The ProArc Hybrid Fitness Dispatch

Prioritise strength training in the off-season to build power, resilience, and improve body composition when endurance volume is naturally lower.

Building a strength foundation during the off-season enhances power, economy, and injury resilience. This period of lower endurance demand allows for focused gains in lean muscle mass and functional strength that directly translate to better performance and longevity in sport.

Avoid large, sudden increases in training volume, especially in single sessions, to minimise injury risk and ensure consistent progress.

Injury is a complex interplay of training load, stress, sleep, and nutrition. While mileage isn't the only factor, big jumps in single-session duration (e.g., a much longer long run) are a significant, controllable risk factor for injury.

Elite endurance athletes are pushing carbohydrate intake to 160-180g per hour, suggesting gut trainability is key to unlocking higher performance.

While 90g/hour was once considered the limit, top athletes are demonstrating that the gut can be trained to absorb significantly more. This allows for higher sustained intensity during long-distance events, but requires careful, progressive training to avoid GI distress.

For women over 35, tracking macros is a non-negotiable tool for awareness and achieving body composition goals due to hormonal shifts.

After 35, hormonal changes like decreasing estrogen lead to anabolic resistance and lower carb tolerance. This means higher protein intake is needed to trigger muscle building and that untracked calories from seemingly 'healthy' foods can easily halt fat loss.

Targeted, heavy calf and Achilles training is crucial for improving running efficiency and durability in HYROX and distance running.

The calf and Achilles complex generates over 50% of propulsive force in running. Strengthening them with heavy, slow exercises improves tendon stiffness, making the Achilles do more work. This makes your running more economical, saving energy for the stations.

Beginner triathletes must master essential bike handling skills like cornering, braking, and riding in a group for safety and confidence.

The bike leg is the longest part of most triathlons. Developing fundamental skills beyond just pedalling improves safety, efficiency, and comfort, which directly impacts your energy levels for the run. Don't wait until you're in a race to discover you're uncomfortable on descents.