From swims in a surfer's paradise to iconic Alpine, here we’ve compiled a list of some of the toughest, craziest and memorable sprint- and Olympic-distance races on the planet. 　　In terms of qualifying criteria, we’ve capped the total race distances at 60km and have picked the optimum water temperature at 21C (warm, but not too warm to make it a...

　　Most runners experience this question at some point – just how fast should your legs be working for maximum efficiency? Wonder no more, as two-time 220 coach of the year Andy Bullock explains all you need to know about running cadence... 　　What is running cadence? 　　Running cadence, and its effect on efficiency, is an interesting area. 　　With running, the speed...

　　Coaches often quote the statistic that top distance runners run at around 180 steps per min. However, on its own, this information tells us nothing. 　　After all, you could take 180 steps in 60 seconds and go nowhere! Crucially, you must move forward with each of those steps. And not just forward, but forward as much as you can, without...

　　A recovery session, as the name implies, should enhance or facilitate recovery. In doing so, it should not add any additional fatigue. But many people don't stick to these simple rules, instead overdoing it and adding on pointless mileage. 　　As you'll discover, we're just focusing on bike sessions here. So here's the how and why you should do a recovery...

　　Warming up for a run mostly involves gentle jogging and dynamic stretching but how often do you pay attention to your feet beforehand? 　　I would say most of us spend little or no time getting their feet ready, which is surprising considering they do most of the hard work! 　　With over 7,000 nerve endings, 33 joints, 26 bones and more...

　　You've trained for months, honed your nutrition plan and tapered like a pro. But when it comes to triathlon race day you've forgotten your goggles/timing chip/run shoes/bike (delete as appropriate). Admit it, we've all done it. 　　But help is at hand in the form of the 220 Triathlon race day kit checklist. Here to replace that post-it note covered in...

　　As you move through race season, don’t forget to identify the strengths and weaknesses of every individual performance in order to improve your overall strategy and reduce the finish times. 　　Race experience leads to enhanced performance, or at least it should. And much of that experience, itself, comes from taking part in regular racing events. 　　Each year, our technical performance...

　　Anyone who's raced hard has felt it – the moment that elephant jumps on your back and your speed begins to ebb away. 　　Your breathing becomes laboured; limbs get heavy and start to burn; and the only way to temper the pain is to ease off and watch as other competitors disappear over the horizon, never to be seen again....

　　Welcome to this guide that will help you avoid the five most common mistakes beginners make when running in Zone 2. If you're new to heart rate run training, you know how hard it is initially. This guide will help you avoid common mistakes and make it easier to start. 　　This post will discuss the five mistakes most people make...

　　There’s no specific time that you must wait before doing interval-style sessions, as the term ‘interval’ simply means a designated period of time or distance at which you will change the level of effort and therefore speed at which you run. It’s all about having structure. 　　What are the benefits of running? 　　How to start running 　　Can you overdo interval...

　　Wearing the right triathlon clothing for your race can be a game changer. Not only will it allow you to save time during the transitions, but it’ll help you feel comfortable on the day and focus on what’s important. 　　With so many options, plus the added complication of three disciplines, it can be difficult to know where to start. Elise...

　　Welcome to this beginner's guide to Zone 2 running! If you're new to the idea of heart rate zones and training, Zone 2 runs are a type of low-intensity cardio that runners of all levels can benefit from in many ways, such as: 　　Mitochondrial development: Zone 2 runs are a type of low-intensity cardiovascular exercise that can help your body...