Ian Dempsey Triathlon Coach

The team has been assembled…

The boss, the bag carrier, the support crew, the real boss, her partner in crime… and apparently an all-round legend 😂

What could possibly go wrong?

Serbia, here we come 🇷🇸

Race week 🇷🇸

At this point, the work is done.

There’s no magic session that’s suddenly going to make me fitter before Sunday. The job now is to keep moving, fuel well, recover and arrive on that start line actually ready to use the fitness I’ve built.

It’s always tempting in race week to squeeze in a little bit more… but more isn’t always better.

Fresh beats fit-but-fatigued.

Serbia 70.3 up next. 👊

Having something in the diary changes things.

When there’s an event to work towards, the decisions get easier.
Do I train or skip it?
Do I eat well or just grab whatever?
Do I get an early night or stay up?

You won’t get every decision right, but having a finish line gives your training purpose and purpose usually creates consistency.

Pick the event. Put it in the calendar. Then start working towards it. 👊

24km with the hardest 4km saved until the end. 😅

10km easy.
10km @ 3:45/km. (Hit 3:50)
Then 4 x 1km quicker than 10k pace.

The temptation in a session like this is to get carried away when the pace first starts to increase.

But the goal isn’t to smash the middle of the session.

It’s to stay controlled enough that when you’re tired — and the session actually starts to hurt — you can still execute.

The numbers are individual. The principle isn’t.

Whatever your pace, learning to control the early work so you can perform late is something I try to teach every athlete I coach.

Today’s route was a bit of a bonus too. We spotted this path from the steam train yesterday, so this morning seemed like a good opportunity to find out where it went. 🏃‍♂️⛰️🚂

Training for your first Marathon, 70.3 or Ironman?

Choose your finish line.

👉 teamgbc.co.uk (link in profile)