My Top 5 Running shoes for racing and training On Clouds

I am very lucky to have the support of On Running. With no racing at the moment I thought I would share with you my favourite shoes from their collection and what I use them for. If you haven’t already heard of On here is a little bit about their technology: On’s patented CloudTec® technology is engineered to deliver a soft landing followed by an explosive take-off. The result? An unbelievably light running sensation. And no compromise on cushioning and impact protection. In other words, running on clouds (On Running). To learn more about On technology please go to their website https://www.on-running.com/en-gb/technology

Number 1: Race shoe - Cloudflash

https://www.on-running.com/en-gb/products/cloudflash/womens/neon-white

 During a triathlon, at 211g these shoes are light and perfect for a fast 5km off the bike and 10km when doing Olympic distance. These shoes are fitted with an Explosive Speedboard. The Cloudflash has a Speedboard, is unparalleled in energy transition and fatigue resistance. It loads with impact energy to change toe-off to take-off. The 14 Cloud elements below the Cloudflash are shaped to transform and transfer more impact energy from the runner into fast, forward momentum.

These shoes are perfect for my racing lightweight and fast. Plus the colour is great for the transition. 

Number 2: Off-road Training shoe – Cloudventure

https://www.on-running.com/en-gb/products/cloudventure/womens/shadow-grape

If you know me, you know I love the off-road side of triathlon. For my long runs and off-road running I use the Cloudventure. The lightweight trail running shoe that's big on cushioning and grip. Born in the Swiss Alps. I love these shoes as they are not too bulky and heavy also keeping the mud out in the wet conditions. If you are racing Xterra or off-road triathlons then make sure you check out their Cloudventure Peak. The lightweight trail-racing shoe with Missiongrip.

Number 3: Run session shoe- Cloudsurfer

https://www.on-running.com/en-gb/products/cloudsurfer/womens/glacier-black

I do two training sessions of intervals or tempo run a week. These shoes are designed as a Training-shoe for comfort during racing-flat speed.  The shoes are made for Short-medium distances, tempo training, fartlek, and road running. I find these have enough support but are also light enough for the hard sessions. 

Number 4: Long runs/easy running –

https://www.on-running.com/en-gb/products/cloudstratus/womens/white-almond

For my long run and easy running. Due to injury I like more of a supported shoe so I go for the Cloudstratus which is the performance shoe for maximum cushioning. These shoes are made for Half marathon, marathon, the medium–long road runs, heavier runners, runners that prefer a wider fit. The weight is 305g.  I just love how comfy and soft these shoes are. 

Number 5: All day fashion shoe - Cloud

https://www.on-running.com/en-gb/products/cloud/womens/all-white

I wear these shoes everywhere with a wide range of colours they are great for all occasions. They look good and are comfy. They are made to perform all day, every day for active people on the go - wherever they go. At 230g they are also really light.

So there you go, my top five shoes from On Running. Make sure you go check them out as there are loads of shoes to choose from for all activities.

Thanks for Reading Megan McDonald

3 indoor sessions, 3 different types of equipment

With more training indoors at the moment. I thought I would put together 3 indoor training sessions on 3 different pieces of equipment. The first session is on rollers, rollers are a full body work out as you need to balance, use your core and concentrate. Rollers are also good for pedalling efficiency. Session number two Is one of my favourite watt bike sessions from the app. You can also do this session on the rollers or turbo with a power meter. The session is designed to improve your sprinting ability under fatigue. Finally session number 3 is on the turbo this session is more on effort level, longer reps and as the time descends the intensity increases. I hope you enjoy these sessions, let me know how you get on.

Number 1: Roller Session

Warm up : 10min easy spin
Main Set:
· 5mins Aerobic (7 out of 10 effort), 2mins easy
· 4x (30s sprint, 1min recovery )
· 2mins Easy
· 5mins Aerobic, 2mins easy
· 4x (30s sprint, 1min recovery )
· 2mins recovery
· 5mins aerobic to push to finish


Cool Down: 10mins easy

This session works on cadence efficiency at high speed and power.

Season number 2 – Watt Bike Session. SPRINT BUILD SESSION

Warm up: 10min build into 2mins easy
Main Set: 4 x (2mins 75% FTP, 2mins 100% FTP, 2mins 115%FTP, 6mins recovery)
Cool down: 10mins easy

Session Number 3- Turbo long descending efforts

Warm up: 10mins Ramp warm up, 2mins recovery

Main set:
· 2x15mins 6 out 10, 5mins recovery
· 2X10mins 8 out 10, 5mins recovery
· 2x5mins 9 out 10, 5mins recovery

Cool down: 10mins easy


If you are looking for a triathlon coach and some motivation please get in contact with me at : MMcDonald.Triathlete@hotmail.com

5 Reasons to start S&C to help performance in cycling and triathlon.

Injury Prevention

Fewer injuries means greater training consistency and less time spent off the training, which has a huge impact over an entire season. So Strengthening of the muscles and tendons will help protect against muscle pulls and tears, both from high rate movements and from crashes.For example glute medius weakness and inhibition is one of the most common causes of ITBS and knee pain in endurance athletes. Functional strength exercises should be used to help correct these weaknesses.


Promotes Healthy Bones

Cyclists have increased risk of low bone density because cycling is a weight-supported activity. As a result, many older lifelong cyclists start strength training because it is a weight-bearing activity

Increased Metabolism

Increase your metabolism by speeding up your Resting Metabolic Rate (RMR). It takes your body more calories to maintain muscle than it does to maintain fat. A Bike ride or Long Run burns more calories than a weight-training workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle. Thus ideal exercise program for improving body composition and health includes cardio and weights.

Increase Strength

Many cyclists/ Triathletes have concerns about increasing overall body mass via muscle hypertrophy.Studies appear to show is that even though there’s often a slight increase in localised muscle mass on the key movers for cyclists and triathletes, this gain is outweighed by the performance benefits the improved strength brings.It also important to understand that muscle hypertrophy levels will be far lower with endurance training and strength training, as compared to strength training alone, which largely negates the need for concern around increased weight.

Better Form and technique when tiered

A good triathlon/ Cyclist specific strength training program incorporating functional exercises which train movements and not just specific muscles .This can help increase your body’s range of movement, flexibility, coordination, agility, strength, power, stability and balance and these factors will allow you to maintain better form and technique enabling you to tolerate a greater work load at a higher intensity for a longer duration. This is all specific exercises for your sport/ what you want to achieve. For example a stronger core and pelvic region with increased flexibility of the hip flexors will improve your running posture allowing you to be more efficient and better able to fight the fatigue felt late on the run during a triathlon race.

2019 Season.....

After ending my 2018 season early due to a 10-cm stress response in my femur, I thought it was time for a change, and I needed to rethink my next season. After a couple of weeks, I decided it was time to move home and find a training schedule that could prevent the repeat of injuries that had been holding me back on and off for the past two and a half years. It was tricky coming away from Loughborough, I knew I would miss the facilities, the coaches, and available training partners, but for my health and wellbeing, it was the best option at the time. My 2019 winter training started well, and I ran my fastest 5 miles at the Ryton Pools Country Park 5 mile race running 30.38. After a promising start, I was hoping for a good season.

The plan was to complete two Xterra races at the start of the year, the first one being Cyprus. It was all booked, and I was ready to race, but unfortunately, I d

With the Xterra World's only a month away I went to see a specialist and unfortunately, I had nerve damage which meant my deltoid wasn't working. He wasn't sure how long it was going to take to heal, but he gave me some exercises, and I made sure I did everything possible to try and wake the nerve back up. I've never had such a weird feeling when I went swimming, I wanted to swim and wanted to lift my arm out the water, but I just couldn't. The positive was every time I went swimming it got a little bit easier and a week before Xterra World's the specialist told me I could go, but there was a high chance of dislocation again, and also my nerves weren't fully working.

Racing world's cross triathlon was one of my main goals this year, but unfortunately, I couldn't race the way I wanted to, although I couldn't compete at my full potential I was just happy to be on the start line and be back in GB suit. I have to thank Dr Salas for all the work he did with me and my shoulder, I have now fully recovered, and we have decided that he will not operate on the joint due to the strength coming back. World's cross triathlon was a fantastic experience I hope one day I can improve on the result I had and be back on the cross-triathlon scene, but for the rest of the season, the focus was on sprint Triathlon.

Dislocated my shoulder just a week before. It was my fault, and I had no one else to blame but myself. I love mountain biking, and something in my head told me it was ok to do jumps a week before racing. After having my shoulder put back into place there was still something not quite right, I had limited motion in my arm, and I couldn't lift it, there wasn't any pain there, so I knew something wasn't working.

After coming back from Worlds, I missed the first two races of the British Super Series because my shoulder was still repairing from the nerve damage and my swim performance wouldn't be what it needed to be. My first race back was Blenheim Palace, and I ended up coming out the water around 90 seconds down and lucky for me I could work hard on the bike with a few of the girls to catch the front group. I entered into the transition in firth place, and my run was a lot stronger, and I finished off Blenheim Palace in 4th place. I was happy with the final result, as I could see some progress.

The Cardiff Triathlon was next on the list, and I knew I had to up my swim, but I had no idea it was a diving start - I hadn't dived since before I the accident, and it was probably the most scared I was on the start line! My swim had improved from Blenheim Palace. However, I was still a minute down on the leaders, so I had to work hard on the bike to catch the group of girls in front. But there was still one competitor out in front who's very strong. Unfortunately, the 8 of us went into transition together, and it finished with a running race, I finished off the competition in seventh but looking at the results from the year before my run has improved significantly in the past year, and I'm happy with the progress.

My 2019 split into two halves due to the opportunity to go to Japan with my family and walk up Mount Fuji; this was unfortunately arranged before the European qualifiers were announced. Still, I couldn't miss out on this once-in-a-lifetime opportunity to walk up Mount Fuji, and I wouldn't have changed it for the world as it was a fantastic achievement. I thank my dad and his work for the opportunity

The week after we returned from Japan I attended my cousin's wedding. Then it was back to reality and training ready for the national relay championships. I was racing for team Nottingham as a guest, and it was a great event and also to come away with the gold was even better! Well done to all the team for their great effort. Following that, I raced another British super series competition, where I was competing in the elite race at Mallory Park. It's a great course and a great event seeing as you see all the younger up-and-coming athletes race as well as just the elite. My swimming was struggling, and I came out in the second pack. The bike pack didn't work together, and it was all a little over the place, so I made sure I positioned myself well into the transition. I tried my hardest to catch as many girls as I could but unfortunately just missed out on a podium coming forth, but to my surprise, I came third in the British super series.

My final race of the season was Sandman Triathlon part of the Welsh Super Series, earlier in the year I'd raced at Bala Triathlon and took the win, so I was hoping to do it again. The sea was choppy, and the bike was non-drafting which paid to my strengths. However, a lot of athletes were on time trial bikes, so I had some extra work to do, but I was able to hold onto second. With a quick transition, I was off out in first and keep the lead to finish off the season with a win. I was also on TV, which was a nice change.

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Looking back at the year, 2019 wasn't the season I planned but the progress I have made over the period has been significant. I hope next season I can improve on this and I aim to race the British Welsh Super Series and some Spanish and French team races. Also, if it fits in with my schedule, you may see me on the start line of maybe some extras and cross triathlon, but for now, it's long miles and wet training!

Thanks for reading, all the best,
Megan

Fuelling for Blenheim Triathlon

Fuelling for a Triathlon is about finding what works for you and your body. Not every athlete is the same when it comes to digestion, many athletes can digest food, whereas others struggle to absorb a gel without their stomach performing circles during a race. I am going to explain in this post what works for me - hopefully, this helps anyone struggling with their fuelling.


My first tip is to practice your nutrition, you never go into a race without training so why would you go into a race without testing what you are going to consume to help your body perform to its maximum potential. So a few weeks before racing try taking a gel 10 to 20 minutes before finishing a training run. Then you can judge the results - how do you feel? Did you have enough energy? Was your stomach settled?


Depending on the time and distance of your event, this will have a huge effect on what you must consume. At Blenheim Triathlon, I will race the Sprint Distance Triathlon - the distances are an 800m swim, 20km bike and 5km run. This means I will be racing for 1 hour, so my body will need approximately 60g of carbohydrates. So I need to be careful not to over-fuel as well as under-fuelling.
My race will start at 8.30am, so at around 6am I will have my usual breakfast of porridge, this will give me plenty of time to digest it. Throughout the morning, when warming up and setting up transition, I will be sipping an SIS carbohydrate orange drink.


In transition my bike will have a 500ml bottle of SIS carbohydrate drink, this contains 47g of carbohydrates, then taped to the top tube of my bike will be a SiS GO Isotonic Energy Gel which contains 22g of carbohydrates. Having both of these on the bike means I know if I finish them both I have more than enough energy to get me through the 5km run. One hour before the start I will take a SiS GO Energy and Caffeine Gels.


The benefits of having this gel are:

"Caffeine acts centrally on the brain to lower the perception of effort, which is particularly noticeable in longer events. In distance events over 90 minutes, mental tiredness, as well as physical fatigue, plays a large role in determining performance as the event progresses. Caffeine can help to maintain physical performance in this situation.


Depleting your carbohydrate stores during exercise is one of the major causes of fatigue. Delivering the additional carbohydrate provided in SiS Energy + Caffeine Gels during exercise can help improve performance, race times and delay the onset of fatigue."

Source: https://www.scienceinsport.com/

Just as important, is your post-race recovery, warm down and fuel. The body will need protein and carbohydrates - I always have a drink made up SiS REGO Rapid Recovery, again a personal choice.

These three forms of energy are enough caffeine and carbohydrates to fuel my race. I do not always get every race spot on with fuelling, but I try my best, it is very trial and error. I would recommend working off the 60g per hour of carbohydrates when you're racing. Always consider the race duration and plan your nutrition around this, but always try before you go into the race

Five Reasons To Try Cross Triathlon

When competing in triathlon you can get stuck in the same cycle and things can become repetitive - so why not mix things up and try a cross triathlon? A cross triathlon, or off-road triathlon, consists of a lake/sea swim, a mixed terrain bike course with a higher degree of technicality and a run that includes dirt trails with natural obstacles (for example stair, sand, logs and more). All these aspects can enhance your standard triathlon skills, and you'll have fun doing so - here are five reasons to enter your first cross triathlon.

Adventure

When training for off-road triathlons, every session can be an adventure in which you go and get lost in nature and find trails and routes you have never been on before. There's also no need to worry about traffic when you’re on country routes. Take in the landscape and enjoy the change of scenery.


Location

Every race has an exceptional location - you'll visit the best of the British countryside and even across the world. For example, I'll be competing at the Xterra Cyprus later this year. These events are very attractive due to the amazing locations, but whether it's your first event or you're a pro athlete everyone is there to support you and have a good time. Always make sure you fuel correctly as these events take nearly twice as long as the standard Olympic distance triathlon.

Improves Bike Skills

Racing and training on a mountain bike will improve your handling skills on the bike - this will make you a more confident rider. Through the winter you don’t need to worry about ice on the roads as you can go out all weathers meaning you’re not stuck on turbo. I often compare MTB to a computer game, there is a hurdle to get over, and you try until you complete the challenge - then you level up. You'll notice your skills improve as you progress levels.

Challenge

Every course is different and a challenge to complete; even if you do the same course a year apart, it wouldn’t be the same, often due to nature changing. One year the course could be really boggy and the next it could be completely dry, this makes the course entirely different. You don’t know how hard the course will be until the day of the race as the weather can change the dynamic and difficulty of the route.

Improves Fitness

Mixing up training, going out on the mountain bike and trail running uses different muscles and puts your body under different stress. If your body isn’t used to this, you can get a significant benefit from the training then doing the same practice each week. So why not challenge yourself and go for a run up a mountain or around a forest and enjoy the different types of training you can do.

Make sure you go try a cross triathlon!

8 Christmas gift Ideas

It’s that time of year again time to wrap up warm and get them winter bikes out. As Christmas is just around the corner, I have decided to put together some Christmas gift Ideas for you to buy your fellow cycling friends for Christmas.

Giant Surelock Air Loop: The air lock is a super little stocking filler for the festive season. Everyone loves a coffee and cake stop on winter rides. Most importantly you need to make sure your bikes are safely locked when you are enjoying your Cappuccino and Victoria Sponge. This lock is light weight, small and easy to carry. https://www.liv-cycling.com/gb/giant-surelock-air-loop

PourFast EverCool Bottle : A liv pourfast evercool bottle is a must for winter rides as its insulted to keep your drinks warm in the winter and also cool in the summer. This helps with winter ride hydration as it is easier to drink something warm in lower temperatures. https://www.liv-cycling.com/gb/pourfast-evercool-bottle--600cc--liv

Race Day Wind Vest: Personally I would never leave the house without a gillet, having the option of adding another layer is a must. When you have just started your ride, finished your coffee stop or have to fix a puncture you can just add the lightweight, windproof layer. https://www.liv-cycling.com/gb/race-day-wind-vest-2019

Liv Signature Neck Warmer: Great versatile piece of kit, either add to the neck to keep the cold winter chill away or dress the head to keep the heat in. https://www.liv-cycling.com/gb/liv-signature-neck-warmer

Passion Womens Long Finger Gloves: Personally I’m not a fan of big heavy gloves, my hands get to hot and irritated and so these are perfect for me. These gloves are light weight, comfortable and have palm gel padding. A handy feature is the smart phone operable big finger tips. https://www.liv-cycling.com/gb/passion-womens-long-finger-gloves

Liv Quick Fix Kit Road: Keep your friend safe on the roads, making sure if they have any problems with their bike they can fix it with the liv Quick Fix Kit both for road and MTB. This pouch is suitable for under your saddle, in your back pack or back pocket. https://www.liv-cycling.com/gb/liv-quick-fix-kit-road

Rev (MIPS) Womens Road Helmet: Probably the most expensive item is the liv rev helmet a must to keep your family and friends safe. In traditional Liv colours and made with cutting edge technology plus 12 month helment crash replacement service. https://www.liv-cycling.com/gb/rev--mips--womens-road-helmet-2017

A Liv bike: For that someone special take a look at the best range of female bikes, too many to choose from, the new Envie disc range is a good place to start. https://www.liv-cycling.com/gb/enviliv-advanced-pro-0-disc-2019

Bring on Christmas

WINTER CYCLING ESSENTIALS

Cycling in the winter isn’t always the most enjoyable part of an athlete’s life, with high winds and showers, those miserable days can be made more comfortable and more enjoyable with the right equipment. So here are a few of my cycling essentials when it comes to cycling in the winter.


My number one piece of advice is to carry a rain jacket - I always carry one, even if it looks dry, as you can never trust a weather forecast at this time of year. I chose the Liv Delphin rain jacket as its light, breathable and has a snug race fit, so it doesn’t flap in the wind like a lot of other rain jackets.



The second piece of equipment that I think is a must when winter riding is a set of mudguards. They help you and your bike stay clean, and protect other riders if you are in a group. Now not all road bikes suit certain mudguards, the Speedshield Avail fenders fit perfectly as I don’t have the holes to fit normal mudguards. They are easy to fit and reusable but also look great and don’t move or make any noises, no rubbing too.




Finally, I would never go without a puncture repair kit and tools as it’s more likely at this time of year something will go wrong, with all the dirt and debris on the road. I always carry a spare tube and stickers, tyre leavers, gas canister and mini tools. I choose to carry all these in a bottle as it looks nice and tidy on the bike, but when it comes to the long rides I find you always need two bottles to stay hydrated, so a saddle bag is the best way to carry puncture kit and tools. I suggest the Liv Quick Fix Combo Kit with Mini Pump - a great product with everything you need to stay on the road and off the pavement at this time of year.




So if you don’t have these sorted yet, make sure you get prepared before the bad weather really hits

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Swimming Drills For Triathlon

Here are some swimming drills to help you improve your stroke over the winter. Ready for tracing next year

Below are some frountcrwal drills that you can put into every swim session for example (4x50 as 25m drill, 25m swim)( 4x100 25drill, 25 swim x2) When doing this only think about one drill at a time.
Skull 1:

• Improve catch and feel for the water
• Scull with both arms symmetrically just wider than your shoulders and back into the middle, changing angle of hands, keeping pressure on the water, fingertips about 30cm below surface and lower than wrist lower than elbow lower than shoulder, with pull buoy to isolate your arms

Skull 2:

• Focuses on the phase of the stroke between the catch and pull through, under the head, helps correct a wide S shape or straight arm pull through.
• Scull with both arms symmetrically just wider than your shoulders and back into the middle, changing angle of hands, keeping pressure on the water, fingertops about 60cm below surface face forward or down, with pull buoy to isolate your arms.
• Elbows stable

Skull 3:

• Developing the final phase of the arm pull through, saving up a bent elbow exit from the water (150° approx.) and prevent elbow pain when swimming freestyle
• Use a pull buoy, face in the water, keep your elbows fixed by your side and push the water with alternate arms from underneath your shoulders back to your hips, using your hands and forearms, recover under the water

Doggie Paddle:

• Powerful for developing feel for the water and bent elbow catch, rhythm and timing and keeping hand in line with shoulder throughout catch and pull phase
• Using pull buoy, alternate catch and pull strokes through to the hip, recovering underwater, extend and catch in line with shoulder by putting the wrist and bending your elbow, no pauses
• Reach and roll
• Kick on side
• Helps you develop good posture, alignment, catch set up and rotation
• Kick on your side rotated to 90°, drawing your shoulder blades together and back, keeping hand in line with shoulder with finger’s below wrist below elbow
• Shoulders back, chest forward

6/1/6:

• 
  
• Helps develop your alignment, posture and catch set up potion while introducing a stroke 6 kicks on the side, stroke and rotate, breathe and 6 kicks on the other side 6 kicks-strokebreathe-6 kicks
• 6/3/6
• Both developing your posture and alignment in the water as well as rotation, catch set up position and full stroke arm aiming 6 kicks on the side, take three strokes and breathe, 6 kicks on the other side 6 kicks-3-breathe-6 kicks

Lactate threshold Cycle Sets

Below I have put together some cycle sessions which I use to prepare for Triathlon races on race week. These are perfect to get your body working hard and also understanding what race pace is. These sessions are in total around 60-70mins long so perfect to do in your lunch break for after work. The aim of these sessions is to get you ready for race season by working at your race pace.

Key:

Cadence:(or pedalling rate) is the number of revolutions of the crank per minute; this is the rate at which a cyclist is pedalling/turning the pedals.

Race Pace: The average speed or power you will hold in the required distance of your race

Week 1
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady		90	2
	Easy		80	1
	max		100	10s
	Easy		80	1	Prep Set x3
Main set	Race pace		90	3
	Easy		90	2
	Hard		90-100	1
	Easy			2
					Main Setx4
Cool down				15
Total time				68

Week 2
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady		90	2
	Easy		80	1
	Max		100	10 s
	Easy		80	1	Prep Setx3
Main set	Race Pace		90	5
	Easy		90	2
	Hard		90-100	1
	Easy			2
					Main Set x 3
	Cool down			15
	Total time			66

Week 3
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady-160HR		90	2
	Easy		80	1
	max		100	10 seconds
	Easy		80	1	Prep Set x3
Main set	Just under Race pace		90	2
	Just over race pace		90-95	2
	Easy		80	2
	Race Pace		90	6
	Easy		80	2
	Race pace			4	Main Set x5
Cool down	Easy			15
Total time				69

Week 4
	Effort		Cadence	Minutes
Warm up			80-100	15
Prep set	Steady		90	2
	Easy		80	1
	Max		100	10 s
	Easy		80	1	Prep Setx3
Main set	Just under Race pace		90	1
	Just over Race pace		90-95	1.5
	Easy		80	1
					1st section Main Set x5
	Race pace		90	6
	Easy		80	2
					2nd set x 2
Cool down	Easy			15
Total time				69.5

Hope these sessions help