Tri Coach Damo / Tri 1st Coaching

Took part in the always well organised Snowman Triathlon by Always Aim High Events over the weekend. Somehow ended up first overall, not just first old bloke.

To be honest, I nearly didn’t do it. Was umming and ahhing right up until the day before, coming up with every excuse under the sun - s**t weather forecast, sore Achilles, stomach bug, stupidly early alarm. The list was long.
But I was inspired by Jorge Mascaro, one of my longest-running clients, who really has every excuse not to race while he’s busy saving lives. But he showed up anyway, after a brutal month at work with everything stacked against him…. Made my list look pretty thin. So I went. Turns out the legs still remember what to do when you switch off the noise.

First one back on here in a while too.

Cheers for that, Jorge!

Big shoutout to on taking 🥉in his first Oly distance tri yesterday at

Super proud of this guy for his commitment and work ethic. Showing that hard work pays off 💪

Staying consistent makes the real difference

There are no short cuts folks….

Utmost respect for for going sub-11 in his first Ironman yesterday at .

What makes this such an outstanding performance?

• He is a junior Doctor working brutal shifts.
• He has only been training for 9 months
• And he did it on a standard road bike, no clip on TT bars!

Chapeau mate, that is one well deserved performance. Time to enjoy some down time, no doubt you will be on nights this week 🙄

It’s easy to smash one or two big sessions, but what really moves the needle? Training you can back up, day after day, week after week.

Big efforts feel great, but consistency is king. Improving performance isn’t about one-off efforts—it’s about what you can repeat. The more consistent you are, the fitter you get.

Here’s how to do it right:
✅ Dial in your easy vs. hard sessions – based on your level of fitness.
✅ 80% endurance, 20% intensity is a solid starting point.
✅ Fuel & recover properly so you don’t dig yourself into a hole.
✅ Train smart – it’s not always about smashing yourself. Knowing when to push and when to back off is what keeps you improving.

Consistency beats hero sessions. Every. Single. Time.

Getting that balance right is easier said than done. An experienced coach can make all the difference. 😉

Funny to think that back in 2007/08, my fellow .club teammates and I were involved in early carb tolerance testing with and his team at Birmingham Uni. We ran 2-mile laps, chugging a Powerbar gel after each one—for five laps (if I remember correctly). Safe to say, it wasn’t pleasant at the time!

Fast forward to today, and with the rise of smart gels it looks like the future of fueling is evolving fast.

But here’s the real question: Is consuming that much sugar over long periods actually a good idea?

If you enjoy hitting the trails as much as I do but worry it’ll interfere with your long-course training - think again!

Incorporating gravel or MTB rides during base building can…

1. Keep training fun & fresh – Less burnout, more motivation when it’s time for structured IM-specific sessions.

2. Often overlooked, but more confidence on the bike = more relaxation = better performance. When you’re comfortable handling your bike, you will waste less energy.

3. Sharpen bike-handling skills – This can save you minutes on technical courses like Ironman Nice!

So, don’t be afraid to swap a road session for an adventure ride now and then. It’s still solid training - and might just make you a better, more confident triathlete! 🚴🏽💪

Do you obsess over your 20-minute power, but struggle to finish a century ride?
When it comes to long-course racing, fatigue resistance is what really matters—not just what you can do when fresh.
A great way to build resilience - Backload your long rides with harder efforts so you can still push power when it matters.

💡 Try this session:
✅ 3 hrs Z2 (conversational effort)
✅ 10 mins tempo (~85% FTP, similar to 70.3 effort)
✅ 5 mins Z2 recovery
✅ Repeat 3x
✅ 20 min easy cool-down
Total: 4 hrs
It might feel tough at first, but fuel it well, trust the process, and watch your bike performance improve 💪