The last few days of the month saw the first half way decent return to training in over three weeks. I still don’t feel great, but to be honest I’m just very relieved to be back training again. The prospect of moving into a shed to get away from the dog was looming large for the last week but it looks like I’ll get away with it at this stage.

Monday 28 3:35 (2) Work 12-6 6:00

Bike 2:40 54k v easy

Bike :55 23k easy spin home PM


Tuesday 29 1:00 (1) Work 2:00 

S&C 1:00 with JB
I’ve a slightly new and more focused S&C plan working on my back issues. The weakness seems to be in the obliques and glutes. It seems that although I have a reasonably solid core the obliques are weak and the glutes are too. This seems to be the reason I still have some back trouble. I’ve daily exercises to help with the lingering nerve issues since my back surgery and I’ve to do a big S&C session once a week. It’ll be interesting to see if I can clear up the last of the issues with a really specific focus. I think if I can’t it will be one of the big limiters I’ll face.


Wednesday 30 3:55 (2)

Run 1:10 13k easy

Bike 2:45 61k seated steady hills


Thursday 31 3:20 (2) 

Swim 1:35 4000m

Run 1:45 18k hilly. Tired
Weekly total (to end of month) hours/sessions 11:50 (7)

Swim 1:35 4000 (1)

Bike 6:20 138 (3)

Run 2:55 31k (2)

S&C 1:00 (1)


Month accu. hours/sessions 57:25 (37)

Swim 8:55 22,800 (6)

Bike 25:50 654k (11)

Run 18:25 196.5 (14)

S&C 5:55 (7)


If I compare the hours to 2011,12 and 13 they look like this:


March 11

T 49:50 (37)

S 8:40 23300m (12) 2709mt/ph

B 29:15 796k (12) 27.21kph

R 11:55 135k (13) 11.25kph


March 12

T 65:20

S 8:20 26400m 3180mt/ph (9)

B 47:00 1220k 25.95kph (20)

R 8:50 102.5k 11.46kph (8)

S&C 1:10 (4)


March 13

T 86:55 (55)

S 19:20 52300m (20)

B 47:30 1207.5k (16)

R 16:05 174k (15)

S&C 2:20 (3)

Considering the issues with the allergies and how much it disrupted training the overall hours for the month aren’t too bad. I managed almost as much training as I did in 2012 which was the first year I qualified. I’m a long way off the 87 hours of 2013 but the flip side is that in 11, 12 and 13 I was training for a July race, this year I’m aiming for Ironman Mallorca in September so I still have plenty of time to get into shape. I typically aim for a 5-6 month build to a race so starting when I did (in January) and aiming to go continuously for 8 months will be longer and more difficult than I’ve done before but allowing for the  very low level of fitness after pretty much a two year break I think it will take me all of the 8 months to get ready. The trick will be in building slowly enough that I don’t burn myself out or run out of motivation.

I have written a report on what six of the most successful Irish Ironman athletes do that differentiates them from most other athletes. With 29 Kona slots and over 80 Ironman finishes, Irish records and national titles you will love what they have to say. You can download it free here or at the box on the right hand side of the blog.

If you made it this far thanks for reading. Feel free to check out more posts like this one with 10 Qualities Needed To Qualify for Kona and follow my blog by clicking on the “follow” tab for updates whenever I post a new training article.

This is a little bit about me and how I got into triathlon and you can check out the TriCoach.ie FB page here

Rob