ChiliTri triathlon coaching

13/09/2026

🍌🚴‍♀️🏃‍♀️ SBRH #156: Banana Bread, Brick Runs & Borrowed Bikes

The latest SBRH is out — and this week we've got a bit of everything!

🏊 Race-week swim sessions, swimming every day and a rather unusual test of swimming strength
🎧 SollaWave vs TRI 2 PRO — which underwater audio option gets my vote?
🚴 Hydration myths, Zwift and some very expensive wheels on a very cheap bike
🧱 T-PoW: autumn is the perfect time to work on your limiters — this week, it's running off the bike
🏃 Carbs, alcohol and running performance, plus running with osteoarthritis
🍌 Chocolate-chip banana bread for athletes
🌍 70.3 racing, borrowed bikes and a rather incredible podium
🤔 And finally… could you finish an Ironman without ever riding a bike?
Grab a coffee and have a read!

👉 Read SBRH #156 — link in comments.

07/09/2026

🎧 SollaWave Music Goggles vs LUCY CHARLES-BARCLAY x TRI 2 PRO headphones - which would you choose?

I’ve been testing two very different ways to listen to music, podcasts and training audio while swimming.

🏊 SollaWave Smart Swim Goggles
🎧 LUCY CHARLES-BARCLAY x TRI 2 PRO

One gives you smart goggles with swim data and audio. The other gives you open-ear bone-conduction headphones designed for swimming, running and cycling.

But which is actually better?

I put them through some very important tests… 😆

✔️ How much kit can I cram into the case?
✔️ Can you wear them on the bus without looking like you’re about to dive into the nearest pool?
✔️ How good is the audio?
✔️ What about voice guidance?
✔️ Can you use them as a training tool?
✔️ And, most importantly, which one would I choose?

I’ve also been experimenting with metronome audio to work on swim stroke rate — because gadgets are much more interesting when they actually help your training.

There are definitely things I liked about both, and a few things that drove me slightly mad!

👉 Read my full review on ChiliTri to find out which one I’d choose for recreational swimming and which gets my vote for triathlon and multisport.

Link in Comments

06/09/2026

🚴‍♂️🏃‍♀️ Fancy Something Different?

SBRH #155 is out!

This week we've got a little bit of everything:

🏊 Swim technique, CSS and a 30-day swimming experiment
🎧 My latest gadget find — NANK Clip Super earbuds
🚴 Wider tyres, cycling myths and core strength
🏊‍♂️🚴‍♂️🏃 T100 training plans for the 2026 & 2027 races
🏃 Running workouts, cross-country and tackling persistent niggles
🦴 Female bone health and why it's about more than calcium
🌍 Destination triathlons, fuelling myths and an inspiring Kona story
✨ Plus a little motivation to get you moving!
☕ Grab a coffee and have a browse. You never know what might spark your next training idea!

👉 Read SBRH #155 — link in comments

30/08/2026

🌴 My Doorstep Just Got a Lot Busier...

The latest SBRH newsletter is out! 🏊‍♂️🚴‍♂️🏃‍♂️

And things are getting rather interesting here in southern Spain...

The IRONMAN 70.3 Málaga has arrived this year, and next year the T100 comes to Marbella. Two major triathlon events practically on my doorstep! 😍

Inside this week's newsletter:
❤️ My HoloSport HandPlus B2 review + your chance to WIN one!
🏊 Swim drills, technique & the story of the first cross-Channel swimmer
🚴 Climbing tips, cycling tech & numb hands
🧘 FREE Structured post-race recovery plans
🏃 Run-walk strategies & running longevity
🍑 Peach Pie Overnight Oats & female athlete fuelling
✨ Plenty of inspiration, including an amazing para-canoe story

So, grab a coffee and have a browse...

And perhaps start thinking about what's happening on your doorstep next season! 😉
👉 Read SBRH #154 — link in comments.

27/08/2026

T100 is coming to Marbella in 2027! You can register your interest in the link below.

A must-do triathlon event, the Spain T100 in Marbella is the perfect way to embrace the rich history and vibrant culture of this triathlon-mad nation!

24/08/2026

❤️ WIN A HOLOSPORT HEART RATE MONITOR ❤️

Fancy a new bit of kit to help you train smarter?

I’m giving away one Holosport Heart Rate Monitor as part of the ChiliTri SBRH newsletter prize draw.

Link in Bio

How to enter:
👉 Visit the competition page and enter your email address to join the free ChiliTri SBRH newsletter and enter the draw.

You’ll then receive my weekly newsletter packed with practical swim, bike, run and triathlon training tips, plus training plans, sports technology and more.

🏆 One winner will be selected at random.

📅 Entries close: 30 September 2026
🌍 18+ | UK & EU/EEA residents | No purchase necessary

👉 To Enter click on the link in Bio

Prize supplied to ChiliTri for promotional purposes by Holosport.

This promotion is not sponsored, endorsed, administered by or associated with Instagram.

Full terms and conditions are available on the competition entry page.

Good luck! 🤞❤️

SwimBikeRun EnduranceTraining TriathlonLife Giveaway

24/08/2026

🎉 WIN A HOLOSPORT HEART RATE MONITOR! ❤️

Want to train smarter and get more from your training?

I'm giving away a Holosport Heart Rate Monitor – perfect for swim, bike, run and all your training sessions.

To enter, simply join the free ChiliTri SBRH newsletter.

Each week you'll get practical training advice, swim, bike and run tips, sports technology, training plans and plenty more.

👉 To Enter use the link in comments.

🗓️ Competition closes 30 September 2026

18+ | UK & EU/EEA residents | No purchase necessary | Full terms & conditions on the entry page.

Good luck! 🤞

23/08/2026

🚴‍♂️🏃‍♂️ SBRH #153 is here!
Are You Training Hard… Or Just Making It Hard? 😄

This week we're looking at how to get more from your training without simply doing more.
Inside:
🏊 Swim drills & the secrets behind David Popovici's effortless speed
📹 A tiny body camera with surprisingly useful applications for athletes & coaches
🚴 Power, fuelling & the latest cycling tech
🏊 Swim plans from first lengths to 10km
🏃 Running mileage, economy & the brutal reality of chasing a 2:35 marathon
❤️ Iron & the female athlete
🏁 Triathlon times, smarter bike pacing & a 7:21:04 IRONMAN World Record

Plus, an incredibly inspiring story from Claire Danson.
☕ Grab a coffee and dive in!

👉 Read the latest SBRH – link in comments.

21/08/2026

🩸 IRON. FEMALE ATHLETES. AND A LOT OF MISINFORMATION.

You've probably seen the claims:

❌ “Running destroys red blood cells.”
❌ “Exercise stops you absorbing iron.”
❌ “If you're tired, you need iron.”
❌ “Female endurance athletes should supplement.”

But here's the thing…

Many of these claims start with genuine physiology — and then social media takes a giant leap.

So what does the research actually say?

My latest ChiliTri blog explores:

🔹 Iron deficiency without anaemia
🔹 Menstrual blood loss
🔹 Haemolysis
🔹 Hepcidin
🔹 Low energy availability
🔹 Iron through the female athlete's life
🔹 Food and supplementation
🔹 When to consider getting your iron checked

And perhaps the most important message:

Iron matters. More iron isn't automatically better.

A young athlete, a pre-menopausal Ironman athlete, a perimenopausal runner and a post-menopausal triathlete may all have very different reasons for low iron.

There is no one-size-fits-all female athlete iron protocol.

I've pulled the research together to help athletes and coaches separate what we know from what social media says we know.

👉 Read the full article via the link in my bio.

Save this post 📌 and share it with a female athlete or coach who needs to see it.

TriathlonTraining SportsNutrition WomenInSport EnduranceAthlete Iron Running Swimming Cycling

21/08/2026

🩸 Iron and the Female Athlete: What the Science Really Says

“Female endurance athletes should take iron.”
“Running destroys red blood cells.”
“Don't take iron after training because hepcidin blocks absorption.”
“If you're tired, you probably need iron.”

You've probably seen some version of these claims on social media.

The problem? There is some real physiology behind many of them — but that doesn't mean the social-media conclusion is correct.

In my latest ChiliTri blog, I look at what the research actually tells us about iron and female endurance athletes, including:

🏃‍♀️ Iron deficiency without anaemia
🩸 Menstrual blood loss
🏃 Haemolysis and running
🔬 Hepcidin and iron absorption
🍽️ Low energy availability and fuelling
🌸 Iron across the female athlete's life
💊 When supplementation may — and may not — be appropriate
🧪 When it might be sensible to get your iron checked

The key message?

Iron matters. But more iron isn't automatically better.

And as coaches, our job isn't to prescribe iron. It's to notice, ask, educate and refer.

If you're a female endurance athlete, coach or sports professional, this is one worth reading — and sharing with anyone who needs to cut through the social-media noise.

👉 Read the full evidence-based article at ChiliTri or link in comments.