Ironman Training
Perfect Ironman Execution in Kona
I didn’t enjoy Kona much this year – I wasn’t there. I hate to admit it, but I followed the event with jealousy; I’ve only been twice, but after a few years trying to qualify it has become part of my season. Each blog I read or podcast I listened to made me more determined […]
Rules for Ironman Recovery
When I started coaching I tended to micromanage race recovery, feeling obliged to give my athletes structured recovery weeks after their race – neatly scheduled swims, bikes and eventually runs. I knew the reality, carefully laid plans set before they’d finished held no weight once the race was done. It takes a huge amount of […]
Improving Recovery
I was nervous before the start of this morning’s track session. Whenever I run there’s fear that this time injury might return. Rebuilding confidence is as much part of the process as rebuilding fitness. My track work with James doesn’t involve hard intervals, the focus is development of technique, but I still worry. Especially when […]
Post-Race Analysis – A Detailed Look at Ironman Austria Bike Performance
The European Ironman season is at its peak, Sunday’s are spent on my laptop tracking triathletes. Having athletes in Ironman Austria and Challenge Roth has ensured a busy fortnight; when the race is over the analysis begins. Debriefings are a pleasure if the day went to plan, but when goals were missed it is a […]
Ironman Racing – Putting The Plan Together
This month I’ve outlined my approach to Ironman racing. From the process of tapering through to the nutrition and pacing strategies I favour. The methods have worked for me and so far this season have worked for my athletes, but as with any broad plan it needs testing and adapting to fit each individual. To […]
Ironman Racing – A Pacing Plan
The faster you go the sooner you finish. Obviously pacing decides the outcome of an Ironman; the aim is to be as fast as possible, but too fast can be disastrous. Determining correct pace requires testing and practice during training and an appreciation of the importance of nutrition to sustain the effort. Ironman is about […]
Training by feel or by numbers?
I’ve spent the week without a power meter. Jittery rear braking drew my attention to some small cracks in the rear rim immediately taking it out of action. Whilst it was being repaired I had to take a step back, abandoning wattage and looking at heart rate and speed if I wanted numbers. Both were […]
Run Injury Recovery: Two Weeks Practicing Good Technique
Yesterday I returned to the track for my third coached session with James from Kinetic Revolution. A fortnight has passed since we started working on my technique and in that time I’d practiced and trained to help embed the changes. Sessions have been short, but very specific; the goal always to run well. Quality over […]
Ironman Racing – A Nutrition Plan
Pacing and nutrition are the two critical elements of an Ironman race plan. The energy requirements of race day demand a regular intake of calories. The harder you race the more critical fuelling becomes – intensity determines the rate calories are burned and the composition of fuel used. Successful Ironman racing involves balancing intensity and […]
Long-Term Motivation and Momentum
There is an awkward pause whenever I’m asked about my race plans. I am a triathlete without races, or at least one who has yet to tow the line. My history brands me a frequent competitor, but half a year has passed and the most I’ve done is an offhand 10km open water swim. I […]
