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    Dealing with Setbacks

    Dealing with Setbacks

    Currently we are in our first day of a nationwide lockdown and are being limited to one full outing of outdoor exercise a day. Leisure centres are shut, gyms are shut and events that people have been tirelessly training for have been either cancelled or postponed. Clearly it is a difficult time for everyone, and it can be easy to get lost when routine is blown out the window.

    That’s why it is important to try and establish a new routine during your days at home and set some goals for yourself to try and achieve at the end of this period. Whether this be to do 30 minutes of exercise a day, read a book, or meditate every day, it doesn’t matter what, just have something that you can set out to achieve and challenge yourself.

    Since my triathlon training has taken a hit with these restrictions, I have decided to take the time (as let’s face it, we have more than enough time at the moment) to focus on the little things. Since starting to run I have been struggling with shin splints, so over lockdown my aim is to do my rehab exercises most days and improve my bodies tolerance to running. I have also struggled with some other niggles over the past few months, so now is the time to focus on doing the corrective exercises that I wouldn’t necessarily have time for during my normal routine.

    When setbacks arise, as hard as it can be, try to view them as an opportunity for you to achieve something new. Do that thing that you couldn’t necessarily get done before but rest assured normal life will resume soon and we can get back to doing what we love properly.

    Stay home and stay safe x

    Swimming Pacing Tips - Tempo Trainer

    Swimming Pacing Tips - Tempo Trainer

    For many swimmers, learning how a pace feels and being to hit that pace consistently is one of the hardest but most important things to achieve in training. Translating that pace into a race is also crucial, as you want to be able to feel what that pace is like in order for you not to go out too quick, and instead swim a consistent race and know that you are on track. The tempo trainer offers a great couple of ways to help assist you with this by beeping in different ways to give you feedback, as it sits underneath your swimming hat.

    • Mode 1 – Stroke Tempo
      • A great way to do improve your consistency is through practising stroke tempo
      • Stroke tempo is the interval of time between each of your strokes
      • For example, you would input 1.1 if you wanted to do a stroke every 1.1 seconds
      • The tempo trainer will give you feedback by giving a simple beep every interval, which would be every time you should be initiating a stroke


    • Mode 2 – Interval Mode
      • Input an interval time which causes the trainer to beep every time that interval passes
      • For example, if you were doing an aerobic swim and wanted to rep 34 seconds every 50m, you would be able to gauge if you were on track with the assistance of the tempo trainer.
      • If you are behind the beep you know you need to speed up!


    • Mode 3 – Stroke Rate
      • Stroke rates are the number of strokes you swim per minute and is similar to stroke tempo
      • The tempo trainer will beep every time you are meant to start a stroke
      • For example, swimming a set where one of your aims is to maintain a 38-stroke rate. This would be the stroke rate that you know you can hit a certain time with
      • Simply by continuously practising swimming with your goal rate, it will become easier for you to gauge your pace when swimming.


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    Tom Derbyshire's Triathlon Journey

    Tom Derbyshire's Triathlon Journey

    Hey everyone, I’m Tom Derbyshire and I will be managing the running of TriPath.

    Despite not having a background in triathlon, I do have a background in sport. I recently retired from competitive swimming after 10 years, over which I represented Great Britain at both junior and senior level as well as England at the Youth Commonwealth Games in 2015. Some of my career highlights include winning European Junior gold and silver at the 2016 European Juniors, in the 1500m and 800m freestyle respectively, along with winning gold at the Youth Commonwealth Games in Samoa.  I was also able to represent Great Britain at the 2018 European Championships in Glasgow.

    Since stopping swimming, I have been searching for a new sporting endeavor and with my distance background, and having dabbled briefly with open water swimming, I have decided to take up triathlon, with the aim of competing in triathlon and Ironman competitions in the future as part of the TriPath team.

    As a ‘newbie’ to the sport and with having relatively little knowledge of cycling or running I am looking forward to sharing my journey and experiences with you on the TriPath blog, as I learn more about the sport and progress through my training. I will be working closely with the guys at Vibe Fitness Bath (also members of the Tripath team) to ensure that I learn as much as possible about the sport and get the most out of myself and my training.

    Hopefully by sharing what I learn along my journey I can help you learn something new that may improve your performance and help achieve your own goals!

    Stay tuned for future posts...

    Make sure to check out for custom team kit and 10% site wide discounts on all your triathlon equipment!

    Swimming in the Off Season with

    Swimming in the Off Season with

    As the racing season comes to an end for most, there is always the question on how to go forward with training into the winter months and what some call the off season. With no races on the horizon, it’s a great time to have a mental break as well as a physical break. This means a lighter training load that is more focused on form, always working on consistency. During this time athletes should shift the emphasis to more technique based training, as well as tweaking the structure of our sessions.

    Get Some Technique Coaching

    Look for private coaching from a knowledgeable and experienced swim coach (hint hint!). All jokes aside, use word-of-mouth recommendations as well as Internet searches. Working with a local coach is advantageous because you can see them multiple times or easily schedule a follow-up session a few weeks later. Things like video swim analysis can be really helpful in making breakthroughs with your stroke – especially if you feel like you have been banging your head against a brick wall trying to improve something during the year.

    Improve Your Kick

    Use the winter months to become a stronger swimmer from all round. The benefits of having a strong kick include a well-balanced stroke, increased core strength, quicker starting speed and strong and stretched hip flexors (used in cycling and running). Mix up kicking sets with different body positions in the water: Streamlined, kick on your back, side kick or try vertical kicking. Remember, kicking might not give you the most propulsion in your stroke, but a good kick can make life much easier in the water. Plus it can help you get a good workout if you are crunched for time!

    Enter Masters Competitions

    Competition is the key to staying motivated during training. Search for a local Masters meet online ( and register as an individual or as part of a team. Pick the longer events and work on endurance and pacing and enter the sprints to improve speed and power in the water. If a swim meet holds no appeal for you, schedule a monthly time trials into regular training – of varying distances; try 800 one month, 3k the next. Record the times to track improvement and use 100 splits to judge pacing ability (and make sure that there is a difference between the shorter distance pacing and the long distance speeds!).

    Learn New Skills

    With no pressure on racing, you could use your time to learn some new skills to help spice up your swim sessions – but these skills won’t just help you enjoy sessions more. They will help your all round swim ability. Work on tumble turns for better rhythm and speed throughout a swim, or learn butterfly and breaststroke to give your body variety from standard freestyle and backstroke.

    Improve Your Strength

    Increase power in the water by building strength in swimming-specific upper-body muscles like the lats, triceps and pectorals. Prevent shoulder overuse injuries with shoulder rotations and elevation exercises using resistance bands and light weights. Improve core strength with balance poses like planks, or power exercises like squats and deadlifts to aid in endurance and maintain technique during long swims.

    If you have any questions or comments, please feel free to get in touch with the team at Tri-Coaching! Remember, you can always get your swimming reviewed in the endless pool with our video swim analysis packages.