https://www.total-endurance.co.uk/blog daily 0.75 2026-06-07 https://www.total-endurance.co.uk/blog/swim-stroke-efficiency-eo-swimbetter-analysis monthly 0.5 2026-06-07 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/0aa69d45-68b8-4c18-963f-5d250c77acbc/5fa73282-d858-4082-baec-bb4316798516%7E1.jpg Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Make it stand out Coming out the Celtman Swim 2nd in 2023 - Held 1:25/100m for the 3200m swim https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/4b4ea65d-0def-4c3f-9e12-68b0646fa1e4/Force+field+vectors.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Make it stand out Force field data from my EO SwimBETTER session. Propulsive 47.%, Downward 30.3%, Rightward 12.1%. The target propulsive range is suggested ~65–75%. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/c27eda7f-6e7f-4c27-9742-ccd9a6c883f8/Metrics+table.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/5c4b4a80-b1a4-4a92-8b6c-989515463073/Stroke+power.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Make it stand out Left arm power (orange) vs right arm power (blue) across 3 minutes. Propulsive power shown in red. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1780579099934-POPUGZE6BHR5JMF829A1/Press+down+at+front+of+stroke.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Left arm pressing down - 24% of power on left side https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1780579102182-Q96Q3YI9EHXSBG4WTSF0/Upper+back+twist.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Straight arm- lack of hip rotation (relying on thoracic mobility) https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1780584335618-VAQOMNQYZ4Q89DB6TK44/Right+hand+path+and+power.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Paddle data - the mid part of the stroke the power drops before increasing as i finish the stroke https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1780584337570-TQXZKOOGOJG9REM6MA1I/Slipping+with+right+arm.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Right arm dropping - where the paddles show i lose power https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1780579688533-23YNX5AH3JDY1337G5P9/Left+Stroke+path.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Left arm hand path https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1780579688529-7SBC6WJD7AKIK4R8GUOJ/Right+Stroke+path.png Blog - I thought i was a decent swimmer — Until the Data Told Me Otherwise - Right arm hand path https://www.total-endurance.co.uk/blog/never-talk-negatively-about-yourself monthly 0.5 2026-06-04 https://www.total-endurance.co.uk/blog/mallorca-703-race-report monthly 0.5 2026-05-18 https://www.total-endurance.co.uk/blog/why-your-hyrox-training-is-probably-too-hard monthly 0.5 2026-01-25 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/06141174-3796-4ede-8dca-557937751738/Elite+High+VO2+max%2C+Lower+VLamax.png Blog - Why Your HYROX Training Is Probably Too Hard - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/why-zone-2-makes-some-athletes-slower monthly 0.5 2026-01-18 https://www.total-endurance.co.uk/blog/the-ghost-of-potential-a-look-inside-the-coaching-graveyard monthly 0.5 2025-12-28 https://www.total-endurance.co.uk/blog/0vy9ui1qsxipu1lrgdukbtqy0tlkal monthly 0.5 2025-12-15 https://www.total-endurance.co.uk/blog/running-on-borrowed-time-is-your-marathon-pace-sustainable monthly 0.5 2025-12-15 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/67685ac5-c1fe-45c4-b375-8560b66d410c/PXL_20250610_150320972.NIGHT.jpg Blog - Running on Borrowed Time: Is Your Marathon Pace Sustainable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1765764644887-C1G2JSQC5J2CT25B2RJR/Trail+runner+-+VO2+max Blog - Running on Borrowed Time: Is Your Marathon Pace Sustainable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/a422047e-8141-4208-b44a-e42fffcd734b/Running+Economy+at+marathon+pace.jpg Blog - Running on Borrowed Time: Is Your Marathon Pace Sustainable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/c37993fe-7e6a-4500-9c82-3e0bd56d8f7b/Is+the+pace+maintainable+.jpg Blog - Running on Borrowed Time: Is Your Marathon Pace Sustainable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/e800045d-6d68-453b-a4cb-a83aad9bddc4/Carb+burn+at+5min.png Blog - Running on Borrowed Time: Is Your Marathon Pace Sustainable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/d23a8732-9e7e-4a62-b049-58ccbc011483/Glycogen+depletion.png Blog - Running on Borrowed Time: Is Your Marathon Pace Sustainable? - Make it stand out Note: It’s important to recognise that fuel usage and nutrient absorption vary between individuals and can be affected by fitness level, environmental conditions, and training history. This graph offer guidance, not precise predictions. https://www.total-endurance.co.uk/blog/why-i-turned-to-rmr-data-to-understand-my-training-inconsistency monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/617bfe4b-c300-4f50-a544-b94d03a487e2/RMR+TDEE.png Blog - How Understanding My RMR Improved My Training Consistency - Make it stand out Daily energy requirements based on different training scenarios https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/3c04c7d6-cd94-4e21-b79e-952bec375246/daily+Macros.png Blog - How Understanding My RMR Improved My Training Consistency - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/why-this-runner-looks-efficient-but-is-burning-through-carbs-faster-than-expected monthly 0.5 2025-11-24 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/e3d7991f-004b-4b69-821a-9761a9e3ff9f/Running+Economy+good.png Blog - Why This Runner Looks “Efficient”… but Is Burning Through Carbs Faster Than Expected - Make it stand out Graph 1: Running economy - amount of oxygen required to cover 1km https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/b167e412-a326-4b07-a7b7-59ac53e1e33f/linear+carb+useage.png Blog - Why This Runner Looks “Efficient”… but Is Burning Through Carbs Faster Than Expected - Make it stand out Graph 2: Carbohydrate utilisation rate in grams per minute https://www.total-endurance.co.uk/blog/ammonia-smell-after-exercise-rmr-testing monthly 0.5 2025-10-26 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/bfd4ca45-e5f0-4721-b0f2-130f62f59b12/3.png Blog - Why You Shouldn’t Be Smelling Ammonia When You Train - Make it stand out His body burns ~2300 kcal/day at rest, yet he was only consuming 2000-2500 kcal/day. He was barely covering his body’s basic energy needs. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/487e5f83-e9fa-4f56-9bf0-37795c093f1c/4.png Blog - Why You Shouldn’t Be Smelling Ammonia When You Train - Make it stand out RMR and RER testing quantified exactly how much fat and carbohydrate our athlete was burning at rest, highlighting a balanced metabolism when properly fueled https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/4e7a25ae-defe-4c63-8a5e-9c1c59ed48a8/5.png Blog - Why You Shouldn’t Be Smelling Ammonia When You Train - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/get-to-know-ruairidh-carnegie monthly 0.5 2025-07-19 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/4c307609-237f-46e2-8b12-328c90bed694/Euan+swim+coaching Blog - Technique, Trainability, Enjoyment: Ruairidh’s Formula for Club Swimming Success - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/19935c40-ca4b-4a25-a9d7-29c9e4b16405/Ruairidh+British+Swimming+Championships+.jpg Blog - Technique, Trainability, Enjoyment: Ruairidh’s Formula for Club Swimming Success - Make it stand out British Swimming Championships, London - 2025 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/e966824d-febb-4c7b-bcc9-0ed006c6af97/Swim+coaching+in+the+Endless+pool Blog - Technique, Trainability, Enjoyment: Ruairidh’s Formula for Club Swimming Success - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/b9b95a2a-3c4f-486a-a5c7-e4d8f270f0e4/PXL_20250702_134423931.jpg Blog - Technique, Trainability, Enjoyment: Ruairidh’s Formula for Club Swimming Success - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/nicolesroadtoironmanbarcelona monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/f7a3625c-98f4-4634-8247-4dc2aa016311/Nicole+Endurance+running+assessment Blog - Nicoles Road to Ironman Barcelona - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/7e190a69-a0d6-4616-9817-263bc4783a7f/VO2+max+speedometer.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/dc9789c4-64a3-48a7-9e0b-19f917633589/Nicole+running+economy.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/203cb5e8-814a-410c-afe4-c06f2042a240/Nicole+fat+utilisation.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out Graph shows rate fat is being oxidised at different speeds. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/09074796-40c2-45ab-9c07-d39504491582/Nicole+carb+utilisation.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out Graph showing Carbohydrate utilisation at different speeds https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/a3af53ad-c6cd-4e48-a0ef-20f7ec8695e5/Nicole+grams+per+hour.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out Above graph shows the amount of carbohydrates Nicole is burning at different speeds in grams per hour. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/bcb4efd4-fc3d-4296-abf8-e0e86c570bb9/Nicole+glycogen+depletion.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/139e620f-889e-4821-9077-b7addc03eb39/Running+economy+graphic.png Blog - Nicoles Road to Ironman Barcelona - Make it stand out The graph above shows how we can estimate whether the target Ironman marathon pace is sustainable based on the runners running economy and VO2 max. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/51bd0399-3034-4970-b8cb-ad7cf64dc6ee/Nicole+Loch+Lomand+Aquathlon Blog - Nicoles Road to Ironman Barcelona - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/optimise-your-running-economy monthly 0.5 2025-06-21 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/2511a5cb-bf46-4b09-b472-9e287c613395/Running+Economy+Bars.png Blog - What is Running Economy and why you should care - Make it stand out The Y-axis shows the oxygen cost (mL/kg/min) and the X-axis represents your pace https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/bc397bd9-d3cb-451f-860a-2ecff6a52b64/Nicole+Running+Economy Blog - What is Running Economy and why you should care - Make it stand out Runner testing on Treadmill https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/1747074596255-QJUBSHKLXUG0111KMX2E/Eilidh+Prise+before+Testing Blog - What is Running Economy and why you should care - Why Running economy Matters for Triathletes For triathletes, running economy is even more critical. You’re not starting your run fresh – you're coming off the bike, often with tired legs and elevated heart rates. Being able to run efficiently under fatigue can mean the difference between a strong finish and a painful shuffle to the line. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/561f9bd3-fd15-4d55-a31e-46145a3b9f05/d3e32584-c58a-4a30-8622-941d027c3528%7E1.jpg Blog - What is Running Economy and why you should care - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/what-should-i-bring-to-my-bike-fit monthly 0.5 2025-06-08 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/8a2f6150-dcf2-41c5-bd71-7620f8947a03/PXL_20241028_120409809.ACTION_PAN.jpg Blog - What Should I Bring to My Bike Fit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/3ee9a24a-ea58-4cfe-9721-544d96a9dfca/Optimal-cleat-position-bike-fitting.jpg Blog - What Should I Bring to My Bike Fit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/8df47222-fe90-4322-ade4-937a04fda081/Photo+12-05-2024%2C+09+36+34.jpg Blog - What Should I Bring to My Bike Fit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/what-to-expect-with-a-bike-fit monthly 0.5 2025-06-08 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/ab9e1cce-b9f2-4adf-8630-b6f794b8b297/Bike-fit-cleat-set-up.jpg Blog - What Does a Bike Fit Involve? Step-by-Step Breakdown - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/d567a64f-89f6-422d-88b4-f3996b0ff65f/Bike-fitting-for-triathlon.jpg Blog - What Does a Bike Fit Involve? Step-by-Step Breakdown - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/how-do-i-know-if-my-bike-fits-correctly monthly 0.5 2025-06-08 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/90267721-386b-4a15-a918-bed66082a053/Correct-saddle-height-bike-fitting.jpg Blog - How Do I Know If My Bike Is the Right Fit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/6dd30424-3e64-4c05-8617-697de3b83fcc/Bike-fit-cleat-set-up.jpg Blog - How Do I Know If My Bike Is the Right Fit? - Signs Your Bike Might Not Fit If you experience any of the following symptoms while riding, it might be time to get a professional fit: Numb Hands, Sore Knees, or Stiff Back? Numbness in hands or feet Knee pain during or after rides Neck or lower back stiffness Saddle sores or discomfort Struggling to stay comfortable on longer rides https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/964398a1-c41a-4fa1-9e7c-170a7ba8fd29/Triathlon-bike-fitting.jpg Blog - How Do I Know If My Bike Is the Right Fit? - Make it stand out Optimising Triathlon bike position https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/5cf00958-b4b8-4d83-a1ea-05a2a6cdad4b/Optimal-handlebar-width-bike-set-up.jpg Blog - How Do I Know If My Bike Is the Right Fit? - Make it stand out Checking handlebar width https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/9f4fd961-84be-40e8-a026-16ca98434f8b/Bike-fitting-position.jpg Blog - How Do I Know If My Bike Is the Right Fit? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.total-endurance.co.uk/blog/race-day-mindset-dont-overthink monthly 0.5 2025-06-06 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/b29a2474-dd46-4a2c-9aa5-85a07cbe06d2/467488706_539391839068106_2005425785742025921_n.jpg Blog - Don't Sabotage Your Race by Overthinking: Focus on What Matters Now - Make it stand out Matt Reid at the Triple Brutal https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/d66d1735-b01b-4726-b781-a8ea0740952a/Photo+17-02-2019%2C+20+42+52.jpg Blog - Don't Sabotage Your Race by Overthinking: Focus on What Matters Now - Make it stand out Athletes on the start line - Inverurie Duathlon https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/10d2cbe7-6a43-4d0e-8181-03d77c19cb03/Copy+of+466_m-FPIX-27-01269511-DIGITAL_HIGHRES-8003_144262-52896066.JPG Blog - Don't Sabotage Your Race by Overthinking: Focus on What Matters Now - Make it stand out Lisa IM WC finish https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/94c6c7c5-7dc5-443f-8dcf-10ca6e779bd5/9482_20231021_192959_323813736_original.jpg Blog - Don't Sabotage Your Race by Overthinking: Focus on What Matters Now - Make it stand out Ben Wood Ironman Finish https://www.total-endurance.co.uk/blog/getting-a-good-bike-position-on-a-road-bike-with-clip-on-aero-bars monthly 0.5 2025-05-12 https://www.total-endurance.co.uk/blog/what-is-vo2-max monthly 0.5 2025-12-15 https://images.squarespace-cdn.com/content/v1/67cb2132e7764d5c5785f0eb/e710ce0a-9a78-48b6-8e2c-c337e55117d8/VO2+max+test+report.png Blog - 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