New – 2 - TriIrish Triathlons for beginnersSwim sessions for beginnersCycle tips for new cyclistsRun sessions for triathletes

What this is. What it’s not.• Key points to cut through

the mass of information and advise out there.

• Highlighting the most beneficial things that will get you to the finish line, as apposed to chasing that extra 1% of speed.

• Irish Focused

Irish Triathlons for beginners**All events cater for beginners, but a few stand out

• Pool based triathlons – early season▫ North Tipp – over▫ Portlaoise – over▫ Fingal – NAC (sold out)▫ Limerick – Joey Hannon (sold out)▫ Derry – Liam Ball & Roe Valley

• River/Lake based triathlons with cycles on closed roads▫ DublinTri: Kilcock▫ TriAthy▫ TriAthlone▫ Dublin City

• ** This is my view, but I suspect most race organisers think that their event is the ideal beginners triathlon.

Now over or sold out

Swim session for beginner triathletes• Technique focused• Short distance intervals

50m to 100m• Good recovery• Avoid long slow

swimming• Get out into open

water• 4 sample session for

beginners and improvers are attached.

Lots of good videos on

Having trouble viewing clip, click here ? http://www.youtube.com/watch?v=PTlwsGSjF-8

Bike training for triathletes• Bike fit for comfort▫ If your bike is not comfortable

you won’t spend time training on it, let alone race well on it.

• Bike handling & Cornering▫ No fitness is required, but the

safety and speed benefits are significant: (Free speed).

• Long steady rides▫ The most beneficial training for

triathlons.• Intervals▫ For that extra bit of speed (final

10%)

Bike handling & Cornering• You will probably be racing in groups (the race

referee may try to stop it, but it happens!!!) • Pick a quite road corner or series of corners to

practice (eg. S-bends in the Phoenix Park).

Long Stead group rides – enjoy Ireland

The most beneficial training for triathlons.

Run training for triathletes• Avoid injury by▫ Moderate Volume Increasing volumes slowly. One long (1hour plus) run a week, max. More shorter (30-40min) runs instead.

▫ Technique: Landing on your mid-foot or toes

▫ Warm-up & Stretching???▫ Intensity: Run with friends at a pace

which allows talking for 90% of your running.

• Brick session (bike followed by a run)▫ These are the icing on the cake to get

that extra 5%.

Landing on your toes

Any Questions?• You can contact me at▫ IrishTriathlon.com▫ facebook.com/irish.triathlon▫ twitter.com/IrishTriathlon▫ brian@irishtriathlon.com

• A bit about myself: For clarity and so you can see if there’s any bias in my recommendation.▫ Coach with Belpark Triathlon Club▫ I currently organize the Dublin Duathlon Series, Dublin

Triathlon Series (Kilock, Skerries & Blessington), WAR: Wicklow Adventure Race & Kilkenny City Triathlon.

▫ I run IrishTriathlon.com and setup TriAthy.