Intelligent Triathlon Talk

22nd June 2011, Issue No 1.

Welcome to first issue of Intelligent Triathlon Talk. Apologies to those who have been signed up for a while - technical issues (well, us not the computer…) have delayed us. That sorted, you will receive this newsletter every 4 – 6 weeks from now on.

In this issue:

  • Improve Your Bike Time
  • Mark's triathletes get into race season
  • How has your racing been going?
  • Ask the Coach

Training Tip Of The Month -
Improve Your Bike Time

Now a lot of you probably do bike to run sessions, but how many of you do the ‘other’ brick session: swim to bike?

Do you struggle during the early stages of the bike? Do you really want to improve your bike time?

Then you need to practice the swim to bike transition.

After a swim session, get out on your bike as quickly as you can and do 15 minutes of riding slightly above race pace. You can continue riding for longer if you want, but the key is doing that first 15 minutes.

This helps train your muscles to adapt to the change in position (from open hip angle when swimming to more of a closed angle when bent over the handlebars on the bike) and change of movement pattern from swim to bike.

Another key to improving your swim to bike transition is to include some kick sets in your swim training. People often forget this in training and then use their kick in races, which means their legs are fatigued when they get on the bike.

Kick sets help to improve the efficiency of your kick and reduce overall fatigue which then enables you to cycle better.


Mark’s news: Mark is Performance Coach for British Triathlon’s High Performance Centre in Loughborough.

All my U23 athletes are preparing for selection races for the European U23 Championships.

Abbie Thorrington competed in her first World Championship Series race in Madrid at the beginning of June. She led the swim and was strong on the bike, staying in a lead pack of around 16 triathletes. She’s not quite ready to match the likes of ex-World Champion and fellow GB athlete Helen Jenkins on the run yet though, but finished in a respectable 41st place.

Mark Threlfall is getting ready for the Cross Triathlon European Championships.

Matt Sharpe is now leading the British Super Series following his most recent 3rd place in the Windsor Triathlon. Lucy Chittenden is lying second in the women’s event, after 3 out of 5 races.

Although we’re only half way through the race season, we’re already starting to plan for the coming winter. We’ve started looking at training camps, and I have been collaborating with 3 other triathlon coaches, a specialist swim coach, physiologist and strength & conditioning coach to discuss the swimming programme for the Centre for next year.

New On The Website

We’ve started putting up training plans. You can follow these as they are, or using the information on the site, tweak these to suit you.

Sprint Triathlon Training For Beginners

Sprint Triathlon Training For More Experienced Triathletes

Olympic Triathlon Training

Have You Been Racing?

We want to know about it!

Share your triathlon racing stories, highlights, top races, even disasters. It’s easy to do, and you can include photos as well.

Just tell us here.

Ask the Coach

Got a question for us? Submit it to the website including ‘ITT Talk question’ in the title and we’ll answer the first 2 in the next issue.

Coming Up

Over the next few weeks we will be adding more training plans to the website. Also, Mark is going to be working to develop videos on bike handling and transition skills. He’s a bit of a legend when it comes to bike handling so keep an eye out for these. 

While I (Rhona) write this, Mark is in Italy taking part in, not a triathlon, but the Gran Fondo, a 220km bike event in the Dolomites, Italy, with 5000m of climbing. We'll update you with how he got on next time.

And you can check out a video of one of his training sessions on a treadmill on our Facebook page!

To keep up to date with every new page on the site subscribe to our RSS feed or ‘like’ us on Facebook.

If you like this e-zine, please forward it to fellow triathletes who you think might be interested. If a friend did forward this to you and if you like what you read, please subscribe by visiting this page. By doing so you'll also receive a copy of our free triathlon training planner.

Comments? Ideas? Feedback? We’d love to hear from you. Please contact us.

See you next time!

Rhona & Mark

© 2011, Intelligent Triathlon Training, published by Rhona Pearce. Reproduction of any material from this newsletter without written permission is prohibited.

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Beginner Triathlete

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Increase Run Speed

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