You know that feeling of being an absolute legend in your own underpants? When you’re not just “like a boss” but you are “The Boss” When you’re moving so fast that you’re only hitting the road in spots?

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.

Kona Secrets book available

Kona Secrets: Lessons learned from over 50 Kona Qualifications.

Knowledge doesn’t produce results, action does. Just knowing how to do something doesn’t guarantee success, especially something as difficult as qualifying for Kona; you have to put in the hours. In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii.

The eBook is now available to buy as an eBook on Amazon UK or Amazon US.

You know when you just fucking nail something?

Killing it, flying, crushing it, whatever you call it, we’ve all had those days when our feet hardly touch the ground. Our natural inclination is to want to tell someone, anyone, everyone just how fucking marvelous we are.

At least mine is.

Thursday was to be a big training day. I was a little bit nervous beforehand as I’d had a couple of sessions recently that hadn’t gone quite according to plan and my confidence had taken a bit of a knock.

It’s funny how we can go from feeling like superman to feeling like shite over the course of a couple of days.

Anyway, back to Thursday. Ais had me down for a 4000m swim, 5-5.5 hours on the bike and a 70 minute run off the bike. It was essentially going to be about 85% of my Ironman race. This is a training session I do fairly regularly and love it but like I said my confidence was a bit knocked and I was a bit worried that it all might go to shit half way through.

I’m not sure where I thought all of my fitness had disappeared to, maybe it had dribbled out through the new hole that had appeared in the toe box of my runners.

Maybe I should take that hole in the shoe as a positive sign. I must be getting the miles done.

So anyway I went to the pool and just got through the 4K swim. No fancy intervals or complicated workout. I just swam at close to my Ironman effort and ticked the first session off the days list with some relief.

In between the swim and ride I went out for a walk with Ais and the dogs and stopped for breakfast before heading home and getting onto the bike. It felt a little like procrastination, putting off and avoiding the inevitable but I finally got my arse in gear and headed out.

The route I chose is a favourite of mine when I’m riding well and the weather is playing ball. It went well pretty much all the way around. I had a strong headwind out to the 80k point and despite that still managed to hold a respectable average speed up to there, I thought I’d end up with some good numbers on the bike if the wind was as strong when it was behind me as it had been for the outward journey.

I was really looking forward to turning and flying home with a strong following tailwind. This worked out well until the last hour when the wind turned 180 degrees and I ended up with a headwind again for the last portion of the ride.

This knocked my overall average speed a little and the legs felt a bit fried at the end but I was happy to finish with just over 160k in 5 hours 15 giving me an average of just under 31kph.

The run off the bike was straight forward. Just get 70 minutes on my feet. I had a very hard three hour interval run in the plan for tomorrow morning so there was going to be no heroics running off the bike. I kept it steady at just over five minute kilometres which felt cruisey and easy.

By the time I finished the feeling of being a “Legend In My Own Underpants” was just about bursting out of me and all I wanted to do was tell someone how fucking wonderful I was…

I mean how great the training had gone…

I resisted the urge to blurt all of the insanely interesting detail of every minute of my eight hour training day at Ais the second she walked in the door and somehow managed to wait until she asked how it went before opening the dump valve on my mouth and letting rip.

There was a tv show from the seventies called Dragnet. I don’t think I’ve ever even seen it. But somewhere along the way I picked up one of the catchphrases of the lead detective, Joe Friday which was “Just the facts Ma’am” he used when interviewing a witnesses.

Ais as the coach is obviously interested in how a day or session went but I also knew there would be a point at which her eyes would glaze over while I talked about aerodynamics, tyre pressures, rolling resistance, average speeds and of course feeling like such a God damn legend.

So all the time this phrase kept on rolling through my head when Ais asked me how I got on. I don’t know how but I somehow kept my comments to “Just the facts Ma’am”

“All done as prescribed. Felt good. Enjoyed it. Looking forward to tomorrow’s run”

So on that note let’s get on to the weeks training.

Monday 2 —

  • Off

Tuesday 3 3:30 (2)

  • Swim 1:25 4000m
  • Bike 2:05 66k

Wednesday 4 2:45 (2)

  • Swim :40 2000m
  • Run 2:05 23.5k 10 x 3, 2, 1’s

Thursday 5 7:40 (3)

  • Swim 1:15 4000m
  • Bike 5:15 160k
  • Run 1:10 13.5k

Friday 2:55 (1)

  • Run 2:55 33k 2×20 3×15 off 5

Saturday 2:30 (1)

  • Bike 2:30 60k easy

Sunday 1:30 (1)

  • Run 1:30 20k 10 mile tt. 1:08:40

  • Total 20:50 (10)
  • Swim 3:20 10,000m (3)
  • Bike 9:50 286k (3)
  • Run 7:40 90k (4)

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.


Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.