Good intentions 2025:

I Don't Have to Change... If I Want the Same Results as I Got in 2024

​As the year turns and resolutions fill the air, it's easy to feel like you should reinvent yourself entirely. But let’s pause for a moment: Do you really need to change?
If 2024 delivered exactly what you wanted in life, work, sports, and relationships, maybe the answer is no. But for many of us, there’s always a lingering feeling of “what if?” What if I could achieve just a little more, feel a little better, or push a little further? To do that, change isn’t optional—it’s essential.

Same Actions, Same Results

One of the simplest truths in life is this: What got you here won’t necessarily get you there. Repeating the same habits, routines, and behaviours guarantees one thing—the same outcomes. If you were 100% thrilled with how 2024 unfolded, that’s great! But if you see room for improvement, consider this your invitation to grow.

Growth Means Discomfort

Change isn’t easy. It often involves stepping outside of your comfort zone and challenging long-held beliefs or routines. But here’s the catch: Discomfort is where growth happens. Whether it’s reaching a new personal best in triathlon, tackling a big project at work, or improving your mental health, every step forward starts with a decision to do something differently.

The Power of Small Adjustments
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Change doesn’t have to mean a total overhaul. In fact, small adjustments can have a big impact over time. Consider these strategies:

1. Reflection: Take stock of what worked and what didn’t in 2024. What’s worth keeping, and what’s holding you back?
2. Experimentation: Try one new habit or approach at a time. See what sticks and adjust as needed.
3. Consistency: Commit to showing up daily, even in small ways. The compounding effect of consistent effort is often underestimated.

But What If You’re Content?

There’s nothing wrong with maintaining the status quo if it aligns with your goals and values. However, it’s worth considering: Are you content, or are you settling? The difference lies in your motivation. Contentment feels empowering; settling often comes with a sense of missed potential.

The Risk of Standing Still

The world doesn’t stop moving. Industries evolve, relationships grow or fade, and athletic competitors train harder every day. Standing still might feel safe, but it often leaves you behind. If 2024 wasn’t your peak year, it’s worth asking: What will you do differently in 2025?

Take It or Leave It

The choice is yours. You don’t have to change, but if you want better results, change becomes non-negotiable. Reflect on your goals, decide what’s worth pursuing, and commit to the journey. After all, the future doesn’t just happen—it’s created by the actions you take today.


Don’t forget: It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

• Write down one thing you want to achieve in 2025 and brainstorm three small actions to start.
• Surround yourself with people who challenge and inspire you—your tribe influences your growth.
• Embrace failure as part of the process. Every misstep teaches you something valuable.

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Mastering Triathlon Racing Strategy: A Pro’s Guide to Cross the Finish Line Strong

Triathlon racing is as much about strategy as it is about physical prowess. Like a well-planned business venture, every decision during the race impacts your overall outcome.
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Here’s how you can stay at your best on race day—and how these principles also apply to business.

1. Know Your Strengths and Stay Within Them

• Self-Assessment: Assess your strengths and weaknesses in each triathlon leg (swim, bike, run). If you’re strong on the bike but weaker on the run, plan accordingly to conserve energy for a powerful final leg.
• Comparison to Business: Just as companies focus on their core competencies to gain a competitive edge, athletes need to stay within their skillset to maximize efficiency. Leaning into your USP / strengths, whether in a race or business strategy, keeps you from spreading yourself thin. Focus on your “blue ocean” on how to set yourself apart from your competition.

2. Pacing, Nutrition, and Hydration Based on Race Format

• Sprint and Olympic Distances: Shorter races require less fueling but sharper focus on higher pacing and technique.
• Half-Ironman and Ironman Distances: Longer races demand a comprehensive nutrition and hydration strategy. Ingest carbs, electrolytes, and fluids every hour to sustain your energy and avoid GI distress.
• Comparison to Business: Business requires different resource strategies. For a short, one-off, high margin project for customer, it could be needed to put in the overtime and maximize the effort, while a long-term project needs sustained input and careful management to avoid burnout or “running dry” before reaching profitability.

3. When and How to Spend Zone 4 Power – Adapt to Race Format

• The Power of Burst Points: Save Zone 4 efforts for critical sections—steep climbs, overtakes, or headwinds.
• Zone 4 in Short Races: The Super-sprint and Sprint will most likely be completely in zone 4. This pacing matches the quick intensity needed to secure a high placement.
• Zone 4 in Long Races: You might consider spending 20-30 minutes in zone 4 within the race to tackle specific race segments, but also consider reserving high power for the last 5-10% of the run course. Going into Zone 4 too early in a long race risks early fatigue.
• Comparison to Business: In business, Zone 4 power aligns with high-investment initiatives, which should be applied strategically. Save resources for high-stakes opportunities, like product launches or market expansions, rather than depleting reserves prematurely.

4. Mentality – Staying Calm and Focused

• Adaptability: Stay mentally prepared for changing conditions—unexpected weather, competitor dynamics, or minor injuries.
• Positive Reinforcement: Use mental cues to overcome fatigue. Visualization and positive mantras can maintain focus and drive.
• Comparison to Business: In business, adaptability and mental resilience are key during market shifts or competitive threats. Leaders who stay calm, focused, and adaptable can better steer their teams through uncertainty and keep energy high for peak performance when it’s needed. Save some energy when it is going well for those parts of the course where you will have to dig deeper, and also consider when the going gets though, that after rain, always comes sunshine.

5. Tactics Based on Course Layout

• Flat Courses: Steady pacing is key; avoid exhausting yourself early, as maintaining a smooth, controlled pace is ideal.
• Hilly or Technical Courses: Reserve bursts for ascents and stay technically sound on descents.
• Comparison to Business: Just like varied course layouts require different tactics, market landscapes require adjusting strategies. A steady, organic growth approach works in stable markets, while emerging or high-growth markets demand flexibility and agile tactics.

6. Embrace Efficiency in Transitions

• Practice Transitions: Time saved in transitions adds up, so refine your approach.
• Fuel in Transitions: A quick intake of fluids or electrolytes can offer a needed boost.
• Comparison to Business: Transitions in triathlon as in business can be daunting. It is not easy to change markets, products or technology, as it is hard to switch from biking to running. Mentally and physically preparing for what is to come, training your organization or your body to be agile is key to success.

Conclusion:

Triathlon strategy and business strategy share a surprising number of similarities. Both require self-awareness, careful planning, efficient resource management, and a focused mindset to achieve long-term success.

Don’t forget, it’s the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

In business, racing and life alike, self-knowledge is the key to success. Know your strengths and weaknesses and continuously work to improve yourself. Rome was not built in a day, but the secret to success is consistent development. 1% growth everyday totals to 3700% in a year. Now, that is worth the effort!

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The Power of Sleep: Maximizing Athletic and Business Performance

For athletes and professionals alike, sleep is a cornerstone of peak performance. Yet in our busy lives, it’s often the first thing we compromise. From triathletes training for the next race to executives leading demanding projects, sleep is foundational to success.
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Let’s explore how optimizing sleep can elevate both athletic and business outcomes, and offer actionable tips to harness the power of a good night’s rest.

1. Why Sleep Matters for Everyone – Not Just Athletes

Sleep is far from passive rest. It’s an active period where the body and mind repair, rejuvenate, and prepare for the next day’s challenges. During sleep, we cycle through different stages, each with distinct restorative functions. REM (Rapid Eye Movement) and deep sleep stages, for instance, are crucial for muscle repair, memory consolidation, and emotional regulation. Athletes benefit from the release of growth hormones during sleep, while professionals rely on this time for cognitive processing, creativity, and decision-making.

Beyond immediate performance gains, sleep offers long-term health benefits that are especially valuable for both athletes and executives under continuous pressure. These benefits include:

• Cardiovascular Health: Consistent sleep patterns are linked to lower risk of heart disease. For athletes, this means sustained endurance and for executives, reduced risk of chronic health conditions.
• Mental Resilience: Long-term sleep quality is associated with better mental health, which is vital for enduring the emotional ups and downs of both sports and business.
• Longevity: Occasional napping has been associated with a reduced risk of heart-related issues, according to studies in the journal Heart. This is particularly useful for executives or athletes who may experience intense periods of sleep disruption.

2. How Sleep Boosts Athletic Performance

For athletes, sleep is as essential as physical training. Studies consistently show that athletes who prioritize quality sleep experience:

• Enhanced Reaction Times and Accuracy: Faster response times are critical for sports performance, particularly in dynamic environments like swimming, cycling, or running. Research shows well-rested athletes are sharper, more alert, and make fewer errors.
• Faster Recovery and Injury Prevention: During sleep, the body produces growth hormones that aid muscle repair and strengthen tissues, reducing the likelihood of overuse injuries.
• Better Endurance and Physical Resilience: Sleep quality impacts cardiovascular health, inflammation levels, and metabolic efficiency, all essential for endurance sports.

Take, for example, triathletes like Jan Frodeno and Gwen Jorgensen, who integrate structured sleep routines, including naps, into their schedules. The restorative power of sleep is pivotal to meeting the physical demands of their training while staying injury-free.

3. The Impact of Sleep on Business Performance

Sleep isn’t just for athletes; it’s a fundamental element of peak performance in business. Consider high-stakes professions like executive roles, where decisions impact entire teams or organizations. For professionals, quality sleep enhances:

• Decision-Making and Problem-Solving Skills: REM sleep plays a crucial role in cognitive flexibility, creativity, and finding innovative solutions to complex problems.
• Emotional Regulation and Leadership: Lack of sleep impairs emotional control, making it harder to manage stress, navigate complex interpersonal dynamics, and lead effectively.
• Focus and Productivity: Studies reveal that sleep-deprived professionals are more likely to make mistakes, have lapses in attention, and struggle with prioritizing tasks – all critical for efficient business operations.

4. The Role of Naps in Daily Recovery

For both athletes and professionals, short naps can serve as a strategic boost in energy and focus. Research indicates that naps of 20-30 minutes can improve alertness and enhance memory without causing grogginess. For athletes, naps are especially helpful during heavy training, providing an energy boost and aiding recovery.

In high-pressure work environments, naps can improve concentration and productivity, helping professionals approach tasks with a clearer mind. Even at companies like Google, nap pods are available to help employees recharge, highlighting the link between rest and productivity. Similarly, “inemuri” or short naps at work are culturally accepted in Japan, recognizing that refreshed employees can better contribute to workplace goals.

The NASA Nap: Research on pilots and astronauts found that a 26-minute nap improved performance by 34% and alertness by 54%, dubbing it the “NASA nap.” Short naps are a powerful tool for staying sharp and productive in both high-stakes sports and professional environments. (Thank you @aubewastyn for this insight!)

5. Common Sleep Challenges and Solutions for Athletes and Executives

Managing a Packed Schedule
Both athletes and executives often juggle demanding schedules, and finding time for sleep can be challenging. One effective strategy is to establish a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate the body’s internal clock, leading to more refreshing sleep. The body thrives on routine, and sticking to a sleep schedule – even on weekends – can make a significant difference.
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Traveling Across Time Zones
Travel is another factor that affects sleep, particularly for professionals and athletes who often cross time zones. Jet lag disrupts circadian rhythms, leading to fatigue and mental fog. Some strategies to mitigate jet lag include:

• Adjusting Your Schedule Gradually: Begin shifting your sleep and wake times a few days before traveling.
• Exposure to Natural Light: Morning light exposure can help reset your body clock faster.
• Hydration and Strategic Napping: Staying hydrated and taking short naps (20-30 minutes) when needed can ease the effects of jet lag.

Stress and Anxiety Management
The pressure to perform, whether in an athletic or business setting, often leads to stress that interferes with sleep. Managing this stress can enhance both sleep quality and overall well-being. Techniques such as deep breathing exercises and mindfulness meditation before bed can help reduce stress, calm the mind, and prepare you for restful sleep. 

6.Optimizing Your Sleep Environment

Creating an ideal sleep environment is vital for restful sleep. Consider these adjustments:

• Temperature Control: A cool room temperature between 60-67°F (15-19°C) promotes deep sleep, as the body’s temperature naturally drops during the night.
• Light Management: Darkness encourages melatonin production, which supports sleep. Blackout curtains or a sleep mask can be helpful.
• Minimizing Noise: If external noise is a factor, white noise machines or earplugs can reduce disruptions.

Don’t Forget: It’s the small, daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

Bonus Tips, Coach Glenn:

• Prioritize Sleep as Part of Your Routine: Make sleep as much of a priority as training or work projects. Schedule it and protect it.
• Adapt Sleep Strategies to Your Needs: Athletes might use naps for recovery, while executives can leverage short naps for improved focus during work.
• Use Data to Monitor Your Sleep: Apps and wearables can help track sleep quality, allowing you to make informed adjustments to optimize your rest.

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Battling the Winds: Strategies for Tackling Headwinds and Crosswinds

Wind can be a cyclist’s best friend or toughest adversary. A tailwind pushes us along, making even tough rides feel effortless, but headwinds and crosswinds present unique challenges that demand adjustments in technique, focus, and mindset. Learning how to manage these winds can turn a gruelling ride into a powerful training experience.

In this blog, we'll explore the best strategies for handling both headwinds and crosswinds—keeping your body relaxed, maintaining control, and using the wind to your advantage.
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1. Adjusting Body Position: Stay Relaxed, Low and Compact

When facing headwinds, your aerodynamic position is crucial. A low, compact stance minimizes drag and cuts through the resistance. Crosswinds, however, require a bit more finesse to keep your balance while maintaining a stable position.

In a headwind:

• Lower your torso by bending at the hips, tucking your elbows, and keeping your shoulders relaxed.
• Position your hands on the drops if you have drop handlebars, or keep them low and close if you’re riding on aerobars.
• Keep your head aligned with your back, slightly tucking your chin without compromising visibility.

In a crosswind:

• Shift your weight toward the wind to counteract the push from the side. This might feel counterintuitive, but leaning slightly into the wind helps maintain balance.
• Use a wider grip on the handlebars for better control, especially if gusts are unpredictable.
• Stay low but balanced, keeping your upper body steady. Avoid over-correcting if a gust hits; make small, controlled adjustments instead.

These position adjustments will help you manage the wind with minimal energy loss, keeping you steady in challenging conditions.

2. Gear Selection and Cadence: Shift to Match the Wind

Both headwinds and crosswinds can disrupt your momentum, requiring smart gearing to stay smooth and efficient. For headwinds, lowering your cadence and adjusting to an easier gear allows you to keep tension on the chain without overexerting yourself.

• Headwind gearing: Rather than forcing yourself at a high gear with erratic power surges, shift to a slightly easier gear to sustain a smooth and steady power output at a lower cadence of 70–80 RPM. This will help keeping tension on your chain stable can help you saving energy and reduce muscle fatigue
• Crosswind gearing: Maintain a gear that lets you react quickly to gusts without losing control. Moderate gearing (not too high or too low) works best, as it allows you to accelerate briefly to stabilize yourself.

Being mindful of your gearing prevents sudden jerks or loss of control, letting you focus on rhythm and handling.

3. Mental Approach: Embrace the Challenge

It’s easy to get frustrated when headwinds or crosswinds slow you down, but with the right mental approach, you can use the experience to build resilience and strength.

• View wind as resistance training: Headwinds build strength, endurance, and mental toughness. Crosswinds teach control and balance—skills that translate directly into improved performance in races.
• Set micro-goals: Break the ride into small segments and focus on reaching specific points rather than worrying about overall speed. Small goals keep you focused and help you maintain morale.
• Visualize the benefits: Picture yourself stronger and more prepared for race day. Reframe each gust as an opportunity to train under challenging conditions and build confidence. During the race focus on the fact that the wind is pushing in your favour on the way back. Do not blow up now, be patient and focus on your power plan rather than the speed, the conditions are the same for everybody.

4. Safety and Awareness: Handling Sudden Gusts

Windy conditions can change quickly, especially in open areas or near buildings and vehicles that create pockets of gusts. Safety is critical, especially with unpredictable crosswinds.

• Stay aware of your surroundings: Anticipate gusts when passing vehicles, gaps, or turns, especially with a crosswind. Large vehicles passing closely can create a temporary wind pocket, sometimes pulling you in and then pushing you back out suddenly. Stay alert and be ready to correct as needed.
• Grip your handlebars firmly but don’t over-tighten: A controlled, relaxed grip allows you to respond quickly to gusts without tensing up. Trust that the bike wants to stay upright with the gyroscopic stability created by your turning wheels.

5. Fueling and Hydration: Keep Your Energy Steady

Riding in the wind is more taxing on your body than riding in calm conditions. Wind can sap your energy faster, meaning you’ll need to adjust your hydration and nutrition to keep up.

• Drink consistently: Even on cooler days, wind can dehydrate you quickly. Regular sips will keep you hydrated without weighing you down.
• Fuel with small, regular snacks every 20–30 minutes to avoid a drop in energy. Wind requires extra effort, and keeping your energy levels consistent will help you maintain performance throughout the ride.

Good fueling and hydration habits prevent fatigue and make the wind’s effects more manageable.

7. Handling Equipment: Use the Right Gear for Wind

Your bike and gear choices can also play a role in managing windy rides. Deep-section wheels, for instance, can catch crosswinds and make handling difficult.

• Choose shallow wheels in strong crosswinds if possible. Shallow wheels are easier to control and reduce the effect of side gusts. Most Ironmans will forbid full disc wheels in windy conditions. Make sure you have the right sets with you for race day.
• Wear snug-fitting clothing that doesn’t flap in the wind. Loose gear can create drag and make you more vulnerable to gusts.
• Lower tire pressure slightly in extreme winds. This increases traction and provides more stability, particularly in crosswinds.

Matching your equipment to the conditions can improve your handling and make windy rides smoother.

Conclusion: Riding in Headwinds and Crosswinds: Embrace the Experience

Headwinds and crosswinds can turn a ride into a workout unlike any other. Instead of fighting the wind, use it as an opportunity to develop skills, patience, and resilience. With the right techniques - like adjusting body position, choosing optimal gearing, and keeping your cadence and breathing under control - you can turn these challenging conditions into powerful training opportunities. And don’t forget, every tough windy ride prepares you for smoother, faster rides on calm days.


Don’t Forget! It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

• Embrace the wind as a training partner. Every time you ride through it, you’re learning to adapt, increasing resilience, and building a deeper connection to your technique.

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Balancing Work, Life, and Triathlon:
A Guide to Flexible Plans for Busy Executive Triathletes
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Balancing a demanding executive role with the rigorous training required for triathlons can be challenging, but it’s definitely achievable with the right strategies. The key lies in how effectively you manage both, and the good news is that many of the principles that drive success in your professional life can be applied to triathlon training. 

Here are the top 10 recommendations to help you manage both effectively:

1. Plan Ahead

• Triathlon Training: Scheduling your workouts and business commitments in advance is crucial. Use a calendar to block out time for training sessions, meetings, and travel. Having a clear plan keeps you on track with both your professional and athletic goals.
• Work Application: Planning your work tasks, just as you plan your training, allows you to prioritize key meetings, deadlines, and time for strategic thinking. Executives know the value of an organized, well-thought-out schedule.

2. Prioritize Workouts

• Triathlon Training: Treat your workouts like key business meetings, non-negotiable. Prioritize them in your day and avoid cancelling unless absolutely necessary. Early morning sessions work well because they’re less likely to be interrupted by work demands.
• Work Application: Similarly, in business, tackle your most critical tasks first thing in the morning when you’re fresh and less likely to be distracted by unexpected interruptions. Executives often refer to this as "winning the day early."

3. Stay Flexible

• Triathlon Training: Flexibility in your training schedule is important. If you’re facing a busy workday, shorter, high-intensity workouts can still yield great results and keep you on track.
• Work Application: Flexibility in business is equally crucial. Adapt to changing priorities and unexpected challenges. Just like a condensed workout can be efficient, focus on streamlined processes at work when time is tight.

4. Utilize Travel Time

• Triathlon Training: Business trips don’t have to interrupt your training. Most hotels offer gyms or pools, and you can research running routes nearby. Packing compact equipment like resistance bands ensures you’re ready for a quick workout on the go.
• Work Application: Use travel time to catch up on important reading, plan upcoming projects, or brainstorm new ideas. Stay productive even when you’re on the road.

5. Combine Work and Training

• Triathlon Training: Whenever possible, combine work travel with training. For example, if you’re heading to a city where there’s a triathlon event, consider extending your stay to compete.
• Work Application: Look for ways to align professional events with your personal interests. Attending industry conferences or networking events that also fuel your passions can lead to enhanced professional and personal satisfaction.

6. Stay Organized

• Triathlon Training: Keep your workout gear and work essentials organized and ready to go. This minimizes time wasted packing and ensures you’re always prepared.
• Work Application: An organized workspace reduces stress and boosts productivity. Efficient systems help you stay on top of your tasks, just as having organized training gear helps with consistent workouts.

7. Communicate with Your Team

• Triathlon Training: Be open with your colleagues and manager about your triathlon training. This transparency ensures they understand your time commitments and may offer flexibility when needed.
• Work Application: Open communication with your work team about your schedule builds trust and fosters a supportive environment. Just as you might communicate your training routine, let your team know when you’re available for key meetings and strategic discussions.

8. Focus on Nutrition

• Triathlon Training: Fuelling your body properly is critical to maintaining energy levels for both training and work. Plan meals and snacks ahead of time, especially when you’re traveling.
• Work Application: Nutrition isn’t just for physical performance—it impacts mental clarity as well. Executives can benefit from planning healthy meals to ensure sustained focus and energy throughout the workday.

9. Rest and Recovery

• Triathlon Training: Prioritizing rest and recovery is essential to avoid burnout. Make sure you’re getting enough sleep and including rest days in your training schedule.
• Work Application: Just as rest is vital for physical recovery, it’s equally important for mental performance. Take regular breaks, get enough sleep, and schedule downtime to recharge your brain.

10. Stay Motivated

• Triathlon Training: Set clear goals and celebrate your progress in both your professional and athletic pursuits. Surround yourself with supportive colleagues and training partners who encourage you along the way.
• Work Application: Goal setting in the workplace is just as motivating. Tracking progress and celebrating wins fosters momentum, while mentorship and a supportive work environment can provide that extra push to stay focused.

Conclusion:
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Balancing work, life, and triathlon may seem like a tall order, but with careful planning, flexibility, and the right mindset, you can excel in both arenas. These strategies not only apply to your athletic pursuits but will also enhance your leadership and productivity in the executive world.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

Triathlon is like a supercharged master class on how to deal with business challenges. What happens in a single year Ironman training cycle, most likely covers what otherwise takes decades of business as usual.
As an ambitious high-potential, finding the balance between a healthy mind and body, family and work relationships can set you up for an amazing career.

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Techniques for Open Water Swimming 

1.Sighting: Unlike pool swimming, open water swimming lacks lane lines and walls to guide you. Sighting is the technique of lifting your head periodically to ensure you're swimming in the right direction. Practice sighting by incorporating it into your regular swim workouts. Lift your head just enough to see ahead without disrupting your stroke rhythm.  

It is important to realize that you can sight in multiple ways and use them all in combination to optimize your position and direction and sometimes even reduce the amount of times you need to sight and slow down.

• Obviously, looking forward to the buoys ahead is the most direct visual input you can get, but it is important to prepare your swim, by looking for larger landmarks around the course which sit high above the water. This will help you sight even in wavy conditions and allow you to more quickly get your bearings.
• Secondly you can also look sideways in case you are swimming in a lake or river where you can navigate in parallel to the shore.
• Consider that all the people around you are also sighting from time to time and the generic direction will be correct. So as long as you stay within the pack, and aligned with your fellow triathletes you will most likely be in the right direction.
• In great water conditions, you might be able to use some scuba diving navigation technique. When you can spot the wave lines in the sand below you or the structure of the seabed, you can use those to navigate while under water. As these structures are pretty stable, once you have identified the swimming angle versus those lines, you just have to keep the angle the same while swimming to keep going in the same direction.

 
2. Drafting: Swimming behind or alongside another swimmer can reduce water resistance and conserve energy. Position yourself close to the swimmer's hip or feet, but be mindful of maintaining a safe distance to avoid collisions.  

3. Bilateral Breathing: Breathing on both sides helps you adapt to changing conditions, such as waves or sun glare. It also promotes a balanced stroke and reduces the risk of shoulder injuries.  

Depending on your competitiveness you might however want to increase your breathing rhythm. Instead of alternating sides for every breath, you can also breathe unilaterally and change over 10-20 strokes, or every time you sight.

4. Body Position: Maintain a streamlined body position with your head in a neutral position, eyes looking slightly forward. Engage your core to keep your hips and legs high in the water, reducing drag and improving efficiency. Obviously, when a race is wet suit legal, this will significantly improve your body position already.  

5. Course Planning: Be sure you have checked out the course and landmarks and decide beforehand who you are going to swim. If you are not a strong swimmer it might be interesting to start on the outside and go wide around the buoys to avoid getting stuck in the violent “washing machine”.

Visualization Exercises

Visualization is a powerful tool to enhance your open water swimming performance. By mentally rehearsing your swim, you can build confidence and improve your technique. But visualization is stronger after having the experience. So the more you can practice in open water the more realistic, stronger and more meaningful the visualization will be.

1. Pre-Race Visualization: Before race day, find a quiet place to sit and close your eyes. Visualize yourself at the starting line, feeling calm and focused. Imagine the sound of the horn and the sensation of diving into the water. Picture yourself swimming smoothly, sighting effectively, and maintaining a strong, steady pace.

2. Overcoming Challenges: Visualize potential challenges you might face, such as choppy water or crowded conditions. Imagine yourself staying composed and adapting to these situations. See yourself navigating through the waves and finding clear water to swim in. As part of your training, you can test some of the more challenging scenarios with friends in training: swim very close together, get somebody to swim in your feet or cross lanes, try to get across another swimmer, … That way, you will have reduced your anxiety for these events when they happen in the race, which will improve your breathing and power.

3. Positive Affirmations: Incorporate positive affirmations into your visualization practice. Repeat phrases like "I am strong," "I am confident," and "I am a skilled open water swimmer." These affirmations can boost your self-belief and mental resilience.

Drills to Fine-Tune Your Skills

Incorporating specific drills into your training can help you refine your open water swimming technique and build the necessary skills for race day.

1. Sighting Drill: During your pool workouts, practice sighting every few strokes. Lift your head just enough to see a target at the end of the pool, then return to your regular stroke. This drill helps you develop the habit of sighting without disrupting your rhythm.

2. Drafting Drill: Swim with a partner and practice drafting off each other. Take turns leading and following, focusing on maintaining a close but safe distance. This drill helps you get comfortable with the sensation of drafting and improves your ability to swim efficiently in a group.

2. Bilateral Breathing Drill: Incorporate bilateral breathing into your sets. For example, swim 50 meters breathing every three strokes, then switch to breathing every five strokes. This drill helps you develop the ability to breathe on both sides and adapt to different conditions. Alternatively, breathe unilaterally but always to the same side of the pool.

4.Open Water Simulation: If possible, practice in open water to simulate race conditions. Focus on sighting, drafting, and maintaining a steady pace. If open water isn't accessible, try swimming in a pool with minimal lane lines and buoys to create a similar environment.  

CONCLUSION
 
By mastering these techniques, incorporating visualization exercises, and practicing specific drills, you'll become a more confident and efficient open water swimmer. Remember, consistency and practice are key to success.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

In order to reduce the fear of open water, experience is key. Agree to go out swimming in lakes with other triathletes and practice the swim, the sighting and challenging situations in a trusted environment to reduce the fear. It will lead to a more calm and enjoyable experience leading to a wonderful race mindset.

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Heat Training

When race day temperatures rise, so does the pressure on your body to perform under extreme conditions. For elite triathletes, preparing for racing in heat isn't just about surviving the race—it's about thriving and even gaining an advantage over less-prepared competitors. Heat acclimatization is essential to peak performance, allowing your body to adapt to elevated temperatures, conserve energy, and avoid overheating.
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In this blog, we'll explore the physiological changes that happen when you acclimate to heat, the ideal timeline to start, and the protocol you can follow to ensure you're ready to race in the heat.

Why Heat Acclimatization is Crucial for Performance

Training in hot conditions challenges your body in ways that training in cooler temperatures cannot. When the body is exposed to heat consistently, several key adaptations occur:

1. Improved Thermoregulation: Your body gets better at cooling itself. Through increased sweat rates and earlier sweating, heat can dissipate faster.
2. Increased Blood Plasma Volume: The body boosts the amount of circulating blood, which helps improve both endurance and cooling by supplying muscles and skin with oxygen and nutrients more efficiently. You lose fewer electrolytes per session. This helps with endurance and reduces the risk of cramps or dehydration.
3. Lower Heart Rate at Submaximal Efforts: With more efficient cooling, your heart doesn't need to pump as fast during effort, allowing you to maintain high performance without overheating.
4. Mental Acclimation: Training in heat also helps your mind prepare for the discomfort. This psychological edge is critical when racing in high temperatures.

The 6-Week Heat Prep Protocol

For best results, begin heat acclimatization 4-6 weeks before the race. If you start too late, your body won't have enough time to fully adapt, and starting too early could result in burnout or overtraining. The first few weeks are about gradual exposure, while the final phases ramp up intensity and mimic race conditions.

Weeks 6-5: Initial Acclimatization (Low-Intensity Exposure)

Objective: Gradually introduce your body to training in the heat.

• Training Focus:
  • Perform 4-5 low-intensity sessions per week (Zone 1-2) in a heated environment or hot outdoor conditions, lasting 60-90 minutes each.
  • Incorporate 1-2 sauna or hot bath sessions after workouts to prolong heat exposure.
• Impact: Your body will begin increasing blood plasma volume, improving thermoregulation, and lowering heart rate at submaximal effort levels.

Weeks 4-3: Controlled Heat Training (Moderate Intensity)

Objective: Increase intensity while maintaining heat exposure.

• Training Focus:
  • Continue 3-4 low-intensity sessions per week in heat.
  • Add 2-3 moderate-intensity interval sessions (Zone 3) in heat per week. These can be done on the bike, treadmill, or outdoor runs.
  • Start practicing your hydration strategy to determine the best balance of fluids and electrolytes for race day.
• Impact: Your sweat rate and core temperature regulation improve, and you'll have a better understanding of your hydration needs in hot conditions.

Weeks 2-1: Race Simulation and Taper

Objective: Simulate race conditions and fine-tune your hydration and cooling strategies.

• Training Focus:
  • 1-2 race-specific, high-intensity sessions in heat (Zone 4 or 5). Focus on shorter but more intense efforts at or above race pace.
  • Taper volume but maintain quality by reducing duration while keeping intensity high.
  • Continue passive heat exposure (sauna sessions) to maximize heat adaptation.
  • Refine your race day nutrition and hydration plan.
• Impact: Your body will be primed for performance under race conditions, and you'll have all strategies ready to manage heat on race day.

Race Week and Race Day: Stay Cool, Hydrated, and Fuelled

Objective: During race week and on race day, your focus shifts to maintaining heat acclimatization and managing nutrition, hydration, and cooling strategies.
 

• Training Focus:
  • Keep training light and low-intensity (Zone 1-2), and prioritize short sessions in heat to avoid losing acclimation.
  • Ensure hydration and electrolyte levels are optimized by continuing to monitor fluid intake.
  • Finalize your cooling strategies, which can be practiced in training.

Race Day: Execute Your Plan with Precision

Now that you’ve completed weeks of preparation, race day execution becomes crucial. Here’s how to manage heat stress, stay hydrated, and maintain your fuel levels while racing.

1. Start the Race Well-Hydrated
Many athletes start endurance races in a state of suboptimal hydration, which puts them at an immediate disadvantage. Begin your hydration strategy the night before the race to ensure you’re ready to handle the heat.

• What to Do: Consume 500-600ml of an electrolyte-rich drink (containing 500-1,000mg of sodium) with your dinner the night before and repeat this 500-600ml intake 45-75 minutes before the start to ensure optimal hydration.

2. Know Your Fluid and Sodium Requirements
During the race, hydration is critical. The hot and humid conditions of Kona or other races accelerate fluid loss, which can impair performance and increase the risk of heat-related illness. Failing to replace lost fluids and sodium can lead to dehydration and reduced performance.

• What to Do: Plan your hydration so that you replace your fluid and sodium losses as closely as possible during the bike leg, ensuring you’re set up for the run. Ideally this is based on a sweat test before the race that identified your sodium loss per liter of sweat.

3. Hydration Strategy: Plan Your Cooling Strategies
Active cooling throughout the race can delay the onset of heat stress, keeping your core body temperature in check.

• What to Do: Wear light, moisture-wicking clothing to facilitate heat dissipation. Use cold sponges, ice packs, or ice-cold drinks at aid stations to cool down. Where available, use an ice bandana or clothing with pockets for storing ice to keep your body temperature down. Pour water over your head and torso  - BUT NOT ON YOUR SHOES* - to encourage cooling as the water evaporates.

4. Carbohydrate Intake and GI Management
High temperatures increase the risk of GI distress, particularly when consuming large amounts of carbohydrates. Stick to a well-practiced nutrition plan to avoid nausea or bloating.

• What to Do: Aim to consume 60-90g of carbohydrates per hour using easy-to-digest sources such as energy gels or sports drinks. Use products containing a mix of glucose and fructose to optimize absorption and reduce GI strain. You could freeze your hydration bottles, so they stay cool longer. Potentially put some frozen ones in your personal needs bag half way.

5. Monitor Body and Environmental Signals
Being aware of the conditions and how your body responds is essential to finishing strong in the heat. Adjusting your pace and hydration based on what your body tells you can make the difference between thriving and struggling.

• What to Do: Pay attention to signs like a dry mouth, dark urine, dizziness, and fatigue. Elevated heart rate, heavy sweating, or confusion can signal the onset of heat stress. Instead of relying solely on pace or power, monitor your heart rate to gauge intensity, as it accounts for environmental stress.

Conclusion

Proper heat acclimatization, nutrition, hydration, and cooling strategies are essential to conquering races in hot climates like Kona. By starting early and following a structured heat training plan, you set yourself up for success. On race day, executing a well-practiced hydration and cooling strategy will help you manage heat stress and ensure you maintain performance throughout the race.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

• Mental and physical preparation is key, but on the day you need to listen to your body. Adjust the plan when needed.
• From my own experience: beware not to soak your running shoes because of excessive water pouring over your head. You might cool down for 10 minutes, but you will run on blisters after 10- 15 km

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The Psychological Side of Long-Distance Ironman Racing
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Long-distance Ironman races push athletes not only physically but also mentally. In the world of triathlon, particularly the Ironman, mental toughness is as critical as physical endurance. Covering 3.8 kilometers of swimming, 180 kilometers of cycling, and finishing with a marathon, the challenge demands more than just elite-level fitness—it calls for psychological resilience, the ability to overcome doubts, and mental fortitude to keep going when your body is on the verge of quitting.

 -s a coach, I’ve seen firsthand how athletes harness their mental skills to achieve peak performance. Ironman competitors are not just contending with physical fatigue but battling against the mind's desire to stop. Let’s dive into the psychological strategies that can help you not only survive but thrive during a long-distance Ironman race.

The Importance of Mental Strength in Ironman Racing

Your mental game becomes the make-or-break factor when your body is pushed to the edge. In an Ironman, you go through various stages of emotional highs and lows. Being able to control your thoughts, manage stress, and stay focused is what separates those who finish from those who falter.

Professional triathletes train their minds as rigorously as they train their bodies. From setting realistic expectations to visualizing success and employing mantras for motivation, mental preparation is a core component of long-distance racing.

Top 10 Mental Tactics to Cross the Finish Line

Here’s a list of the top 10 mental strategies professionals use to push through the toughest parts of Ironman races:

1. Mental Toughness Training: Incorporate mental toughness training into your preparation. This involves simulating race-day conditions during training and pushing through hard zone 4 high intensity intervals where you feel like stopping. The more you experience and conquer these mental challenges during training, the better prepared you’ll be on race day.
2. Break the Race into Segments: One of the most effective strategies is to mentally break the race into smaller, more manageable chunks. Rather than thinking about completing the entire Ironman, focus on finishing each discipline: first the swim, then the bike, then the run. Even within each section, break it down further (e.g., aid station to aid station).
3. Stay Present: Focus on the present moment. Avoid dwelling on how much further you have to go. Concentrate on each stroke, pedal, or step you're taking right now. This mindfulness approach reduces feelings of overwhelm and helps you remain in control.
4. Mantras and Positive Self-Talk: Create a go-to mantra that you repeat to yourself during tough moments. It can be something as simple as “keep moving forward” or “you’ve got this.” Positive self-talk can push negative thoughts away and keep you motivated.
5. Visualization: Before race day, visualize yourself successfully crossing the finish line. In moments of doubt during the race, revisit this mental image. Visualizing success triggers confidence and helps keep anxiety at bay, giving you the belief that finishing is achievable.
6. Control the Controllables: You can’t control the weather or what the competition is doing. Focus on what you can control: your pace, nutrition, hydration, and mindset. Letting go of things beyond your control reduces unnecessary mental stress.
7. Embrace Discomfort: Ironman races are not meant to be comfortable. Embrace the discomfort as part of the journey. Remind yourself that suffering is temporary and that getting through the hard parts is what makes finishing the race so rewarding.
8. Mental Check-ins: Periodically check in with yourself throughout the race. Ask yourself how you're feeling, physically and mentally. By acknowledging and addressing potential issues early—whether it’s adjusting your pace, hydrating, or resetting mentally—you can prevent a downward spiral.
9. Use Crowds and Competitors: The energy of the crowd and the presence of other athletes can be incredibly motivating. Use these external forces to lift your spirits and drive you forward. When you're in a low point, feed off the energy around you, even if it’s from a fellow competitor.
10. Create Mini Goals: If things get really tough, focus on micro-goals to maintain motivation. This can be as small as running to the next cone or making it to the next aid station. Achieving these small victories can give you the mental boost you need to keep going.

Conclusion

Mental strength is a skill just like physical endurance - it can be trained, refined, and strengthened over time. To be successful in long-distance Ironman racing, it’s essential to prepare your mind as much as your body. By mastering these psychological strategies, you can enhance your resilience, stay calm under pressure, and maintain focus, making that finish line not only a possibility but an inevitability and take this valuable skill into the boardroom.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

1. In the marathon I usually only focus on counting the kilometers up to the half marathon. Then I start counting down as a mental boost.
2. To stay in the moment, I focus on the meditative rhythm of the run and focus on my breathing with Locomotor Respiratory Coupling (LRC)
3. Stay positive and focus on the amazing experience as a celebration of the long training journey. You are already an Ironman, this is just your graduation day !!!

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Understanding the Different Triathlon Distances

Triathlons come in various formats, each requiring different training, nutrition, and focus. Below is a quick comparison of the race formats:

1. Super Sprint Triathlon

• What It Means for the Athlete:
  • Training: Super sprint triathlons focus on raw speed and efficiency. Athletes need to have strong bursts of speed across all three sports. Training involves high-intensity interval training (HIIT) and short, fast efforts to replicate race conditions.
  • Key Sport Focus: Considering the bike is mostly draft legal, the swim becomes super important element to get in the right pack.
  • Nutrition: Nutrition is minimal during the race, given its short duration. Athletes should focus on proper pre-race hydration and potentially a small energy boost, like a gel or a sports drink, beforehand.
  • Transition: Transitions become very important, given how short the overall race is. A small mistake in a transition can cost several places. This format rewards quick, tactical decision-making.
  • Athletes need to practice fast and efficient transitions, where every second counts.

2. Sprint Triathlon

• What It Means for the Athlete:
  • Training: Sprint triathlons demand high-intensity training, with a focus on speed and short bursts of power. Training should build anaerobic conditioning and include fast-paced interval sessions.
  • Key Sport Focus: Given the short distances, no single sport dominates. Athletes need to focus on maintaining high intensity across all three sports and mastering quick transitions.
  • Nutrition: Nutrition is less of a factor due to the short race duration, but pre-race hydration and potentially one small energy boost (gel) can help maintain peak performance.
  • Transition: Fast, efficient transitions are crucial. Athletes should practice moving quickly from swim to bike and bike to run to shave off valuable time.

3. Olympic Triathlon

• What It Means for the Athlete:
  • Training: The Olympic distance requires a mix of speed and endurance. Training should incorporate both high-intensity intervals and aerobic base-building for longer efforts.
  • Key Sport Focus: The bike leg is slightly longer, so pacing becomes more important. Athletes must balance pushing hard on the bike with conserving energy for the run.
  • Nutrition: Hydration and energy gels become more important during the bike and run as the race duration increases. Proper post-race recovery (carbs and protein) is crucial for faster recovery.
  • Transition: Smooth, efficient transitions are important but not as frantic as in sprint races. Athletes should focus on optimizing their transition time without sacrificing preparation.

4. 70.3 (Half Ironman)

• What It Means for the Athlete:
  • Training: The 70.3 distance is a test of endurance and pacing, but the bike leg plays a crucial role. Athletes spend most of their time on the bike, and efficient power output is essential for success. However, they must also be prepared for a strong half marathon.
  • Key Sport Focus: The bike is the most critical leg in a 70.3 race. Strong cycling performance can set up a successful run, but athletes must avoid pushing too hard on the bike to leave enough energy for the half marathon.
  • Nutrition: Nutrition is critical in a 70.3 race. Athletes should consume carbohydrates and electrolytes during the bike to fuel their bodies for the long run. Proper hydration and fueling strategies during the bike and early stages of the run are key.
  • Transition: Transitions in 70.3 races are more deliberate than in shorter distances. Athletes should ensure they are properly fueled and mentally prepared for the longer distances ahead, particularly the run.

5. 140.6 (Full Ironman)

• What It Means for the Athlete:
  • Training: The Full Ironman is a true test of endurance, requiring long-duration training sessions with a focus on pacing. The bike leg takes up the most time, but the marathon is the deciding factor in most races. Athletes must train for long rides while being ready to run a marathon after.
  • Key Sport Focus: While the bike is the longest leg, the run becomes the most important in a Full Ironman. The marathon is often where races are won or lost, and proper pacing on the bike is essential to leave enough energy for the run.
  • Nutrition: Nutrition is essential for Ironman athletes. They must consume consistent calories throughout the bike and early run to prevent energy depletion. Proper nutrition during training and race day can make or break their performance.
  • Transition: Ironman transitions are deliberate and calculated. Athletes often take extra time to refuel, hydrate, and mentally prepare for the next leg. Minimizing errors and ensuring everything is in place is key to success, especially before the marathon.

Don’t forget: It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:
For triathlons, the focus shifts as race distance increases:

• In Super Sprint and Sprint, swimmers have an edge. The focus is on speed and transitions. As you move to Olympic distance, balancing speed with endurance
• As you move to longer distances efficiency and nutrition become more important. While the 70.3 usually favours the strong cyclist, the best runners seem to find more leverage in the 140.6.
• Find the format that fits you best for your age, body composition and talents.

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Off-Season Control: A Balanced Approach for Triathletes

For most triathletes, the off-season is a time to relax and recharge, both mentally and physically, after months of intense training and racing. But even in this recovery period, it's essential to pay attention to body weight and overall health, especially if you want to set yourself up for a strong return to training when the new season begins.
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Here’s how to control body weight in the off-season while embracing the benefits of recovery and mental relaxation.

1. Prioritize Recovery First

The off-season is your opportunity to let your body and mind heal from the physical and mental demands of triathlon training. This doesn't mean overloading with triathlon-specific workouts, but rather giving yourself a break and focusing on recovery activities like yoga, stretching, and light mobility exercises.

What to do:

• Sleep: Ensure you're getting a solid 7-8 hours of sleep each night. Sleep plays a key role in muscle repair, fat loss, and overall recovery.
• Nutrition: Don't abandon your nutrition plan, but adjust it to support recovery. Aim for balanced meals that emphasize healthy fats, proteins, and whole grains.
• Hydration: Proper hydration supports metabolism and helps your body recover faster.

2. Tweak Your Eating Habits

During the off-season, you may not need the same high-calorie intake as during peak training, but you also don’t want to fall into a calorie deficit. The goal here is maintenance, not necessarily fat loss.

What to do:

• Maintain a balanced diet: Continue eating nutritious, well-balanced meals. Focus on lean proteins, vegetables, and healthy fats to fuel your body while it's recovering.
• Avoid extreme calorie cutting: You don't need to cut your calories dramatically in the off-season if you are already in shape. However, if you have been struggling with your weight, the offseason might be the moment to make a few tweaks as you don’t need the high calories for training. Listen to your body and adjust portions as your activity levels decrease.
• Mindful eating: This is a great time to focus on mindful eating habits—pay attention to hunger cues and avoid emotional or boredom-driven eating.

3. Expand Your Training Focus
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With less emphasis on the rigors of swim, bike, and run, the off-season is the perfect time to work on other aspects of fitness. Strength training, flexibility, and mobility exercises can all help prevent injuries and set you up for success when triathlon-specific training ramps up again.

What to do:

• Strength train: Incorporate strength training 2-3 times per week to build muscle, boost metabolism, and support overall body composition. Focus on key movements like squats, deadlifts, and presses that can enhance your performance once you return to triathlon training.
• Low-intensity cross-training: Activities like hiking, walking, or paddleboarding can keep you moving without the intensity of triathlon-specific workouts.
• Flexibility and mobility: Regular stretching, yoga, or foam rolling can improve flexibility and help with injury prevention.

4. Stay Active Without Overdoing It

One of the challenges for triathletes during the off-season is avoiding the trap of doing too much. It’s important to remain active, but not at the same level as your in-season training. The off-season is a chance to move your body in ways that aren't as mentally taxing.

What to do:

• Daily movement: Aim for consistent daily activity like walking 10,000 steps or light mobility work. This keeps your metabolism going without the strain of heavy endurance workouts.
• Enjoy different sports: Try out new activities like skiing, rock climbing, or even a casual game of tennis. These allow you to stay active while giving your mind a break from triathlon-specific thinking.

5. Focus on Mental Relaxation

One key aspect of the off-season is giving yourself permission to relax mentally. Triathletes often push themselves hard, but the off-season is an opportunity to recharge mentally, which is just as important as the physical rest.

What to do:

• Create a mental relaxation routine: Incorporate meditation, breathing exercises, or even journaling into your off-season. These practices help lower stress levels and allow you to mentally unwind.
• Take breaks from structure: Use the off-season to step away from rigid schedules and structure. Enjoy spontaneous activities or social events without the pressure of training.

6. Monitor Your Body Without Obsessing

While it's important to maintain some awareness of your body composition, the off-season isn’t the time to stress over every pound gained or lost. Focus on your overall well-being rather than chasing specific numbers on the scale.

What to do:

• Regular check-ins: Weigh yourself weekly or monitor your waistline with a simple tape measure, but don’t become overly focused on the data.
• Focus on how you feel: Pay attention to how your body feels day to day. If you’re feeling energized, sleeping well, and staying active, you’re in a good place.

Conclusion: Stay Balanced for Long-Term Success

The off-season is all about balance—balancing recovery, mental relaxation, and physical health. By taking a mindful approach to your body weight and training, you’ll be able to enjoy your off-season while setting yourself up for a strong, successful return to triathlon training.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN: Embrace the off-season to try something new. Whether it's cooking a healthy recipe, learning a new sport, or diving deeper into mindfulness, these activities will enrich your overall well-being.

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