-intensity interval training (HIIT) workouts exercise the cardiovascular system, which will then improve the athlete's aerobic capacity leading them to exercise for longer and/or more intense levels. 　　To be faster come...

　　This October, researchers from all over the world will be teaming up for a first-of-a-kind study on probiotics and the gut microbiome of triathletes at the Ironman World Championship in Kona, Hawaii. 　　The highly competitive field combined with the gruelling conditions on the Pacific island of Hawaii will serve as the perfect venue for this project, which is being led...

　　A single-sided power meter works by having stress gauges on one crank arm or pedal, transmitting this information to your head unit and then this data is simply doubled to produce an estimated figure of your overall power output in watts. 　　Single-sided power meters have made training and racing with power far more accessible and affordable. There are however plenty...

　　Once you’re into the winter mode it’s important to get regular information on how things are going performance-wise. 　　Rarely does this data contradict what your training diary and intuitive hunch would already suggest, but it’s still good practice to get a measure of how unfit you are, how much you’ve progressed or how on track you are. Data either proves...

　　The transition phase from winter to pre-season is when you should take some time out to check whether or not you're on target for your first race. Assess how much training you've done, measure how fast you can swim, bike and run, and jump onto the scales. 　　If you've trained as fully as possible, well done. If you haven't, don't...

　　Before drilling into what Training Stress Score (TSS) is and how it relates to cycling, there are a few other metrics to understand. 　　FTP (functional threshold power) was defined as the maximum power that you could hold for 60 minutes. However it’s better viewed as your sustainable power so, for an untrained cyclist, it could be what they could manage...

　　Your first triathlon is a high-speed puzzle that you’re trying to solve while swimming, biking and running. What you’re trying to figure out is how fast you can go without blowing up before the finish. But if you’re taking on your first sprint-distance event, your perfect pace is an unknown quantity. 　　The more you race, the more experience you’ll gain...

　　Triathlon is one of the world’s most inclusive sports, with people of all levels of fitness taking part, but how much fitness do you actually need to take part in one? In simple terms, you must be able to tick off the duration of exercise to complete a triathlon distance. But you don’t need to go fast and you can...

　　Anyone who’s not done a triathlon always says to me 'gosh you must be really fit!' But to be honest when I first started triathlon I was far from it, but I just wanted to give it a go. It’s true that anyone can do a triathlon and there are shorter distance races which are perfect for your first race....

　　Elite, draft–legal bike legs can be brutal. Yes, high-aerobic threshold power is critical to be able to deal with the racing demands but there’s more to it than that. 　　Short laps on the bike generally mean lots of corners, so lots of decelerating and accelerating, while large packs make the effort more like an on/off light switch. 　　Often the hardest...