TriCoach.ie One On One Specialist Coaching

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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

Robs Training Diary: The Kona Project January Wrap Up

January has seen my first proper return to Ironman training in almost 2.5 years and with a big goal I’m really motivated, the hard job at this stage with almost 8 months to go to race day is to not get carried away and do too much too early. I am slowly getting back into the routine of regular sessions and training. For years now I have kept a training diary for my own reference. It’s useful to look back on patterns over weeks, months and years. It’s often impossible to see the big picture when you are living the details every day, a diary shows a bigger perspective on things over a longer period of time. After seeing Alan Ryan’s idea to post every session he does along the way in his attempt to not only qualify for Kona but to win his age group there I was fascinated and have been stalking his training log page with great interest for the last two months. I am shamelessly going to copy his idea (the training log one, not winning the age group in Kona) and along with regular blog updates on my progress I will post my own training diary here hopefully on a weekly basis. I will post it in a separate category which can be found at the top of the site here.
So with that said lets get onto the good stuff.

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3 Comments Qualifying for KonaRobs Training DiaryTraining

Project Kona 3.0: Days 1 & 2 Ship My TriBike Training Camp Lanzarote

We arrived in Lanzarote late Saturday evening and after building the bikes and settling into the apartment we went for dinner. The day was going to be a write off as far as training went. The good news is that our apartment is facing onto the swimming pool so it will be easy to get to.

Day One.

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4 Comments Project Kona 3.0Qualifying for KonaRobs Training DiaryTraining

Biking For Show. Running For Dough 

bike v run

In my first time racing Kona (a very loose use of the term, completing would be a more honest description) I was in the best run shape I’d ever been in yet I had one of my worst Ironman run performances. It would be all too easy to blame the heat and wind and humidity and difficult conditions but in all honesty the cause lay in the previous two months training.  Read on for more…

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No Comments Qualifying for Kona

7 Strengths Of Kona Qualifiers

In the second in a series of posts examining six of the most successful Irish Ironman athletes we look at a number of critical elements that they all possess. With over 80 combined Ironman races and 29 Kona qualifications they have cracked the Kona code and they share their secrets here.
The athletes are Matt Molloy, Alan Ryan, Owen Martin, Martin Muldoon, Declan Doyle and Bryan Mc Crystal. In actual fact all of the Kona qualifications are attributed to just five of these guys. Bryan hasn’t qualified yet despite being the fastest Irish Ironman athlete we’ve ever had. He is the current Irish Ironman record holder after breaking the existiong record twice in less than two months in 2015. Bryan races as a pro and the qualifying is different for professionals than age groupers.

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No Comments Qualifying for KonaTraining

How to avoid mistakes in Ironman racing

bikethrow

Why your emotions may be sabotaging your race performance.

One of the most common mistakes I’ve seen (not to mention been guilty of committing) in Ironman is letting outside events control your race. What happens to you during your race and more importantly how you react to it can have a bigger impact on your  result than all of the training you’ve done in the lead up to it. When I’m racing I love to see people loose control in a race. Especially stronger or potentially faster athletes. As a coach I try to teach people how to retain control regardless of what happens to them. Loosing control doesn’t only mean throwing a wobbler and flinging your bike across a ditch. It also and more commonly means starting too fast or racing others too early in the day.

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2 Comments Qualifying for KonaTraining

The Benefit Of Over-reaching & Dangers Of Overtraining 

Image via @sethgerber on Instagram.

There comes a point at which your body will no longer be able to absorb the training load you are subjecting it to. We reach the limits not of what it can do but more importantly what we can do and effectively recover from. When we are motivated we can push past these limits and this can sometimes be where improvements lie but it can also be a very dangerous area if we go too far for too long.

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4 Comments Training

Forget all the fluff. Go and do the work

fluff

Stop worrying about what session you should do, should you use power, are hill reps better than H.I.T.S. Is heart rate a better training measure than perceived effort. Stop playing online planning routes, measuring vertical elevation, average heart rate and just go and train. Swim, bike and run. I learned a couple of years ago that the quickest way to get faster was to go do the work (not buying the fancy ass tri bike. Although that being said buying the bike wont hurt)

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5 Comments Qualifying for Kona
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