Little Wins That Add Up

Being a great triathlete or endurance athlete is not just about training hard, it is about being a healthy human first of all. Being a healthy human can be difficult, life can be tough and doing the right thing all the time is not easy. One way to look after yourself and keep it simple is to work on little wins. You might just aim for one little win per day but keep trying and these little wins add up. The trick is to keep them easily achievable and if you miss a day, it doesn’t matter, but celebrate when you achieve your little wins.

It is easy to make up your own little wins but here are a few ideas to get you started. Maybe write them down when you have done one – in your calendar, on a notepad or in your training plan.

  • Eat an extra piece of fruit
  • Get an extra 15 minutes sleep
  • Turn off your phone before bed to get a better-quality night’s sleep
  • Do your stretching exercises
  • Go for a walk for 15 minutes instead of social media
  • Stroke a cat or dog – reduces stress
  • Get your drinks bottles and kit ready the night before
  • Try out an exciting new recipe
  • Read a book, magazine or article
  • Enjoy your favourite comedy – laugh more
  • Smile at a family member or friend
  • Smile at a stranger
  • Charge your Garmin before it runs out
  • Try a new running or cycling route
  • Play a board game with a loved one
  • Check your tyre pressures
  • Do a sweat test
  • Listen to your coach!

Is Triathlon the best way to boost your health & fitness?

Is Triathlon the best way to boost your health & fitness?


If you’re looking to improve your overall health and fitness, triathlon training is an excellent option to consider. It involves swimming, cycling, and running, and can provide a wide range of benefits for individuals of all ages and fitness levels. Whether you’re a seasoned athlete or a beginner looking to improve your overall health and wellness, incorporating triathlon training into your routine can help you achieve your fitness goals and enhance your quality of life. In this article, we’ll explore some of the general health and fitness benefits of triathlon training.


Cardiovascular health: One of the most significant benefits of triathlon training is its positive impact on cardiovascular health. Triathlon training combines swimming, cycling, and running, which are all excellent aerobic exercises that can help improve your heart health and reduce your risk of heart disease. Regular triathlon training can help lower your blood pressure, reduce your resting heart rate, and increase your cardiovascular endurance.


Weight management: Triathlon training is a highly effective way to manage your weight and improve your body composition. The combination of swimming, cycling, and running can help you burn calories and build lean muscle mass, which can help increase your metabolic rate and improve your body’s ability to burn fat. Additionally, triathlon training can help you develop healthy eating habits and maintain a balanced diet, which is essential for long-term weight management.


Strength and endurance: Triathlon training requires a high level of strength and endurance, which can help you develop lean muscle mass and improve your overall physical fitness. The swimming, cycling, and running components of triathlon training target different muscle groups and can help you build strength and endurance in your legs, core, and upper body. This can help improve your overall functional fitness and make daily activities easier and more enjoyable.


Mental health: Triathlon training can also provide significant mental health benefits. Regular exercise has been shown to reduce symptoms of anxiety and depression, boost mood and self-esteem, and improve overall cognitive function. Triathlon training can also help you develop a sense of accomplishment and purpose, which can enhance your overall well-being and quality of life.


Social connections: Triathlon training can be a highly social activity that can help you connect with like-minded individuals and build a supportive community. Joining a triathlon club or training group can provide you with a sense of camaraderie and motivation, as well as opportunities to learn from experienced athletes and share your own experiences.


In summary, triathlon training can provide a wide range of health and fitness benefits, including improved cardiovascular health, weight management, strength and endurance, mental health, and social connections. Whether you’re a seasoned athlete or a beginner, incorporating triathlon training into your fitness routine can help you achieve your goals and enhance your overall health and well-being.

What can Triathletes learn from the Tour de France

At the time of writing, the first rest day stage of Le Tour was yesterday and I’m watching stage 10 and the beautiful beaches around La Rochelle. Apart from watching the legends of cycling such as Sagan, Alaphilippe or Bernal, what can a triathlete learn from the worlds toughest sporting event? Spoiler free. The wind…

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Ironman Certified Coach

This summer I have been busy taking the Ironman University coaching course and I’m delighted to say that I am now an Ironman Certified Coach. The course features a huge range of topics covering sports science, physiology, the art of coaching as well as developing a training plan for swim, bike & run. Aimed at…

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We are now a Strava Club

Did you know that Pennine Endurance Coaching is on Strava?

We have our own club for my coached athletes and friends. Strava is the biggest social network for triathletes, cyclists and runners and I know many of you use the app regularly. Strava is also great at finding new routes for your training, supporting your friends and making new friends.

For my coached athletes – watch out for a future blog post on how to use Strava to maximum effect and how to avoid a potential pitfall.

https://www.strava.com/clubs/pennine-endurance

Return to Training & Racing

British Triathlon have announced this week that we can return to training from 25th July and racing from the start of August. At the moment the guidance only includes outdoor sessions so unfortunately no details on restarting pool swimming or indoor gym sessions. Essentially a coach can create bubbles of up to 5 athletes and…

This content is for Pennine Endurance Squad Member (Annual – 3 Months Free), Pennine Endurance Squad Member (Monthly), and Pennine Endurance Club Member (Monthly) members only.
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