Sophie Kirk - Triathlon Coaching

Amalie’s first triathlon 💪❤️

A smart decision to enter a local race and get the feel for all things triathlon ahead of her 70.3 this year.

No stranger to the race course (or river!) and long time endurance training for marathons and cycling for fun too. So it was just about going through the technical aspects of transitions and putting all three sports together.

We love for this! The clues in the name 😉.

In just a short time we have learnt together the balancing act of holidays, learning to love the plan and great communication. We don’t work through we work with and around life, illness and more. Because that’s what real life is all about.

Congrats on the podium Amalie!!! Let’s go do an Ironman 70.3 🎉

The first medal Monday of 2026! 🥇

Ben & Katie ticked off Battersea Park Half Marathon in their build to triathlons later this year. With a couple of PBs to show their hardwork is paying off!

smashed all her targets and produced the perfect negative split 💪💥 Onwards to Mallorca 70.3!

And Ben stuck to his pacing perfectly to tick off another long run and PB in his build to Ironman Loire Valley.

Excited for the rest of the season! Another special trophy Tuesday coming tomorrow too 👀

Swim coaching for triathletes - March booking’s now open

You can choose 1:1 sessions or bring a friend (2:1) for triathlon focused swim coaching. Open to new and existing clients. If you are new to the sport or looking for swim improvements this is for you!!

Get feedback on your technique, triathlon specific advice and drills to help you improve.

📅 Weekdays 6:30am to 11:00am at Nuffield Health Fulham, London.

First come first served. Other time slots may be available.
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The obsession with data is real. But actually being able to use your watch appears to be difficult 🤣

Daily coach problems! For swimming leave the watch at home (generally) but when it comes to running I see a lot of stop starting during interval sets which seems so odd to me. I guess it’s all for the Strava average speed - guess what?! No one cares.

So what are the benefits of learning to use the lap button?

1. Actually knowing if you did your recovery correctly - if you don’t time it and the coach isn’t timing for you, how will you know? Planned recovery times are there for a reason. And different intervals train different things ⏰

2. Recording HR data. You can see how fast your heart rate drops. Faster recovery times = improved fitness. This can be useful to track over time. ❤️

3. Track how different rest influences your next interval pace. Shorter and longer rest periods have different goals. Building fatigue through a set might be the goal or high effort might be the focus. It’ll help you pace efforts more evenly too😰

4. It’s easier for your coach to see what you actually did! Probably the most important 😉 Then you can both analyse the data to your hearts content 👩‍💻

Surprisingly (or not so surprising?!) I mostly advise athletes to slow down (& do less) not the other way around!

The vast majority of us are running our easy runs too fast. SLOW DOWN. It’s no time for heroics.

But how to slow down??

Use your heart rate - not pace. Aim to keep it under a certain value (this varies person to person) but your coach can tell you!

Listen to a podcast- maybe an intellectual one so you really have to listen! May fave is Real Science of Sport.

Call a friend - seriously chat your way round!

Or better still run with a friend - that way you can keep each other accountable.

Easy runs mean you should be able to chat throughout and you should finish feeling like you could keep going.

The only person who cares about your Strava pace is you. Promise. 😉

Overheard at swim training this week…

If you are swimming more intensely than a recovery session you should probably eat something beforehand….

And let’s face it you might have trained the night before too. So you are likely to be already depleted. Don’t start the day in a fasted state and put your body under unnecessary stress. ❌

Plus you’ll only reach for more food later in the day as a result.

Early morning training means limited time between wake time and start time, especially if you are off to work straight after.

Try these easy snacks to get going:
Banana and orange juice
Half a bagel with PB
Rice cakes and PB
Cereal bars

And if you really don’t have time. Fill up your bottle with some carb powder to sip on throughout the session.

Don’t forget your second breakfast with plenty of carbs & protein to recover fast ready for the day ✅ you can boast about your early session to all your work colleagues too… whilst tucking in! 🥣

Swim coaching for triathletes - booking now available for 2026.

You can choose 1:1 sessions or bring a friend (2:1) for triathlon focused swim coaching. Open to new and existing clients. If you are new to the sport or looking for swim improvements this is for you!!

Get feedback on your technique, triathlon specific advice and drills to help you improve.

📅 Weekdays 6:30am to 11:00am at Nuffield Health Fulham, London.

1:1 £80 per hour per person
2:1 (bring a friend) £45 per hour per person

DM me to get booked in. First come first served. Other time slots may be available.
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Celebrating success 💫

5 months of and some of us celebrated in style Christmas Party!

Congratulations to Denis for his two sub 10 hour Ironmans and world championship qualification to earn him Ironman athlete of the year.

Congratulations to for earning most improved athletes through their Warsaw, Greece and Cascais results this year. is heading for world championship in Nice next year too!

Congratulations to for her AG win at Greece 70.3 with a short build of training to get back on the race course.

It’s been a pleasure to coach all athletes this year. Just 5 months since launching properly 😍. And of course coaching & coordinating club members through their swim - bike - run sessions.

Triathlon has really become life, work, social and everything in between 🤩. Coach Kirk even managed to come away with middle distance athlete of the year too 😱

Bring on 2026!

Wondering what training to do every day?
Is that getting in the way of getting out of the door?

Let me take the stress of planning, analysing and preparing for your race off your plate. It’s hard enough to work, train and have a social life without worrying about doing the right thing.

Together we can make 2026 easier, faster and more fun. Entered a 70.3 or Ironman next year? Get in contact for a free call to find out more 🤩

Wow! What a weekend of tracking. Three athletes racing in Greece and three podiums. So so proud of all their hardwork and it’s just a dream to have them all do so well!

1st place 18-24
1st place 25-29
2nd place 55-59 Mary Blount

Someone’s off to 🇫🇷 ! I feel I might need to go along too 😉 Bonjour world champs!

Congratulations to Luca on his sub 11 at Ironman Barcelona!

This was no mean feat - Luca regularly works 9 to 1am during the week! 90+hour work weeks meant we had to be tactical with training. Ensuring he still got enough rest and sleep to do his actual job. Not everyone can train the same number of hours and as a coach it’s important to recognise that.

He approached me for coaching when he realised an ‘off the shelf’ or AI plan would never work for him and his hectic work-life balance. Being able to take the mental side of planning off his plate took a weight off his mind. We utilised holiday time to build endurance and make it to the finish line successfully. Not only that but he recorded a negative split marathon!

Congratulations Luca - you truly deserved this 🙌 More on his coaching experience soon 👀