Category: Ironman Training

The Kona Project ’17: Robs Training Diary: Ironman Fortaleza 3 weeks to go

After the Dublin marathon at the weekend we took two days off completely. The aim was to run easy enough that we could make a more or less normal return to training by Wednesday. Neither of us had ever done a full marathon as a training run before so weren’t completely sure how this would work out. It turns out we seem to have gotten the effort about right as we were able to be back in the pool on Wednesday morning.

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The benefits of short sessions for Ironman Training

I’m a big volume guy. I not only enjoy the long sessions and the long races but I firmly believe it’s vital for success in Ironman. I’m frequently getting stick for my repeated banging of that drum. John, one of our athletes, reminds me with a wink and a grin whenever there’s a success in our squad “that’s the massive volume Rob”

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The Kona Project ’17: Robs Training Diary: Dublin Marathon 

I’m flattened after just three late nights and three days of over eating at the weekend and that’s without any alcohol. I’ve always been a bit of a lightweight when it comes to getting enough sleep. I’m like a 4 year old, I can’t function without my normal 8 hours. Anyway this week will see us hit the city streets to run the Dublin marathon. We will do it as a training run. That will make it by far the longest training run I’ll have ever done. It’ll be interesting to see how we recover after it. The plan is to run between 3:30-3:40 and hopefully that’s easy enough that we’re back training by Tuesday or Wednesday.

Read on to see how it goes.

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#mykillersession part 3 Double Run Days 

Double run days.

I first started doing double run days back in 2012 but for as long as I’ve known about them I’ve always had a sort of fascination with the idea. The coach I was working with at the time was a big fan of them and he had them in the plan instead of a weekly long run. His thinking was that I could do more distance and quality work than in a standard long run but that the recovery was also quicker.

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Ironman Training: Motivation Part 2

One of the differences between training for Ironman as compared to short course triathlon can be the fact that it can often tend to be quite solitary. This suits some athletes more than others in that some people find the social aspect of group or club training very motivating and enjoyable whereas other athletes do much better training alone. There are pros and cons to both.

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#mykillersession Part 2

There’s an almost universal fascination with what other people do. Look at reality TV, well maybe don’t look at it because it’s rubbish but look at how much people love it. In sports terms we all want to know what the successful athletes do to give them the edge. What’s their #killersession? For me, and I would guess most athletes there’s the same sort of fascination with what those athletes do differently to us. In a series of posts over the coming months I’ll write about my favourite sessions and also the best I have found across not just triathlon but across all three individual sports.

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How to cope and learn from mistakes in Ironman

This is an excerpt from my Kona Lessons mini book. You can download it free here 
On Mistakes.

Mistakes, we all make them but I think in Ironman it is especially important to keep them to a minimum as we get so few chances to race each year. Learning from others mistakes is one of the ways to do it. Unfortunately some of us just do much better at learning from our own. I am also a big believer in making as many of my mistakes as possible in training so as to be able to learn from and avoid them in racing. I think including key sessions that teach pacing, nutrition and self control in a build up is as important as getting fit enough to do the race.

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The best type of Ironman training that’s not big volume

Someone commented on an article I wrote a while ago that while volume might be the best way to get Ironman fit that’s all well and good if you can fit it in. But what if you can’t fit in big volume? What if you just don’t have the time? Surely there are ways to improve but without committing so much time that you arrive home to find a suitcase on the doorstep after yet another 6 hour bike ride.
There is one type of training that delivers huge gains and is also key when it comes to racing. Being strong is as crucial to Ironman success as being fit. How do you get strong and why is it so important? Read on for the good stuff… Read More

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