”Research suggests that moderate exercise can boost immunity, but sessions lasting over two hours can start to compromise it, leaving you more vulnerable to illness.” In this article we dive into the nuances of exercise and immunity and how to safeguard your immune system while chasing performance.

Building water confidence doesn’t just happen in lessons, it starts (and grows!) through everyday play. From blowing bubbles in the bath to sprinkling water over their head or having fun family swims, these little moments all help children feel more relaxed and confident in the water.

Everyone loves the IronMan brand, but with races selling out faster than ever and prices increasing, it’s worth exploring other great options. We’ve put together a list of non-Ironman events we love, same challenge, great atmosphere, and often a lot more affordable!

TRIATHLON TRAINING DURING THE WINTER MONTHS Winter might not seem like triathlon season, but it's the perfect time for smart progress. With fewer races on the calendar and more time spent indoors, winter is the perfect opportunity to fix weaknesses, build strength, and prepare the body (and mind) for a strong race season ahead. Here’s what triathletes should be focusing on during the colder months: Swim Technique Without the pressure of hitting race paces, winter is ideal fo

“A poor bike leg can ruin your run – train your threshold to ride faster, last longer, and hit the run strong.Threshold training is the secret weapon that helps you ride harder without burning out. Master it, and you’ll power through the bike and still have legs left for the run.”

f you’ve ever seen swim sets labelled with “Zone 2” or “VO₂ Max” and felt unsure what they meant, or why they’re important, you’re not alone. Here is a breakdown of the five key swim training zones, what each one targets, and how to use them in your own sessions.

We’re Racing IRONMAN 70.3 Knokke-Heist in 2026! JOIN THE TEAM: Race with us in Belgium next year! We’re excited to share that Swim Coach...

Aerobic Swimming Zones are a Privilege - Why Swimming Feels so Hard (at first!) For most new swimmers, swimming doesn’t feel like a workout — it feels like a fight for survival. While land-based athletes can dial in their heart rates and hit easy paces within specific aerobic zones, swimming throws an entirely different challenge at you. When you first get in the water, “easy” doesn’t exist. Everything feels like a max effort. That’s because aerobic swimming isn’t something y

Joining a triathlon club offers a multitude of benefits that can enhance your training experience, foster personal growth, and create lasting friendships. For those residing in South West London, several triathlon clubs offer excellent training opportunities; we have featured them in this article.

THINKING ABOUT JOINING A TRIATHLON CLUB? - HERE’S WHY YOU SHOULD! Getting into triathlon can be exciting, but it definitely comes with its challenges too. While the sport itself is a test of endurance and determination, the path to success becomes significantly more rewarding when shared with a community. Joining a triathlon club offers a multitude of benefits that can enhance your training experience, foster personal growth, and create lasting friendships. Structured Traini

HOW TO FUEL FOR A IRONMAN 70.3 (nutrition without gels!)

Strength and Conditioning for Ultra and Marathon Runners D.P.Ashton BSc, 2025 If you've signed up for a marathon or an ultra, then you are probably really into suffering. You have a training plan, your shoes that cost more than your rent, and a GPS watch that knows your body better than your doctor. You are logging miles, fuelling like a science experiment, and hoping your knees hold up. But have you considered the secret weapon that could keep you running stronger, longer,

OPEN WATER SWIMMING: 2-beat, 4-beat or 6-beat kick? The Role of an Efficient Kick in Open Water Swimming Open water swimming is a demanding endurance sport that requires maximising efficiency through technique, energy conservation, and strategic pacing. Unlike pool swimming, where walls and turns provide brief moments of rest and a turbo boost, open water swimmers must maintain their rhythm for extended periods. This makes the kick pattern one of the key technical elements in

COACH DAVE - IRONMAN HAMBURG 2024 FROM COUCH TO IRONMAN - How Long Should It Take? Taking on an Ironman triathlon is one of the most rewarding physical and mental challenges you can undertake. The race combines a 3.8-kilometre swim , a 180-kilometre bike ride , and a 42.2-kilometre marathon into a single day, testing your endurance, skill, and determination like few other events. It’s no small feat, and for many, it represents the ultimate endurance goal. But how long does i

🚴Launching Group Indoor Cycling Classes at The Station by Give It A Tri! We’re so happy to announce the launch of our indoor cycling classes at The Station, London kicking off on 31st December with a Threshold Session! These classes are designed to cater to all athletes, whether you’re building endurance, refining technique, or pushing your limits. If you’re looking to elevate your cycling game, this is the place to start. Introductory Offer To celebrate the launch, our fi

Children floating - Water Safety Skill The Importance of Starting Swimming Lessons Early for Your Child Swimming is a vital life skill that not only ensures safety around water but also fosters physical, cognitive, and emotional development. Introducing children, particularly babies, to swimming lessons from an early age is a practice that carries numerous benefits. This essay explores the significance of baby swim and child swimming lessons , emphasising the safety, develo

Training isn’t just about putting in the hours. It’s about thinking intentionally before, during, and after your sessions. What do you want

Coach Dave crossing the finish line at IronMan Hamburg 2024 IronMan Hamburg 2024: Full Race Recap Swim Recap 🏊‍♂️ ⏱ 51:08 (01:21 /...

In recognition of World Health Day and our comprehensive approach to endurance sports, we wanted to highlight three additional benefits...

We explain three effective drills to incorporate into your next swim sessions to help you achieve a more controlled and efficient f