Tips & Tricks to get you training & performing better.

1. Keep the easy stuff easy, so you can keep the hard stuff hard.
2. Execute the basics first and fill in the rest of the details later.
3. Consistency beats everything.
4. Test your fitness regularly & adjust your program accordingly.
5. Your training plan shows where you want to go but it can be adapted when neccessary.
6. Find a favourite repeatable running/cycling route.
7. Practice gratefulness, training should feel enjoyable as it’s a privilege to be able to work hard at something you are passionate about.
8. Share the journey with people who care.
9. Write down your goals and remind yourself of them often.
10. Give it a few minutes – if the workout feels impossible try warming up for 10mins, if after that you still feel like it’s too much, rather rest & recover.
11. Break big sessions down into smaller pieces.
12. Focus on the process not the outcome, meaning break down a larger goal into smaller goals which feel attainable.
13. Don’t be afraid of failure – rather set a massive goal and come up short than to set an easy own and achieve it comfortably.
14. Celebrate the small wins along the way.
15. Experiment with fuelling before, during and after workouts.
16. Track your resting heart rate as a measurement of recovery.
17. Follow the 10% Rule – never increase weekly volume by more than 10%.
18. Sleep is the most powerful recovery tool.
19. Incorporate sauna sessions or train in the heat when preparing for a hot race.
20. Film your sessions when working on technique