Just another brick in the wall

My top tips don’t need to apply to everyone, they are not prescriptive but may help you if you feel something could be improved in your training. If your training is working for you, keep doing what you’re doing.

However, if you’re aiming for a more structured approach, have big goals, are short on time or aren’t seeing the results you want, I’d like you to think about the following.

Every training session and race should have a purpose

  • Every swim, bike, or run should target an energy system, build volume and/or develop a specific skill to improve fitness, endurance or efficiency.

  • Every strength session should support the demands of your sport.

  • Every yoga or mobility session should aid recovery and help you move better.

  • Every race or event should either prepare you for a bigger goal or be your main goal - having fun important too BTW.

Think of your training like building a wall. Each session is a brick. If the brick is the wrong size - too much, too little or at the wrong time - it won’t fit properly and it affects the bricks around it. Enough poorly placed bricks and the wall becomes unstable.

It’s easy to get sidetracked by races that catch your eye, league events or a bit of FOMO. That’s why it’s important to know your season focus (or focusses).

Once you know that, work backwards:

  • choose the right races

  • structure a progressive training plan

  • and build in rest at the right times

Strength and conditioning

Strength and conditioning can sometimes push us into real fatigue, not just a short bout of DOMS. That’s why it needs to be planned alongside your swim, bike and run load, not just an afterthought or add-on. Working hard at the wrong time can disrupt your training but when placed correctly, S&C should enhance your endurance performance.

It’s also worth considering what your S&C actually is. Circuits, for example, are often more cardio-based and can significantly increase your overall training load. When you’re already swimming, biking and running do you really require more cardio?

For athletes doing little or no S&C, circuits can be helpful, a good starting point - especially as it’s  a fun group environment. But if you have the time, a structured weights session is often more effective. Compared with circuits it should be shorter, less cardio-focused and aimed at improving strength, stability and resilience to support your endurance training. This gives you more bang for your buck.

Mobility, yoga and stretching

Often overlooked, but hugely important.

Mobility work helps reduce stiffness from training, from sitting at desks or in our cars. It keeps muscles and joints working well. A good mobility session can:

  • reduce the risk of swimmer’s shoulder and rotator cuff issues

  • improve hip mobility and ease hip pain

  • loosen tight glutes and posterior chains, helping to reduce lower back pain

  • relieve stiff necks and general tightness

There are plenty of great resources available online — the key is finding what works for you and doing it consistently. My personal favourites are: 

https://www.youtube.com/user/yogawithadriene (fun, varied yoga routines)

https://www.youtube.com/@julia.reppel (run mobility and strength)

https://tommorrison.uk/ (strength, stability, mobility)

In summary

Effective training isn’t about doing more, it’s about doing the right things at the right time. Every session you complete should earn its place in your week and contribute towards your overall goal, whether that’s building fitness, refining skills, improving strength or supporting recovery.

By identifying your season focus, planning backwards from your key events and structuring your swim, bike, run, strength and mobility work, so they complement rather than compete with each other. This way you give yourself the best chance of progressing consistently and staying healthy.

Strength and conditioning should enhance your endurance training, not exhaust you and mobility work should be a non-negotiable part of your routine to help you recover, stay pain-free and move well. Simple, regular mobility, whether through yoga or targeted sessions, can make a huge difference over a long season.

Training is like building a wall: get the bricks right, place them in the right order and give the structure time to settle. Do that and you’ll be fitter, stronger and more resilient when it matters most.

Alice Barnes