Autumn and winter months are the perfect time to take a step back and analyse how far you've come this season. It's also the ideal opportunity to assess your technique in the pool, on the bike and run as well as thinking about how you can better fuel your training and optimise recovery with smart nutrition planning.

At TCUK we offer a wide range of additional services all with the same objectives: to help you to improve and enhance your performance and achieve that PB next year!

As we head into the winter months, here in the northern hemisphere at least (zip it you lot south of the equator!), it's time to treat yourself to some training miles in the sun with a week-long training camp at Sands Beach on the island of Lanzarote.

Sadly most triathletes are accustomed to injury; whether it be a sprained ankle on a training run, a frustrating ‘over use’ injury, or the return of a nagging old injury that re-emerges season after season.

All of these scenarios can put a frustrating dampener on training and may even jeopardise the chances of completing your target race. In light of this, here at TCUK, we are delighted to introduce our latest addition to the team: former Harley Street-physiotherapist and TCUK triathlete, Sarah Crisp (pictured below).

Were you ever taught how to run? For most TCUK athletes the answer is no! This is the case for most people and goes a long way to explaining why we see so many different running styles out on the streets and at track sessions. Coach Matt Sanderson explains:

I seem to remember uttering the words ‘never again!’ after Ironman Vichy 2016. It was a race that tested the resolve of all those racing in the heat of that weekend and, for me, the pain of the run was something I thought I wouldn’t forget in a hurry.

Fast forward to morning of 26^th January 2017, the day after my birthday, and as I put the wine bottles in the recycling I sensed I had done something silly the night before but what was it…?

#TeamTCUK's nutritionist and founder of RealFoodFunc, Jon Hodgkinson, has devised this recipe for delicious salmon burgers with green bean quinoa -  the perfect mix of protein and carbs to refuel you after a long ride or run.

Preparation time: 15 minutes (set in fridge for 20 minutes)

Cooking time: 20 minutes

Ingredients:

Battling the elements and the urge to chase down fellow competitors on the bike leg, #TeamTCUK athlete Bleddyn Bridge perfectly paced his way to a sub 12-hour long distance race finish at the Cotswold 226 triathlon.

Pre-race

#TeamTCUK athlete Laura Swanton chose IM Barcelona for her full distance début and it definitely didn't disappoint. Read all about why she'd highly recommend this Ironman!

Pre-race

For the last two summers #TeamTCUK athletes have descended on the beautiful town of Morzine in the French Alps for a training camp to remember with Buzz Performance. Co-owner of Buzz Performance, Amelia Person explains what you can expect if you fancy joining us next year for some unforgettable swim, bike and run (and socialising!) triathlon training experience!

A rough swim, a puncture and heavy rain didn't stop #TeamTCUK athlete, Nikki Sommers, grabbing an AG bronze at Challenge Almere-Amsterdam 2017! 

Pre-race

On the whole I felt quite well prepared. I’d crashed my bike a month before and hurt my shoulder, but fortunately dropped a few swim sessions, and the pain settled. I had a busy month at work, with a lot of nightshifts, but managed to sleep enough and get enough training in, without getting poorly. Jon was good at listening to me, and reducing sessions as needed, so that I wasn’t too tired.

Ever thought about taking part in a time trial? #TeamTCUK coach, Ady Dench, offers his own personal insight into whether carbon bling will make you go faster and why racing on the A1 isn't for everyone!

One of the best ways of getting in a quality bike session and to test your bike set up and position is to enter some time trials. For those of you who haven’t had the pleasure of the wonderful world of ‘testing’ here is a brief guide on how to enter and what to expect.

Over the last few weeks, our regular Tuesday night run club runners have been taking to the trails on our doorstep here in the Peak District.

So far they’ve tackled a variety of routes over White Edge, Burbage Edge, Higger Tor and Stanage Edge (below) with every run resulting in a coating of thick mud, wet feet and plenty of smiles all round from everyone who’s taken part.