The principles of training refer to a set of guidelines that are used to design and implement effective exercise programs. These principles are based on scientific research and are intended to help individuals achieve their fitness goals in a safe and efficient manner. The principles of training include: Specificity: The principle of specificity states that training should be specific to the goals of the individual. This means that exercises and activities should be tailored to the specific needs and abilities of the individual. Progressive overload: The principle of progressive overload states that the body will adapt to the stresses placed upon it. To continue making progress, the intensity, duration, and frequency of training should be gradually increased over time. Individuality: The principle of individuality states that every person is unique and will respond differently to exercise. Therefore, training programs should be individualized to meet the needs and abilities of each person. Reversibility: The principle of reversibility states that gains in fitness and performance will be lost if training is stopped or reduced. This means that individuals need to maintain their training programs to maintain their gains. Variation: The principle of variation states that training programs should include a variety of exercises and activities to prevent boredom and to challenge the body in different ways. Rest and recovery: The principle of rest and recovery states that adequate rest and recovery are necessary to allow the body to adapt to the stresses of training. This means that individuals should incorporate rest days into their training programs and allow sufficient time for recovery between workouts.

Training zones refer to specific intensity ranges that are used to guide exercise intensity during training. These zones are typically based on an individual's heart rate, power or pace. There are many models ranging from three zones to more than seven. Zones are used to target specific intensities and physiological adaptations. Training workouts are created targeting a specific zone(s), the duration of time in zone and recovery duration, if applicable. We use a six-zone model, an adaptation of Dr. Andrew Coggan, Ph.D. seven-zone model, as each zone matches a key workout intensity. Training zones are set by completing a threshold field test. Alternatively, a race lasting around one hour may be used. Both will provide a good indication of current threshold values. A lab test would need to be conducted for exact figures. The following provides an example of the six-zone model using maximum heart rate as a guide as opposed the lactate threshold. Zone 1: Recovery zone, which is characterized by very light activity and a heart rate that is less than 50% of maximum heart rate. This zone is typically used for warm-up, cool-down, and recovery periods. Zone 2: Endurance zone, which is characterized by light to moderate activity and a heart rate that is between 50-60% of maximum heart rate. This zone is typically used for developing aerobic endurance. Zone 3: Tempo zone, which is characterized by moderate activity and a heart rate that is between 60-70% of maximum heart rate. This zone is typically used for developing aerobic capacity and improving lactate threshold. Zone 4: Threshold zone, which is characterized by high activity and a heart rate that is between 70-80% of maximum heart rate. This zone is typically used for improving anaerobic capacity and developing race-specific fitness. Zone 5: VO2 max zone, which is characterized by very high activity and a heart rate that is between 80-90% of maximum heart rate. This zone is typically used for developing maximum aerobic power and improving the body's ability to transport and use oxygen. Zone 6: Anaerobic capacity zone, which is characterized by maximum effort and a heart rate that is greater than 90% of maximum heart rate. This zone is typically used for developing maximum power and speed, and improving anaerobic capacity.

Periodization in sport training is a systematic approach to organizing a training program into distinct phases or periods, each with a specific goal or objective. The goal of periodization is to help athletes achieve peak performance at a specific time or event by gradually increasing the intensity, volume, and specificity of their training over a period of time, while allowing for adequate recovery. The following are some common types of periodization used in triathlon training: Linear periodization: This is the most common type of periodization in triathlon training, where the training program is divided into distinct phases that focus on building endurance, strength, speed, and race-specific skills. Each phase typically lasts several weeks, with the volume and intensity of training gradually increasing over time. Reverse periodization: In this type of periodization, the emphasis is placed on building speed and power first, followed by endurance. This approach is often used by experienced triathletes who have a strong endurance base and are looking to improve their speed and power for shorter distance races. Block periodization: This involves dividing the training program into distinct blocks, each focused on a specific training goal, such as building endurance, strength, or speed. The blocks are typically shorter than in linear periodization, lasting a few weeks, with the volume and intensity of training varying within each block. Undulating periodization: In this type of periodization, the training program varies in volume and intensity on a daily or weekly basis. This allows for more flexibility in training and can be useful for athletes who have limited time to train or need to balance their training with other commitments. Each phase typically lasts several weeks (a block) and involves specific training methods and exercises that are tailored to the athlete's individual needs and goals. Periodization is important in sports training because it helps athletes to avoid overtraining and injury, while also ensuring that they are able to reach their peak performance at the right time. By gradually increasing the intensity and volume of training over time, athletes can improve their fitness and performance in a safe and effective manner.

An annual training plan (ATP) is a comprehensive plan that outlines an athlete's training program for a full year. It is a structured and systematic approach to training that involves dividing the year into distinct periods or phases, each with a specific training focus and goal. The ATP is typically based on the athlete's competition schedule and takes into account factors such as training goals, personal strengths and development opportunities, and recovery needs. The benefits of an annual training plan include: Improved performance: By taking a long-term approach to training, an ATP can help athletes achieve their performance goals by ensuring that they are properly prepared for their competition season. It can help them build a solid foundation of fitness, strength, and endurance, while also allowing for targeted training in specific areas. Injury reduction: An ATP can help athletes avoid overtraining and injury by providing a structured and progressive training program that allows for adequate recovery time. It can also help athletes identify and address any weaknesses or imbalances in their training, which can help prevent injuries. Time management: By planning their training in advance, athletes can better manage their time and resources, which can be particularly important for athletes who have other commitments such as work, school, or family. Motivation and accountability: An ATP can help athletes stay motivated and accountable by providing a clear roadmap for their training and progress. It can also help athletes track their progress and celebrate their achievements, which can be a powerful motivator. Overall, an annual training plan is an important tool for athletes who want to achieve their performance goals while also avoiding injury and burnout. It provides a structured and systematic approach to training that can help athletes optimize their performance and reach their full potential.

The term "threshold" typically refers to the point at which an athlete's body transitions from relying predominantly on aerobic metabolism (using oxygen to produce energy) to anaerobic metabolism (producing energy without oxygen). This point is commonly referred to as the "threshold intensity" or "anaerobic threshold" (AT) and can be measured in various ways, such as heart rate, power output, or blood lactate concentration. Intensities below threshold can be held for long periods of time. Intensities above threshold will fatigue the athlete quickly. Threshold training is a popular method for improving endurance and athletic performance. By training at or near their threshold intensity, athletes can increase their tolerance for higher-intensity efforts and improve their ability to sustain a faster pace or a longer duration of exercise. For example, in running or cycling, an athlete's threshold intensity may be determined by measuring their lactate threshold, which is the point at which blood lactate concentration starts to increase rapidly. Athletes can then use this information to determine their training zones and develop a training plan that includes a mix of endurance training and higher-intensity intervals at or near their threshold intensity to improve their fitness and performance. Threshold training can be an effective method for improving performance, but it's important to approach it gradually and with caution, especially for athletes who are new to high-intensity training or have any underlying health conditions.

Recovery A recovery session is a low-intensity, low-impact workout that is typically performed after a harder workout or race to help your body recover and prepare for your next workout. The purpose of a recovery session is to increase blood flow, help flush out metabolic waste, and promote the healing of any micro-damage that may have occurred during the previous workout or race. Recovery sessions are typically done at a lower effort/intensity than your usual training pace, and for a shorter distance or duration. The goal is not to push yourself, but rather to allow your body to recover and regenerate. Best done solo as there is no peer pressure to keep up. Steady A steady session is a type of workout where a constant pace/speed/heartrate/power is held for a prolonged period of time. The purpose of a steady session is to improve cardiovascular endurance, increase stamina, and build aerobic fitness. Steady sessions are typically performed at a moderate intensity, where a conversation could be maintained, but still feels challenged. The length and intensity of a steady session may vary depending on fitness level and training goals. For example, steady runs are often incorporated into training programs for distance running events such as marathons and half marathons, as they help to improve the runner's ability to maintain a steady pace over a long distance. Tempo A tempo session is a type of workout in which you exercise at a steady, moderate intensity for an extended period of time. The purpose of a tempo session is to improve your lactate threshold, which is the point at which your muscles start to produce lactic acid faster than your body can clear it. By exercising at or near your lactate threshold intensity for an extended period of time, you train your body to tolerate and clear lactic acid more efficiently, which can help you swim/bike/run faster at all distances. For runners, you should aim to maintain a pace that is challenging but sustainable, usually between 10K and half-marathon race pace. The length of the tempo run can vary depending on your fitness level and training goals, but it typically lasts for 20 to 40 minutes. It's important to warm up properly before starting a tempo run and to cool down and stretch afterward to reduce the risk of injury and aid in recovery. Threshold A threshold session is a type of workout in which you exercise at or slightly above your lactate threshold intensity for a shorter period of time than a tempo run. The purpose of a threshold session is to improve your aerobic capacity, which is the ability of your body to use oxygen to produce energy for your muscles. By exercising at or near your lactate threshold for a shorter period of time, you can train your body to become more efficient at using oxygen, which can help you maintain a faster pace/speed for a longer period of time. For runners, you should aim to maintain a pace that is challenging but sustainable, usually slightly faster than your tempo run pace. The length of the threshold run can vary depending on your fitness level and training goals, but it typically lasts for 10 to 20 minutes. It's important to warm up properly before starting a threshold run and to cool down and stretch afterward to reduce the risk of injury and aid in recovery. Fartlek Run A fartlek run is a type of workout that involves alternating periods of fast running with periods of slower running or jogging. The word "fartlek" comes from the Swedish word for "speed play." During a fartlek run, you can vary the duration and intensity of each fast or slow interval to make the workout more interesting and challenging. Fartlek runs are often done on trails, hills, or other varied terrain, although they can also be done on a track or road. They are a versatile and flexible type of workout that can be adapted to fit a wide range of fitness levels and training goals. Fartlek runs can be used to improve your speed, endurance, and overall fitness, as well as to add variety and fun to your training routine. During a fartlek run, you can choose to run fast for a set amount of time or distance, or you can pick a landmark such as a tree or a street corner and sprint to it before slowing down again. You can also incorporate hills, stairs, or other obstacles into your fartlek run to add extra challenge. Fartlek runs can range in duration from 20 minutes to an hour or more, depending on your fitness level and training goals. Interval Training An interval running session is a type of workout that involves alternating periods of high-intensity running with periods of rest or recovery. The goal of interval running is to improve your cardiovascular fitness, speed, and endurance by pushing your body to work harder during the high-intensity intervals and allowing it to recover during the rest periods. An interval running session can be customized to fit your fitness level and training goals. The high-intensity intervals can range from 30 seconds to several minutes, with the rest periods being shorter, equal or longer in duration to the high-intensity intervals. The total duration of an interval running session can vary from 20 minutes to an hour or more. Interval running can be done on a treadmill, track, or on the road. The workout can be structured in different ways, such as repeating a set of intervals several times, or increasing the intensity or duration of the intervals over time. It's important to warm up properly before starting an interval running session and to cool down and stretch afterward to reduce the risk of injury and aid in recovery. Ladder / Pyramid A ladder / pyramid session is a type of interval workout that involves increasing and then decreasing the duration or intensity of the high-intensity intervals. A typical running ladder session involves running intervals of increasing duration, followed by intervals of decreasing duration. For example, you might start with a 30-second sprint, followed by a 30-second recovery, then a 45-second sprint, followed by a 45-second recovery, then a 60-second sprint, followed by a 60-second recovery, and so on, until you reach the peak interval duration. You then start descending the ladder, with intervals decreasing in duration until you reach the starting point. Ladder sessions can also be structured in terms of increasing and decreasing intensity instead of duration. For example, you might start with a moderate-intensity interval, followed by a high-intensity interval, then a very high-intensity interval, and so on, until you reach the peak intensity. You then start decreasing the intensity until you reach the starting point. Ladder sessions are a challenging and effective way to improve your speed, endurance, and overall fitness. They can be adapted to fit different fitness levels and training goals. It's important to warm up properly before starting a ladder session and to cool down and stretch afterward to reduce the risk of injury and aid in recovery.

A triathlon is a multi-sport endurance event that typically consists of three continuous and sequential activities; swimming, cycling and running, completed in this order. In between each activity is a transition, where the athlete changes from one activity to the next. Competitors race against each other and the clock with the goal of completing the entire course in the shortest possible time. Although a demanding sport that requires a good level of fitness, it attracts athletes of all ages and abilities from beginner to professional.

A triathlon could comprise of any combination of distances. Here are the common distances along with their alternative names. Go-Tri Entry level, low key events that are great for giving triathlon a go. These events usually have pool based swims (no need for a wetsuit) and cover short distances e.g. 200m swim, 10km cycle and 2.5km run. Super Sprint Similar in distance to Go-Tri these events also provide a great introduction to triathlon. The swim is likely to be 400m and may use open water (e.g. lake, sea, river). This will be followed by a 10km cycle and a 2.5km run. Sprint distance A popular starting point for many first-time triathletes that have a background in one or more of the disciplines. You’ll find beginners, professionals and everyone in between at these events. The swim is almost certainly held in open water, with a mass start. These starts can feel intimidating, but it is easy to miss the ‘washing machine’ by starting at the back. Distances are 750m swim, 20km cycle and 5km run. This distance can be full on with top triathletes going all out for the entire event. Standard distance (Olympic) At exactly twice the distance of a Sprint, this is the distance that debuted at the 2020 Summer Olympics in Sydney. These will be open water swims and can provide a more varied course to cover, due to the increased distances. Swims are 1500m followed by a 40km cycle, before ending in a 10km run. The increased distances result in a slightly lower intensity event than the Sprint. Half distance (Half Ironman, Middle distance, 70.3) So called as it is half the distance of Full triathlon, and not quite double the distance of a Standard distance. Swims are 1900m, 90km cycle and a 21.1km (half Marathon) run. These events take dedication and time to train for. These events are likely to have cut-off times at various locations with athletes being pulled from the race if the cut-off time is not met. Full distance (Ironman, Long course, Full distance, 140.6) The original triathlon format (San Diego, 1974) of 3.8km swim, 180km cycle and a 42.2km (Marathon) run to the finish line these events truly test both physical and mental strength. As with Half distance cut-off times will be in operation and training gets even more demanding. Many full distance triathletes have families and full time jobs, but expect sacrifices to be made in order to fit in an appropriate volume of training. The journey to the start line will need the support of your family as many hours will be spent training. As with everything in life the more you put into something the greater the reward.

If you are new to triathlon the following tips will help you have a great time and leaving you wanting more. These options may not be as relevant the more experienced, competitive and longer the race, as events become more limited. Play to your strengths Select a distance that compliments your level of experience and fitness. If you are worried about open water swimming, choose a pool based event. If you'd prefer not to cycle on open roads with traffic, choose an event on private grounds. If hills are your nemesis on the run, choose an event with a flat course. A bit of reasearch of the event routes and decrisptions will go a long way to selecting an event you'll enjoy. Keep it local Most events start early and there's a lot of equipement to take with you. Keeping it local will not only save accomodation/travel costs, but also mean an home cooked evening meal the night before, a better night sleep in your own bed and a breakfast of your choice in the morning. Transporting bikes usually involve a degree of assembly on arrival and added pressure of setting things up. A meaningful location Whether it's an area, a castle, a stately home or the like, choose and event that sounds interesting and enjoyable to swim, bike and run through. Being in interesting surroundings, even if the weather is poor, will add to the enjoyment of the event.

Choosing the right coach is be a crucial factor in your success as an athlete. Here are some tips to help you choose the best coach for you: 1. Determine Your Goals: Start by determining your goals and what you want to achieve through coaching. This will help you find a coach who has experience and expertise in the areas you want to focus on. 2. Research and Check Credentials: Do your research and check the coach's credentials, certifications, and experience. Look for coaches who have a track record of success and have experience working with athletes at your level. 3. Schedule a Consultation: Schedule a consultation or trial session with the coach to get a sense of their coaching style, communication skills, and ability to connect with you as an athlete. This can help you determine if the coach is a good fit for you. 4. Consider Personality and Communication Style: Consider the coach's personality and communication style. A good coach should be someone who you feel comfortable working with and who communicates in a way that resonates with you. 5. Discuss Coaching Philosophy and Expectations: Discuss the coach's coaching philosophy and expectations to make sure they align with your goals and preferences. 6. Consider Logistics and Budget: Consider logistics such as location, scheduling, and cost. Choose a coach who can work with your schedule and who is affordable within your budget.

The volume of training for different triathlon distances can vary based on your fitness level, training history, goals, and time available to train. Here are some general guidelines for the volume of training for each triathlon distance: Sprint Triathlon (750m swim, 20km bike, 5km run): Swim: 2-3 times per week, 600-1,500 meters per session Bike: 2-3 times per week, 60-90 minutes per session Run: 2-3 times per week, 20-60 minutes per session Olympic Triathlon (1.5km swim, 40km bike, 10km run): Swim: 2-3 times per week, 1,000-2,500 meters per session Bike: 2-3 times per week, 1-3 hours per session Run: 2-3 times per week, 30-120 minutes per session Half Ironman (1.9km swim, 90km bike, 21.1km run): Swim: 2-3 times per week, 1,000-3,000 meters per session Bike: 2-3 times per week, 1-4 hours per session Run: 3-4 times per week, 45-120 minutes per session Ironman (3.8km swim, 180km bike, 42.2km run): Swim: 3-4 times per week, 1,500-4,000 meters per session Bike: 2-3 times per week, 1-6 hours per session Run: 3-5 times per week, 1-3 hours per session It's important to note that these are general guidelines, and the volume of training you need will vary based on your fitness level and goals. Additionally, it's important to include rest days and recovery time in your training plan to avoid injury and burnout. Consulting with a coach can help you create a customized training plan that meets your needs and goals.

Hiring a coach can be beneficial for servieral reasons: 1. Personalized Training Plan: A triathlon coach can create a customized training plan for you based on your abilities, goals, and schedule. This can help you achieve your goals more efficiently and effectively. 2. Expertise and Guidance: A coach can offer guidance on technique, nutrition, race strategy, and recovery, drawing on their experience and knowledge of the sport. This can help you avoid common mistakes and maximize your performance. 3. Accountability: A coach can help keep you accountable for your training by tracking your progress, providing feedback, and adjusting your plan as needed. This can help you stay motivated and consistent in your training. 4. Injury Risk Reduction: A coach can help you reduce the risk of injury by monitoring your training load, identifying potential issues, and providing guidance on recovery and injury prevention exercises. 5. Race Preparation: A coach can help you prepare for races by creating a race-specific training plan, offering guidance on pacing and nutrition, and providing logistical advice. This can help you perform at your best on race day. 6. Motivation and Support: A coach can provide motivation and support when you're struggling or feeling discouraged. They can offer encouragement and help you stay focused on your goals. Overall, hiring a triathlon coach can help you achieve your goals, improve your performance, and stay motivated and accountable throughout your training.

The kit list for a triathlon can vary depending on the distance of the race and your personal preferences, but here are some essential items that you will need: Swim: Wetsuit (if the water is cold or required by the race) Goggles Swim cap (usually provided by the event) Triathlon-specific swim suit Bike: Bicycle Helmet Cycling shoes Socks Gloves Water bottles and cages Tube bag for nutrition Sunglasses Bike pump Spare inner tube, tire levers, and patch kit Multi-tool Bike computer or GPS watch Race belt Run: Running shoes Hat or visor Socks Race belt or bib holder Transition: Towel Transition mat Bag to carry all your gear Other: Sunscreen Body Glide or other lubricant to prevent chafing Energy gels or other nutrition supplements Watch or heart rate monitor Cash or credit card for emergencies ID and race registration confirmation Race licence/insurance It's important to note that some races have specific rules or restrictions on gear, so be sure to check the race website or pack for any guidelines or requirements.

The following links provde a good starting place to finding a great triathlon event. British Triathlon UK Triathlon Find A Race Also search for your local triathlon club, as they may well hold their own event.

Macronutrients are the three main categories of nutrients that are essential for human health and make up the bulk of our diet. They include carbohydrates, proteins, and fats. 1. Carbohydrates: Carbohydrates are the body's primary source of energy. They are found in foods such as bread, pasta, fruits, vegetables, and grains. Carbohydrates can be further divided into two categories: simple carbohydrates, such as sugar, and complex carbohydrates, such as starches. 2. Proteins: Proteins are important for growth and repair of the body's tissues. They are found in foods such as meat, fish, eggs, beans, and nuts. Proteins are made up of amino acids, which are the building blocks of protein. 3. Fats: Fats are important for providing the body with energy and helping to absorb certain vitamins. They are found in foods such as butter, oils, nuts, and fatty fish. Fats can be further divided into saturated and unsaturated fats, with unsaturated fats being the healthier option. Together, these macronutrients provide the body with the energy and nutrients needed to function properly. It is important to consume a balanced diet that includes all three macronutrients in the right proportions to maintain good health.

Fibre is a type of carbohydrate that the body can't digest or absorb. It's also known as roughage or bulk. Unlike other carbohydrates, fibre passes relatively intact through the digestive system and provides numerous health benefits. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. It can help to lower blood cholesterol levels and regulate blood sugar levels. Good sources of soluble fibre include oatmeal, beans, peas, lentils, fruits (especially apples, berries, and citrus fruits), and vegetables (such as carrots, sweet potatoes, and Brussels sprouts). Insoluble fibre doesn't dissolve in water and adds bulk to the stool, helping to promote regular bowel movements. It can also help to prevent constipation and other digestive problems. Good sources of insoluble fibre include whole grains, nuts, seeds, and the skin of fruits and vegetables. A high-fibre diet is important for maintaining good health and preventing chronic diseases like heart disease, diabetes, and certain types of cancer. The recommended daily intake of fibre is 25-30 grams per day for adults.

Calories are a unit of measurement used to express the amount of energy provided by food. The amount of calories in a particular food is determined by the amount of macronutrients it contains. Here's how many calories are in each macronutrient per 100g: 1. Carbohydrates: Carbohydrates provide about 4 calories per gram, so 100g of carbohydrates would provide approximately 400 calories. 2. Proteins: Proteins also provide about 4 calories per gram, so 100g of protein would provide approximately 400 calories. 3. Fats: Fats provide about 9 calories per gram, so 100g of fat would provide approximately 900 calories. It's important to note that not all calories are equal. While all macronutrients provide energy, they also have different effects on the body. For example, a diet high in refined carbohydrates and saturated fats can contribute to weight gain and other health problems, while a diet rich in whole grains, lean protein, and healthy fats can support good health. It's important to consume a balanced diet that includes all three macronutrients in appropriate proportions to support overall health and wellbeing.

Carbohydrates are one of the three main macronutrients that provide energy for the body, along with protein and fat. Carbohydrates are primarily found in plant-based foods such as grains, fruits, vegetables, and legumes. They are also found in dairy products and some types of meats. Carbohydrates are made up of sugar molecules, which can be simple or complex. Simple carbohydrates, also known as sugars, are made up of one or two sugar molecules and are found in foods such as fruit, honey, and table sugar. Complex carbohydrates, on the other hand, are made up of many sugar molecules and are found in foods such as whole grains, beans, and vegetables. Carbohydrates are an important source of energy for the body, providing glucose which is the primary source of fuel for the brain and muscles. However, not all carbohydrates are created equal. Some complex carbohydrates, such as those found in whole grains and vegetables, provide important nutrients like fibre, vitamins, and minerals. Simple carbohydrates, on the other hand, can cause blood sugar levels to spike and can contribute to weight gain when consumed in excess. The recommended daily intake of carbohydrates varies depending on individual needs and goals, but they should make up about 45-65% of total daily calorie intake for most people. It's important to choose healthy sources of carbohydrates, such as whole grains, fruits, and vegetables, and to limit the intake of processed and refined carbohydrates like sugary drinks and snacks

Proteins are complex molecules that are essential to the structure and function of cells in the human body. They are made up of long chains of amino acids, which are linked together by peptide bonds. Proteins have many important functions in the body, including: 1..Building and repairing tissues: Proteins are essential for the growth, maintenance, and repair of body tissues such as muscles, skin, hair, and nails. 2. Enzyme production: Many proteins act as enzymes, which are specialized molecules that catalyze chemical reactions in the body. 3. Hormone production: Some proteins, such as insulin and growth hormone, are involved in the regulation of various physiological processes in the body. 4. Immune function: Antibodies are proteins that play a key role in the body's immune response, helping to fight off infections and diseases. 5. Energy production: Proteins can also be broken down into amino acids, which can be used as a source of energy when carbohydrates and fats are not available. Good sources of dietary protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. It's important to consume an adequate amount of protein in the diet to support overall health and well-being. The recommended daily intake of protein for adults is about 0.8 grams per kilogram of body weight.

Fats are one of the three main macronutrients that provide energy for the body, along with carbohydrates and protein. They are an essential component of a healthy diet, providing a concentrated source of energy and helping to absorb certain vitamins and minerals. Fats are made up of molecules called fatty acids, which can be classified as either saturated or unsaturated. Saturated fats are solid at room temperature and are typically found in animal-based foods such as meat, butter, and cheese. They have been linked to an increased risk of heart disease and other health problems when consumed in excess. Unsaturated fats are liquid at room temperature and are found in plant-based foods such as nuts, seeds, and vegetable oils. They can be further classified as monounsaturated or polyunsaturated, depending on their chemical structure. Monounsaturated fats are found in foods such as olive oil, avocado, and nuts and have been shown to have health benefits such as improving blood cholesterol levels and reducing the risk of heart disease. Polyunsaturated fats are found in foods such as fatty fish, flaxseed, and walnuts and are important for brain function, healthy skin and hair, and reducing inflammation in the body. It's important to include healthy fats in the diet as part of a balanced and nutritious eating plan. The American Heart Association recommends that adults aim for a dietary fat intake of 25-35% of total daily calories, with most of that coming from unsaturated fats. However, it's also important to limit the intake of saturated and trans fats, which can have negative effects on health.

Trans fats are a type of unsaturated fat that are formed when liquid oils are partially hydrogenated, or chemically altered, to become solid at room temperature. Trans fats can be found in many processed foods such as baked goods, fried foods, snack foods, and some margarines. Trans fats have been linked to an increased risk of heart disease and other health problems when consumed in excess. They can raise LDL cholesterol levels (also known as "bad" cholesterol) and lower HDL cholesterol levels (also known as "good" cholesterol), leading to an increased risk of heart disease. In response to the health concerns associated with trans fats, many countries have implemented regulations to limit their use in food production. Some foods may still contain small amounts of naturally occurring trans fats, such as those found in meat and dairy products, but these are generally not considered a major health concern. When reading food labels, it's important to look for the term "partially hydrogenated oils" or "PHOs," which indicates the presence of trans fats. It's best to limit or avoid foods that contain trans fats and choose healthier sources of fats, such as those found in nuts, seeds, avocados, and fatty fish.

Cholesterol is a waxy, fat-like substance that is found in all cells of the body. It is produced naturally by the liver and is also found in some foods, such as animal products like meat, eggs, and dairy. Cholesterol plays important roles in the body, including the production of hormones, vitamin D, and digestive bile acids. However, too much cholesterol in the blood can lead to a buildup of plaque in the arteries, which can increase the risk of heart disease and stroke. There are two types of cholesterol: LDL (low-density lipoprotein) cholesterol and HDL (high-density lipoprotein) cholesterol. LDL cholesterol is often referred to as "bad" cholesterol because it can contribute to the buildup of plaque in the arteries. HDL cholesterol is often referred to as "good" cholesterol because it helps remove LDL cholesterol from the bloodstream. High levels of LDL cholesterol, along with other risk factors such as high blood pressure, smoking, and diabetes, can increase the risk of heart disease and stroke. To reduce the risk of these health problems, it's important to maintain healthy cholesterol levels by eating a balanced and nutritious diet, getting regular exercise, and, in some cases, taking medications prescribed by a healthcare provider. A healthy total cholesterol level is typically considered to be less than 200 milligrams per deciliter (mg/dL), with an LDL cholesterol level less than 100 mg/dL and an HDL cholesterol level of 60 mg/dL or higher.

The glycemic index (GI) is a measure of how quickly and how much a food raises blood glucose levels after it is consumed. Foods with a high GI are rapidly digested and absorbed, causing a rapid rise in blood glucose levels, while foods with a low GI are digested and absorbed more slowly, resulting in a slower and more gradual rise in blood glucose levels. The glycemic load (GL) takes into account both the GI and the amount of carbohydrates in a serving of food. It provides a more accurate measure of a food's impact on blood glucose levels because it takes into account the total amount of carbohydrates in a serving, rather than just the rate at which they are digested. Foods with a high glycemic load can cause a rapid and large rise in blood glucose levels, which can lead to insulin resistance, weight gain, and other health problems. Examples of high glycemic load foods include white bread, white rice, potatoes, and sugary drinks. Foods with a low glycemic load, on the other hand, are digested and absorbed more slowly, leading to a slower and more gradual rise in blood glucose levels. These foods can help regulate blood glucose levels and provide sustained energy. Examples of low glycemic load foods include whole grains, fruits, vegetables, and legumes. Overall, focusing on foods with a lower glycemic load can help promote overall health and prevent chronic diseases such as type 2 diabetes and heart disease. For further information click here.

RED-S stands for "Relative Energy Deficiency in Sport". It is a condition that occurs when athletes do not consume enough energy (calories) to support their training and performance needs. This can lead to a range of physiological and psychological symptoms, including impaired athletic performance, menstrual dysfunction, decreased bone density, and increased risk of injury. RED-S was previously known as the "Female Athlete Triad", which was a term used to describe the combination of disordered eating, amenorrhea (loss of menstrual cycle), and osteoporosis (low bone density) in female athletes. However, RED-S is now recognized as a more inclusive term that can affect athletes of all genders and ages. The condition is often the result of a combination of factors, including inadequate nutrition, overtraining, and psychological stress. Athletes who participate in sports that prioritize leanness or a low body weight, such as endurance sports or gymnastics, may be particularly susceptible to RED-S. Treatment for RED-S involves a multidisciplinary approach that includes addressing nutritional needs, reducing training loads, and addressing any underlying psychological factors. If left untreated, RED-S can have serious long-term health consequences.

The Basal Metabolic Rate (BMR) is the minimum amount of energy or calories that a person needs to sustain basic body functions, such as breathing, circulation, and cellular metabolism, while at rest. In other words, it's the amount of energy that the body requires to maintain vital organs, brain function, tissues, and other physiological processes that keep us alive while we are lying down. BMR is affected by several factors, including age, sex, height, weight, body composition, genetics, and lifestyle. Generally, men have a higher BMR than women due to their higher muscle mass, and younger individuals have a higher BMR than older individuals because of their higher metabolic activity. Knowing your BMR can help you determine how many calories you need to maintain, gain, or lose weight based on your daily activity level and exercise routine. You can calculate your BMR using various formulas that take into account your gender, age, weight, and height. Click here for one tool to estimate your BMR. Online tools provide a guide / basline from which to further refine your individual BMR buy montioring calorie intake and weight. Overtime a good 'feel' for your BMR can be established. Once understood calorie intake may then be calculated based on exercise levels and weight goals (maintain, gain, or lose weight).

In an ideal World we would get all our nutritional and energy needs from eating home cooked, wholesome and unprocessed foods. In our busy and demanding lives it may sometimes be necessary to get enough energy and nutritional balance by consuming supplements. Supplements in athletics refer to any dietary supplement or product that athletes consume to enhance their athletic performance, aid recovery or improve their overall health and wellness. Supplements can include vitamins, minerals, herbs, amino acids, and other substances, such as caffeine and creatine. If you identify a deficiency that cannot be addressed by eating more or changing the balance of your diet, supplements might be the way to go. If you make this decision, do your research and know exactly what you are ingesting. Some products may include ineffective or even harmful ingredients. Many substances that are performance enhancing are banned in sport. These can be found on the World Anti Doping Agency prohibited list. It is your responsibility not to take these substances. Promote the integrity of sport. Train and race clean. Be 100% Me (UK Andi-doping).

The following table provides a description of the most commonly used metrics in TrainingPeaks that allow progress to be monitored and future workouts created, as part of a training plan.

Garmin Connect autosync allows completed workouts and health data to automatically sync from Garmin into TrainingPeaks. Structured workouts created in TrainingPeaks will also automatically sync to your Garmin Connect calendar and onto your compatible Garmin device. For full details on how to set up autosync, click here.