Coaching Team

Stroke Rate V Stroke Count

What Is Stroke Count? Stroke count is the number of strokes you take each length of the pool. You count both your left and your right arm strokes and most amateur swimmers generally require somewhere between 16-30 strokes to complete 1 length of a 25m pool. What Is Stroke Rate? Stroke rate is the number […]

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What Is RPE and Why It Is So Useful?

Quantifying how hard your workouts feel can help you push past the psychological barriers that may be slowing you down. Think about the last time you did a hard session: Was there a point where you felt like you were going to die? If you’re reading this, then you obviously survived (congrats!) …. and you probably finished […]

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Free Social Morning Workout

Like many people, I've lost my training partners and, if I am totally honest, my training mojo. During these unprecedented times, it's really hard to keep motivated, keep positive and keep moving .... physically and mentally. .... So I have decided to set a daily regular time of 8:00am GMT ... which started Monday 23rd […]

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New Strength Training Program for Cyclists

OCT Coach Nick TK has posted a new Free Strength Training Plan for Cyclists. Choice! So much choice out there ... for free! We love it. All of these exercises can be done at home and will keep that strength in your body, ready for those days back out on the road or in the […]

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New 15 - 30 Min Strength Training Program

OCT Coach Nick TK has posted a new Free Strength Training Plan. Choice! So much choice out there ... for free! We love it. This one is designed to be done at home, using body weight and household items only. Education and Information helps to motive us, as does giving us variety to our training. […]

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New 15 Mins Strength Training Program

OCT Coach Nick TK has posted a new Free Strength Training Plan. Choice! So much choice out there ... for free! We love it. This one is designed to be done at home, using body weight and household items only. Education and Information helps to motive us, as does giving us variety to our training. […]

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New Swim Training Plan Available

OCT Coach Nick TK has posted a new Free Swim Training Plan. Education and Information helps to motive us, as does giving us variety to our training. This article gives you a great pyramid training session to help you improve your swim fitness and speed. Click on this Link ..... https://www.okhane.com/programs/swim-pyramid-session/

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New Run Training Plan Available

OCT Coach Nick TK has posted a new Free Run Training Plan. Education and Information helps to motive us, as does giving us variety to our training. This article gives a great overview of various different Run Training Sessions to help you improve. Click on this Link .... Running Hill Sessions

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New Run Training Plan Available

OCT Coach Nick TK has posted a new Free Training Plan. Education and Information helps to motive us but giving us variety to our training. This article gives a great overview of various different Run Training Sessions to help you improve. Click on this Link ..... Running Interval Sessions For Beginners

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.... Purchase One Of Our Training Peaks Training Plans

Written by: OCT Coach Nick Taylor-Komar What Are You Looking At? After you click on the link from the Okhane website, you will be taken to the actual Plan on the Training Peaks website. The front page will give the basics about the Plan, including information on the maximum amount of time and distance you […]

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The ONLY Training Graph You Need!

I have found a large number of people, once they start exercising, become almost addicted to it. They feel better, have more energy, more positivity which is all fantastic however it is hugely important to train in the right areas .... not too much, not too little, not to hard, not too gentle etc .... […]

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Triathlon Tips From A Winner!

One of my coaching clients has just completed the Lakesman full distance triathlon (http://thelakesman.com/) . He is also an Age Group winner at the Outlaw Triathlon (https://www.outlawtriathlon.com/ ) and sent me this little list of notes, ideas and tips in his post race analysis which he kindly allowed me to share .... So if you […]

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