A cold and blustery day greeted all the athletes taking part in the Ennis Tri Duathlon. Spring is here but the winter weather has all athletes wondering when the sunshine is coming. The weather however did not deter the 125 athlete s who took part and the great showing by Ennis Tri marshals and event organizers was great to see.
The team out on the day were all smiles and a few nervous looks from Mags and Olivia. Darragh didn’t shave for fear he could lose strength for the bike while Mark, Trevor and Liam were all wondering who looked better in tights…….
Run 1 3.4km
There are a lot of small things in life to think about but it is searching for the 1% improvement targets across all areas of life and training that will make the biggest race day gains.
Think about the little things every day, that old Irish saying of save the pennies make the pounds comes to mind,
but I am sure that if you find the 1% across any number of areas such as sleep,diet,planning,social life,hydration you will soon find 10% and a new personal best time waiting for you at the finish line
The adare 10k tips ( these tips will work for most Road running races)
This race is always busy so if your signing on the morning if the race arrive a little earlier then planned and find a good parking spot.
Don’t eat any big meals 3hrs before the race, don’t break your normal eating routine and be careful not to consume anymore than your usual caffeine intake
Pacing- stick to your pre-race planned conservative for the first 3 to 4miles and then light the match and fire the gun. Make sure to cross the line knowing you couldn’t have done anymore on the day
(Any one who is not sure what pace they should be holding ask me!….. only if i coach you if not ask your club coach email@example.com
Things to watch out for:
There are a few drags and a surprise hill at 5miles
Road surface : road surface for this race is fairly good but watch out for any potholes.
Don’t try new shoes on race day, i dont care how good they look
Pre race warm up: 15mins easy jog stop and stretch 45 mins before the race. This helps get rid of “nerves” and toilet issues 10mins before start run for 5mins and do a few strides – stay warm and take a little sip of fluids or energy drink
Some people may feel hungry here- ask yourself the honest question. Are you really hungry ? If so take an energy gel or a bite of a banana – nothing heavy or you will feel it bouncing around in your stomach. Be careful not to over hydrate!!
Well done to all the athletes who took part in the GoTri training camp this weekend. The training was tough but spirits were high on Saturday morning when we set off on an introductory warm up hour run. It was great to see athletes from so many different tri clubs get the chance to discuss their training and plans for the year ahead.
After this we descended on the 50m Olympic sized pool at the University arena. It was a fantastic sight to see nearly 40 swimmers and 6 coaches take over half the pool for a technique focussed set. There were lots of swim tips picked up throughout the day which hopefully the group can use to continue their swim progress into the triathlon season!
After a quick lunch it was out to Kellys gym for a bike session. Some of the group braved the cold and the rain for hill repeats, while the other half did a tough turbo core set…. By the end of the day there were a few tired bodies. That evening there was a nutrition talk for the group from the GoTri Sports Dietician Gillian Quinlan. Some of the links Gillian gave in her talk are given at the bottom of this page.
Well done to all the Shannon Masters swimmers and GoTri Athletes who are hitting the headlines after their amazing medal haul at the Mallow Masters Gala.
14 swimmers competed and took home an amazing 22 medals, 11 gold. Their performance was so good that the have made the headlines in the Clare Champion newspaper. Wee done to all!!
2 years ago, we sat in a small bike shop in Cong co.mayo and hatched a dream….
(let me be honest and say it was a three year plan that came to fruition a year early, horses for courses)
The journey has been great… at times painful …. and at times learning quick… but at all times a happy one.
A lot of people have been responsible to for helping to deliver Irelands first world medal.
Covey wheelers as we can see from the bike race in the worlds, David o loughlins advice on bike selection and testing have been instrumental. Marion from castle-bar swim club is another who must not be forgotten for the work she has done.
I have a sneaky and proud belief that this kid, if we can call him that would have found a way to succeed with or without me. However I am very lucky to have been in a coaching position with Triathlon Ireland at the time, and to have views that the kids could relate too. A lot of the squad have been their to push Con, to motivate him, to train with him, to race against him and to test him.
The most important person and persons in an athletes career is his or her family and the support they receive from them. John is a driving force behind Con, his energy and belief in not settling for second best shines through with Con.
Chris Jones arrived in Ireland 4 years ago… to a nation with no view of high performance triathlon or triathlon coaching. I wonder if it was faith that I got injured while being part of that first squad and turned to coaching….
Chris has put in place systems and targets backed by a supporting board of Triathlon Ireland and support staff in Elena, Stephen Delaney,Lynne we have progressed our learning experiences and added to our own beliefs and talents to the soup of success.
This year was one about Learning through osmosis, we travelled a lot, racing a lot of the European cups. Making mistakes but all the time learning and knowing that Con has what it takes to compete with the best in Europe.
|20/10/2012||3||2012 Barfoot&Thompson World Triathlon Grand Final Auckland
|02/09/2012||13||2012 Aguilas ETU Triathlon Junior European Cup
|01/09/2012||13||2012 Aguilas ETU Triathlon U23 and Youth European Championships
Team Relay Youth Men
|29/07/2012||7||2012 Tabor ETU Triathlon Junior European Cup
|07/07/2012||9||2012 Holten ETU Triathlon Junior European Cup
|20/04/2012||40||2012 Eilat ETU Triathlon European Championships
|01/04/2012||10||2012 Quarteira ETU Triathlon Junior European Cup
|17/04/2011||14||2011 Limerick ETU Duathlon European Championships
Racing and learning is hard, Costs are high, racing can be cruel but the belief and determination from Con to succeed was never in question.
John and I both spoke the night before the race. Worst case scenario john had a top 15 on the excel sheets. I told him my gut was saying medal. A 4:30 phone call, I couldnt take as I watched the twitter feed in belief and prayer. A 5am phone call from John to hear the screams and celebrations left me in tears. A phone call from Con while in anti doping with a single question….. Did I make you Cry… resulted in a bronze medal and a belief to challenge the world.
Its funny, no body else would believe me, I had the data, thanks to john, i had the profiles, we had the testing from David, we had a young Con who only knows one thing… only wants one thing. To race. Maybe we should ask Beaven Docherty to design all the courses
The biggest thing to come out of this is this. Why do Irish athletes feel they cant compete? the information is there for all to see. the coaching in Ireland is as good if not better than a lot of the countries in europe. find out the averages of the level you want to compete against, then find out the max’s in the area you want to compete and reach for it. Find a way!!!
There is a lot work still to do, Con and I, John,Chris Jones all know this.
The next step, will be made easier with the help of irelands top athletes the likes of Aileen,Gavin and Brian to guide. It is a great time for Triathlon and a great time for our country but even greater time for a small town in the west of Ireland called Westport.
Yours in sport
Stephan Teeling Lynch
ps : thanks for all the calls. txts, emails and messages…. your only as good as your next result.