An Endurance Explosion

Unpacking the Explosive Growth of Endurance Sports
Written by Marcus Smith
Tom Walker
Oct 26, 2020
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-42

ENGINE

We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.

GYMNASTICS

To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.

HYROX

Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.

MOBILITY

Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.

PURE STRENGTH

In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.

WEIGHTLIFTING

This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-42

Track Tuesday

The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight

Wednesday Ride

This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

Friday, The Coffee Run

The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Friday, Sea Swim

With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.

Start time: 06:19 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Ride

This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!

Start time: 05:59 am

Session Length: 3 hour

Location: Bottom of the stick

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-42

Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-42

Monday:

Strength:

Pull Ups and Dumbell Bench Press


Conditioning:

Amrap 20

Car Park sandbag bear hug carry

10 hand-release push-ups

10 pull-ups

Half park run


Tuesday:

Strength:

Front Squats


Conditioning:

In a 3 minute window

10 Dual KB front squats (2x 20/16)

30/25/20 cal Row

AMRAP wall balls

Rest 2 mins x 5


Wednesday:

Strength:

A) Power Clean + Hang Power Clean

B) Clean Complex + Wall Walks


Conditioning:

FOR TIME

3-6-9 Power clean

2-4-6 wall walks

into

9-12-15 Power Clean

9-12-15 Burpee over bar


Thursday:

Strength:

KB Single Leg Deadlifts + Arch Holds


Conditioning:

EMOM 16

Min 1 - 20 alt DB hang snatch (50/35)

Min 2 - 20/15 box jump over

Min 3 -18/15/12/9 Cal assault bike

Min 4 - Rest


Friday:

Conditioning:

Another spicy Friday to end the week, and then we finish together with a Durante Special!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-42

Track Tuesday

The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight

Wednesday Ride

This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

Friday, The Coffee Run

The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Friday, Sea Swim

With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.

Start time: 06:19 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Ride

This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!

Start time: 05:59 am

Session Length: 3 hour

Location: Bottom of the stick

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-42

Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-42

Monday:

Strength:

Pull Ups and Dumbell Bench Press


Conditioning:

Amrap 20

Car Park sandbag bear hug carry

10 hand-release push-ups

10 pull-ups

Half park run


Tuesday:

Strength:

Front Squats


Conditioning:

In a 3 minute window

10 Dual KB front squats (2x 20/16)

30/25/20 cal Row

AMRAP wall balls

Rest 2 mins x 5


Wednesday:

Strength:

A) Power Clean + Hang Power Clean

B) Clean Complex + Wall Walks


Conditioning:

FOR TIME

3-6-9 Power clean

2-4-6 wall walks

into

9-12-15 Power Clean

9-12-15 Burpee over bar


Thursday:

Strength:

KB Single Leg Deadlifts + Arch Holds


Conditioning:

EMOM 16

Min 1 - 20 alt DB hang snatch (50/35)

Min 2 - 20/15 box jump over

Min 3 -18/15/12/9 Cal assault bike

Min 4 - Rest


Friday:

Conditioning:

Another spicy Friday to end the week, and then we finish together with a Durante Special!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-42

ENGINE

We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.

GYMNASTICS

To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.

HYROX

Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.

MOBILITY

Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.

PURE STRENGTH

In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.

WEIGHTLIFTING

This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-42

Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.

Tuesday

Time: 5:59am

Location: InnerFight

Session: Track Tuesday

This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-42

Monday:

Strength:

Pull Ups and Dumbell Bench Press


Conditioning:

Amrap 20

Car Park sandbag bear hug carry

10 hand-release push-ups

10 pull-ups

Half park run


Tuesday:

Strength:

Front Squats


Conditioning:

In a 3 minute window

10 Dual KB front squats (2x 20/16)

30/25/20 cal Row

AMRAP wall balls

Rest 2 mins x 5


Wednesday:

Strength:

A) Power Clean + Hang Power Clean

B) Clean Complex + Wall Walks


Conditioning:

FOR TIME

3-6-9 Power clean

2-4-6 wall walks

into

9-12-15 Power Clean

9-12-15 Burpee over bar


Thursday:

Strength:

KB Single Leg Deadlifts + Arch Holds


Conditioning:

EMOM 16

Min 1 - 20 alt DB hang snatch (50/35)

Min 2 - 20/15 box jump over

Min 3 -18/15/12/9 Cal assault bike

Min 4 - Rest


Friday:

Conditioning:

Another spicy Friday to end the week, and then we finish together with a Durante Special!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-42

ENGINE

We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.

GYMNASTICS

To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.

HYROX

Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.

MOBILITY

Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.

PURE STRENGTH

In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.

WEIGHTLIFTING

This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-42

Track Tuesday

The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight

Wednesday Ride

This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Bottom of the stick

Friday, The Coffee Run

The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!

Start time: 05:59 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Friday, Sea Swim

With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.

Start time: 06:19 am

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

Saturday Ride

This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!

Start time: 05:59 am

Session Length: 3 hour

Location: Bottom of the stick

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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