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Skip your way indoors to a faster run!

Skip your way indoors to a faster run!

In our last blog we discussed how using the treadmill and turbo could enhance your triathlon. Within our own coaching group we have extended that to commercial swim benches, home made remedies, and swim stretch cords. However, in a lot of European communities since the blog, home detention has now become the norm in controlling this particular virus. One area I didn’t touch on, but I know through personal experimentation and use over many years and that might not be highlighted by the mainstream tri world, is the value in skipping. 

Over the years, I have tried to introduce the teaching of skipping to my athletes. The goal to become competent at it, so if they did acquire a certain type of injury, such as hamstring strain, or a bike induced hip flexor strain, then skipping could be an outstanding alternative to still keep the feel of running. It might also enhance ones motor neuron facilitation ability because of the coordination it teaches between arms and legs.

I was not very successful in encouraging athletes to master this skill, as it was viewed as not necessary to have a skipping rope in their kit bag. However when that type of injury arose, I would see athletes run to by a skipping rope, which then wasn’t as effective because their skipping ability was near zero. Hence none of my ‘new’ athletes have experienced skipping programs.

It was my podcast interview with Greg Bennett this week that brought back memories of all the 1990s athletes, who saw me do extraordinary amounts of skipping at every squad turbo session. Being an ex-professional boxer, I can handle a rope, and was encouraged to skip the same amount of time they did on the turbo. 

Back in those days turbo was something athletes outside of my group did not do as part of regular training. Yet in the early days we would do group turbo workouts a minimum of 4 times a week, and be on the turbo for a minimum of 1 hour 30 minutes, and up to 2 hours 30 minutes. Seeing me suffer along with the athletes seemed to quell the mutiny of ‘coach why can’t we ride on the road like the others’ debate. 

Why I mention this, is because at that time I would run squad athletes only 3 times a week – and I would join them. The run program was 2 x 7km runs a week where we would run easy to 3.5km then turn around and bolt for home. They would also do a 10km run one day a week before swim squad, while we waited for our 1 hour pool lane allocation. 

I mention this as full disclosure for all that say you were running a lot more. I’m pointing it out as if I said I only skipped, and did no running, no one would believe me, except for those in the squad that knew that’s all I did. Yet I would beat the majority of them in the twice weekly training runs, and as a non runner do rather decent times when the squad would do a local run race. 

The point I’m making is this –  I did at times do running only blocks for experimental purposes, even up to 160km a week. But in all cases never ran as fast as when I skipped as the base training. 

My daughter Zali incorporating skipping into her ski training.

While this may be anecdotal evidence (n=1), I can say the one or two cases where athletes did skip, it improved their running. The more skill you have the more you can get out of it. However I can assure people that have yet to try the rope, that if you are only half competent, then 1 minute of skipping with varying rests done for 15 to 30 reps, will test the fittest of triathletes! 
Doing 15 x 3 minutes with a 1 minute break is a workout that will have the fittest, after getting up off the floor, say ‘that’s one hell of a workout!’. 

If as a kid you skipped, it will take about 3 sessions to come back to you. So this tool can be an exceptional advantage if you by force of your government are locked up indoors.  All you need is a rope (I suggest the plastic variety as then the cadence can be a lot faster), a space as little as 1 square metre, or a hall you can go up and back, and a wooden floor or a rubber mat. This is most important, as skipping on cement or a hard surface can induce shin splints. Done with music, it can be a very enjoyable workout. 

Now before you say I can’t skip, I’m hopeless, there is a second possibility, which I can again put a personal stamp of approval. That is running on the spot or pretensions to skip without a rope! Two of my boxing pre-fight training camps were done in a certain gym, where everybody in there was an expert skipper. The boss was insistent, even if you were being trained by another coach,  we all did the gym warm up together. The boss was the ‘boss’ in his house and he had about 170 fights himself.  So respect was always given to such old warriors in these gyms. If you didn’t show respect…then you got hammered.

So we would do 5 x 3 minutes with 1 min rest running on the spot; in the warm up! What was different than normal running on the spot was the goal had to be 300 steps in the 3 minutes. That was the lowest acceptable amount, and he would walk around with a stick, and actually counted if he thought you were under his lowest acceptable level.  The best at it would pump out 400, coincidently or not, these were usually the quickest punchers in the gym without exception. 

I remember I could hardly walk for three days when I first entered that gym. I was fit but the tendons behind the knees would just seize up.  There was no weight bearing, but the speed of these little 4 cm steps would exert such force on you, if you weren’t used to it just flat out killed the tendons. Now, I say this to warn people that these two innocuous exercises are tough if approached with no respect.

However, the moral of the story is you don’t need to have a track, or a trail to keep your running in good stead.  Even without a treadmill in your home, if you go to the skipping or spot running, I can assure you with just a couple of runs outside when the menace has passed, you’re going to be very very surprised by how well you can run after being indoors for a month. 
I’ll bet on it! 

Just the way I see it,

The greater the skill, the more effective the drill, however you don’t need to be this good to get a benefit! Credit:

Swim Benches for Triathlon

After our blog on the humble turbo trainer, we received requests for my thoughts on swim benches, and other swim tools used out of the water. As we have quite a few online athletes who work not only  shift work but in remote places, I thought we could pass on a little history with swim benches.

Let’s first answer the burning question, do you believe they are beneficial? The answer is an unequivocal yes. However, it depends what kind and if you use it to:

  • replace a swim workout
  • incorporate it with your training session
  • because you don’t have a pool alternative .

Then there are the many different swim benches available. Before I discuss some of them in detail, let me list them in my order of merit:

  1. isokinetic swim bench
  2. pulley system swim bench
  3. weighted pulley system swim bench
  4. own body weight resistance swim bench
  5. stretch chords. Or a bench set up with chords

Each of these apparatus can be improved further with a small tool, called the swim halo. With this device on your machine it can promote an arm position that mimics the correct position of the arms in the water.

Halo Swim Bench

Done properly swimmers who drop their elbows can be taken through the correct movement on the swim bench out of the water, so instruction can be very effective indeed.

As far back as 1978 I was using isokinetic boxes to develop my own swim benches. As I became a little more sophisticated around 1986 I was making them on the walls of our gym to be specific for breaststroke as well as butterfly. My squad would do a swim workout from 9am – 11am but I would still add between 2 and 4 workouts a week on these machines. These swim bench workouts being a minimum of 45 minutes of work.

It is fair to say that in triathlon I have not used them, as time becomes critical training for swim, bike and run inside the one Triathlon program. However as a teaching aid, or a replacement for lack of pool time availability, they are excellent.

Why do I prefer the isokinetic over the other 4 types of benches?  With this devise the power output lifts with the effort and acceleration of the stroke. This is crucial.  Benches that do not do this are counter productive as the weight or resistance is static along the full movement, and hence is dictated by the weakest point of your stroke.   The power phase of the stroke does not then have the necessary resistance to be developed as it could be. This is a massive problem. I have experimented with just strait isometric exercise on some of my lesser loved machines and I have found that I get a better result doing that in 3 or 4 static positions rather then doing the full swim stroke.

The second reason I ‘love the isokinetic movement’ is that once accustomed to it there is zero muscle pain the day afterwards – none. This is so important when doing multiple sports. We can do very very hard workouts for 1 hour 30 minutes on isokinetic machines and the next day zero soreness.  I have done only 25% of the work on other benches and athletes can’t lift their knives and forks at meal times for 3 days, they are that sore, and impedes training in the other disciplines.

One last point I’ll make on the execution of technique, is when using a swim bench, and trying to include the proper swim arm recovery. After the initial first ever session I personally abandoned that procedure. We recover the arm just by letting it swing back normally. I’m positive not doing a full swim recovery is not impeding improvement.

In summary,  if an athlete has pool access and only swims 3 times a week would I replace one of these swim workouts with a swim bench workout? Just the same answer when I’m asked should I replace one of these workouts with a gym session that will make me stronger. The answer from me is no.  And just if you miss-understood: No.   No.    No !

However, it is a legitimate tool to improve swimming if used correctly, and a great piece of kit for any level of swimmer




Key Performance Tools: The Turbo

Key Performance Tools: The Turbo

The terribly sad events of the past days are once again a reminder of the ever increasing dangers when training on public roads. It is worth reminding ourselves that the single most efficient and result producing tool for triathlon cycling improvement is the turbo trainer.

Discussing training with age group athletes at our training camps, I observe that so many who already have a busy work and family schedule are also spending so much time ‘commuting’ to training, or engaging in activities that our Trisutto pro (non-working, no kids) athletes do not have time to do!

A lot of the programs I see incorporate gym strength training, which is a waste of valuable time in pursuit of sports specific strength, and also will not develop your specific skill level in any of the three disciplines. Instead we incorporate strength work directly into the disciplines of swim, bike and run.

The reasoning is simple, but very effective:

What we’re trying to do is engage and strengthen the muscle groups that actually perform the discipline while using the correct skill technique for our sport.

Riding a turbo is far superior to road riding if you wish to become a bike monster! It can be controlled, it can be monitored and through smart training I’ve seen the turbo turn many a poor cyclist into a good one. For busy age group athletes, riding the turbo is also time efficient, with no commute to get to training routes considered safer for riding. Instead just hop on, and ‘give it a tonk’!

Always have and always will be a fan of the turbo.

In my earlier days a turbo set was an every second ride occurrence, however with the onset of ITU legal draft races I let it go. With the last years increasing focus on Ironman I reintroduced it as a big part of what we do. Athletes don’t have to work on if it is not to their liking, however let me be clear:

It is the key to opening the door to time-trialling success, and is at the core of our TBF (Total Body Force) method. The turbo:

– Addresses time management issues (no commute, no gym).

– Better promotes strength acquisition within the specific cycling muscles

– Addresses safety concerns of training on public roads

– Is suitable for all weather conditions (too hot, too cold, too wet), seasons, daylight or nighttime hours.

Efficient, Sport specific and Safe Bike Training

Priorities – What Will Really Make You Faster

Priorities – What Will Really Make You Faster

During our off season, many of us ask ourselves what our priorities are for the next triathlon season.

Different people have different priorities. For some it may be improving their swim, learning more about different training methods at a training camp, or perhaps upgrading their equipment. Sometimes this can lead to buying new equipment we don’t really need (or want), although another jersey or a new bike may provide motivation to train harder. 😉 Priorities all serve a similar purpose – to help us to be faster in the next season.

Every year there are ‘breakthroughs’ in new equipment, training protocols, recovery methods, and nutritional products. However, we should not forget the basics, of what actually makes us faster. It is training  and common sense…, so often forgotten or over shadowed by the promises of improvements without effort or commonly called ‘free speed’.

I recently came across an article (Forget The Gadgets and Hacks: Nail The Basics) which examined these current trends in a simple but powerful comparison. Athletes who are chasing the ‘last’ 1% might have forgotten that what actually makes them faster is the ‘first’ 99%. The 99% being the basics: a sound training plan executed well, accompanied by recovery (primarily sleep) and good natural nutrition.

It is my belief as a coach that even sound nutrition and recovery are secondary to a good training plan executed well!


Avoiding the gadgets decreases distractions. Photo: The Guardian

I would like to use the example of an athlete I coach. She has a very demanding and stressful job, gets by on limited sleep, and her nutrition could be better. She has a basic understanding of equipment, and her position on the bike has room for improvement. Despite what many would see as shortcomings, she has instead focused on the 99%. The result; a 2 hour improvement in her Ironman.

Why has she improved?
She takes her training seriously, yet is not tempted or distracted by the 1%. Whilst training is a priority in her busy schedule, she still finds time for family and friends. However what she does not spend time on is reading about triathlon, researching new equipment, trying superfoods, doing fitness tests and analysing every workout! Her head is not filled with clutter. If she has an extra 30 minutes, she goes for a short swim or a run.

With permission below are extracts taken from her race feedback after her recent ‘A’ race (where she recorded her huge Ironman distance PB).

  • I was so fit and felt so good. I was actually thinking the other day that one of the advantages of always eating sweets and all sorts of things is that then in the races I can eat anything on the bike with no problems at all. I ate so many chocolates on the bike that for a moment I thought I would end the Ironman weighing more than when I had started!
  • Yes it is true about pushing more in the Ironman. I do not think I could have pushed more on the run, but then when I see the pictures at the finish still looking so fresh, I am wondering if I just wanted to look good for the picture, that I always keep 1% energy to cross the finish line, or maybe simply that I still had something more to give?
  • My bike position, indeed, possibly loads to improve (I did not tell you as I felt embarrassed but I had not practiced with the aerobars on my bike before the race except that day in 70.3 race last month, all the aerobar position I had practiced was on the watt bike in the gym).
  • My friends and triathlon colleagues were shocked by my performance in the Ironman, and started asking about the type of wheels I had as they noticed I never had aero wheels before. None asked about the training plan, the coach ( or all the effort we have put in to make me fitter; rather it was like they credited it to the wheels only.
  • We did certainly cause some sort of shock in my club as I was first female in the race and nobody expected this considering I was one of the slowest people on the bike at any distance and now many want to know about what do I do, what bike I have, etc etc. I would rather be unnoticed and keep doing my training.
  • I am recovering much faster than I had expected. I have been doing 20 minutes of swim, or very easy bike every day, and that has helped a lot.
  • Training for the Ironman was easy. Every day I did the training plan you sent me. I have no time to read or think about my sessions, it is your job to do all this stuff and give me sessions that are right for me.

The improvements this athlete achieved last season were great. Could she improve more? Probably yes!
We start this season with more experience, and with that we may choose to focus more on nutrition, better equipment and recovery. Last season we worked with what we had, with the time available, and what she was comfortable with. We concentrated on the first 90%, resulting in an outstanding race performance.

Happy Training and a successful 2017 season.


Rafal Medak is a coach based in London.
Join Rafal in Maspalomas, Gran Canaria in March and April for his Triathlon Camps. online triathlon coaches are available to help improve your performance here.


Bike Shoes & Cleat Positions

Daniela Ryf with the mid-foot cleat position.

Since working with Age Group athletes it is clear that they usually want to know about the specific, technical parts to our training. Unless we’re talking the bike. On the bike questions usually come down to the mechanical side and why we use specific equipment.

The three most commonly asked questions in order ‎of popularity:

1) Shoes & Cleat positions

2) Size of Cranks

3) Seat position on the bike

It doesn’t matter in which country, these are the hot topics.

Let’s address the first today.

With Daniela Ryf’s explosive performances this year and the wearing of the Biomac ‘ballet shoes’ early in the season, it has created the buzz around the fact that the shoes are in fact are custom made for mid-foot cleats. Thus giving a completely different position on the bike.

While this position was new for Daniela, several squad members have been using a compilation of different cleat positions since 1993.

Our Head German Coach, Jo Spindler, used them for 10 years while racing extremely successfully and running off the bike with times equal to the sport’s superstars. I will ask Jo to follow up on this blog with his take on the topic in more technical detail.

Diana Riesler_BikeJo Spindler coached athlete & multiple Ironman Champion, Diana Riesler.

However, for now I will point out why we incorporate them into some of our athletes’ programs:

The number one point is we do not use them primarily to help bike speed.

I am in the business of training triathletes. Not cyclists. We use this set up primarily to enhance the run component of our ‎triathlon.

While remembering our bike set up is a total package. Pedal placement does not take place without crank length and seat angle position being accounted for. We don’t just change the shoe position, we break it down in finite parts just as we do with the swim.

There must be a reason for any change and it must not fit just what is best for the bike, but what will work in harmony with the run.

Mid-foot in my opinion is superior in time-trialling and running off the bike if one pushes bigger gears and does not rely on the spinning motion. There is a view that it can be beneficial to higher cadences ‎also, but I personally use it for the less spin inclined.

We do not advocate it for the drafting races.

While it may be easy to assume it works for Daniela Ryf because of her superior size plus talent – as an example I would prefer to look to Diana Riesler, who had a breakthrough year in 2015 with Ironman 70.3 and Ironman wins. Diana has ridden at least 10 Ironman performance with a sub 5-hour ride. What makes that so impressive? She weighs 52kg. A pocket rocket on the bike who has improved her run greatly with each season.

Diana also rides more forward and deep, just as the Angry Bird. She wears the custom Biomac shoes as explained here. Size and power of the athlete is not the main ingredient to the sub 5-hour club.

Diana_Jo_ShoeDiana’s customised cleat position.


We use the shoes on very few athletes because they must be able to cope with the psychological aspects of using a technique that is not espoused through the triathlon community.

However, if athletes can and are willing to change their position on the bike it is our opinion that it takes away some of the workload off specific calf muscles, that in turn allows the athlete to run faster and further off the bike. online professional coaches are available to help improve your performance here.

Intensity Measuring Tools – Pros and Cons

Intensity Measuring Tools – Pros and Cons

A few of our gadgets.

Intensity is the measure of how hard we are going. As endurance athletes we need to care about intensity because we don’t want to go out too hard and explode, or too easy and leave time on the table.

There are multiple ways to measure intensity; heart rate monitors, GPS units, pool clocks etc., but the most important one that all athletes should strive to master is ‘perceived exertion.’ I highly recommend it because we have it with us all the time and it doesn’t need batteries or recharging. I also really like the fact that it makes us pay attention to what’s really going on in our body – it engages you and this engagement is what helps us raise our level big time. Why is that? Because focusing on perceived exertion makes you pay attention to your breathing, to your muscles and to your fatigue level. Yes, it can very subjective (particularly when just learning) and that’s why I have no problem with beginners using the technology during their first couple of seasons.

My veterans on the other hand always get “the look” by Coach when they are fussing about with their power meter zones or heart rates during workouts and races. I like to remind them that when you are gadget oriented you are susceptible to letting the numbers tell you how you are feeling. If you’re an experienced athlete and are still relying on a piece of equipment to tell you if you are executing properly then there has been a breakdown in the process already.

It’s a hard sell, but I often tell my age-group athletes not to waste 30 valuable minutes every day downloading and analysing every day activities on their Strava or Training Peaks accounts. Truth is it’s completely unnecessary, and 99% of the sub 8:30 Ironman triathletes I know don’t bother with things like that themselves. Why? They say they are too tired to be fussing around with it and instead would rather sleep the extra 30 minutes a day. To me that sounds like an excellent choice!

Race smart, but be brave in trusting yourself and your training.

Coach Luis Villavicencio had 7 World Championship qualifiers in 2015. online triathlon coaches are available to help improve your performance here.

Luis_SquadSome of our Thursday morning swim animals this week!