Tag Archives: yoga

4 things that you can practise in yoga, and training or racing endurance events.


Mental Training to improve performance.

Yoga and an Ironman race may sound like 2 complete opposites, but there can be many similarities in the way we practice in both areas. As well as the physical benefits of practising yoga, there are many psychological benefits too.

Imagine you are getting ready to race an event, you feel nervous and scared. Practising yoga will help you to alleviate these fears, here are some examples in how you can transfer your skills.


Mindfulness is the practice of being present. At the beginning of a yoga class you may sit and ground yourself, by closing your eyes and focussing on your breathing, then letting go of what happened to you during the rest of the day and becoming present focussed. You can use this skill at the beginning of a race to clear your mind, and also throughout racing, if something goes wrong, for example you get a puncture, accept it, and calmly do what you need to do, to get going again. More importantly, let go of the feelings of upset, that you may have about having a problem, then you can continue to race at the best of your ability.


During a yoga practice the breath is often linked to movement, becoming aware of how you are breathing is an important part of yoga practice, and this can also be transferred to a triathlon. Before a race you may use breathing techniques to calm yourself down, and whilst racing you need to be aware of how you are breathing, as it is linked to how much effort you are making. Check in with your breathing every now and then, you could even visualise your blood being oxygenated by your breathing.

Mind over matter

Imagine you have been asked to hold a pose in yoga, your legs start to shake and you start wondering when you can release the pose. Your teacher tells you to breathe and relax into the posture, and you begin to feel better in that position. The same thing can happen in endurance racing/training. There will be times when you feel bad, and you don’t want to carry on, just relax into it and know that it will pass. You can’t fight against the feeling, just realise that it won’t last forever, make sure you are not holding tension anywhere in your body/face, and maybe use some positive affirmation.

Positive affirmation

One of the Yamas of Yoga is Ahimsa (non violence). This is the practice of compassion, and being kind to yourself. This may sound strange when you are asking your body to push itself beyond what it finds comfortable, but you can do it in a compassionate way. For example, you may be going through a bad time during a race. Instead of being unkind to yourself by telling yourself that you are not going fast enough or making enough effort, change the way you speak to yourself. You could have a phrase that you repeat for example “I am the best that I can be” “powerful and strong” This will override your negative thought patterns. Think about how you speak to yourself, are you being kind and compassionate? Would you say those things to someone else? Read more about the 5 Yamas of yoga here


Sometimes, if you are in a yoga class, the person next to you, or behind you, is able to do a pose with ease, and you are struggling. Sometimes what you did one week, feels impossible the next. It doesn’t matter, we are all different, instead of comparing yourself to others, accept yourself and your situation as it is. You may have had a bad training session/race, it happens, and in the grand scheme of things it isn’t that important. Learning to accept, and move on is a useful skill to develop.


Mental Training

Dragon, and yin.

A bit like Yin and Yang. Its really important to balance your training. As triathletes we are used to pushing ourselves and using yang (masculine energy) but we often overlook the other side of yin (feminine energy) recovering and nurturing ourselves. Recently I have read 2 articles explaining the benefits of stretching and prolonged stretching for injury prevention so I decided to make a video of relaxing stretches that you can do before bed. The first article is about fascia, which is connective tissue in your body. It covers all of our internal parts, and basically holds us together. If you do repetitive exercise/sit at a desk for prolonged periods, your fascia forms adhesions which can limit movement. It does this in order to prevent injury. To look after your fascia you need to stretch, keep hydrated, relax, and massage. (all yin energies). You can read more about fascinating fascia here! The other article I read, was about yin yoga. If you haven’t heard of it, its pretty fashionable right now, and is also used as a balance to those hard and strenuous yoga poses that some people do. Each pose is held for 3-5 mins. It is really interesting to do, as you relax into the pose lots of feelings come up, and part of the yoga is how you respond to those feelings, read more about yin yoga here. So my Yin and Yang videos are below, I hope you enjoy them, and a report from The Dragon ride is here

Yoga, surfing and sun

Sri Lanka

160ft sitting buddha

160ft sitting buddha

I have been back home for just over a week now from a holiday in Sri Lanka, which we booked for a late 60th birthday present for my mum. I left Patrick with the boys and jetted off to sunny Hikkaduwa for 2 weeks of yoga, a bit of surfing and some sightseeing.

Hikkaduwa is a beach resort with lots of surf schools, I was looking forward to surfing in the warm water in board shorts and a rash vest! Arriving on a holiday like that is always a bit strange, wondering what we could possibly do all day, and because it was such a long way away I wanted to see a bit of the country too. The travelling was pretty tiring, I think I’m still recovering from flights, jet lag etc.

Hikkaduwa beach

Hikkaduwa beach

We soon settled in to a rhythm, yoga was in the morning from 7:30 till 9:30, starting with 10-25 minutes meditation, then breakfast took us until about 10:30. We then wandered down to the beach and went in the sea for a surf/swim, some days we walked, and did a bit of shopping, and most days we went to the supermarket to find exciting foods!

A bit of body boarding in small waves.

A bit of body boarding in small waves.


We managed to see a great market, and on the last day we got the train to Kandy to see The Temple of the Tooth, an amazing buddhist temple.

So I have come back with a few yoga sequences up my sleeve, a massive amount of rest and recovery, some food inspiration, and inspiring quotes. I also made a resolve to meditate at least once a week, I have managed 2 days this week, which has been positive! And doing something totally unrelated to Triathlon for 2 weeks was a great mental break.

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