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The 95% Phenomenon

The 95% Phenomenon

Interval training at Jeju camp earlier this year.

One of the many questions coaches and athletes ask when using Moderate, Medium, Mad as a perception of effort level, is why we also advise that at top speeds to hold no higher than 95% effort. Is this not contradictory?

I want to clarify that I believe this is an essential ingredient of building performance but also maintaining it over long periods of time.

Here are three reasons to explain my thinking:

1) Holding manageable technique:

Speed as well as endurance comes from holding a manageable technique under pressure of effort.

Very early on in my swim career I heard from a wise old coach that tough is not how much you can hurt or be hurt, but is Technique Under Fatigue – TUF. This has been pivotal in my success.

You may notice I say ‘manageable technique’, rather than good technique. If you can’t handle the technique and be able to replicate it over the duration of the race distance then it’s not manageable. When technique is not manageable, the performance breaks down with the degrading of the technique as you fatigue.

Many a world champion has had questionable techniques in regards mechanics, but have been able to control their particular technique for long periods under fatigue – as well as pressure of competition.

This is manageable technique.

When going all out, and giving it every physical exertion, one tends to tighten up and lose the fluidity and thus control of their natural technique. This applies to each discipline – swim, bike and run. I have found over years of trial and error just taking that perceived 5% off from giving everything allows the athlete to hold their stroke or stride while under high exertion. This impacts performance in a most positive way.

2) Overtraining

Speed and all out effort, and not distance is the main instigator of over training.

One can with proper training travel prodigious distance with little or no negative impact on performance, however, short efforts done too frequently bring on massive fatigue very quickly. Placing the 95% target in the minds of athletes alleviates that possibility somewhat. Thus, I see it as an important part of the overall picture of controlling the efforts to allow longer seasons of high performances.

3) Injury

Being at the very best speed one can achieve heightens the risk of injury by a huge amount. The 95% mantra again puts a small insurance policy of control within the “mad ” part of the preparation.

I hear some ask what about the absolute speed training?

Here is something to think about for you coaches. We have seen in all disciplines that I emphasise shorter distances, with many repetitions to develop speed. I do this using the principle that it’s the acceleration to top speed that is the primary source of improvement in speed. I am absolutely certain of this.

Science may not have yet caught up with it, but like most other innovations we have followed before they were accepted, this too will be agreed to in the future by the sports scientists.

Our results are proving it yearly. However, for now I can only add that the firing of the muscle cells to accelerate, is the most important recruitment for improvement. Not the amount of time spent at that maximum speed.

In conclusion;

Max speed or all out effort, can be self defeating. Mad is about controlled top effort. To go 95% is certainly very uncomfortable – but it is controlled. It is TUF (Technique under fatigue).

Trisutto.com online triathlon coaches are available to help improve your performance here.

Inquiries about Trisutto coaching development can be made to: robbie@trisutto.com

Training in the City: Treadmill

Training in the City: Treadmill

Nicola Spirig at Bad Ragaz earlier in the year.

Some might have read my blog Training in the City where I described the benefits of bike training indoors using a turbo trainer. Not much has changed in my thinking about bike training since – I believe a trainer is the most effective (and safest) way to improve an athlete’s cycling power.

As much as I like bike trainers, I was never a great fan of treadmills in the past. I wasn’t particularly keen on running on the band and watching myself in the mirror. On the bike you can at least watch something on TV or laptop, or even read a book during the easier recovery sessions. On the treadmill once the effort exceeds a certain level even watching TV becomes pointless.

However, a number of my athletes live in big cities or lead a very busy lifestyle, only being able to devote a limited amount of time to training. Winter weather in most parts of the world is not very inviting to run outside and short days also make it hard – so why the resistance to running indoors?

For a number of people running is a form of escaping their daily routine, an opportunity to leave the office or home and go outside, breathe in the fresh air and enjoy the outdoors. All these benefits are unfortunately lost when running indoors.

We at Trisutto.com understand this and would never force an athlete to run on the treadmill if they were strongly opposed to it. However, running on the treadmill (similarly to a turbo trainer for the bike) is one of the most effective, time efficient and safest ways to improve one’s running. Trisutto.com for years has promoted running on treadmill and the majority of our athletes both pros and age groupers train on them regularly with great results.

Why is this the case?

Effectiveness:

You can do pretty much every possible type of workout on the treadmill (assuming it can go fast enough for you!)

1) Speed work – no problem, for most of age groupers 60 second sprints will be done below 18 kmph and most of mid-range treadmills have a maximum speed of 18-20 kmph. Most of the commercial treadmills used in gyms have maximum speed of 20 or even 25 kmph so even our top pros will be sufficiently challenged by them.

2) Threshold workouts – again for 3-5 minutes very hard efforts we don’t need more speed that most treadmills offer.

3) Strength – pretty much all treadmills have an incline functionality now and we can do our ‘hill work’ on them.

4) Endurance – well, this is the type of workouts dreaded the most by athletes, anything longer than 60min turns into a suffer fest. However, if you break your session into a more manageable chunks it is actually not that bad. Instead of running 15km non stop try to do 15x800m at the pace you want and have 200m jog between or speed up for 30-60 sec from time to time. Similarly you can run a series of 3min intervals at your designated pace, 1 min slower between. These slower (or faster) sections are not necessarily meant to allow you for recovery or make your run extra hard but they break the monotony of running at one gear for a prolonged period o time. Another example of ‘not-so-boring’ session I give to my athletes is 60 min non stop run increasing the pace every 10min by 0.5 kmph. If you add 10min warm-up and 10min cool down you would have run of 80min without even realising it.

5) Brick sessions can be also easily done indoors by combining bike and run sections with a very quick transitions.

Efficiency:

Running on the treadmill can take less time than running outside. If you are lucky enough to have a treadmill at work or at home or live close to a gym you can very quickly jump on the treadmill. Just putting on a singlet and shorts and press the start button takes very little time. No time wasted for deliberating about all the variables, how cold it is outside, is it going to rain, do I need a rain jacket, do I need a warmer top, where to run? We end up putting on few layers of clothing only to realise after few minutes that we over or under dressed for the conditions. All this takes precious moments and reduces time available for training and often the effectiveness of training.

Safety:

Running on the treadmill is usually safer than running outside, especially when it is dark, the weather is bad, the surfaces are uneven and slippery. I know a number of people (including myself) who have been training for months for their ‘A’ Race only to have their dreams of a good performance destroyed by an ankle sprain or a similar injury sustained while running outside at dark, on snow, mud, or on wet cobble stones.

Another aspect often overlooked is the risk of respiratory-relates sicknesses, whether it is a common flu, cold, bronchitis or something more serious. A number of athletes experience an increased risk of such issues when running outside, especially if these are long sessions and they may get cold or more intensive intervals and they breathe hard. After such sessions the immune system is more exposed and does not fight infections as effectively as normal. From my experience running indoors greatly reduces risk of such infections (assuming the treadmill is in a well ventilated and clean environment).

Is running on a treadmill a must?

Obviously not, but there are plenty of examples of very successful athletes doing a significant part of their running training on treadmills. Not only Trisutto.com pros (most notably Nicola and Daniela) and our age group athletes run regularly on treadmills, but there are plenty of other well publicised examples like Simon Whitfield famous for his treadmill runs at home in Canada during winter months.

Not all of us are blessed with nice weather or enjoy getting cold or wet. Running on the treadmill provides a great alternative, giving all the benefits of running outside and getting fitter in a more controlled environment.

Trisutto.com online triathlon coaches are available to help improve your performance here.

Raf_TreadmillA new addition to our ‘Performance Center’ in London. Bike trainer a treadmill:

The Gwen Factor: Greatest Triathlon Runner Debate

Gwen Jorgensen in action at WTS Gold Coast.

Two weeks ago Helen Jenkins put in a terrific all-round performance to take the win at WTS Gold Coast. The victory breaking an outstanding two year winning streak of Gwen Jorgensen.

As soon as Jenkins crossed the finishing tape I was receiving emails:

Is this the chink in Gwen’s armour that will affect the Olympics? Can they breakaway? Are these the tactics you were planning with Nicola?

Firstly, I don’t believe so. Gold Coast was her first big race of the season and had a unique bike course. And while she lost touch with the breakaway she still ran very well.

All Champions lose eventually, and a rare race loss should only highlight her wonderful achievement in the sport.

Gwen’s emergence and now domination of triathlon over the last 2 seasons has been nothing short of fantastic. A testament to her and her coach’s dedication to improving all facets of her racing. They have worked very hard and we at Trisutto.com tip our hat to any athlete who turns themselves into a champion. Whether competition to our still recovering Champ (Nicola Spirig) or not.

Gallagher_Carney97Specialist runners used to dominate women’s triathlon. 

Greatest Triathlon Runners of All Time

That said, I would however like to address those commentators who pronounce Gwen ‘the fastest ever’ with little context or appreciation of the sport’s history.

Gwen is very fast, but a ‘never seen before’ phenomenon she is not. We shouldn’t forget so many of our other great athletes over the history of ITU triathlon who use to run every bit as fast, if not faster, but are now forgotten because they competed in a different era of non-drafting triathlon.

The Australians

In 1994 a former cross-country running star, Rina Bradshaw (later Hill), won the World Indoor Triathlon Championship with a 9:12 (3km) run split to finish on the track. 22 years later and this speed would hold up against any in the modern era.

The 1996 ITU World Champion, the late great Jackie Gallagher, won the biggest 10km race in Australia while competing in triathlon. On that day she ran 33:12 after a 5km swim and 80km worth of bike training. When Jackie retired from triathlon and duathlon racing (where she also had 2 World Championships) she represented Australia in the marathon (2:32 PB) at the Commonwealth Games and won bronze.

The 1997 ITU World Champion, Emma Carney, was a devastating runner with scintillating 3km and 5km runs to her name in athletics. With an equally strong bike, Emma, for those with short memories, along with Vanessa Fernandes, have not been surpassed as the most dominant female athletes in World Cup history (19 wins).

The 1998 ITU World Champion, Jo King, also had been selected for the Australian run team while winning the Junior and Senior triathlon World Titles. People might want to look at footage of the tall, lean Jo cutting through the field and see who it reminds them of.

jo_king_98Jo King winning in 98.

But let’s look a little broader.

Erin Baker (New Zealand) won the 1987 ITU World Championship and her last race was to win Kona. She competed at the 10km Olympic trials and ran 32:40.

And one can only imagine the damage Carol Montgomery (Canada) could have done under the current format of women’s ITU racing. A strong swimmer and Olympic level runner, Carol had the potential to destroy the fields we see in ITU today.

Don’t believe me?

A 15:36 PB for Carol over 5km.

2000 ResultsA farcically short 10km at the 2000 World Championships cost Carol Montgomery the gold.

So we see triathlon has had many great women runners who are largely ignored in current day comparisons because of the different format of racing.

The Greatest of All Time Debate

Every year or so we see the tri mags create an updated ‘list’ of the greatest triathletes ever, each more biased towards current athletes than the last. The latest from 220 Triathlon just two days ago.

The list shows great athletes no doubt, but the extent of the analysis is to look at people’s CVs and then judge ‘the best’ based on a tally of results on paper. Sport doesn’t work like this.

It means that athletes like Loretta Harrop are often left off the ‘top’ lists, when she should be one of the first chosen.

Loretta_Harrop

Why? As we have seen in 96′, 97′, 98′ we had women ITU world champions who were all terrific bike / runners capable getting out of the swim in the second or third packs, riding themselves through the field and blowing everyone apart on the run.

Loretta more than anyone changed that.

With a crushing swim / bike combination the 99′ World Champion helped usher in a new era of racing whose impact is still being felt today. How many ITU short course winners since 99′ have come from way back in the swim? I’d say few if any.

When making comparisons what is also totally misunderstood is that in combination with Barb Lindquist and Sheila Taormina (as good as swimmers as Gwen is a runner), we saw a racing style that would still be dominant today.

I’ve had multiple current ITU coaches who were around back in the early 2000s ask me sheepishly:

‘Sutto is it just me or would Loretta still beat most of these current girls?’

To which I reply: ‘I’ve already tried to drag her out of retirement.’

Had Loretta, Barb, Siri, Sheila and co been racing today, the current generation would be struggling to get on the podium, let alone dominating. That will be hard to accept for some, but it’s an honest assessment.

Women’s triathlon has gradually evolved to swim-run dominance (the best exponents being Emma Snowsill and Gwen Jorgensen) and those making comparisons seem to have not accounted for the fact that today’s standard of cycling would not have matched up well at all.

If you wanted to beat Loretta you had to withstand a 40km time trial blowtorch on the bike first – which evidence suggests most of the current girls wouldn’t be able to.

We have seen multiple breaks this year, including at Gold Coast, and what is telling each time is the main pack’s inability to shut down the serious riders.

What happens every time Flora (Duffy) puts on the after-burners? Half the pack don’t even realise she’s gone let alone know how to close her down. And observe the difference in the second pack when the Spirig train is not there pushing things along. For her supporters complaining ‘No one helps! No one takes a turn!’ It’s not because they don’t want to. It’s because they can’t.

This is not to diminish Gwen’s achievements in any way. You can only race in the format and beat the competitors who line up against you on the day, which she has done time and again. For our American supporters, Gwen has the potential to improve and truly achieve GOAT status. And we’ll be the first to congratulate if and when she does so.

But in the meantime if we are going to have lists about the ‘best ever’, such judgements should be made on the basis of a deeper understanding of the sport and recognition of our past champions’ true place within it.

Brett Sutton has coached 16 ITU World Champions.

Trisutto.com online triathlon coaches are available to help improve your performance here.

Learning not Copying

Learning not Copying

Coach Harald with the great man, Haile Gebrselassie.

As a coach working with elite and age group athletes I am regularly confronted with questions regarding the training programs – including nutrition, regeneration, injury prevention – of my elite runners.

Often the motivation behind those questions is to get “the secret” used by the top athletes and then copy it accordingly. The same happens across triathlon if you read any forum of what age groupers are posting and discussing:

“having read the newest article about how [insert name of elite athlete] is doing, I am now going to try…”

This is usually a good recipe for failing big time.

My mantra is try to understand why this athlete is doing it his or her way and then learn from it. Don’t copy.

Once you have learned the reasoning behind a particular approach, only then consider implementing the given ratio behind it carefully in your training.

Usually, doing the above is not so easy. More often than not my athletes come back to me to asking why the ‘new [insert name of elite athlete] set’ is not working for them.

This is why you have a coach in the first place. So that he / she can customize your training for your needs, abilities and goals. (Which in my experience are a bit different than sub 2:10 marathoners…)

Keeping in mind the above – let me give you some take aways I’ve learned from the “secrets” of African elite runners:

Lema @ KeniaLemawork Ketemas and the squad in action. © Henri Salavarda

Volume

Elite runners complete between 180-240km per week. Some even more. Do you want to copy that? Many running programs focus on mileage but you have to look into the time they spend doing that mileage. Of course, training twice a day is usual with the exception for very long runs. Usually it is 1:10h – 1:40h in the morning and then 0:40 – 1:00h running in the evening. So we are talking 2:30h of running at the most with very good recovery in between.

Does this sound more manageable to you than attempting to copy 200km? Almost none of their runs are done are longer than 2:30h because it needs to much time for recovery. Learn from that.

Intensity

Of course they have all the sessions in their plan (interval, fartlek, hill running etc.) but not too much of them in order to recover.

Here the discussion begins when you are looking at their speeds doing the intervals. Never forget – elite athletes have their threshold much closer to their maximum than age groupers thus they can work much harder at given programs. Copy it and you will probably work too hard doing yourself no good at it.

Recovery

This is one of the “real secrets”. Since they are elite and it is their job, they can afford to sleep unbelievable amounts of time. A typical training day looks like this: get up – train – eat – sleep – eat – rest – train – eat –sleep.

If you can manage that, maybe you can start thinking about copying. Otherwise think twice…

Eating

If you ever saw what African runners eat during their regular training (everything!) and especially the day before the races one can only laugh at discussions around “low carb”, “no carb”, “paleo”, “vegan” and all the rest of the diets.

Of course things like alcohol and sugary drinks are a no go. Basic healthy, organic foods are the main source. Besides that, there’s no secret to it and supplements, except Vitamin D, are no issue.

Harald_Ethiopia_CampAt camp in Ethiopia this month with age group athlete, Bryan.

Gadgets

Most of the runners I know don’t use any heart rate monitors but love their GPS watches to track their training. For me as a coach it is also very helpful in seeing intensity (measured in speed not heart rate zones) and volume.

To give you at least one piece of practical advice regarding volume running. You’ll find most of the running is done on trails. “Asphalt training” is actually a special form of training planned accordingly to prepare the body for this hard surface. If they’d transfer their mileage straight to asphalt they would get injured very fast.

I guess this is a take away which can be copied: try and get off the crowded streets, reduce the load on your joints and ligaments for a better recovery.

Harald Fritz is the coach of multiple Red Bull ‘Run for Wings’ Champion and Rio Olympic marathon hopeful, Lemawork Ketemas. 

Trisutto.com online triathlon coaches are available to help improve your performance here.

 

Addis Ababa Training Camps

 

Moving With Your Best Two Feet

Moving With Your Best Two Feet

Coach Mat O’Halloran on deck at Gran Canaria this week.

When most athletes think of injuries, they think of shoulders, back, hamstring, etc. However, in the world of triathlon, one of the most important, overused and under-cared parts of our body are our two feet. Even when we are not training, they are at work in our daily lives. The reality is that they can be rudimentary to various pains in the rest of our bodies. They can be the root of a small but significant discomfort and antagonise other injuries due to overcompensation.

Organised foot care goes back thousands of years. There is proof that even Pharaohs in Egypt and noble men in southern Babylonia took care of their feet using golden tools. Beyond the modern aesthetic and part of good grooming (feet, toes and nails) – once upon a time, a small issue with your feet, could quickly escalate into a full blown life threatening problem. Most especially if it compromises one’s ability to hunt or escape danger.

Feet_PharaohsEgyptian & Babylonian nobles knew the value in looking after their feet!

Once foot pain arises, it may compel athletes to put more pressure on the other foot or to land on another part of their foot, of which can quickly cause soreness or strain on another area of your lower leg. As the reality is that we take 10’s of thousands of steps each day. Then, since triathletes are exposed to various environments at the pool, racing/training sockless or being in extreme outdoor situation, the risk of infection with an open wounds is greatly increased. This is especially true when using multiple types of foot wear that might accumulate various bacteria over time.

The solution not probably associated with High Performance triathlon programs?

Investing in a monthly pedicure can help prevent ingrown nails, blisters and toe numbness. By removing dead skin, calluses, warts and corn, it increases circulation and makes the skin smoother. This will help to lessen friction with any outside surface and prevents ‘pockets’ to form. Particular since it’s an area with little muscle and fat, the thin skin and prominent tendons, make topical problems more likely. The major idea, if to PREVENT these problems.

Beyond the basics benefits of a pedicure, many end with a short foot massage, of which can give great overall health benefits and relaxation to the whole body or mind. There’s plenty of literature on foot reflexology that shows the existence of a connection with various internal organs.

Foot Chart

Here are additional various tips to maintain healthy feet:

  • Clean your shoes regularly
  • Always wear clean socks and buy those of superior fabric
  • Get a pedicure once per month, but not before a big workout or race
  • Wear properly cushioned foot wear to walk around after big workouts
  • Self massage your feet before bed
  • Soak your feet in warm salt water when you feel blisters coming or before cutting your nails
  • Pop and drain blisters sooner than later, sterilize and let them breathe at home but cover when outside
  • Don’t walk barefoot in foreign or potentially dirty areas

Another critical aspect, is to avoid wearing flip flops too often or for extended periods. Especially after a workout, when you have any foot/lower leg issues or open wounds. It’s proven that your gait or walking style is altered when we wear flip flops. Our toes are forced to curl and grip the sole as we lift our feet, this can put extra strain to our arch, Achilles or calf. All the while providing little to no arch support. All this can trigger tendinitis or increase inflammation in various areas of our lower leg.

In fact, a 2009 report on the Today Show, according to the University of Miami, they once found a single pair of flip flops with 18 000+ different types of bacteria.

I’m not saying avoid flip flops, simply limit your use of them, especially before/after workouts, before races or when you know you will be on your feet for extended periods of time. If you do live in a very tropical, hot or humid country like I do – definitely invest in top end brands like Fit-Flop, Reef or if it’s your thing, Crocs. And of course, keep them clean by washing them regularly!

In the end, keeping our feet healthy is a fundament part of our health, wellbeing and history. While modern civilization permits our feet to be under used and become a bit weak, for triathletes it can be the source of many problems that go beyond ugly feet. So invest a little, take the extra time and get your feet taken care off, to see for yourself, the overall benefits of superior foot care!

View Coach Mat O’Halloran’s full profile here.

Trisutto.com triathlon coaches are available to help improve your performance here.

A Marathon Every Third Day

A Marathon Every Third Day

Running at our Pre-Kona camp in Jeju, South Korea.

With the exploits of the Bird (Daniela Ryf) producing arguably the best long course triathlon season yet seen, there was a lot of media and ‎interviews about the training she was doing.

Some of these were taken out of context and so I hope to clear up some of the printed statements about her training for our followers. The ‘I ran a marathon every 3rd day ‎’ quote in the Slowtwitch Hunting the Million Dollar Payday article sent many racing to their keyboards about how hard the training must have been.

ST: Going into Kona, I noticed that you had never gone faster than 3:07 at Ironman marathons at Switzerland, Kona and Frankfurt. With Mirinda Carfrae a proven 2:50 Kona marathoner, it seemed you needed to run under 3 hours in 2015. How did Sutton transform you?

Daniela: Training. In St. Moritz, I ran a marathon every 3rd day during a phase of 2 weeks. So I was ready to go under 3 hours.

While very proficient, English is still Dannie’s third language, so I will provide a broader explanation of how this works in context of the training.

Yes, we did run a marathon distance every third day.

However, it must be stated that the distance was completed over a 24 hour period. We did not run a marathon non stop in any part of the preparation.

To address the question. There was no need to ‘transform’ anything. Unlike some athletes who I have prescribed over distance marathon runs to in the past, Dannie is a runner of high ability and doesn’t need to complete that kind of training.

In fact not high, extraordinarily high. I think this should also be made clear to people under the impression that the run may be the ‘weaker’ leg. It’s arguably Daniela’s strongest. She can run like a scalded cat when she has to.

33:23 run split to win WTS Seoul.

One can see here on a very strong ITU course where Dannie’s bike and run strength rises to the top. Out kicking the best in the world, including two Olympic champions, over the last kilometre. Unfortunately ITU make sure courses like this are close to non-existent and so her run ability over a hilly course was less showcased than it should have been.

But when you’ve run 33 minutes something for 10km it should not be seen as arrogance to suggest you’re ready to go sub 3 for a marathon when you’re fit. It’s being modest.

So where does the broken marathon every third day come from?

The number of steps to be run at Kona still need to be accounted for in one’s training and the body must be adapted to that physical level of eccentric pounding.

So in the last third of her preparation we decided we would accomplish a marathon distance on her legs at least once a week in the last 8 weeks in preparation phase.

This was a minimum of two times a week.

What form did it take?

It was done in three forms:

1) As normal marathon training. Two runs. A long run ‎followed by an evening recovery run. The second run to complete the distance needed to get to 42km.

2) A split ‘Triple Run’ day with one of the runs (usually the third) done on a treadmill. These were sets of 1 hour and would involve running 1-15 km ‘as you feel’ with pick ups. An interval or fartlek workout and also a non-stop run on the treadmill. Again ‘as you feel’.

3) Most likely the most controversial, but in my mind the smartest. At times when we could see Dannie was too tired to do one of the above we would break the run up into multiple shorter sessions.

Within the third form we had two different models:

If feeling OK the day would be a Moses Kiptanui day.

AM: Wake up run with 5 x 6-8 seconds acceleration pick up.

Mid morning: Hill rep session. Short, but strength recruitment for the next session.

Afternoon: Fartlek session above race pace. Nothing super quick, just more accelerations in between the warm up or warm down.

PM: Non stop between 30-40 minutes (max) usually on run machine to ‎finish the day.

Or

If totally tired we would do the four runs all as easy recovery. This was not done very much.

Moses KiptanuiMoses Kiptanui run day.

This four runs a day system was very beneficial to my mind as we didn’t do any other training on bike or swimming. It allowed for complete rest on arms and bike leg loading.

I’m sure most readers would agree with me that if I’d I asked them to run 30-45 min four times in a day they could complete this with minimal effort. So it was for Daniela, who would wake up recovered and ready to hammer the swim and bike the next day.

To put the above into more context we at Trisutto.com do not believe in the need for females to run every day. In fact we encourage ‎the run ‘every other day’ approach even for the pros.

This curtails over-use injuries and the stress fractures that the female athlete is more likely to confront than the men. So we make no apologies for the fact that on run day we run and we run frequent.

However a broken ‘marathon’ day is nearly exclusively followed by a swim and bike day with no eccentric pounding on the body at all.

Will she race at Dubai?

For our supporters yes, Daniela Ryf will be participating in Dubai. However it will not be with the focus of completing another Triple Crown in mind. Rather a support and appreciation for her sponsors Bahrain Endurance and the Prince’s initiative in triathlon.

She started training on January 1 to prepare to cover the distance and this race will follow with a full break of three months. We will then restart her career in line with the new race calendar as a result of the new innovations in the sport. A small break and a recalibration of her goals and career will ensure that she has the best chance of continuing to compete at the best of her ability for years to come.

In Ironman physical burnout is a real phenomenon. We at Trisutto address this and make no apologies in making the best decisions for the longevity of all our valued customers, from World Champ to our beginner groups.

Trisutto.com online triathlon coaches are available to help improve your performance here.