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Training tips and insights

Practical know-how from our coaches: how to train smarter, stay injury-free and get the most out of every discipline. New articles appear regularly.

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3 min read

The best running routes in Antwerp (by level and goal)

From a flat beginner loop in Park Spoor Noord to long kilometres along the Scheldt: the best places to run in Antwerp, picked by level and training goal.

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3 min read

Triathlon training in Antwerp: where to swim, ride and run

Three disciplines, one city. Where to swim, cycle and run in Antwerp to prepare for your first triathlon or your next Ironman.

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7 min read

Strength training for runners: why it works and how to start

Strength training makes you a faster, more injury-resistant runner, without bulking you up. The five key exercises, how often, and how to fit it smartly into your running week.

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5 min read

Learning front crawl as an adult: a step-by-step plan that works

There's no such thing as too old to learn front crawl. This step-by-step plan takes you from zero to comfortable laps as an adult: body position, breathing, kick and technique, with the right drills.

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6 min read

Setting your training zones with a lactate test: the complete guide

Training on feel, or on zones from a formula? A lactate test measures your real training zones. How it works, what the aerobic and anaerobic thresholds mean, and why measuring beats guessing.

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7 min read

Sports nutrition for endurance athletes: the complete beginner's guide

How many carbs, how much protein and fluid do you really need as an endurance athlete? A practical guide to fuelling before, during, and after training, plus race nutrition and supplements that actually work.

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6 min read

Training and your menstrual cycle: what the science really says

Your cycle is a compass, not a curse. How your menstrual cycle affects your training, why rigid phase-based schedules do not hold up, and how to train smarter using tracking and your own signals.

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