When swimming in open water, a swimmer acts like a displacement vessel that creates a bow wave with both forward and lateral movements. The direction and size of these waves depend on the swimmer’s speed and size. Here are the key principles to keep in mind when drafting in open…
Understanding how to have an athlete at his or her best come race day is a crucial aspect of programming. Whether you’re a coach or an athlete, it’s important to have a clear understanding of the individual’s strengths and weaknesses, as well as the timing of the event. If you’re…
Hyponatremia means roughly “low salt levels”, and can be brought on by decreased ingestion of sodium or by increased intake of sodium-free or sodium-low fluids. In effect, hyponatremia is a state in which your body’s electrolytes are too dilute. In extreme cases this can lead to death. In milder forms,…
Lactate threshold, known as LT2, MLSS, anaerobic lactate threshold, or OBLA, is a crucial performance metric for athletes in various endurance sports. However, achieving the highest lactate threshold alone does not guarantee being in top shape. Optimal performance requires a multifaceted approach, including mental strength, improved power-to-weight ratio, enhanced fat…
It is important to strengthen the feet of a runner because the feet and ankles play a crucial role in providing support and stability during running. Strong feet and ankles can help to reduce the risk of injury and improve overall performance. Proper foot placement is also important for runners,…
Training with restricted carbohydrate availability (RCA), also known as low carbohydrate or carbohydrate restriction, is a dietary approach that involves reducing the intake of carbohydrates. This training might manifest in the form of early-morning sessions before breakfast, in a fasted state or twice-daily sessions, with minimal refuelling within or in-between…
The lactate test is a blood test that measures the level of lactic acid made in the body and the heart rate during a step test. In this protocol power or pace is increased in regular steps, heart measurements and a lactate sample is taken towards the end of each…
Thought I would share my take and write a little bit about the exciting world of athlete performance optimization and how everyone, not just young athletes, is benefiting from the advances in sport science and expert coaching. Firstly, today’s athletes have more resources than ever to improve their abilities and…
In this blog post, I want to share my knowledge and experience, compiling the most common mistakes that less successful runners and triathletes tend to make so you can learn from them and achieve your own success. With my guidance, you can avoid the frustration and wasted time that I…
Recovery is a crucial aspect of training for endurance athletes. It is often said that at the very top level, everyone trains hard, and the one who wins is often the one who was able to recover fastest, absorbed all that training and then was able to race fresh with…