Frequently asked questions / FAQ

Triathlon Hub FAQ

What is triathlon training?

Triathlon training combines swim, bike and run workouts to prepare athletes for races from sprint to Ironman distances.

What are Ironman distances?

An Ironman triathlon distance is a 3.8 km swim, 180 km bike and a 42.2 km marathon run.

What are Ironman 70.3 distances?

An Ironman 70.3, also called a Half Ironman, distance is a 1.9 km swim, 90 km bike and 21.1 km half marathon run.

What is a Super Sprint triathlon?

A Super Sprint is the shortest triathlon distance: 400 m swim, 10 km bike and 2.5 km run.

What is a Sprint triathlon?

A Sprint triathlon is a 750 m swim, 20 km bike and 5 km run.

What is an Olympic triathlon?

An Olympic triathlon includes a 1500 m swim, 40 km bike and 10 km run.

What are training zones in triathlon?

Triathlon training zones are heart rate, power, RPE or pace ranges (Zone 1–5) that guide training intensity.

What is Zone 1 training in triathlon?

Zone 1 is recovery training: 68–73% of max heart rate, very light and easy effort.

What is Zone 2 training in triathlon?

Zone 2 is endurance training: 73–80% of max heart rate, used for long swim, bike and run sessions.

What is Zone 3 training in triathlon?

Zone 3 is tempo training: 80–87% of max heart rate, steady but controlled effort.

What is Zone 4 training in triathlon?

Zone 4 is threshold training: 87–93% of max heart rate, the limit where lactate is produced but still cleared.

What is Zone 5 training in triathlon?

Zone 5 is VO2 max training: 93–100% of max heart rate, short intervals at very high intensity.

What is FTP in triathlon cycling?

FTP (Functional Threshold Power) is the highest power a cyclist can hold for 60 minutes and is used for training zones.

What is CSS in triathlon swimming?

CSS (Critical Swim Speed) is the pace an athlete can hold for 1500 m and is used to set swim training zones.

What is lactate threshold in triathlon?

Lactate threshold is the effort level where the body produces lactate but still clear it.

What is brick training in triathlon?

Brick workouts combine cycling and running in one session to prepare for race-day transitions.

Why are brick sessions important?

Brick sessions help triathletes adapt to the heavy legs and fatigue that come after the bike before the run.

What is T1 in triathlon?

T1 is the first transition, from swim to bike.

What is T2 in triathlon?

T2 is the second transition, from bike to run.

How do you fuel during a triathlon?

Triathletes fuel with carbohydrates, fluids and electrolytes to sustain performance and avoid bonking.

What is bonking in triathlon?

Bonking is hitting the wall when glycogen stores run out, causing severe fatigue.

What should I eat before a triathlon?

Before a triathlon, eat carbohydrate-rich foods like rice oats or bread to maximise glycogen stores.

What are the best recovery strategies for triathletes?

Recovery includes Zone 1 training, rest days, sleep, hydration and balanced nutrition.

What is tapering in triathlon?

Tapering is reducing training volume before a race to allow the body to recover and peak on race day.

How long is a triathlon taper?

Tapers typically last 1–3 weeks, depending on the race distance.

What equipment do I need for a triathlon?

Essentials include a wetsuit, goggles, bike, helmet, tri suit, running shoes and nutrition.

What is a tri suit?

A tri suit is a one-piece suit designed for swimming, cycling and running without changing clothes.

What is drafting in triathlon?

Drafting is riding close behind another cyclist to reduce wind resistance. It is legal in short races but banned in Ironman.

What is a triathlon power meter?

A power meter measures cycling power in watts, helping athletes train by effort not just speed.

What is RPE in triathlon training?

RPE (Rate of Perceived Exertion) is a 1–10 scale measuring effort without using gadgets.

What is an open water swim?

An open water swim is done in lakes, rivers or the sea, unlike pool training.

What is sighting in swimming?

Sighting is lifting your head to spot buoys and stay on course during open water swims.

What is transition practice in triathlon?

Transition practice is rehearsing fast gear changes between swim, bike and run.

What is cadence in triathlon cycling?

Cadence is how many pedal revolutions per minute a cyclist makes.

What is cadence in triathlon running?

Running cadence is steps per minute, often targeted at 170–180 for efficiency.

What are triathlon aero bars?

Aero bars let cyclists rest their forearms and ride in an aerodynamic position.

What is pacing in triathlon?

Pacing means distributing effort evenly across swim, bike and run to avoid early fatigue.

What is a negative split in triathlon?

A negative split is completing the second half of a race faster than the first.

What is overtraining in triathlon?

Overtraining is when athletes train too much without recovery, leading to fatigue and performance decline.

What are common triathlon injuries?

Common injuries include runner’s knee, shin splints, Achilles tendonitis and shoulder strain.

What is strength training for triathletes?

Strength training includes gym or bodyweight exercises to improve durability and power.

What is mobility training for triathletes?

Mobility exercises improve range of motion, posture and injury prevention.

What is a triathlon coach?

A coach provides structured training plans, feedback and guidance for athletes.

What is periodization in triathlon?

Periodisation structures training into blocks: base, build, peak and race phases.

What is polarised training in triathlon?

Polarised training means 80% easy Zone 1–2 sessions and 20% hard Zone 4–5 sessions.

What is pyramidal training in triathlon?

Pyramidal training has more Zone 2, fewer Zone 3, and very few Zone 4–5 sessions.

What are transition bags in triathlon?

Transition bags hold gear needed for each stage and help organize race day.

The FLJUGA Mind FAQ

What is mental toughness in endurance sports?

Mental toughness is the ability to keep pushing through fatigue, discomfort and doubt during long races and training.

What is sports psychology for runners and triathletes?

Sports psychology helps athletes manage mindset, improve focus and use mental strategies to perform better.

What is race anxiety?

Race anxiety is the nervous energy before an event caused by pressure, uncertainty and excitement.

How do I overcome pre-race nerves?

Deep breathing, visualisation and a clear race plan help reduce pre-race nerves.

What is visualisation in sports?

Visualisation is mentally rehearsing a performance to build confidence and prepare for challenges.

How does positive self-talk improve performance?

Positive self-talk boosts confidence, reduces doubt and helps maintain focus during hard efforts.

What is negative self-talk in running?

Negative self-talk are unhelpful thoughts like “I can’t do this” that hurt motivation and performance.

What is mindfulness in running?

Mindful running means focusing on breath, stride and present effort without distraction.

What is flow state in running?

Flow state is being fully absorbed in a run where effort feels smooth and time passes quickly.

What is grit in endurance sports?

Grit is long-term persistence and resilience that keeps athletes training consistently.

What is resilience in running?

Resilience is the ability to bounce back after setbacks, injuries or tough races.

How do athletes stay motivated when tired?

Breaking goals into small steps, focusing on purpose and remembering past success helps maintain motivation.

What is discipline in running?

Discipline is training consistently even when motivation is low.

What is mental fatigue in endurance training?

Mental fatigue is mental tiredness from high training loads, stress or poor recovery.

How do I recover mentally after a bad race?

Reflect, rest and reframe the race as learning rather than failure.

How do athletes deal with pain in endurance races?

They use techniques like dissociation, focusing on form and breaking races into smaller goals.

What is mental rehearsal in sport?

Mental rehearsal is practicing situations in the mind before they happen to build readiness.

What is goal setting in running psychology?

SMART goals give direction and keep training purposeful.

What is intrinsic motivation in running?

Intrinsic motivation comes from internal enjoyment and self-improvement.

What is extrinsic motivation in sport?

Extrinsic motivation comes from external rewards like medals, times or recognition.

What is race focus?

Race focus is maintaining concentration on pace, form and fueling without distractions.

How does confidence affect race performance?

Confidence improves execution, pacing and decision-making in endurance sports.

What is fear of failure in athletes?

Fear of failure is worry about poor performance, often causing anxiety and tension.

How can I stop comparing myself to other runners?

Focus on personal progress and training zones instead of others’ pace or distance.

What is identity in endurance sports?

Athletic identity is how strongly someone defines themselves as a runner or triathlete.

What is burnout in athletes?

Burnout is extreme physical and mental fatigue leading to loss of motivation.

What is mental recovery in training?

Mental recovery restores focus and energy through rest, hobbies and downtime.

What is pre-race visualisation?

Pre-race visualisation is imagining the course, challenges and successful finish.

What is post-race reflection?

Post-race reflection helps athletes learn from pacing, mindset and strategies.

What is self-belief in running?

Self-belief is confidence that training has prepared you for the distance.

What is emotional regulation in athletes?

Emotional regulation is managing highs and lows during competition.

What is performance anxiety?

Performance anxiety is stress before a race that can affect pacing and focus.

How can breathing help mental performance?

Controlled breathing calms nerves, increases focus and improves race rhythm.

What is mental endurance?

Mental endurance is sustaining focus and discipline through long sessions and races.

What is acceptance in endurance sport?

Acceptance is recognising discomfort as part of training instead of resisting it.

What are mantras in running?

Mantras are short motivational phrases like “strong and steady” repeated during runs.

What is mental resilience in marathon training?

It is the ability to stay consistent through fatigue, setbacks and long training cycles.

What is visualisation for Ironman athletes?

Ironman athletes use visualisation to prepare for transitions, pacing and tough moments.

What is emotional fatigue in running?

Emotional fatigue is mental tiredness from stress, lack of recovery or pressure.

What is mental tapering before races?

Mental tapering means lowering stress and practicing calm focus before competition.

What is the psychology of pacing?

The psychology of pacing is balancing confidence, patience and discipline across a race.

How do elite athletes build mental strength?

They use visualisation, self-talk, resilience training and strict routines.

What is self-compassion in running?

Self-compassion means treating yourself kindly after mistakes or missed runs.

What is the mental side of overtraining?

Overtraining leads to irritability, loss of motivation and poor focus.

What is performance visualisation for marathons?

It is mentally rehearsing steady pacing, strong finishing and fuelling strategy.

What is the psychology of endurance sports?

It is the study of mindset, focus and resilience that shape long-distance performance.

How do athletes stay motivated in winter?

They set mini goals, use indoor training and focus on consistency.

What is fear of the wall in marathons?

It is the worry about hitting the energy crash late in a marathon.

What is mental flow in triathlon?

It is being fully absorbed in swim, bike and run effort without distraction.

What is the role of gratitude in running mindset?

Gratitude helps runners enjoy the process and reduce stress about results.

The Sober Athlete FAQ

What is a sober athlete?

A sober athlete is someone who trains and competes without using alcohol.

How does sobriety improve running performance?

Sobriety improves recovery, sleep quality and consistency in training.

Does quitting alcohol improve VO₂ max?

Quitting alcohol supports cardiovascular health, which can help VO₂ max improve.

What are the benefits of being a sober runner?

Better sleep, faster recovery and clearer focus in training.

Can alcohol slow muscle recovery?

Yes, alcohol delays protein synthesis and slows recovery.

What is sober living for athletes?

Sober living means balancing training, recovery and life without alcohol.

Does alcohol affect running endurance?

Alcohol dehydrates, disrupts energy use and reduces endurance.

Can sobriety help marathon training?

Yes, sobriety improves recovery, fueling and discipline for marathon training.

What is the link between alcohol and sports injuries?

Alcohol slows healing and increases the risk of injury.

Can sober athletes build more consistency?

Yes, sobriety removes hangovers and improves training consistency.

What is the sober curious athlete movement?

It is exploring life without alcohol to see how performance improves.

Does sobriety improve mental health for athletes?

Yes, sobriety reduces anxiety, depression and mood swings.

What is the impact of alcohol on sleep for runners?

Alcohol disrupts deep sleep, limiting recovery and adaptation.

How do sober athletes handle social events?

They focus on training goals, support networks and alcohol-free alternatives.

Does alcohol reduce glycogen storage?

Yes, alcohol interferes with glycogen replenishment after training.

Can sober athletes gain more motivation?

Yes, without alcohol fatigue, motivation and drive improve.

How does alcohol affect hydration in sport?

Alcohol is a diuretic and increases dehydration risk.

What is sober strength training?

It is lifting and recovery without the negative impact of alcohol.

Does sobriety improve focus in racing?

Yes, sobriety gives clearer concentration and stronger race strategies.

What is the sober athlete lifestyle?

It is living alcohol-free while focusing on endurance and health.

Can alcohol reduce running speed?

Yes, alcohol reduces oxygen efficiency and muscle power.

What is sober marathon training?

Training for a marathon without alcohol, improving recovery and consistency.

What is the effect of alcohol on VO₂ max?

Alcohol reduces oxygen transport and lowers VO₂ max potential.

How do sober athletes celebrate races?

They use healthy rituals like food, rest and non-alcoholic drinks.

Does sobriety help prevent overtraining?

Yes, because recovery improves when alcohol is removed.

What is sober cycling training?

It is cycling training without alcohol to maximize endurance.

Does alcohol affect muscle growth?

Yes, alcohol reduces testosterone and slows muscle repair.

What is the sober triathlete mindset?

Focus, clarity and discipline in swim, bike and run without alcohol.

Can alcohol delay recovery after long runs?

Yes, it delays glycogen and hydration replenishment.

Does sobriety improve immune function in athletes?

Yes, sobriety strengthens the immune system compared to alcohol use.

What is the sober athlete community?

It is athletes who support each other in training without alcohol.

What are sober hangover-free mornings?

They are mornings where training is done fresh without alcohol fatigue.

Does alcohol increase risk of cramping?

Yes, alcohol increases dehydration and cramps risk.

What is sober running motivation?

It is the clarity and purpose that comes from training alcohol-free.

Can sobriety help ultra endurance athletes?

Yes, sobriety improves fueling, recovery and long-term consistency.

Does alcohol affect heart rate zones?

Yes, alcohol increases resting heart rate and distorts training zones.

What is the sober athlete advantage?

Better recovery, better mindset and higher training volume.

How do sober athletes stay disciplined?

They focus on daily habits, training goals and community support.

Does sobriety improve injury recovery?

Yes, because alcohol slows tissue repair and healing.

What is sober triathlon training?

Triathlon training without alcohol, focusing on clear focus and recovery.

Can alcohol harm marathon performance?

Yes, it dehydrates and reduces glycogen, slowing marathon times.

What is sober Ironman training?

It is long-distance training without alcohol to improve endurance and discipline.

Does sobriety lower race-day stress?

Yes, sobriety helps athletes handle nerves with more clarity.

What is sober running community support?

It is groups of athletes encouraging alcohol-free performance.

Can alcohol affect lactic acid clearance?

Yes, alcohol slows the body’s ability to clear lactate.

What is sober running clarity?

It is the mental sharpness from running alcohol-free.

Does sobriety improve long-term health for athletes?

Yes, it reduces injury risk, improves energy and supports cardiovascular health.

What is sober mindset training?

It is building resilience, motivation and focus without alcohol.

Can alcohol impact recovery weeks in training?

Yes, alcohol interferes with recovery adaptations.

What is sober race preparation?

It is preparing for events with clear fueling, focus and no alcohol.

Does sobriety improve consistency in triathlon?

Yes, sobriety removes missed sessions caused by hangovers.

Run Zone FAQ

What are running training zones?

Running zones are heart rate ranges (Zone 1–5) that guide effort and training intensity.

What is Zone 1 running?

Zone 1 is recovery running at 68–73% max heart rate, used for easy recovery runs.

What is Zone 2 running?

Zone 2 is endurance running at 73–80% max heart rate, ideal for long runs and base training.

What is Zone 3 running?

Zone 3 is tempo running at 80–87% max heart rate, steady effort for controlled workouts.

What is Zone 4 running?

Zone 4 is threshold running at 87–93% max heart rate, where lactate builds but can still be cleared.

What is Zone 5 running?

Zone 5 is VO2 max running at 93–100% max heart rate, used for short and fast intervals.

What is lactate threshold running?

Lactate threshold is the effort level where the body produces lactate but still clear it.

What is a recovery run?

A recovery run is a short Zone 1 run that helps flush fatigue without adding stress.

What is a long run in training?

A long run is an extended Zone 2 session that builds endurance for half marathon and marathon training.

What is base training in running?

Base training focuses on Zone 2 runs to develop aerobic endurance before speed work.

What is speed training in running?

Speed training uses Zone 4–5 intervals to improve running economy and VO2 max.

What is tempo running?

Tempo runs are Zone 3 efforts at a controlled but challenging pace.

What are intervals in running?

Intervals are short, hard Zone 4–5 efforts with rest between each rep.

What are strides in running?

Strides are 15–30 second accelerations at near-sprint speed to improve running mechanics.

What is fartlek training?

Fartlek means “speed play,” mixing faster and slower running for variety and fitness.

What is a negative split in running?

A negative split is running the second half of a race faster than the first.

What is even pacing in running?

Even pacing means holding a steady pace across the entire run or race.

What is marathon pacing?

Marathon pacing balances endurance and speed, usually around Zone 2 into Zone 3.

What is half marathon pacing?

Half marathon pacing sits around Zone 3 tempo effort for most runners.

What is 10K pacing?

10K pacing is usually Zone 3/4 threshold effort, faster than half marathon but below VO2 max.

What is 5K pacing?

5K pace is Zone 4 threshold into 5 VO2 max, a hard but sustainable effort for 20–30 minutes.

What is RPE in running?

RPE (Rate of Perceived Exertion) is a 1–10 effort scale used to guide training without heart rate.

What is cadence in running?

Running cadence is steps per minute, often targeted at 170–180 for efficiency.

What are running drills?

Running drills like high knees, skips and butt kicks improve form and efficiency.

What are running strides per minute?

Most efficient runners aim for 170–180 steps per minute cadence.

What is a runner’s high?

A runner’s high is a euphoric feeling caused by endorphins released during long runs.

What are recovery weeks in running?

Recovery weeks reduce mileage and intensity to allow adaptation and prevent overtraining.

What is tapering in running?

Tapering is lowering training volume before a race to peak on race day.

What are marathon taper strategies?

Marathon tapering usually lasts 2–3 weeks, reducing mileage but keeping intensity.

What is progressive overload in running?

Progressive overload is gradually increasing mileage, frequency or intensity to build fitness.

What is periodisation in running?

Periodisation structures training into base, build, peak and recovery phases.

What is polarised training in running?

Polarised training means 80% easy Zone 1–2 sessions and 20% hard Zone 4–5 sessions.

What is pyramidal training in running?

Pyramidal training focuses on more Zone 2 runs, fewer Zone 3 and fewer Zone 4–5.

What is overtraining in running?

Overtraining happens when runners train too hard without recovery, leading to fatigue.

What is runner’s knee?

Runner’s knee is pain around the kneecap caused by overuse and poor mechanics.

What are shin splints?

Shin splints are pain in the lower leg from overtraining, poor shoes or hard surfaces.

What are the best running shoes?

The best running shoes depend on foot type, gait and training distance.

What are carbon plate running shoes?

Carbon plate shoes use stiff plates for propulsion and are common in racing.

What is barefoot running?

Barefoot running removes cushioned shoes, focusing on natural form and foot strength.

What is trail running?

Trail running is running off-road on paths, hills and technical terrain.

What is road running?

Road running is training or racing on paved roads and flat surfaces.

What is treadmill running?

Treadmill running is indoor running, useful for pacing control and winter training.

What is double threshold training in running?

Double threshold sessions are two Zone 4 workouts in one day to improve lactate clearance.

What is cross training for runners?

Cross training includes cycling, swimming or rowing to improve fitness without extra run stress.

What is strength training for runners?

Strength training improves durability, power and reduces injury risk.

What is mobility training for runners?

Mobility exercises improve stride efficiency and reduce stiffness.

What is mental training for runners?

Mental training builds focus, resilience and confidence for races and tough runs.

What is run fueling?

Run fueling uses gels, sports drinks and carbs during long runs to maintain energy.

What is hydration in running?

Hydration prevents dehydration and supports endurance, especially in marathons.