Sleep – why you should make it your number 1 recovery tool

“The benefits of sleep cannot be overstated. It’s hands-down the most powerful recovery tool known to science. Nothing else comes close to sleep’s recovery-enhancing powers.” Christie Aschwanden Sleep should be the most important recovery strategy in our training programs, and yet sleep can often undervalued in our quest for improved personal performance. When your life … Continue reading Sleep – why you should make it your number 1 recovery tool

The benefits of a good swim warmup

Swimming is a sport which is heavily reliant on good technique, rather than pure fitness, for performance. This is primarily because of the significant force of water upon your body as you move through it. The more efficient your technique, the faster you will be able to swim for the same effort. Developing a good … Continue reading The benefits of a good swim warmup

Single Leg Balance for Core Stability

This dynamic exercise improves your balance, strengthens your glutes, mobilises your hips, and activates the intrinsic muscles in your feet. Although it seems to be called "Running Man' balance on Google, it's a great stabiliser for both runners and cyclists, and I highly recommend you include it in your core training routine. The key muscles … Continue reading Single Leg Balance for Core Stability

Got some Covid19 Zwift fatigue in your quads and back? Hero Pose can help with that!

The day before Lockdown I was lucky to get my hands on a smart trainer and I joined the Zwift community. Until then I’d only ridden on a basic trainer when it was too difficult to get my ride done outside. Like many others in the world at present, I’ve been clocking up several good … Continue reading Got some Covid19 Zwift fatigue in your quads and back? Hero Pose can help with that!

Stay Swim Strong with this Yoga Workout

No pool? No home gym? No problem – I’ve got you sorted to be able to maintain your upper body and core strength with this routine during the Covid19 lockdown. One of the great assets of having a regular yoga practice is that you can develop functional strength without needing any equipment. Yoga harnesses the … Continue reading Stay Swim Strong with this Yoga Workout

Downward Facing Dog Pose – a full body stretch for every athlete

This full body posterior stretch is an excellent fundamental pose for both lengthening and strengthening your body. It builds strong wrists, arms and shoulders, while releasing tension in your back, hips, hamstrings, calves and ankles. Both runners and cyclists can benefit from the all-over stretch. For swimmers, this pose can help build upper body strength … Continue reading Downward Facing Dog Pose – a full body stretch for every athlete

Skipping hand in hand with a gorilla over the 140.6 finish line (repost)

I was honoured to be asked to write a guest post for KAW Tri Boutique (aka Kick Ass Women) to share my triathlon comeback journey. Why would a yogi decide to do an Ironman when she turned 50? There’s a short answer: in my early twenties I’d had a fling with triathlon, and loved it, … Continue reading Skipping hand in hand with a gorilla over the 140.6 finish line (repost)

Free your Shoulders and Upper Back with these Stretches

Swimmers, cyclists and triathletes are prone to aches and niggles in their necks, shoulders and upper backs. There can be many causes, but two common ones are repetitive use injuries, like rotator cuff pain in swimming; and having poor upper body posture from hours hunched over your handlebars or looking up from your aerobars. There … Continue reading Free your Shoulders and Upper Back with these Stretches

NZ Blackcurrants Pack a Performance Punch

Did you know that eating a handful of blackcurrants could improve your speed, endurance and recovery? New Zealand blackcurrants have gained attention because they appear to have unique health and performance properties not found in other fruits. Specific running and cycling benefits have been observed following blackcurrant ingestion, whereas performance improvements following intake of other … Continue reading NZ Blackcurrants Pack a Performance Punch

Lengthen Your Stroke With This Stretch

There are four phases to the freestyle swim stroke: the catch, the pull, the exit and the recovery. If you do a web search how to improve your swim stroke, you’ll find oodles of technical advice and plenty of conflict. Which isn’t really very helpful when you want to learn how to go faster in … Continue reading Lengthen Your Stroke With This Stretch