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TriCoach.ie One On One Specialist Coaching

We have limited places available for our individual one on one specialist coaching service

Details Here

TriCoach.ie One On One Specialist Coaching

We have limited places available for our individual one on one specialist coaching service

Details Here

The Kona Project: Rob’s Training Diary Week 20 

Training time this week was tight to fit but despite that the quality of the sessions was good. It turned into a very run focused week as a reaction to the time constraints. I should really incorporate some more turbo work in a week like this as the bike is my biggest weakness at the moment so therefore the area with the biggest potential for improvement. The weekend took us to Leeds and the ITU World Triathlon Series and it was the most fun I’ve had at a race in a long time. We got to meet loads of the big stars of the ITU and the Olympics including Gomez and Jorgensen. There was also an incident with the flight home so read on for the full story.

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4 Comments Qualifying for KonaRobs Training Diary

Peaking for an Ironman training plan

I was listening to an interview with a guy who had turned his life around after being massively obese, sick and unhealthy. He was talking about how the start and the end of the process were the hardest. It really struck a chord with me, I thought it was very like the start and end of Ironman training. He said that getting going in the begining, building habits and making changes were very difficult initially but after a month or so it became normal, routine and much easier. We coach people how to do this in a sustainable way because we recognised that the first 4-6 weeks are critical for getting an Ironman training program going successfully.

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2 Comments Qualifying for Kona

The Kona project: Robs Training Diary Week 19

I think I tipped myself over the edge a little with the combination of work, training and lack of sleep. I have also been slacking on some of the basics like nutrition and caffeine intake and timing. I start off telling myself it’s ok to eat cake a couple of times a week, which turns into daily then adding in the occasional ice cream and the next thing I know I’m having sugar 2-3 times a day. The reality is that after years of eating almost no sugar I know I’m very sensitive to it and that it disturbs my sleep if I have either too much or have it too late in the day. I kept on making the excuse that I’d get away with it because of the training load. The irony is that that’s exactly why I need to be more disciplined with the food. I can’t afford to miss or have poor quality sleep with such a big training volume and increasingly busy workload.

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Project Kona: Robs Training Diary Week 18

Work has gone a bit nuts in the last couple of weeks as we enter the busiest time of our year and I think that’s what’s been affecting the sleep. I’m taking it home with me at night and not switching the head off. I then spend the whole night unable to sleep, I’m tossing and turning getting increasingly wound up at the lack sleep, the fact that I’m supposed to be up early to train, that I’m not resting and in a vicious circle I get more and more wound up. I’d probably be better just getting up and reading a book for an hour then going back to sleep when I’m less distracted and more relaxed.

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2 Comments Qualifying for KonaRobs Training Diary

Kona Project: Rob’s training diary: Week 17

This week see’s the return of the first of what I call a “big day” of training since 2013 when I was last getting ready to qualify for Kona. I did it on Thursday and was out with a couple of the guys we coach. The day consisted of a 3800m swim and straight out onto a 5 hour bike and we got straight off for an hours run. I was glad that I wasn’t too fried after it to go in to work, I was on the last few hours of the late shift. I really enjoyed the day and was even able to do a 2.5 hour run the next morning. Overall it’s a good weeks training. Read on for this weeks update…

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2 Comments Qualifying for KonaRobs Training Diary

6 Tips For “Training Through” Races

It’s not that many years ago that we all raced sprint, Olympic and maybe one half Ironman at the end of the season. Ironman was the distance we marveled at. It was something that we all aspired to but very few ever did. More and more, Ironman is what brings people into triathlon and even if they start at the shorter distances it’s often where they see themselves getting to eventually. It’s aspirational, it’s a badge of honor in both in and out of triathlon. What other sport or race do you know of bar the Olympics that people get a tattoo of the logo after they’ve done it? Ironman is changing our sport and no more so than how we think of and race the shorter distances.

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Bryan Mc Crystal: Part time athlete. Full time legend

Myself and Ais went out to the start of the second stage of the Ras this morning and while chatting to Mark Dowling I told him we would be on the road at the only climb of the day, he suggested that I could hand up bottles as it looked like being a hot day on the Ras. I needed no further invitation to be a part of the riders day so I grabbed a bunch of bottles from the team car as Brendan drove by in the cavalcade.

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The Kona Project: Robs Training Week 16

I’ve found over the last few years that it takes me months before I start to feel fit or strong. I suppose it’s the nature of the way we train, big volume coupled with a lot of strength work means that for months I’m moving relatively slowly and constantly drifting in and out varying states of tiredness as I get through the increasing workload. I usually reach a point a couple of months in where I think it’s not working, I’m not getting any faster or stronger and a couple of times I’ve gone and gotten blood tests to see if I’m unwell or run down. I recognised that phase over the last couple of weeks and I think I’m now starting to come out of that phase. I’ve seen signs over the last week that the body is starting to adapt to the massive load of the first three months and I’m feeling strong in all three sports. Thursday saw me do a 3.8k TT in the pool and I was very happy with the results. Sunday was one of the first times on the bike for almost as long as I can remember that I felt strong and lively, I even pushed the pace a little on the climbs and found myself not getting dropped. It was a good week of running too and although I haven’t seen a bump in speed on the run yet I feel like it’s just around the corner.

Anyway, read on for the weeks training.

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