Hi guys,
Hope you’ve all had a great February.
I could easily sit here and moan about the weather, but instead I decided to do something far more proactive this month to lift the February gloom — I got the credit card out and treated myself to some shiny new kit for the season ahead.
Honestly, nothing beats a bit of retail therapy at times like this. I can’t tell you how good it felt, especially when everything arrived and fitted perfectly. It gave me a genuine motivation boost, and I wholeheartedly recommend it as a great way to reignite that training spark.
The kit felt so good I nearly headed straight out for a run in my new tri-suit — but I managed to stop myself (it was absolutely Baltic outside) and thought I’d wait until it’s a little warmer so I can truly appreciate it. I’d also look pretty ridiculous running around Acton at this time of the year in a sleeveless tri-suit with no tan. For now, I’ll settle for gazing lovingly at it every time I open the kit drawer, taking comfort in the fun — and suffering! — that lies ahead whilst wearing it… or maybe even sooner on my next training camp in Lanzarote this March.
Yes, I’m counting down the days & hours.
The truth is, motivation can be hard to come by during the dark, cold months of the year, and we all struggle with it at some point. Training can feel like a real rollercoaster ride — and if that sounds familiar, take comfort in knowing you’re absolutely not alone.
So here are my top tips for getting fired up this month:
1. Retail therapy is the best therapy. Go and buy that piece of kit that’s been sitting at the top of your wish list. There’s nothing quite like new gear to make you want to get out and use it. You work hard and train hard. You’re most definitely worth it.
2. Sign up for a local race. It doesn’t have to be serious — just something fun. There’s nothing like having an event in the diary to inspire that next training session when it’s wet and windy outside. From bike TTs to duathlons to Park runs, there’s plenty on offer right now. Be brave, don’t wait for the perfect moment, and take the plunge.
3. Get some sun on your back. A solo or group training camp at this time of year can be exactly the boost you need. It’s amazing what a week in the sun can do for your fitness, your mindset, and yes — your tan. You’ll be the envy of every athlete in your club when you roll back with that deep training camp glow (just ask ‘The Cuban Cigar’).
4. Start dialling in the details. Get that bike fit you’ve been putting off, and make sure your position is race-ready for the season ahead. Or book a swim video analysis session to fine-tune your stroke. These things are worth their weight in gold and a great way to tick some of the most important boxes before the racing begins.
And trust me when I say — I intend to do every single one of the above, and it can’t come soon enough!
Just keep at it for now, good times just around the corner.
Coach Julian
Training Focus for February — Build the foundations, chop wood – carry water
February isn’t about smashing sessions or chasing peak fitness. It’s about quietly stacking consistent weeks and laying the groundwork for the race season ahead. Think of it as putting money in the bank, the interest rises and then you cash in during your peak races of the year.
Right now the goal is simple:
Consistency is king — Showing up regularly will always beat the odd massive session that leaves you cooked for a week. Just doing something when you can on most days helps to build the fitness foundation for the season ahead. 30mins of something is always better than choosing to do 30mins of nothing when you have that time available and the body is good for it.
Controlled intensity — Most of your training should feel comfortable and repeatable, with just small doses of quality sprinkled in. I know it doesn’t always feel like enough, but trust me — patience now equals performance later in the year.
Build the engine — Endurance, technique, and aerobic strength are the foundations that will support your best performances come spring and summer.
Trusting the process — Race fitness isn’t built in February. It’s earned by what you do consistently from now all the way to the start line. Keep showing up and the results will come.
Training & recovering well are equal partners – February can be a grind, and the athletes who thrive are the ones who respect recovery as much as intensity. The body only adapts when it’s given space to. Prioritise sleep. Eat well. Take the recovery day without guilt. The smartest athletes aren’t the ones who do the most — they’re the ones who recover the best.
Race Day Highlights
The gloves are finally off — we’ve had some athletes racing this month!
Huge congratulations to Matt Berrill (1:33) and Helen Burton (2:55) who both completed their first half marathons of 2026. Both treated these as ‘C’ priority races, going in nowhere near their best shape due to some pretty challenging circumstances, with one simple goal — to execute a perfect negative split, something that had slipped away from them both in their previous races.
I’m absolutely delighted to say they both nailed it, with Helen running within seconds of her personal best at the ripe old age of 72. What makes this even more impressive is that both athletes had hugely stressful periods leading into race day, yet they still showed up, raced smart, and used the experience to build fitness, sharpen their pace awareness, and gain some really valuable race experience.
Mental resilience like that is what elevates performance over time. The result is one thing — the confidence and belief you now carry forward is worth just as much.
Fantastic work, both of you.
Questions from the squad
Athlete asks: “My ASICS Novablasts are about seven months old now so I’m thinking it’s time for a change. I like the look of the Superblasts 2 — they don’t have a plate but seem like a logical progression, a bit more pace while still being great for medium to long runs. Should I make the switch, or is it time to try carbon plate trainers? I also remember you saying last year that by the time I was thinking about new shoes four weeks before a race, it was probably too late to change!”
Coach Julian says: Short answer — stepping up from the Novablasts to the Superblasts 2 is absolutely the sensible move right now.
They’ll give you a bit more pop underfoot while still being a great everyday training shoe, and crucially they won’t suddenly change the way your body loads and moves. Carbon-plated shoes are brilliant – if you have good biomechanics, but ideally you want months rather than weeks to ease into them and make sure you’re completely niggle-free before racing in them.
With a race coming up fairly soon, I’d stick with what’s familiar and low-risk rather than making a big change you might regret. Go with the Superblasts now, race in what you’re comfortable with, and if you’re injury-free later in the season that’s the perfect time to start experimenting with plated shoes. And yes — you remembered correctly. Four weeks out is never the time to be breaking in something new!
Athlete asks: “I’ve switched to using heart rate to guide my one-hour Zone 2 bike session instead of setting power in ERG mode. Is this the right thing to do?”
Coach Julian says: Yes, it’s a really smart move.
Zone 2 is all about building your aerobic engine, and heart rate is a brilliant way to guide that kind of session because it reflects how your body is actually responding on the day rather than just chasing a number on the screen. That’s an important distinction. My Z2 wattage can vary wildly depending on how fresh/ fatigued I am.
The thing with ERG mode is that it can sometimes push you into working harder than intended if you’re carrying a bit of fatigue, feeling stressed, or just a little under-recovered. Letting your heart rate sit comfortably in Zone 2 keeps the session truly aerobic, genuinely repeatable, and far more beneficial in the long run.
My advice would be to get comfortable using both tools — power for structure and precision in your harder sessions, and heart rate for feel and control in your easier endurance work. They complement each other brilliantly when used in the right context.
If your heart rate stays steady, the effort feels comfortable, and you could hold a conversation — you’ve absolutely nailed the session.
Athlete asks: “I’m training to swim the English Channel in September and currently averaging around 20km per week. On your training camp at Club La Santa I’ll be aiming to swim 30km +, this including double swim days. Should I still be doing strength and conditioning in the gym that week?”
Coach Julian says: Great question because it’s so easy to get carried away on a training camp and get injured— so this is where we need to think long term.
Jumping from 20km to 30km in a week is a significant increase in load, especially for the shoulders. On a Channel build, durability is everything. The purpose of the camp week isn’t to stack more stress on top — it’s to absorb the swim volume safely and come out stronger.
Heavy gym work during a high-volume swim week doesn’t offer much extra benefit, but it does increase tendon and joint strain. Shoulders adapt more slowly than fitness does, and with double swim days, you’re already applying plenty of stimulus.
Instead, I’d place the emphasis on recovery and self-care outside of the swimming itself.
• Structure the week intelligently — 3 days on, 1 rest day, then 3 days on. Swimming seven consecutive days at that volume can quickly create shoulder overload. That mid-week rest day is the most important day of the week.
• Prioritise sleep, hydration and fueling — before, during and after every swim. High-volume weeks demand proper support if you want adaptation rather than breakdown.
• Keep mobility and band activation consistent before each session — think preparation, not fatigue.
• Invest in soft tissue work — rolling, stretching, and ideally one or two sports massages during the week to help maintain shoulder health and speed up recovery.
Camp weeks are about durability. The athletes who thrive — especially with something like the Channel ahead — are the ones who respect recovery as much as mileage.
Fuel for the mind
Sometimes the best training happens away from the bike, the run, or the pool — in the stories that stretch what we think is possible and remind us why we do this in the first place.
Here are four things that really struck a chord with me this month:
🎥 Judith Polgar — Becoming the Best Female Chess Player of All Time A brilliant Netflix film about focus, persistence, and rewriting what’s possible in a male-dominated world. A timely reminder that excellence doesn’t just come from physical training — it starts in the mind. Well worth an evening of your time.
🌊 The Great Icelandic Swim with Ross Edgley Ross swims around Iceland. Yes, the whole thing. This Channel 4 documentary is a masterclass in endurance, grit, and maintaining a sense of humour when things get seriously cold and seriously hard. If this doesn’t make your next training session feel manageable, nothing will.
🎧 Sami Robertson on The Open Water Swimming Podcast A fascinating listen for anyone who spends time in cold lakes or open water. Wildpool shoe founder, English Channel & round Manhattan swimmer Sami talks honestly about the mental side of wild swimming, fear management, and finding calm when the conditions are anything but. So many golden nuggets for swimmers in this one, my favourite from Will “Comparison is the thief of all joy”.
🎙 Richie McCaw’s Speech Short, powerful, and completely timeless. Richie’s words on preparation, leadership, and showing up consistently apply to every sport — and honestly, to life in general. Three minutes well spent.
Team out & about this month
Always great to see ‘The Pocket Rocket’ taking her hydration seriously on the beautiful Island of Bintan in Indonesia. You wont find one of those roadside over here right now that’s for sure!
Retail therapy really is the best therapy for one of my lucky athletes this month! He went ALL in with this beauty