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8 tips to get back to training after a break

Get back to training faster and make it a daily habit with our 8 tips. Download our free 4-week escalation training plan.

So you got off track with your training!? Well, do not stress too much about it – life happens, and it is something to expect as an endurance athlete.

We will not dive deep into all of the reasons in this article. For now, let us just divide the “usual suspects” into planned and unplanned events.

To download our free 4-week escalation training plan, continue to the end of the post!

Planned – Most common are family commitments and holidays. Or that you are in your recovery period after your previous season. Adjacent to the latter is those of you who have recently discovered the sport and want to get into it.

Unplanned – Overtime at work appears to be the winner in this category and something that is usually limited in time. Worse are the reasons that sort under overtrained, sickness, and injury (OSI). Roughly, they are more or less the same if you do not pay attention and continue as if nothing has happened.

No matter what, how do you make training a habit (again)?

First, let us state the obvious – if you are an OSI, then you have to take action to become physically and mentally healthy again. That is priority one!

For the rest of us…

How to get back into training

In situations like this, our experience is that it can be good with a “nudge” in the right direction. It is small and consistent actions that make a big difference over time.

So to make training part of your daily routine, let us share 8 tips…

#1: Remember why

Foremost, do it for yourself, not for anyone else. Define why you want to train and what you are trying to accomplish. To stay healthy is equally good as aiming for the podium. It is your choice.

Further reading: Finding your goal

#2: Start easy

Act smart and give yourself a chance to get going. Think of it, you have not trained for some time, and your previous best is what you should aim for in the long run…it is not the starting point. So hold back on the intensity.

More about intensity in training

#3: Minutes not hours

A session of 20 minutes is a lot less daunting than a full 4-hour workout. Remember, doing something is always better than doing nothing. And once you get used to the load, you will more than likely keep going.

Further reading: Training volume in endurance sports

#4: Post-workout high

The thing with a training session is while it can be hard at the moment, you will always (!?) feel great afterward. Try to visualize how good it used to feel.

#5: Make time

It is crucial to clear your schedule and make time specifically for your daily exercise. So, do not find an excuse not to workout. Instead, practice proper time management.

#6: Prepare yourself

Pack your swim gear, set up the bike, lace your shoes, and print the session the day before. That way, you do not waste any valuable time during the (all too busy) morning routine. Also, you start to visualize and prepare mentally. In short, you become motivated!

#7: Find a friend

Join a club, get an exercise buddy, or involve a spouse. Having someone to train with is a perfect way to boost motivation, hold each other accountable, and stick to your workout routine. Not to forget, it adds a social aspect, which brings a little more fun back into working out.

#8: Make it tangible

Triathlon and swimrun present some unique challenges. Whether you participate in the local sprint triathlon or are competing in a grueling full distance ÖtillÖ race, it requires a well-balanced and easy to understand training program.

Further reading: how to periodize training

4-week escalation training plan

If you do not already have an overall training plan for your season to follow, you could set up a 4-week escalation training plan.

And what is that?

Well, in its purest form, it is a plan where you start off with short and easy workouts. And escalate your efforts in small steps. With a focus on low-intensity endurance training, you will be back in business in no time. Ready for more challenging sessions.

So, download our free template (below) and start planning for your best season ever.

Welcome to TOT


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3 ways to improve your running

3 steps to become a better runner

Do you want to improve your running? Running faster, more efficient and further?

How to become a better runner

  1. Running drills

    Doing technique drills are crucial in making you a more efficient and therefore a faster runner.

  2. Strength training

    Running is a high impact sport and strength training will make your joints more resilient.

  3. Run

    Time on your feet, there is no secret to it. And dong long slow distance is a vital step.

Become a better runner by doing the right thing

Running is about doing the right thing at the right time. As much in life, moderation is key. Since training breaks down your body, you need to train up to a point so that your body can recover for your next session.

This is easier said than done for most. But crucial if you want to keep consistent and injury-free in your training.

That’s why you need to mix it up, doing intervals, long slow runs, strength training, and running drills.

It all adds up to the result: Your running form on race-day. 

“It’s what i do that teaches me what i’m looking for”.

Pierre Soulages

So, where do you start your journey to become a better runner?

Running is simple and that is why so many of us love it. It’s just you, a pair of shoes and the trails or roads.

However, within the simplicity lies a forest of knowledge. And to not get stuck not seeing the forest for all the trees, we have structured a series of three articles, where we will – demonstrate running drills, strength training exercises for running and talk about the mysterious subject of how long you should be running during your long runs. Read our blog about how we argue.

Everything needs to be worked on, but not at the same time. So, for this to be relevant and manageable to understand, just follow along in the series…and improve your running on the way.

Want to boost you running?

Our Boost Up Run is a four-week training plan that consists of workouts focusing on form, aerobic endurance, and muscular endurance. The workouts range from 60-90 minutes each, and every week you train around six hours. Read more here!

More from our blog

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3 Reasons to keep a training diary + download

workout journal

A training diary is a great tool to use to see your progress in training. Have the workouts given the results you’re after, or if not. What needs to be changed?

Watch the tutorial video on our training diary

Reasons to keep a training diary + download

Today we will walk you through our free training diary, and how to use it.A training diary is a great tool to use to see your progress in training. Therefore, we have created a digital training diary that you can download and use (it’s free!).Download here:,Ville and Joachim

Posted by TOT Triathlon on Wednesday, December 11, 2019

Quantifying training

communication always takes place on the recipient’s terms. And this is true, even when we are talking with ourselves. When back-tracking in your notes in your journal, you need to understand what it was that you wanted to communicate. The numbers are great! And serve as a big part of your quantification of sports. But, you also need communication in the form of words to get the big picture. So, write comments, even if not long ones, so that your feelings can be read out as well.

Get in on the action

So, why don’t all athletes keep a training diary? Well, two main reasons come to mind. The first being that after a workout, a lot of us start rushing to our next activity. The second is that the athlete doesn’t yet know how valuable that information is!

3 reasons to use a training diary

  • Keeps structure when forgetful.
  • A basis for analysis and adjustments.
  • Keeps you motivated.

The diary will show you what you have done, and gives you an overlook of how structured you are.

Training is about how often, how hard, and how long you should train. And if you continuously fill in your stats after your sessions. You will sooner than later start to see patterns. For example, what does, or does not work for you. To be able to analyze your ups and downs over time, it’s a good idea to not only rely on your memory alone. 

In periods, your motivation for training may dip. And as a result of this, you may start to take out sessions from your training schedule. Looking at your diary, you can see if the plan and your reality differs. If that’s the case, then you won’t be surprised when the results don’t come.

So, in a sense, your training diary will hold you accountable for your training and success.

Training the right way, at the right time

The sooner you start, the better. Training is an ever-escalating effort leading up to your race. So start off with the most essential part of your training. namely Your starting point. The base training. Read more:

  • Keep Up swimrun BASE is the first step in your swimrun training plan. In this 12-week program, you will build your heart and lungs, or - your aerobic base - as well as your technique.
    34,00 incl. VAT / month for 3 months
  • Start triathlon training with Keep Up Triathlon BASE
    34,00 incl. VAT / month for 3 months

Our training programs don’t promise you success. They are a tool for you, but you supply the work in the workouts!

What works for you?

We have created a digital training diary that you can download and use (it’s free!).

endurance journal

In the diary, you fill out: sport and duration. In addition, you will keep track of:

  • Resting heart rate – A great way to keep track of your overall health.
  • Sleep quality – Nothing compares recovery wise to a good night’s sleep.
  • Motivation – Training is supposed to be fun, and thus motivating to do.
  • Training quality – Keep track of how you felt during the session.
  • Stress in life – The body doesn’t react differently to stress from work or from workouts. Keep track of your wellbeing.

Are you more of an analog person, there is something special about the paper and pen. We supply a diary with all our training programs for you to fill out in connection with your session.

Download your diary

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Triathlon brick training explained

triathlon brick training

What is a brick session?

Triathlon brick training is a way of making training more race-like. And it is a great way to shake up the monotony of training. Brick sessions are a workout where you first ride your bike and follow up with a run directly after.

There are many benefits to doing your brick-sessions.

TOT team

Why is it called a brick session?

Well, there are many theories as to why it is called a brick. One popular explanation is that the name comes from your legs feeling like bricks when starting running after you get off the bike.

How often should you do it?

This all depends on your experience as a triathlete, what distance you are racing, and your goal. 

Short distance triathletes often do far more brick sessions than long-distance triathletes. This is because of the fast-paced racing that they do. And because at those speeds, every second count. So working on fast transitions is crucial. For triathletes who focuses on the Ironman-distance, the speed in transitions aren’t as important. With that said, even if you are a long-distance triathlete, you should still plan for a couple of brick-sessions.

You have to take your goal into consideration. Are you going for the podium? Then every second count.

How far should it be?

Again, depending on your chosen race distance.

Sprint- and Olympic-distance racers, the brick workouts will be in the range of half your race distance up to race-distance. If you are training to race a half-ironman, you’ll probably do brick-sessions that are about 25-50% of your race distance. Being a long-distance triathlete, the brick-sessions becomes less important per se, but the “big days” becomes even more important.

What can triathlon brick training look like?

How to do a BRICK session

  1. Plan your T2

    In what order are you doing each step coming off the bike, going into the run?

  2. Prepare your gear

    Place all your gear for the transition in order.

  3. Do your bike session

    During the last 5 minutes of your bike session, start planning for your transition.

  4. Transitioning

    Get out of your bike gear, and into your running gear.

  5. Go run

    You will feel stiff in the beginning, but don’t stress it!

triathlon brick training

What is the purpose of a brick session?

As with everything in training. You need to have a purpose with it, otherwise, what is the point of doing it? 

There are many benefits to doing your brick-sessions. The purposes can vary, for example here are a couple of things that you can focus on during the brick:

  • Getting comfortable in the transition from bike to run.
  • Getting the feel for going out for the run on tired legs.
  • Break the monotony of your regular training regiment.

Train with us

We really like to do brick sessions. As we argue in this post, they serve different purposes from training on your transitions to make training more fun. Therefore, we schedule them regularly in our training programs. Both in the pre-season and during race season. Read more:

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Head position – swimming drills to improve front crawl

Navigation and sighting

There are many swimming drills to improve front crawl, but one thing that is of great importance is the head position. And this quote is something that I think is very good to have in mind when talking about this subject.

6 steps to becoming a faster and more efficient swimmer

We have chosen to sort the freestyle stroke into six separate segments. In all featured articles, you will both be able to read about that part of the stroke and watch our videos on different swim drills that will improve your skillset in that area.

  • The Catch – The part of your stroke from when your hand enters the water, up until you are able to start pulling yourself forward.
  • The Pull – This part starts where the catch ends, and continues until the hand exits the water.
  • The Recovery – It is the part of the stroke that occurs above the surface.
  • The Kick – Kicking in swimming is not the biggest power output, but, it is crucial for water position and reducing frontal drag.
  • The Rotation – The way you rock your body from side to side to create your optimal streamlined position and best power output.
  • The Head position – How you hold your head, and where you look will greatly impact your position in the water.

Doing drills from these six areas will improve your swimming. 

“Where the head goes the body follows”

Ryan Holiday

Drills to improve front crawl

Whether you are a pool swimmer, or an open water swimmer. It doesn’t matter. When you are swimming, look straight down. Looking forward, even if it’s only a little bit will make two things happen. The first is that your head will be closer to the surface, and create more frontal drag since there are more of your head that breaks the surface. The second being that you’ll create a curve when extending your spine. That will result in pain in your lower back.

So, even though many of you reading this are open water swimmers, who will navigate from time to time, get your head back to a neutral position between sightings and breathing. (Do you get chafing from the wetsuit around your neck? Often this comes from a “roll” between sighting and rotation to breathe).

Polo-swimming ss a great way of understanding the importance of the head position (among other things).

Head position while swimming

How to:
Try to start swimming with your head lifted and eyes forward.
Then lower your head and look down.
Feel the difference in drag.

Focus on:
Head, hips, and heels in line and close to the surface.

Good for:
Body position.

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How long should your long run be?

Distance running

Long runs or endurance workouts are a staple in all running training programs. So it is no wonder the subject is under constant debate. Here we show you how we look at the question and our answer.

Well, this question has a simple and very fuzzy answer: It depends.

The long and not so fuzzy answer, however, is this:

Defining your baseline – Are you long run ready?

First, we have to look at where your starting point is, what your goal is and where in your season you are.

The long-run will be different depending on your level of running fitness. If you are new to running or aren’t doing it as much, the percentage of your weekly mileage spent on your long session will be higher than for a more experienced runner. It has to do with the total workload that you put your body under.

“The point is whether or not I improved over yesterday. In long-distance running the only opponent you have to beat is yourself, the way you used to be.”

haruki murakami

What is your goal – Does this session improve your fitness?

Now, taking a look at what your goal is. Are you planning to do a fast 10k, or, is it the marathon that you long for? If you are aiming for a 5- or 10-kilometer race. Then aim to do sessions up to 90-minutes. If that doesn’t get the job done. Run for longer, but you shouldn’t exceed 120 minutes. So, be careful about going for too long. That will put to much stress on your body, and will take away from your next session. As always, recovery is the key to successful training! Also, include running drills into your training!

Are you aiming for long-distance, like an ironman, full course swimrun or marathon?

Sure, the milage will increase. but Time under tension is most important. If you are aiming to do an Ironman, the heavy toll a really long long-run takes on your body will affect you more than what is beneficial. Instead, try a brick-session, i.e Biking and running in a continuous effort. Or, divide your long run so that you are running both Saturday and Sunday.

Endurance training zones

We have a full article about the training zones and intensity in our training philosophy series. Here is a quick guide to zone 2, which is the heart rate zone that you will be working out in for most of your long sessions.

Training in lower zones will give you an effect over the whole spectrum. Training in zone 2 and zone 3 will push your functional threshold upwards. This is because of the work done in the lower zones, will widen your range of those zones, and that will help to push your zone 4 upwards.

So, what is zone 2? Well, it is the heart rate that sits between Zone 2 – 85-89% of LHTR (LTHR – Lactate Threshold Heart Rate). So, the numbers are there, but what does it mean? It is an effort in which you can keep a conversation going, and maintaining proper form throughout. To define your zone 2. We suggest that you regularly test your abilities and adjust since this is measured on a sliding scale.

All our training programs start with testing your baseline fitness so that your training will be relevant to you. Check out our BOOST UP – Run program if you want to lift your running to the next level!

“Running is about finding your inner peace, and so is a life well lived.”

Dean Karnazes

Where in the season are you?

And lastly, where are you in your training cycle? Are you just starting up with training again for the season? Don’t over-do your training, ease into it, The distance will come. You will add up to it slowly but surely.

So, can all this talk be quantified in any way?

Well, start your long runs between 20-30 percent of your total workload. If you are new to endurance sports, keep to the higher percentile.

In our training programs, we seldom have long runs exceeding 90-minutes. And topping out at 120 minutes. Anything longer will take to big of a toll off of your training. Doesn’t sound that much? Don’t worry, we got you covered with swimming, biking, and cross-training.

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How to run faster – 5 Drills

How to run faster - drills

How to incorporate running drills and good running form into your running

  1. Warm-up

    Start by warming up. A light jog to get your blood flowing.

  2. Do drills

    Choose a couple of drills (look at the purposes of the drills down below). Do 4 sets of 30 seconds on, with a short rest in between.

  3. One thing at the time

    Don’t sprint the drills, focus on form when running, and focus on the drill at hand.

Everyone wants to get better at running, but what are we doing to run faster? For you to be able to cope with your workout load and the strain that it puts on your body, you need a strong body that can work out, compete, recover…and stay injury-free.

The exercises below will strengthen your body from the hips down. Everything you use to run, as well as working on your timing and body control to run stronger, smoother and faster. We love running drills, and we incorporate them into our running programs, both the seasonal programs and in this run specific training plan:

5 Drills to make you a faster runner

These 5 exercises are a perfect way to start your run workout as a technique and strength exercises. However, start with a light jog for about 5 minutes so that the body gets going. Do each exercise for 4 sets of 30 seconds and lightly jog 10-15 seconds between each set. In total it will be about 15 minutes. Not a long time, but it will benefit you greatly in the long run (get it? Long run.. I thought I was funny). Further read on how to plan a sustainable season, click here!

You do not need to do the exercises in the order they are presented below. Each exercise is individual and can of course only be done if you are running out of time. You can also start the exercise walking so to move controlled. Vary, and gladly start with the ones that are easiest for you so you gradually warm up!

High knees – running drill

How to:
Start lifting your leg, driving your knee upwards.
Accelerate, and then relax, so that the knee travels with speed upwards towards your chest.
Try not to round your back.

Focus on:
Explosive start.
The relaxed ending of movement.

Good for:
Strengthening the hip flexors.
Foot strength.
Arm movement.

Butt kicks

How to:
Be light on your feet
Start off the movement explosive.
Relax, so that your foot can travel towards your butt

Focus on:
Hips forward.
Don’t “sit back”.
Relax, If you flex your backsides, you will not be able to kick your butt.

Good for:
Leg strength.

Ravelli steps

Ravelli steps. The classic step created (or at least popularized by the Swedish national team’s goalie) Thomas Ravelli.

How to:
Run with your legs straight.
Land under your body.
Bounce on the sole of your foot.

Focus on:
Don’t lose tension in the wrist.

Good for:
Finding your landing during running.
Strengthening the hip flexors.

The stork

How to:
Start as if you are doing a high knee.
At the top of the movement, around 90 degrees, do a kick out.
Kick your foot forward.

Focus on:
The timing and getting it to be a continuous movement.

Good for:
Body control.


Carioca is a Brazilian dance but also a running technique exercise!

How to:
Start by taking a step over your midline, landing outside your opposite foot.
Continue the movement by stepping the other foot to the side.

Focus on:
Use your arms for balance and force.

Good for:
Lateral strength.
Activates the hips.

Want to pick up new skill sets?

Read our blog series on swimming drills!

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Big days – A part of triathlon training

Training in race like conditions

Your training should become more like racing the closer you get to your goal. So whether you are racing short- middle- or long distance. You need to get the feeling for how your body and mind will react simulating race-mode. Welcome to your Big day of training!

The short version

  1. Swim

    Wake up early and lead up to swimming just as in racing. Swim as you plan on race-day.

  2. Rest

    Rest for 90 minutes and eat something light.

  3. Bike

    Bike at your planned race-effort for 80% of your predicted race-time.

  4. Rest

    Rest for 60-90 minutes and eat something light, focus on fluids. Stay off your feet!

  5. Run

    Depending on your chosen distance, run for 50% of the time you have predicted for your race day run.

  6. Analysis

    Rest and think of all the useful insights you got from this day of training. They will help you prepare well for your race!

Further reading on your big day

Triathlon doesn’t build character. It reveals it.


During the build phase of our training programs, our clients have a planned Big day, where we simulate racing, but in a way so that it won’t take away from the following sessions. We have one Big day during the race-specific training, that one being even more like your planned race day.

The sessions, as in the swim, the bike and the run is the easy part. With sessions being somewhat straight forward. The focus here is not just training in a high volume. Instead, you want to dial in your plan for everything surrounding your race day.


Triathlete open water training

Wake up early and have the breakfast you are planning on having. As an example, Most Ironman races start at 07:00, so to simulate that. Wake up at 04:30 to eat a light breakfast. At 07, start your swim as racelike as possible. If you plan on sprinting the start, do it in training as well. 

After the swim, take a 90-minute break. Eat a light snack, and stay off of your feet. 


Bike training for triathlon

Depending on your planned race-distance and ambition, this ride will be a little bit different. But as a general rule, ride at your planned race effort for 80% of the time it will take you to bike during competition.

Since biking is such a big part of the triathlon, around 50% of the time at the race will be spent in the saddle. You need to be focused during this part. Not only should you try to ride at race intensity. You should also take in energy like you where racing. Your mind will wander off, that’s normal. When it happens, don’t beat yourself up. Just get back into it. Ask yourself these questions: Am I thirsty? Do I need more energy? Is my power output dialed in? How’s my breathing? How do my legs feel?

After the bike ride, take a 60 to 90-minute break. Eat something light, mostly liquids. Keep off of your feet.


Run training for triathlon

Depending on what distance you are racing. Your run should be between 20-30 minutes (sprint), 1 hour (middle) or 2 hours (long-distance).

Start your run slow. You will probably be quite stiff from the bike leg. Don’t worry, you will get into it! Wear what you will be wearing during racing. Same shoes, same clothes and other gear you are planning on wearing on race day. It is a good idea to plan your run so that you come back to a place where you can have your own energy station multiple times. 

It’s the same as with the bike. You want to keep focused and ask yourself these questions often: Am I thirsty? Do I need more energy? Is my power output dialed in? How’s my breathing? How do my legs feel?

Ending your Big day

When you have finished your run, take some time to come back from your race-mode. This has truly been a BIG DAY. And now you will have gained lots of insights into how it will feel like, and what works for you. Make a list, writing down some learnings on what worked for you.

“Winning doesn’t always mean getting in first place, it means getting the best out of yourself”

Meb Keflezighi

Saturdays are perfect

Planning your big days, try to do it on Saturdays. Then you can take Sunday off and do other things. I suggest one of these two activities:

  • Bake something from scratch and treat your loved ones with the newly baked goods.
  • Ask somebody to teach you about their passion, and if they want to share it with you.

Read more about triathlon training

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Ötillö swimrun Malta – With Michael Lemmel

Ötillö swimrun Malta

The Ötillö swimrun Malta is a new race on the World Series this season. Malta, a stunning island with long rich history. Even though Maltas nature is quite scarce, it has long thrived as a trading nation. So, safe to say, this is a place where you will feel welcome, due to its long-going international way of life.

Anyone who is doing the sprint or the experience on Malta will say: Wow! This is a little piece of swimrun paradise.

michael lemmel

Travel to Malta

By plane, travel to Malta international airport. There are many international airlines, as well as Malta’s own carrier who traffics the airport. Transfer from the airport is cheap, taking the bus to Valetta will cost about 1,50 – 2 €. If you want to take a cab. Buy the pre-paid tickets. it is much cheaper, and 24-hour service.

By boat, you can travel to Malta from Pozzallo on Sicily. The trip takes about 90 minutes. A round trip ticket will cost you 82 €.


There are many options on where to stay for this race. Check out Couchsurfing, Airbnb, and hotels on the web. You should without any problems find something that will suit you.

Train for Ötillö swimrun Malta

The world series race is 38,9 kilometers in total, with 13 swims. The longest is 1600 meters, and the shortest 200 meters long. It will be a great race, both run and swim wise. But we recommend that you focus a bit of extra energy working on your muscular endurance for the long swims in the middle of the race! 

Not to miss

Malta is sometimes referred to as the Los Angeles of the Mediterranian. With movie sets from Game of Thrones, The Gladiator, and Troy. You can take the Malta Film Tour.

Also, try the local soft drink Kinnie, made from bitter oranges and a secret blend of herbs (our guess is that it contains rhubarb and ginseng).

We have a little surprise at the end of the world series race, where you run through an old movie set.

Michael Lemmel

Follow the race

For the sprint and experience races on Saturday, go to the Tower to the east of Golden Sands. And during the world series race on Sunday, best is to go by car, so you can follow the racers during the course.

And of course, if you can’t be on sight to follow the race, Go to Ötillö’s website for live coverage.

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Ötillö swimrun Catalina – With Michael Lemmel

ötillö swimrun Catalina

The island of Catalina is a gem just off the southern coast of California. Being a popular tourist attraction for those who want to get out of the hectic life in Los Angeles. This is the perfect swimrun retreat, with beautiful and varied trail running as well as crystal-clear waters full of marine life. Welcome, to Ötillö swimrun Catalina!

Catalina island in itself is like going to Jurrasic Park.

Michael Lemmel

Travel to Catalina

Although it seems far off the beaten path, it is easy to travel to Catalina. We suggest that you fly to Los Angeles, and from LAX, travel by car to the ferries. The ride will take you about 90 minutes.

The ferry across the water can be a bit choppy, so if you get seasick, as a safety measure you should take something for the fare, it can be bumpy.


There are two cities on the island, Avalon and Two Harbours. The start and finish of the race are in Two Harbours. There will be a chartered ferry traveling from Avalon to Two harbors on race day for the world series. The boat ride takes about 45 minutes.

Most racers will be staying in Avalon.

Here are a couple of hotels that offer special Ötillö swimrun Catalina discounts: The Atwaters, The Pavillion and the Mt. Ada.

We are going to the cradle of endurance racing which is California, and we want to showcase what swimrun should be and is. And how we love swimrun.

Michael lemmel

Not to miss

The Catalina island, due to its remoteness, hosts at least fifty indigenous species. The flora is rich and varied and will be blooming during the race weekend. 

Something that is very special about Catalina is the Bison herd. Brought to the island by movie director Zane Grey to be in his movie The vanishing American. And after production left by the movie company, they populated the island, Nowadays, the population is kept at around 150 individuals. Fun fact, the scenes showing the bison didn’t end up in the movie due to production costs.

Follow the race

Go to the Reef restaurant in Two Harbors, the racers will start, finish and pass there multiple times.

Not on Catalina? Follow the race via Ötillö’s site for live coverage!

Train for Ötillö swimrun Catalina

Catalina has a lot of vertical, don’t take that part of the race lightly. We suggest that you in addition to a solid base in swimrun training also put in extra time for your swimming. If you are going for the full distance, then the Boost Up Build is for you!

Further reads on swimrun