Coaching Team

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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Introducing Yourself To A Healthy Lifestyle

If you are embarking on a journey towards a healthy lifestyle, it is important to remember that this journey has no set destination – you will achieve goals and hit targets and your lifestyle will change for the better, but it is all about making small, achievable changes that you can stick to in the […]

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The Tired Athlete: Understanding Fatigue and Recovery

I was searching around for information to share with some of my athletes the other day, because some are feeling it right now, and I found this by Joe Friel. Hard to ignore Joe’s knowledge and experience. I am a big fan of Training Peaks and the article is heavily linked to it, but either […]

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Interval Sprints Can Reverse Some of the Muscle-Sapping Effects of Aging in Women

New research suggests it doesn’t take much time to change your body composition. In a study out of Brazil, researchers discovered that 20-minute interval sessions can help increase fitness levels, decrease body fat, and increase lean muscle mass in postmenopausal women. The magnitude in muscle gain was similar to what you would see in a strength-training program, […]

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Training Zones Explained

Heart rate training can be confusing due to all the terminology used and there are many opinions on how to determine your threshold zone .... here's my ten pence worth! The goal for this article is to give you a good basic understanding of how and why to test for heart rate zones, which training […]

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How To Climb Like A Pro

Photo by Simon Connellan on Unsplash Always happy to share a little knowledge and experience, here's a little piece from British Triathlon Coach Nick T-K, the first member of the Okhane Coaching Team. When the road kicks uphill, it goes without saying that the power you produce on your bike determines how fast you reach the top, but […]

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Runners & Joggers .... It’s Time for Fartleks, Tempos and Intervals ….

If you know already know the difference, then, like me, you will have that little bit of dread rising up before you start one or more of them …. but they are SO necessary! If you want to improve your running …. you need to mix these into your sessions! If you don't know …. […]

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