Category: Training

The Strava effect 

“There’s no way I’m putting up a run and advertising the fact that said I ran that slowly. Everyone will see it and think I’m really slow”

But if a session isn’t on Strava then it didn’t happen right? If I don’t post it then no one will know I actually dragged my arse out of bed at 5am to go to the pool and knock out that 4000m swim before work.

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Ironman & 70.3 Specific Turbo Classes Feb-March 2018 at Wheelworx

Due to athlete demand we have added a second Ironman / 70.3 Turbo/brick class on Saturday mornings. We now have a two hour Ironman specific option available as well as the four hour class.

If you’re training for Ironman or 70.3 this year this session is made for you with Ironman specific intervals and technique work.

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Ironman & 70.3 Specific Turbo Class Feb-March 2018 at Wheelworx

“You should start an Ironman specific turbo class on a Saturday morning in the new training room in the shop on a Saturday morning” Ais suggested.
“That sounds like a good idea” I answered “How long of a session have you in mind?”
“Four hours” Ais answered.
“Jaysus” I thought that’s a bit epic.

If you’re training for Ironman or 70.3 this year this session is made for you with Ironman specific intervals and technique work. We might even take a short coffee break at the two hour point to give your backside a break. Click through for all the details Read More

No Comments Ironman TrainingTraining

Should you train using power or heart rate on the bike?

We are regularly asked in both the bike shop and through our coaching should I train using power? In my opinion the answer for most people is no (it’s important to remember that I’m also selling power meters, so there’s a potentially large sale at the end of a yes answer) despite this the answer more often than not is still no.
But why am I reading everywhere that training by power is the most effective and efficient method of training?
I’m not for one minute saying it isn’t efficient and effective. What I’m saying is that it’s not necessarily the right tool for most athletes.
So how do I know if I’m better off with or without a power meter?

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Learn to race not just to train 

One of the most valuable lessons I’ve learned for Ironman is that your training should teach you how to race, not just make you fitter. To this end a lot of our training sessions are designed to not just improve fitness but also to teach you an aspect of Ironman racing. Be it pacing, nutrition, how to deal with fatigue, self control or some other part of racing.

The problem with either “racing” or just completing Ironman is that most of us only get to do it once a year and some don’t even get to do it that often. So how do you learn how to race a distance that is probably twice as long as you go in training and that maybe you only get to do a couple of times in your life?

In our own training and in our coaching we focus on the main areas that people struggle with in racing and try to design sessions to mimic what you will encounter on race day. Of course there are parts of Ironman that you will only experience on race day and will find impossible to replicate in training without frying yourself.

So what are the most important lessons to learn for Ironman racing?

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Robs Blog: Chasing Kona 2 weeks to go “feeling like an idiot”

You eventually reach a point, or at least I do, when you’ve had enough of the training and you feel ready to race. Maybe ready isn’t quite the right word, maybe I just feel like I’m at the limits of what I can do to get ready for this one.

I sometimes think I almost love the training and lifestyle more than the race itself but at the end of the day the race dangling out there in the distance is what motivates and drives me to keep on pushing when I might back off if I didn’t have the pressure of an event hanging out there.  Read More

2 Comments Ironman TrainingQualifying for KonaRobs Blog: Chasing Kona 2017Robs Training DiaryTraining

Robs Blog: Chasing Kona 3 weeks to go “hanging by a thread”

Aisling is giving me sessions a couple of days at a time depending on how I’m coping with the load. How I’m handling it is changing by the day and on Monday I’m not coping so well. I feel like I’m hanging by a thread.

I was down for a three hour run. It was a “just get it done” run. No structure, no intervals, efforts or pace targets. It was a “just get three hours on your feet” sort of day.

I lasted 2:50 and just couldn’t bring myself to add in a last 10 minute loop once I arrived back home. I was empty, both physically and mentally. I tried not to look at the rest of this weeks training stretching out ahead of me because I was so tired I might just cry at the thought of another 6 or 7 hour training day.

It’s funny how when the training builds to this level that the sheer difficulty of it can knock all of the enjoyment out of it. The exhaustion makes what would be the simplest of sessions on any other day seem insurmountable.

Maybe torturous is a better word.

I was so happy that tomorrow was a day off. Ais hadn’t given me the weeks work yet and I didn’t ask for it. I didn’t want to know.  Read More

No Comments Ironman TrainingQualifying for KonaRobs Blog: Chasing Kona 2017Robs Training DiaryTraining
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