Every year after the annual Celtman celebrations we usually get to reflect on collective performances. This year is the first time that every athlete who started the full distance completed with us picking up another 5 blue and 4 white shirts. Training Peaks used to recommend getting to a CTL of 145-185 prior to completion of a full distance triathlon and it's pleasing to see they now say 85-150+ depending on goals. CTL is termed as "fitness" but we would see it more as "consistency". Our data tells us year in year out that if you want to have a good day a CTL of over 100 is good insurance for a solid day out ( not always!) and that scores of 120-130 result in premium performances. 2 overall wins and oddly both were in the range 122-125 the day prior to the race. If you are sub 100 it doesn't automatically mean a sub par day but in all but 4 cases over 13 years under 100 is a DNS, DNF or a hard won white shirt. The 4 exceptions? 2 guys with priors - ie sub 10 IM performances and multiple years of banked training. The other 2 are really interesting as both were from a Hybrid background with a deep background with a high functional strength content. There is so much more to this but no 1 daughters graduation beckons! Later

Hi folks, Looking for advice and recommendations - - For open water use ow goggles or would pool goggles be fine? I use the magic5 mirrored in the pool - In the water should I wear neoprene swim cap or just fine with two normal rubber swim caps? - Jacket for the run - I use a Ron Hill jacket for running which I believe is waterproof, thoughts on this being acceptable so long as I have all other kit? Thanks

Hi All, we are heading to the white loch for the south side open water debut. I think its about 12-14c but not really sure. Hoping to get in the water btw 4-4:30pm. All welcome!

Hi all, I’ve been trying to figure out some good snacks to have whilst out training or for race day, to supplement gels. I’ve tried out rice krispie bars, rice cakes, Stryker rice bar, Waf-fuls, and god knows what else. They all have drawbacks for me ao looking for advice from the athletes in here 🙂 Currently trying some banana lunchbox loaves, which are really easy to eat, have 19g carbs but I’m a bit worried about fibre. Any recommendations?

Last week we had 2 combatants at the european duathlon champs Powerman Alsdorf. John managed a 15 min course and distance PB and Nathalie ( yes her again) took Gold in her age cat. This week Andrew heads to Challenge Gran Canaria and the yoofs are heading to the first round of the British Super series. That has us looking at the lead in to the races and every athlete asks what is the best taper? As with all good coaching questions the answer is 'it depends'. There are multiple factors to consider ( and the science is not definitive) so we have to look at: 1. The demands of the race 2. The importance of the race - A, B, C 3. Where it sits in the overall season plan 4. How the individual reacts physically and mentally to a taper ( this will be influenced by age, conditon, recovery needs, nerves..etc) Very much not a simple thing like reduce volume and maintain intensity. What works for one person may not fit another and what is good for say a 5k run race like Fast ad Flat vs IM Lanzarote are completely different things. The single stand out tip for heading into a race is make sure your nutrition and hydration ar topped up - regardless of the severity or length of the race. A nice little 'cheat' on hydration we use medical goods. If you hit the medical tent post race in a state of depletion they generally hook you up on a drip with a nice saline based hydration fluid. Essentially it is the same as the rehydration sachets you can buy in the pharmacy so prevention is better than cure so a sachet a day 2-3 days out and the muscles at a cellular level willbe fully hydrated on the start line. In the UK it is called diorylyte!