Transition Tips: Mastering the Bike-to-Run Switch

Multisport events require athletes to seamlessly transition between disciplines, and one of the most critical transitions is from the bike to the run. Mastering this transition can greatly impact your overall race performance. In this blog post, we will explore valuable tips and techniques to help you conquer the bike-to-run switch and enhance your multisport experience.

  1. Understanding the Significance of Transitions: Transitions are the moments where races can be won or lost. Efficiently transitioning from the bike to the run can give you a competitive edge. The bike-to-run switch involves unique challenges and adjustments that require specific attention.
  2. Minimising the “Jelly Leg” Effect: One common challenge in the bike-to-run transition is dealing with the “jelly leg” effect. This phenomenon occurs when your legs feel shaky and unsteady as you transition from the cycling motion to running. Techniques such as practicing brick workouts and gradually increasing the intensity of your training can help minimize this effect.
  3. Efficient Bike Dismounts and Mounting: Smoothly dismounting your bike and quickly transitioning to the run is essential. Practice dismounting techniques, including unclipping from your pedals and executing controlled stops. Similarly, work on mounting the bike swiftly and efficiently, maintaining your momentum.
  4. Organizing the Transition Area: An organized transition area can save you valuable time and reduce stress during the race. Arrange your equipment in a logical order, such as laying out your running shoes, socks, and race number in a sequence that allows for a smooth transition. Practice setting up and organising your transition area to streamline the process on race day.
  5. Practicing Transitions in Training: Integrate transition practice into your training sessions. Set aside time to simulate the bike-to-run transition, focusing on quick changes and minimising wasted time. By rehearsing transitions, you’ll develop muscle memory and increase your confidence during races.
  6. Mental Preparation and Focus: Transition areas can be chaotic with numerous athletes rushing around. Mental preparation is crucial to staying focused and calm. Develop a mental checklist to follow during transitions, ensuring you don’t overlook any crucial steps. Visualize smooth and efficient transitions during your training sessions to build mental resilience.
  7. Improving Transition Times: Transition times can significantly impact your overall race performance. Look for areas to streamline your processes, such as pre-tying your shoelaces, using elastic laces for quick shoe changes, or practicing quick clothing changes. Every second saved in transition adds up.
  8. Insights from Experienced Athletes: Learn from experienced athletes who have mastered the bike-to-run transition. Seek advice from coaches, join multisport communities, and read success stories from seasoned athletes. Their insights and tips can provide valuable guidance for optimizing your transitions.

Mastering the bike-to-run switch is an essential skill for multisport athletes. By understanding the challenges, practicing techniques, and maintaining focus, you can improve your transition times and enhance your overall race performance. Remember, transitions are not only about saving time but also about maintaining momentum and mental clarity. With dedication and practice, you’ll become adept at transitioning smoothly and confidently, setting yourself up for success in multisport events.

We hope this blog post has provided you with valuable insights and strategies for mastering the bike-to-run transition. Happy training and successful racing!


8 Nutrition Tips For Runners

Running nutrition is essential, whether you are a novice or seasoned runner. Whether or not to eat before your run though, is a personal choice and also dependent on the session goals. If you’re heading out for an easy run or duathlon lasting up to around 60 minutes, then you don’t NEED to eat, but if you choose to, that’s fine also. Your body stores enough glucose for around 60 minutes of exercise, so it’s not overly important to feed before runs of this time, especially if weight loss is your goal.

If you’re going for longer run or going for a hard session such as a 5km time trial or some HIIT work and the output (ie speed/pace) is important, you may want to fuel appropriately with some carbohydrates, both complex and simple and a little protein. Just ensure that you don’t go too heavy, too close to your session and you time your fibre intake sensibly, so you’re not caught short 😉 

Got An Event? Don’t Forget Your Running Fuel

Eat about 1.5 to 2 hours before the start of your event. Don’t forget the golden rule, though “Nothing New On Race Day”. If you’re racing for less than an hour and you dont usually train on a meal, you can get away with little or nothing, just ensure you fuel well the night before. If its a longer race, go with standard training breakfast around 2 hours before the start of your event.

Nutrition Is Your Bodies Fuel. Keep It Going During Training

We’ve covered before training or racing, but what about during? We already now your body stores enough carbohydrate fuel for upto around an hour of training, so less a super sprint or 10km run, you probably wont need anything during.

Anything longer though and you’re looking to have something light every 30-60 minutes. A gel, some jelly babies, rice cake or jaffa cakes are all excellent, easy to carry and easy to eat ideas that could keep you fuelled while training.

Keep It The Same On The Day Of The Event

The worst thing that can happen to you on race day is discovering that you have eaten something you shouldn’t. You might as well include running food in your training program to avoid being stuck in the bathroom when everyone else crosses the finish line.

The Golden Rule as always, is “Nothing New on Race Day”

If you eat breakfast, make it count

Breakfast is often touted as the most important meal of the day, yet Intermittent Fasting and not eating until lunch is the latest nutrition buzz… whichever you choose, make sure it’s consistent both during training and race season.

Bananas are an excellent high-carbohydrate energy source. You can also get a boost of energy by eating oats or porridge with peanut butter, yoghurt and some yoghurt. Add in some bagels, white bread and even a few slices of it and you’ll see that the best foods to fuel runners are pretty common foods.

It’s always worth adding a little protein to your breakfast, such as eggs, protein powder or bacon, which will not only add flavour, but will help keep you fuller for longer.

Don’t Over Eat

It’s easy to think that you should eat as much as you can to maximise your energy. You probably don’t need to eat as much food, and you certainly do not want to run with food in your stomach. It’s not that a higher carbohydrate diet means more calories. Instead, it is a change in what you eat. Your last large meal can be as much as 36 hours prior to the start of your running event. Don’t overeat and don’t try to feel satisfied with the amount of food you consume.

Keep High Fat and High Fibre Stuff To A Minimum

Avoid eating too much fat. Overeating can be uncomfortable, even though some swear by it. Food high in fibre is the worst for causing upset stomachs. You can easily avoid it by peeling fruits and avoiding whole grains or vegetables around training and race times.

Keep Your Running Diet Simple

Most likely, you don’t need to buy expensive energy bars, running gels or other products like that, particularly for short to middle distance races. It’s not necessary to give them up, but you will keep your running nutrition relatively inexpensive if you don’t buy them. If you are running for health or well-being, then energy bars with high sugar content might not be the best choice.

Slowly Slowly Wins The Race

It is important to remember that running nutrition does not apply to all races. You don’t have to make a huge impact, but you never can tell what could make a difference. It doesn’t matter how small the contribution is.Now that you have the fuel part of your run sorted why not take a look at some stretches to help with your running recovery or even head over to our post on how not to run


Nutrition Strategies for Multisport Events: Fueling Your Performance

Proper nutrition plays a vital role in the success of multisport duathlon events. triathlon events etc. Whether you’re participating in a triathlon, duathlon, or any other multisport challenge, fueling your body with the right nutrients is essential for optimal performance. In this blog post, we will explore the importance of nutrition in multisport events and provide valuable strategies to help you fuel your body for success.

  1. Importance of proper nutrition for multisport events: Multisport events place high demands on your body, requiring energy, endurance, and mental focus. Proper nutrition ensures that you have the fuel necessary to perform at your best. It aids in maintaining energy levels, enhancing recovery, and preventing fatigue during prolonged physical activity.
  2. Discussing the energy demands of each discipline: Each discipline in a multisport event has its specific energy requirements. Swimming, cycling, and running all rely on different muscle groups and energy systems. Understanding these demands will help you tailor your nutrition strategy to meet the needs of each discipline.
  3. Tips for pre-event nutrition and hydration: Preparation is key, and that includes fueling your body before the event. We’ll provide guidance on what to eat and drink in the hours leading up to your race, ensuring that you have the energy and hydration necessary to perform at your best.
  4. Guidance on fueling during training and competition: Multisport events often require hours of physical exertion. We’ll discuss the importance of fueling during training sessions and competition, including strategies for consuming carbohydrates, electrolytes, and fluids to maintain performance and avoid depletion.
  5. Exploring macronutrient and micronutrient needs for multisport athletes: Multisport athletes have unique nutritional needs. We’ll delve into the importance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in supporting your training and performance goals.
  6. Highlighting the role of recovery nutrition in optimising performance: Recovery nutrition is often overlooked but is crucial for optimal performance and injury prevention. We’ll discuss the importance of post-event nutrition, including the timing and composition of meals and snacks to aid in muscle repair and glycogen replenishment.
  7. Addressing common nutrition pitfalls and how to avoid them: Nutrition mistakes can hinder your performance. We’ll address common pitfalls such as improper hydration, overeating, or underestimating nutrient needs, and provide tips on how to avoid these mistakes.
  8. Recommendations for portable and convenient snacks for training and race day: Multisport events require on-the-go fueling options. We’ll suggest portable and convenient snacks that are easy to carry and provide the necessary energy to sustain your performance during training sessions and race day.
  9. Discussing the importance of individualized nutrition plans: Every athlete is unique, and nutrition needs vary. We’ll emphasize the importance of creating an individualized nutrition plan that considers your specific goals, body composition, training volume, and personal preferences.
  10. Providing resources for further education on sports nutrition: To deepen your knowledge on sports nutrition, we’ll recommend valuable resources such as books, websites, and professional organisations that specialise in providing evidence-based information on fueling for multisport events.

Proper nutrition is a key component of multisport success. By understanding the energy demands of each discipline, fuelling your body with the right nutrients, and avoiding common pitfalls, you can optimise your performance and achieve your goals. Remember, nutrition is individual, so take the time to create a personalised nutrition plan that supports your multisport journey. Fuel your body, elevate your performance, and enjoy the rewarding experience of multisport events.


A Beginner’s Guide to Duathlons: How to Get Started

Duathlons, the thrilling multisport events that combine running and cycling, offer a unique and exciting challenge for athletes of all levels. Whether you’re a seasoned runner looking to venture into multisport or a cycling enthusiast seeking a new adventure, duathlons provide a dynamic and rewarding experience. In this beginner’s guide, we’ll explore the fundamentals of duathlons, provide training recommendations, and offer valuable insights to help you embark on your duathlon journey.

  1. Understanding the Appeal of Duathlons: Duathlons captivate athletes with their blend of speed, endurance, and versatility. The combination of running and cycling allows participants to showcase their strengths in both disciplines, offering a well-rounded and exhilarating experience. Duathlons attract individuals seeking a multisport challenge that provides variety and a chance to test their physical and mental limits.
  2. Exploring the Format of a Duathlon: Duathlons typically follow a run-bike-run format, where participants complete a designated distance of running, transition to cycling, and finish with another running leg. The distances can vary, with sprint duathlons being popular for beginners. Understanding the format helps you prepare and strategize effectively for each stage of the race.
  3. Selecting the Right Duathlon for Beginners: As a beginner, choosing the right duathlon is crucial for a positive and enjoyable experience. Look for events labelled as beginner-friendly or novice duathlons. These events often offer shorter distances, manageable terrain, and a supportive atmosphere that encourages newcomers. Research different races and read participant reviews to find the perfect duathlon to kickstart your multisport journey.
  4. Preparing for Your First Duathlon: Training for a duathlon requires a combination of running and cycling workouts, as well as focused brick sessions that simulate the transition from one discipline to another. Gradually build your endurance, incorporating both aerobic and interval training sessions. Consider working with a coach or joining a training group to receive guidance and support tailored to your needs.
  5. Transitioning from Running to Cycling and Back: Transitioning smoothly between running and cycling is a key aspect of duathlon performance. Practice the transition process during your training sessions to become comfortable with changing gear, mounting, and dismounting your bike, and transitioning from cycling shoes to running shoes. Developing efficient transition skills will save you valuable time during the race.
  6. Equipment and Gear for Duathlons: While you don’t need extravagant equipment to participate in a duathlon, having a few essentials can enhance your experience. Invest in a well-fitted bike, suitable running shoes, and comfortable athletic apparel. Additionally, consider using a race belt to display your bib number, and ensure your bike is properly maintained and in good working condition.
  7. Pacing and Race Strategy: Duathlons require smart pacing and race strategy to optimise your performance. Start conservatively during the first run leg, maintain a steady effort on the bike, and save energy for a strong finish on the final run. Familiarise yourself with the race course, including any challenging sections or elevation changes, to plan your strategy accordingly.
  8. Mastering the Mental Aspect of Duathlons: Duathlons can be physically demanding and mentally challenging. Develop mental resilience by setting realistic goals, visualising success, and practicing positive self-talk. During the race, stay focused on your own journey and remember that each step and pedal stroke brings you closer to the finish line. Embrace the mental toughness required and celebrate your achievements along the way.
  9. Overcoming Common Challenges: Duathlons come with their fair share of challenges, such as fatigue, transitions, and managing race-day nerves. Prepare for these obstacles by incorporating brick sessions into your training routine to simulate the demands of back-to-back disciplines. Practice efficient transitions to minimize time lost during the race. Implement relaxation techniques, such as deep breathing or visualization, to calm pre-race jitters and stay focused on the task at hand.
  10. Embracing the Multisport Journey: Participating in a duathlon is not just about the race itself, but also about embracing the multisport journey. It’s an opportunity to discover new passions, form lasting friendships with fellow athletes, and challenge yourself in ways you never thought possible. Enjoy the process, celebrate small victories, and learn from every experience, whether it’s a personal best time or a valuable lesson learned. Remember, each step you take in the world of duathlons brings you closer to becoming the best version of yourself.

Embarking on a duathlon journey as a beginner is an exciting and fulfilling endeavour. By understanding the format, preparing with a well-rounded training plan, mastering transitions, and developing a strong mindset, you can confidently tackle your first duathlon. Embrace the challenges, savour the moments of triumph, and create lasting memories along the way. The world of duathlons awaits you with open arms, ready to showcase your potential and ignite your passion for multisport. So, lace up your running shoes, hop on your bike, and let the journey begin!


Heart Rate Training: An Excellent Way To Make Your Training Consistent

Distance and time are often the focus of runners. It’s often the phrase “I will run a half-hour today or jog a five-kilometer distance” that determines your pace and intensity. It’s also the best way to prepare for an important race, such as a Marathon. This ensures that you have covered enough distance before the race.

The heart rate training method is increasingly popular among runners because it provides valuable data about the body and our capabilities. What is heart rate training, and should you be using it?

What is HR Training?

Listen to your heart is a classic phrase we’ve heard. We probably associate it with rom-coms, and not our heart rate. Right?

Move over Meg Ryan (Showing my age there). Multisporters are redefining the phrase. Fitness tracking is becoming more popular. This allows runners to measure their heart rates in BPM and then use that information to determine their intensity. You can tailor your run to your body and heart rate zone.

What are HR zones?

Let’s talk about heart rate zones. They range from the resting heart rates (when you’re at rest) to our maximum heart rates (MHR), which is our upper limit for what our cardiorespiratory systems can manage when we exercise. Between these marks are several zones. Here’s how they break down:

Zone 1: Extremely light , between 50% and 60% MHR

Zone 2:Light 60% to 70% MHR

Zone 3, Moderate intensity, 70 to 80 % of MHR

Zone 4, Hard, 80 to 90 percent of MHR

Zone 5 – Extremely hard (90 to 100 percent of MHR)

To work out zones of heart rate at their most basic level, you must know your MHR. You can calculate this using a simple formula:

Subtract 220 from your age. As an example, if you are 50 years old, your estimated maximum heart rate is 220 minus 50 = 170 beats per minute.

There are other methods such as field tests or laboratory testing, but they are only suitable for athletes with experience.

You can calculate your zones once you have calculated your MHR. Multiply your MHR with the percents of each zone to get this.

Why Is HR Training So Good Then?

Now that you know the basic principles of heart rate training why do people use it? Your running heart rate gives you an improved workout is the short answer and heres a few reason why.

Last Longer

Running can be more efficient with heart rate data. We can benefit from knowing more about our body. We may think that we’re working hard when in fact we aren’t. When used correctly, heart rate zones are a great way to improve performance.

Faster Recovery Times

Heart rate training helps runners know exactly how much they are training. They can then push harder if needed, or stop altogether if overdoing things. We can prevent injury and improve recovery when we know our bodies better. Your body will never be overworked with heart rate training. This means it won’t have to suffer the following day.

Keep Your Workouts Personal

It’s great that heart rate training can be completely tailored to your needs. Running can be a challenge for everyone, particularly when you follow generic training programs. It’s possible that what works for a runner may not be the best for someone else. Heart rate training allows you to listen to and react only to your own body.

Should I Really Be Heart Rate Training?

Heart rate training is a popular method that has many benefits. Does that mean you should to do it?

Depending on what you mean. When it comes to multisport, there are no wrong or right answers. Heart rate training is a favorite of some runners because it allows them to get the details about how their bodies perform. Some people prefer to go by their gut feelings and be more spontaneous. You might consider heart rate training, though, if you fit into any of these categories:

You Have A Big Event Coming Up

You Are Trying To Lose Weight?

Heart rate training can be helpful if you are training for races such as half-marathons, marathons, or ultramarathons, Iron Mans, Duathlons or other Multisport events. You can use the different zones to improve your performance. For example, runners looking to increase their speed should practice interval running in zone 5 so that they can go harder during race day. The majority of the running they do should be in Zone 2 to avoid burning out.

Heart rate training could be beneficial for people who run to lose weight. Running becomes part of your daily routine and your body adapts quickly. You may find it difficult to lose weight, particularly if you have an increase in appetite. Running at a higher heart rate, on the other hand, increases your metabolism (especially Zones 4 and 5), and causes your body to start burning more fat.

Injury Recovery

It’s easy to push yourself too far too soon when you are recovering from a serious injury. This can be prevented by heart rate training, which allows you to see how you are performing as well as when you may have pushed your body too far. It will also help you to recover faster and return safely to running.

Just Bored With Your Traditional Training Methods

You can become bored with your routine after running for some time. It’s worth trying heart rate training to spice up your routine and mix it up.

Whatever your reason Heart Rate Training is an excellent method and may help you be more consistent with your training and help you keep it up.Get yourself booked on to one of our Events and see if that training has paid off.  Or for more training tips check out one of our other posts like “How To Train For My First Multipsort Event” or “Going The Distance


Our Top 5 Tips For Avoiding The Dreaded Stitch

What is a stitch? Stitches are sharp, stabbing abdominal pains that may cause you to stop or slow down. This is more common in distance running and may also result in pains in the neck or shoulder. Why do we sometimes get stitches when running? And, more importantly, what can be done to prevent them from happening in the first place?

There are two theories about the causes of running stitches. The blood pumping to the legs during exercise causes pressure on the diaphragm. This is theory A, Theory B says that the stitch occurs when your body is trying to digest while exercising.

A stitch is annoying in either case. Here are the top five tips to prevent stitching while running.

You can get rock hard abs! You Should At The Very Least Strengthen Your Abs

A strong core can do more than prevent stitches. It will improve your posture and form when you are doing duathlons or Triathlons. A strong core will also help you avoid getting a stitch by protecting your internal organs. It can also give you greater control of your pace. If you are prone to getting a stitch while running, you may want to incorporate some Core Exercises in your training routine. These exercises are worth it and will help you prepare for the next race or training run.

The No-No for Massive Meals before an Event

Theory B says that digestion is a major factor in whether or not we experience a stitch. It is important to maintain a healthy diet when you are running. Experts say that while it is important to fuel up for your run before heading out, you should avoid eating too much food just prior to your trip, especially if the meal contains a lot of fat or fibre. This will take longer to digest. The digestive system is complicated and no one size fits everyone. Try different things and see what you like. You can use gels, a pre-run snack, or even eat a small meal before your run.

How To Breathe Effectively

Running and the way you breathe are often linked. Theory A says that the diaphragm is responsible for all of this. It is believed that chest-based shallow breathing does not provide enough oxygen to the muscles. How can this information help? If you concentrate on your breathing quality from the start of your run, you can prevent stitches. It is important to breathe deeply and through the nose, and not from the chest. Try to control your breathing by thinking of it as a fluid movement.

Warm-ups Reduce the Risk

As breathing can be linked with a stitch, you should prepare your body to perform the activity. You will find your breathing uncontrolled and erratic if you jump from standing to sprinting immediately without warming up. You may also experience difficulty breathing or discomfort if it is cold. Warming up your body helps prepare it for physical activity and increases your heart rate slowly, which regulates your breathing.

Keep Your Fluid Intake High

It has been reported that fruit juice can cause stitches. Sugar is leaving the body. While you may want to avoid sugary beverages and fruit juices, staying hydrated is important when you’re running. Dehydration can cause a stitch. Drinking sports drinks or water while you run may help prevent this. It’s important to know that while water is essential, too much of it can cause stomach discomfort due to the excess water. It’s best to drink little by little before your run.Get your next event booked in. Book a Duathlon Event near you today.


Sleep Is Important Too

There is a lot of talk around sleeping and training, so here are just a few pointers on why we believe that sleep should be a vital part to any sort of training program.

Everybody sacrifices sleep hours for training hours? Duathletes are no exception. We all set alarms at ridiculous hours in the morning, even though sleep is a vital part of any training program. It’s not just runners or duathletes. I’m sure many cyclists get up early on Sundays to attend their club rides.

Athletes cannot achieve their full potential without adequate sleep. Fact. Athletes who sleep less than four hours per night metabolise glucose in a more efficient manner. Cortisol levels are higher as well during sleep deprivation. If you cut out your most important training component, then you won’t perform well. Simple.

So You Find It Difficult To Sleep The Night Before A Race Too?

Pre-race insomnia can affect anyone, whether they are preparing for a marathon, duathlon or Ironman. Even pros have trouble sleeping before races.

You can rest assured that a sleepless night the night before your race will not affect your performance as long as the week prior to your race you’ve gotten enough sleep. The adrenaline surge will make you more alert, and better prepared for the race. Many people have achieved personal bests in spite of pre-race sleepiness.

Let’s sleep better and more during heavy training periods and the days before races.

Stress Doesn’t Help Anybody 

The night before your race, sort out everything you will need. Remember the “nothing-new rule” on race day.  Keep everything the same including race cloths and nutrition that you have used through your training.

Feed Your Body

You should eat your last meal at least a couple of hours before going to sleep. The feeling of being full will not make it easier to sleep. At least 6 hours before going to bed, avoid caffeine and alcohol.

Prepare Or Prepare To Fail

Prepare your breakfast and snack foods in advance. Relax early. Take a warm bath, listen to music or podcasts or read a good book. Do not look at your mobile phone.

Try to slowly shift your sleeping schedule the weeks leading up to your race. This will allow you to go to sleep and wake up earlier. This way it will not feel as if you are making a drastic change the night before the race.

What you need to take from this is get more sleep. Not strictly doctors orders but we are guessing none of you are going to argue with us.Once you are rested make sure to get yourself booked on to one of our next Duathlon Events. If you’re not ready for that, why not take a look at our blog post about stretching.


The Reasons You Should Get Into Cycling

Recently, you’ve likely seen more cyclists out on the road. Cycling is on the up and up. It’s an easy, flexible and fast sport that can get you to your destination in minutes. It also results in fewer injuries and joint pains over the long term compared with running.

Some people are hesitant to cycle, possibly because of the dangers that could be associated with busy streets. But don’t let fear stop you. Cycling is a great activity, but only if done properly.

This keeps you healthy

Cycling is good for your health. Cycling is a cardio exercise which increases your heart rate. It can also reduce your risk of getting illnesses like cancer and heart disease. Cycling regularly can improve posture and stability, which makes it a great exercise for daily activities. Cycling is also great for anyone looking to tone up or lose weight. Cycling burns up to 400 calories an hour, and it works your legs, arms and glutes. It’s an excellent full-body workout you will feel immediately.

Better Than A Stress Ball

The mind is also benefited by cycling. Exercise has been proven to reduce stress and anxiety by releasing endorphins. Focusing on the rhythm of your pedal stroke, speed and location in nature can help reduce anxiety and stress. Next time you feel anxious or stressed out, head out for a bike ride and focus your mind and soul.

You can get from A to B at a cost-effective price.

In the last year, cycling has gained popularity because it allows us to travel quickly and without having to use public transportation. Cycling is an excellent way to get around without having to spend a cent. It’s amazing how much money you can save if you don’t pay for petrol and train tickets every week during your commute. It’s also a great way to have an adventure. There are many epic biking trips you can take in the UK. The more you ride, the faster you will become. The steep, ominous hill will no longer phase you. You’ll be zipping to work within minutes.

A Big Happy Family

Some cyclists enjoy the solitude, while others are drawn to the sense of camaraderie that the sport brings. It’s a special experience to ride with friends, and reach your destination as a team.

This is a very green thing to do

Cycling is an environmentally-friendly way of getting around, much like walking. You probably know that car emissions contribute to global warming and ground level ozone. We have a great alternative in cycling. Now is a great time to get started, as cities in the UK have become increasingly cycle friendly. Cycling is not just good for you, it’s also great for others. This is truly a win-win situation.

The Nature of Your Soul.

It’s great to cycle because you can connect with nature and experience a sense of adventure. Even if you live in a large city, it’s usually pretty simple to ride into the country. Cycling can also help you navigate nearer to your home, and give you a greater sense of the neighbourhood.

It’s easier on the joints than running

Exercise is important for our health. For some, exercising is more difficult than putting on some shoes and going to the gym. Certain exercises may not be possible for people with disabilities, chronic illness or injuries. Cycling is a low-impact exercise that is gentle on joints. It is a good alternative to HIIT or running. This is a great option for people recovering from an injury or those with back pain and arthritis. If you are unsure, consult your doctor before riding a bike.We don’t currently have any cycling only events on our calendar but we do specialise in Duathlon Events so feel free to take a look at them and get yourself booked on.


Marshals Matter: How Volunteers Make Multisport Events Better

Multisports, such as triathlons, duathlon events, and aquathlons, are not just a test of individual athleticism and determination. They are also a testament to the power of community and teamwork. Behind the scenes, a group of dedicated individuals known as marshals plays a vital role in ensuring the success and safety of these events. In this blog post, we will explore the importance of marshals and how their contributions make multisport events truly exceptional.

  1. The Guardians of Safety: Marshals are the unsung heroes who keep participants safe throughout the course of the event. They diligently monitor the routes, intersections, and transition areas, ensuring that athletes can focus on their performance without worrying about traffic or hazards. Their presence provides reassurance to both participants and spectators, creating a secure environment for everyone involved.

  2. Course Navigation and Support: Navigating a multisport course can be challenging, especially for first-time participants. Marshals serve as invaluable guides, directing athletes along the designated routes and offering support and encouragement along the way. Their knowledge of the course layout and key landmarks is instrumental in preventing athletes from getting lost and maintaining the integrity of the event.

  3. Motivators and Cheerleaders: Imagine swimming against the currents, pedalling up steep inclines, or pushing through the final stretch of a run. The presence of marshals at various points along the course provides a much-needed boost of motivation for participants. Their cheers, applause, and uplifting words of encouragement can make a world of difference in an athlete’s mental and physical endurance, pushing them to give their best effort.

  4. Emergency Response and First Aid: While rare, accidents and medical emergencies can occur during multisport events. Marshals are trained in basic first aid and emergency response protocols, ensuring that immediate assistance is available if needed. They act as the first line of defence in addressing injuries, providing comfort to athletes, and coordinating with medical professionals for timely and appropriate care.

  5. Smooth Transition Management: Transition areas are the hub of activity during multisport events. Marshals efficiently manage these areas, ensuring a smooth flow of participants, equipment, and timing. Their organisation and attention to detail play a crucial role in maintaining the event’s structure and preventing any unnecessary confusion or delays.

  6. Community Engagement and Spirit: Marshals are often volunteers from the local community, coming together to support and celebrate the multisport event. Their enthusiasm and dedication create a vibrant atmosphere, fostering a sense of camaraderie among participants, volunteers, and spectators alike. Marshals embody the spirit of multisport events and serve as ambassadors, showcasing the unity and inclusivity of the multisport community.

Multisport events are not just about crossing finish lines or setting personal records. They are an embodiment of teamwork, perseverance, and the incredible support system that exists within the multisport community. Marshalls, through their selfless contributions, elevate these events to new heights. They ensure safety, provide guidance, offer motivation, and embody the true spirit of multisport. So, the next time you participate in or attend a multisport event, take a moment to appreciate and acknowledge the marshals who make it all possible.

Remember, marshals matter, and their presence is invaluable in creating memorable experiences for athletes and spectators alike.


5 Reasons Your Kids Should Do Multisport

Multisport is massive. And we already know that you’re hooked, but what about the rest of the family?

Have you got them involved yet? Are they hooked too?

Here at McA Fitness & Events, we are 100% hooked on multisport and were getting the whole family involved!!

In 2022, we launched our junior events at The Central Lancashire Duathlon and saw great success, so have since found 2 further venues at Shrewsbury Sports Village and Blackpool’s Palatine Leisure Centre. 


Kids are introduced to multisports at an early age, the education system sets them up to take part in multiple sports and activities. This is hugely important for their development, hand eye coordination, depth perception et al. Jump to your child’s 8th year, they’re beginning to show enthusiasm for a narrower selection of sports. Chances are your lad plays football or rugby and your daughter gymnastics or dancing. Now lets throw multisport in the mix; Triathlon (Swim/Bike/Run), Duathlon (Run/Bike/Run), Aquathlon (Swim/Run) or Aquabike (Swim/Bike) any or all the combinations and your adding a whole heap of variety into your child’s activity level, providing opportunity to excel in one or all of the disciplines and ensuring a lack of boredom by participating in the wide variety of sessions. On top of that, you can Swim, Bike and Run with them, keeping your fitness regime just varied along with a little parent/offspring competition to boot. 

Life Skills

Swimming, Cycling and Running are all valuable life skills that are worth learning early and maintaining your whole life.

Swimming – A lot of children today are lucky enough to have swimming lessons either privately or at school. Once you get to a certain level, as I’m sure you remember, the odd swimming lesson is completed in pyjamas and there’s some deep diving to the bottom of the pool. Now I remember these lessons as fun filled because they were different and almost like a game, however in adult life, having qualified as both a swimming teacher and a lifeguard, I now understand just how important these sessions were. I wont fill you with doom and gloom or scaremonger, but being able to confidently swim in clothes and to be able to pick things form the bottom of a pool could both be really important one day.

Swimming in general, is excellent for fitness and it’s a skill that is enjoyed during childhood and into adulthood whether you’re swimming with family at a weekend, splashing in the pool on holiday or enjoying the thrills of a waterpark. All the above would enjoyed far less if you don’t swim…

Cycling – A mode of transport and an expression of freedom for every teenager. Riding a bike and being able to do so safely, offers fun, independence and adventure. Anyone who rides a bike regularly on the roads, will have a good understanding of the highway code and an appreciation for speed and distance which will benefit when learning to drive. I’ve also noticed that those I know who both drive and ride, are far safer when driving on roads with cyclists, than those who don’t cycle. 

Getting your child into multisport, when they’re old and wise enough, they’ll be far more likely to cycle to school/college and work than take public transport, or worse use the parental taxi rank…

Running – Everybody needs to run. For the train or bus, because you’re late and its quicker than walking or away from something (hopefully not the police). Its also the main form of movement in a lot of popular sports (football, rugby, tennis) and the ability to move quickly and freely will help most people on most days.

Running is also excellent for fitness, yes, its high impact, but that means its good for calorie burning and will often be a go to exercise when trying to get in shape for any fitness pursuit or to drop a few pounds before a holiday. When you can run properly, you will get very fit, you’ll have excellent cardiovascular fitness and most other movement patterns won’t be a problem either.


Don’t get me wrong, everything has potential dangers, but as a rule, swimming cycling and running are generally safe, particularly in organised training sessions and junior events.

Your pool sessions will be coached by a qualified and experienced coach, who will also have some sort of first aid qualification and most private pools also have at least one lifeguard on duty to. 

Cycling, as discussed earlier, will teach you the highway code, safe road use and etiquette, but as a multisport athlete you’ll also have opportunity to find cycle track specific sessions with no (non-cyclist) road users, as well as closed road events.

Running, again, helps athletes create an awareness of the road and other users as well as your surroundings and environment underfoot. You’ll be a safer walker as well, knowing to keep an eye out for obstacles which may cause a trip hazard. There are also many opportunities to run away from traffic/cyclists, with off road trails, canal paths and lots of track sessions locally.

Under British Triathlon race rules, Junior events must be on roads closed to other traffic, therefore when actually racing, the risk is also reduced further. 

Don’t get me wrong, there is always a danger to everything, but the skills and tools acquired by regularly practising all 3 will enable your children to perform in the safest possible way.


When you get into it, you’ll find multisport, as well as swim, bike and run are great communities. Clubs for each and all disciplines, opportunities for group coaching sessions, group rides and runs, café stops, OWS (Open Water Swimming) picnics. Fun Runs, Cycle Sportives, Camping at the lake or before some big triathlons. At almost every session, you’ll find a social opportunity, and at every race, there will always be a likeminded person to chat to either settle your nerves beforehand or swap stories with after.

And for juniors, its even better. Each British Triathlon region has opportunities for kids to train and race with their peers. Age Groups are TriStart (8 years), TriStar 1 (9-10 years), TriStar 2 (11-12 years), TriStar 3 (13-14), Youth A (15-16 years) and Youth B (17 years) and because they arein 2 year intervals, your children will always be racing with kid sf the same age. They will get to know the same kids as they race regularly and every region has a junior series, which allows all juniors to compete against each other at various events for the duration of a season.

What’s not to love?

Family Fun

Finally, and probably the best reason of all, both Mum, Dad and children can train and race together and make incredible family memories together. Swimming, Cycling and Running are all suitable for all the family, they’re sociable, safe and varied which is perfect when looking for family weekend and holiday activities.

You can all join a club together, train and socialise with other multipsort families too.

And racing is where it gets really fun for the family. With so many different types of races all across the UK and the globe, regular weekends away and family holidays are on the cards. Nobody to be bored, glued to an iPad or left behind as there’s at least one discipline for everyone!!

In summary, why would you not want your kids to try multisport? Who knows, if you start them early enough, you may be blessed with future Olympians or Kona success stories…

We also offer the best way to get your little ones to dip their toes into Multisport waters, with The Central Lancashire Duathlon, The Shrewsbury Duathlon and The Blackpool Aquathlon throughout the year.

We look forward to seeing the whole family soon!!