TRIATHLON OFF-SEASON PLAN – PHASE 1: RECOVERY So you “your coach” decided its time to turn on the off-season mode, KHALLAS! The first phase of your off season should be your recovery; don’t feel bad about it: it’s a well-deserved time, or at least it should be. The biggest issue I see as a coach…

You often hear this in endurance sports; Every Finish line is the start of a new race!   The End of the race season is around the corner as we look towards the start of the off season; but what is an off-season … and what should it look like for you? Should you keep…

Summer is here and many of us have already noticed an increase in the number of days with hot and humid weather. And if you live or have lived in the Middle East you know that every day for the next four months IT WILL BE HOT! Reviewing a little bit of physiology will give…

Part 1 Do you suffer from heartburn, stomach burning, bloating, gas, nausea, and general gastrointestinal problems? Do these feelings arise when you’re upset, anxious, happy and/or unexpectedly? Have you tested, and the results were clear but still feel that there’s something wrong? If this is the case, then you have IBS (irritable bowel syndrome) also…

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. IF is gaining more attention every year with many…

This strength training for endurance athletes article discusses resistance training and how it affects endurance athletes specifically & periodization strategies to build a solid training program. We focus on low-intensity exercise endurance (LIEE) when we talk about triathlon. However, this article goes deep into the science of how strength training improves athletic sports performance. There…

Coaches and athletes’ pre-race rituals Ironman 70.3 Dubai 2021 edition has flown by like a hurricane, collecting organizers, participants, and spectators’ energies and vibes and leaving Coaches and Athletes reflecting on what “kind” of training year we had. Just crazy! Triathlon teaches us to be comfortable in uncomfortable situations. With the uncertainty over the last…

Get Coach Tamara’s Top hydration tips – Ramadan Hydration is one of the most undervalued parts of nutrition with fluids making up a large part of our bodies! Many believe that food is the focal point while this is true, keeping yourself hydrated is also crucial to your overall health especially as adults. As babies…

We stopped, we cried, we trained indoor and we cried again! NOW Racing season is finally here and a recurring question I get from athletes is “can I do a sub 5 IM 70.3 distance?”, “can I do a sub 10 full IM distance?”… Answers to these questions at the end of this blogpost HOW…

The number top performance drugs in sports: Rest & Recovery! When we plan our weekly training, we tend to do so with particular focus on the key sessions! By that we mean, the really tough ones; where we’ll smash ourselves! We consider the logistics, what work looks like on a given day, do we have…