Finished a 70.3 or Ironman? Here’s how to refuel, rehydrate, manage the soreness and decide when your body is ready to start training again.

Average speed is easy to compare, but wind, terrain, traffic, distance and who you ride with can completely change the number. Here’s what’s realistic for the average cyclist.

Stopping swimming completely after race season can make the spring return harder than it needs to be. Discover why winter is the ideal time to analyse your stroke, improve your technique and prepare for next season.

Should you look down or slightly forwards when swimming freestyle? Learn how head position affects body balance, why one size doesn't fit all, and how to find the position that works best for you.

Should you train using power or heart rate? Both have their place. Learn how each helps improve your cycling, when to use them and why knowing your heart rate zones can make a big difference, even without a power meter.

Many triathletes lose their race long before the final run — not because they lack fitness, but because they spend their hardest effort too early. In this article, David Ashton explains the 60-minute rule, LT2, and why the smartest athletes protect their “joker card” until it really matters.

Hot-weather cycling can be great, but it rewards a bit of planning. This article covers the practical side of riding in the heat — bottles, refill points, electrolytes, snacks, sunscreen and timing your ride — plus the science behind why heat feels harder and how your body can adapt.

Summer seems to be in full swing and we’ve had lots of questions about open water swimming spots in and around London, so we’ve put together a local guide covering where to go, when to swim, and what to check before you book.

You don’t need to be a lifelong cyclist to have a strong, steady and enjoyable bike leg. You just need to train in a way that builds confidence, comfort and control.

Period arrived on race day? It might not be what you planned, but it doesn’t mean your triathlon is ruined. Here’s how to manage the practicalities, fuel well, stay calm and trust your training.

Water safety matters at every age. Learn why children, teenagers and adults can all be at risk around open water, what Float to Live means, and why swimming lessons should be a year-round life skill.

If you ask a group of triathletes which discipline is most likely to surprise them with a sudden, toe-curling cramp, swimming often tops the list. It’s a slightly unfair reputation, as swimming is the lowest impact of the three, but there are some very real physiological reasons why cramps seem to strike more often in the water.

What to Carry on a Bike Ride: Your Self-Sufficient Cycling Checklist Whether you’re heading out for a short spin, a long weekend ride, or your first group cycle, being prepared can make all the difference. A self-sufficient bike ride means carrying the essentials you need to stay safe, comfortable and confident if something unexpected happens. From puncture repair kit to hydration, nutrition and a fully charged phone, here’s what every cyclist should carry before setting off.

How to Start Cycling as a Beginner: Why Zwift Is a Great First Step Starting cycling can feel intimidating. Road bikes, Lycra, busy streets, group rides and cycling jargon can make it seem like you need to know everything before you even begin. But you don’t. If you’re curious about getting into cycling but feel nervous about riding outside, Zwift can be a brilliant place to start. It gives new cyclists a safe, fun and confidence-building introduction to riding, all from the

I Analysed 200 Swimmers: The Most Common Swim Technique Errors Over the past year, I’ve carried out more than 200 swim analysis sessions in London with swimmers ranging from novice triathletes to experienced IronMan athletes and competitive swimmers. Despite major differences in pace and experience, the same swim technique errors appeared again and again. These patterns were not occasional, they were consistent across the majority of swimmers. Rotation Is Consistently Below O

Baby Swimming Lessons Matter More Than You Think! Introducing babies to the water early in life offers far more than just cute photo opportunities. For infants and toddlers aged 3 months to 2 years, swimming lessons provide a foundation of skills, confidence, and safety that can last a lifetime. At this age, the focus isn’t on learning strokes or techniques, it’s about building trust in the water through calm, playful, and nurturing experiences. Babies learn best when they’re

I’ve been teaching swimming for over 23 years and competing for over 30 and should have an honorary Phd in goggles by now. Swimming goggles, especially for children, is an absolute mine field and you can easily be taken in by more expensive means better quality. In this post I share my opinion on the best swimming goggles for children at various ages.

This article will explore the pros and cons of brick sessions, their best use in a training plan, and how to structure them effectively.

Many athletes with very high VO₂ max values are beaten by competitors whose VO₂ max is lower but who can sustain a higher percentage of it for long periods. This is where fractional utilisation becomes one of the most powerful metrics for understanding endurance performance. For Ironman and half-Ironman racing in particular, fractional utilisation often explains more about performance than raw aerobic capacity alone.

If you can already swim front crawl but feel like you’re working too hard for the distance you get… you’re not alone. This 12 week swim programme is designed for intermediate swimmers who want to improve front crawl technique, build endurance, and swim further with less effort.