“Let me first congratulate the entire Scottish organisation /the race organisers and the British triathlon Association for hosting a great race and showing us a great time.

This event was one of the hardest Duathlon experienced by any athlete this year. The race organisers managed to draw athletes from as far away as Japan, USA, Canada and Australia, but don’t forget the Europeans, British and Irish Teams who excelled in the event. The British team consisted of around 260 or so athletes with the Irish having the biggest team so far that I have seen at a major race 50 in total. The race lived up to all expectations with a field totalling 800 plus in all categories (Elite, Under 23, Vet, juniors and Para Duathletes in all categories)

This was the first time that Triathlon Ireland has sent a team of Para Duathletes to this event , Catherine , Fran and Enda made us proud , Enda competed in the T3 and Catherine and Fran competed on a tandem in the T 3 cat ,what a sight guys They used the term the Emerald Express on the day and yes you guessed it they didn’t just cycle faster that the ladies , they managed to come in second overall faster bike split on the day , what a result this helped them keep the British team at bay , they just sat in on the run and fired up the engines for the bike section, putting 4 minutes between the and second place , I would watch these girls for the future, Not forgetting Fran who mis counted on the last bike lap , he could have medalled but for a small over sight on his part , what out Spain 2011 for both athletes.

The Conditions for racing on the Friday and Saturday were great, however the wind picked up on the second half of the day on Saturday, and the Elites had to contend with the wind on Saturday morning, this was hard work on the bike for the leaders and also the athletes that were looking to get into the main bunch. The event organiser even when as far as to ban Tri and disc wheels up to 1 hours start for all of the Age Groupers. “We came, we saw and we conquered the mighty chair”

This event was for the mighty, the tough and the strong all would bow to the Chair or so it was called.

The Age Group Race was run in waves all starting around 8 O clock with 1 hr intervals between each start , First the men’s 20 M18s-29 & M55-59 followed by the women’s F55 class & M60 a further hour later , then the ladies 10.15 ( F18/39) the racing finished with the final wave at 15.30 M40-45. What a sight at the start watching everybody huddled together prior to the horn waiting for that moment to say I raced for my country in the World champs.

The course was different to the Europeans which was held in 2007, it started at the rear of the parliament building and the run consisted of an out and back course this allowed the spectators to have a great view of the runners on the course , the first run consisted of a 4 loop course , 2.5 km per lap this was not for the faith hearted , the run was flat for approx 500 meters and then gradually climbed to a height of 245 feet , slow and hard believe me I did it and it was not one of those courses that you could get a PB on.

The total distance for the age groupers was 10 km run, 41 km bike and 5 km run we had a total of 50 competitors from all area of the globe competing for there country (Gerry Deegan /Sheila Power from US, they had travelled a long way with family in tow to race with the best of the best and prove that they were the able to mix it up with them.

Eamonn Tilley with two of his athletes; Eilis Connery (IRL) and Danielle Stewart (GRB)

Leading home Irish charge was the Kelly Anne Speight in the 20-24 category and what a performance she put in, her experience in hilly running stood to her as shepicked her way through the athletes ahead of her one by one, our second medal came from a Carlow based athlete Eilis Connery in 25-29 category both young ladies took bronze medals, Ellis has been sent the wrong way, she was currently lying in 6th place on the 1st run on the second lap she was down to 30th position what a costly error, this was done by an official and this cost her dearly (silver medal). She ran the race of her life to catch and over take 20 athletes on the run and then one by one worked her way through the biking field to finish 3rd in her age group this equalled the performance put in by the Para Team of Catherine and Fran.

We had some great performances from Ann Paul she just missed out on a medal by 28 seconds, Anne I felt your pain; you deserved that medal with all the work that you put in.

What she lacks in height she gains in speed what an athlete (Ann Paul)

Not forgetting Paul Carroll who finished in 40 to 45 cat in 4th position to name few. we has a lot of experienced Irish athletes that put in some great results and the showed us that if you train hard you can achieve you goals , firstly by representing your country and secondly finishing in top 10 or even better in the medals. Well done to the women and men in sport for Ireland.( Gavin Crawford, Rory Mc Quire, Bronagh ni Bhriain, Cathy Wyse, Sheila Power to name a few )

The bike course was very technical in some spots some of the bends were quite difficult to manoeuvre yes there were some spills on the day and you will need to have nerves of steel descending down the hills of Hollyrood Park at a top speed of 60/70 Kmph, good luck to you. The distance for the age groupers was 41.6 km In total there was 5 laps, each lap got harder and harder as you started to run out of energy, be aware that like the run this wasn’t a flat and easy course most of the athletes has chose to use there road bike which allowed them to descend quickly and take the corners at speed , the wind started picking up on Saturday afternoon this didn’t make life easy for the Athletes that weren’t racing in the afternoon , they had both the hills and now the wind to contend with , yes it was tough out there the course did take some prisoners but thankfully it wasn’t the Irish this day out.

Ladies Elite result

The Ladies elite race was won from the gun by Catriona Morrison (GB) coming home to take the honours,

Emer Mullen represented Ireland in the women’s field and yes she gave it her all, the final lap of the first run got to her and she paid the price for a gallant effort in trying to stay with the pack on the day. She worked hard with a small group of 4 athletes and managed to catch one or two ahead of her, she finished 11th overall which was an outstanding result for her first elite Duathlon. She also had her Mum and Dad shouting and supporting her from the sidelines as did all of the Irish team.

Age group team

Kelly-Anne Speight F 20-24

Eilis Connery F 25-29

Fiona Stephenson F 25-29

Caroline Coulter F 25-29

Bronagh Ni Bhriain F 30-34

Sarah Lane F 30-34

Judith Lowry F 30-34

Cathy Wyse F 35-39

Fionnuala Ni Bhradaigh F 35-39

Anne Paul F 45-49

Marie Therese Speight F 50-54

Sheila Power F 50-54

Eoin Fitzpatrick M 20-24

Ian Richardson M 20-24

Kevin Donagher M 25-29

Owen O’Neill M 25-29

Mairtin Grealish M 25-29

Desi Foley M 25-29

Rory Maguire M 25-29

Edward O’Donoghue M 30-34

Paul McIntyre M 30-34

Neil O’Grady M 30-34

Gavin Crawford M 30-34

Michael Black M 30-34

Thomas Leitch M 35-39

William Byrne M 35-39

Kenny Curran M 35-39

Philip Nolan M 35-39

Colin Porter M 35-39

Robert Fowler M 35-39

Adrian Callaghan M 35-39

Senan O’Dwyer M 35-39

Stephen Harkens M 40-44

Rodney Young M 40-44

Dan Cahill M 40-44

Rolf Power M 40-44

Paul Carroll M 40-44

Stephen Hoey M 40-44

Eamonn Tilley M 40-44

Gerard Deegan M 40-44

Ian O’Neill M 45-49

Marc O’Dwyer M 45-49

Stephen McAlister M 45-49

Charles McGilligan M 45-49

Philip Cullen M 45-49

Dave Quirk M 45-49

Noel Brady M 50-54

John Mc Carthy M 55-59

Well done these fine athletes who by my account gave it there best shot, for me there Team Manager, , and for there country. The support was fantastic on the day , all of the athletes that were racing finished there race and then came back to help and support the athletes that were about to enter into the lions den, Yes I was one of those who entered into that cage at the start of the race , but I was proud to put on the colours of my country and given it 100% as did all of the other athletes , that extra support was welcomed by all on the day and I am sure that all of the athletes would agree with me that the friends , family member , brothers , sisters , mums and dads were there to lend a hand were possible , we were the team of the tournament , we could be heard for miles , not forgetting the cow bell brought over by Mr Deegan family members( Sister and girlfriend ) and Geoff , Sheila partner who could be seen all over the course even running up the hills with you side by side , encouraging , supporting and just being there that’s what made us the Irish stand out from the other team.

And finally I would like to thank, firstly my wife Cindy Daniel and Adam for being so patient with me in the lead up to the event, Im luckily to have such an understanding wife and kids. Not forgetting the team and family members who were great and gelled well together and worked hard on the days leading up to the event and on the day of the event.

Motivated and Inspired by others in Sport”

Eamonn Tilley,

Coach

Scotland Duathlon Sept 2010

Strength and Honour

There are certain nuances of riding a bike that are passed down by word of mouth or that some times will be demonstrated (by a good coach!). Many are simple, but if you are never informed, how will you ever know? Here are 10 of the most important, especially for those starting in the sport;

1.      Protect your rear, Wear the right gear!

Countless times over the years I have seen people out on bikes (even doing triathlons!) in shorts you would see on a GAA or Rugby Field! And even wearing stuff much worse!

Please note that all cycling shorts are designed with a padded chamois to be worn next to the skin. You may feel naked the first time that you do this but you will get used to it quite quickly. The seam of any underwear will cut into you and is a surefire way to get a saddle sore or to end up walking like John Wayne after a spin.

Chamois cream is a great way to cut down on the natural friction that occurs when pedaling at 90 rpm for a couple of hours. This can be applied to either the chamois itself or directly onto the skin where the point of contact is. Whilst everyone has a personal choice in saddle styles, in general they should be narrow for road bike use, as you will be sitting more forward and a wide saddle may cause chaffing between the legs. All saddles should be level, not pointing up or down. If you feel that you need your saddle pointing down towards the front hub, chances are that it is too high in the first place and vice versa. It does take time to get your rear end used to sitting on a saddle for hours on end, but this too is all part of training.

2.      The Dreaded Puncture!

There are those who will phone a family member or friend to come and collect them after getting a puncture whilst out training and then bring the wheel to a bike shop to get fixed. If you had no way of communicating with someone who may come to pick you up there would be a much greater incentive to learn what to do yourself. And it really is pretty simple.

Forget about patches, that puts people off straight away. On every training spin bring a pump, tyre levers and 2 spare tubes. If you get a puncture, take off the wheel (if it’s a rear drop it down into the outside sprocket first as this will help you know where to hang the chain when putting the wheel back on).

Use your tyre levers to remove one side of the tyre and then pull out the tube. Pump the tube to see if you can find where the air is coming out. This will give you a good idea of where to check the tyre for the item which caused the puncture in the first place.

Locate the thorn, piece of glass, thumb tack, or whatever and remove. Then check the rest of the tyre. If you cannot find anything whatsoever in the tyre and the tube has two holes very close together, this may be a pinch flat. These are caused by riding an under inflated tyre over a pothole or stone. Next slightly inflate your new tube and fit into the tyre. Re-seat the outer bead of the tyre and finish near the valve. The reason for this is so that if a part of the tube remains under the tyre bead by pushing the valve back up into the tyre you can re seat this properly. Now pump the tyre as hard as possible using your hand pump and refit the wheel.

Don’t be afraid of it, have a bit of patience, you’ll be back riding in a few minutes.

3.      Riding in the Wind (The Cyclists Greatest Enemy!)

With a little practice you can make life much easier for yourself when the trees start to sway. If you are riding in a group stay close to the rider in front. If the wind is coming from the left place your front wheel slightly to his right and vice versa. When riding on your own be conscious of any protection or shelter that a ditch or wall can offer. Use your gears and try to keep a good pace going.

Riding against a strong headwind is very similar to climbing. They say that’s why so many Dutch riders have excelled in the mountains of the Tour de France over the years. Always try to begin your training spins with a headwind so that you can enjoy the tailwind on the way back. Just like running!

4.      Food and Drink.

Many will have a different take on this one! In general, for spins under 2 hours you do not really need to eat anything. Bring a gel in case you are having a bad day. For longer spins bring an energy bar (or even a Snickers/Mars bar), some ride shots, fruit (Bananas are very popular). or whatever you like to eat and nibble away from the 1.5 hour point onwards. Nutella on bread or toast can fuel you up very well for a long spin.

In all sports hydration is very important and can depend on the weather. It is a good idea to begin sipping within the first 5 minutes as this will set the tone for the rest of the spin. There are loads of sports dinks out there on the market, with trial and error you will find one that suits you or keep it simple and just drink water.

5.      Using the Gears!

This has to be learned and takes a long time to get right. It is always easy to spot an inexperienced cyclist. They are trying to churn a huge gear with their shoulders. Take a look next time you see one and you will see their shoulders move at least 12 – 18 inches with each pedal stroke. Bikes nowadays can have anything up to 33 gears. Even if you only have 10, use them to keep a nice steady economical cadence. Spin, Spin, Spin! The average should be about 90 rpm on the flat and 70 rpm whilst climbing.

6.      Clean your bike!

20 – 30 minutes once per week (I know we can’t all make that time!) will keep your machine running much better. Brakes, gears, handling will all run a lot smoother when a bike is well taken care of.

Chains and cassettes will not wear out as quickly and you will spot problems such as glass or thorns in tyres before they become an issue. You will also feel better as a nice clean machine whirring along underneath you will always lift your spirits. Try it and see.

7.      Give it Time!

Cycling takes time. It takes time to go for a spin and it takes time to improve. Some day you will be out on the bike in the Wicklow sunshine thinking to yourself that you are actually enjoying what you are doing. Then the better you get the further you can go and it takes even more time again. With family, work and social commitments there will always be something else to do; you just have to find a way around them.

The biggest obstacle many people find when preparing for events is finding the time to train. Well, here are a few ways around that problem.

If you know the names of three or more characters on any of the Soaps or whatever TV show is on, you have the time to train (I’ll make an exception for the box set of ‘The Wire’, only viewed after 9pm though!) .

If you spend your lunchtime sitting in a cosy cafe, you have time to train.

If you sit in traffic for 1 or more hours per day, you have time to train.

Perhaps easier said than done, all you need do is to become a little more disciplined with your time management and you will find the hours needed to train. Train better and you will Race better.

8.      Bend Your Elbows!

Experienced cyclists will all advocate ‘bending the elbows ‘. It makes sense really. If your arms are locked all the vibration from the bars travels up along to your neck and shoulders which causes neck and shoulder pain. You are also less flexible if someone bumps off of you in a group. It does take a bit of practice but will be well worth the effort.

9.      Another Dread! Getting up those hills!

Many of us have a mental block about climbing, some love it! The main thing to know is that climbing does involve a certain amount of pain for everyone. The experienced cyclist will tell you that the best climbers are not the ones who can climb the best, but the ones who can suffer the most.

So be prepared for some pain, but also be conscious that everyone else is suffering too. This makes it a lot more tolerable. On short, sharp climbs, try to power over them but for longer climbs it is important to pace yourself a little. Find a gear that you are comfortable(ish) in and get into a rhythm. When rising out of the saddle change up a gear to maintain your speed and change back down when you sit down again.

The only way to improve your climbing is to climb, so don’t be avoiding any hills when out training

10.    Look Up!

If you have ever been sea sick or car sick, you will have been told to look up at the horizon to make your body feel still. This is because 20% of your balance is related to your optic nerves (Science talking here!). This is important on the bike as well.

When descending you are much more stable when you look on up ahead than 5 feet in front of you. The speed of the road passing by can actually make you feel dizzy. You need to look where you want to go, not where you don’t. In a bunch too, it is important to look up. Your peripheral vision will take care of what’s around you and by looking up ahead you can look out for any parked cars or any other hazards etc. and also be more stable on the bike itself.

And finally; always wear your helmet about 1” above your eyebrows , not on the back of your head , call the potholes and obstacles when riding in a group and don’t be afraid to ask your more experienced cycling buddies if your not sure about something. You should get the answer you are looking for. Well, most of the time anyway. And don’t forget SAFETY, SAFETY, SAFETY! See you on the road!

Dublin based Triathlon coaching company Tri-Planet today officially launched two New Boot Camps – a Triathlon and Duathlon Boot Camp. Starting on Monday 28^th March and aimed at novices and newbie’s, the Camps will run over an 8 week period. They will include up to 24 coached sessions, Pool Fees, and Race entry to Kilkock Triathlon on the 23^rd May and the Runways Phoenix Park Duathlon on the 2^nd June. The Camps will be based out of Bushy Park and Terenure college.

Tri-Planet Coaches Richard Cattle & Craig Moore said: “These are more than just the get down and give me 20 Boot Camps. You get to be coached in all three disciplines with like minded people in a friendly environment, and most exciting of all, you get to race at the end of it”.

With their Spring Swim Camp already booked up, demand for places will be high, so book early to avoid disappointment. – www.tri-planet.com

Note:  Before you set out to complete your first every Triathlons please make sure that you are Medically fit and have had a complete check up by your local GP and you have the ability to swim over and above the required distance in the pool…

For RPE (Rate of Perceived  Effort) see notes at end of the programme.

Rate of Perceived  Effort

PRE RACE

• You don’t have to have a ‘flash’ racing bike to enter a Duathlon. Use whatever you have or can borrow.
• Have your bike checked by a cycle shop to ensure it is in a good and safe working order.
• Make sure you have practiced over the distance.
• Ease off your training the week before the race to approximately 50% of your normal training. Don’t take the week off just shorten and sharpen up your sessions. Do lots of stretching and keep up your fluids and have lots of rest.
• Practice getting on and off your bike in a safe environment.
• Have a good sleep 2 nights prior to the Duathlon. This will ensure you still feel good if you are nervous or sleepless the night before.
• Eat a good meal at lunch-time the day before to top up your carbohydrate stores, have a good dinner but nothing too heavy and eat a breakfast you are used to on race day. Something you would normally eat before you train.
• Go through the transition area before the race and know where the entries and exits are for the bike and run. If you are not sure, ask before the race begins.
• Most people at duathlon races are very friendly and will help you out with any thing you need to know about the race on the day

EQUIPMENT

• Make a list of all the equipment you will need on race day and pack it the day before. Lay out your gear the night before so you are not rushing to get it ready on race morning.
• Elastic laces in your runners make it much quicker to slip your shoes if you are trying to save time during your transitions.
• If you are new to Duathlon,

BUYING EQUIPMENT
There are many makes, models, brands, etc. It is always good to assess where you want to go in the sport and for your first couple of races borrow so you can try out equipment, which will save you buying it until you know what suits you best. It is always good to get together with a squad or training group as they can share lots of experience, trials and knowledge of various brands of equipment.

TRANSITION SET UP

• Place your bike in transition area on the racks provided.
• Look around you to find a point of reference or count the number of racks leading in from the run so you know exactly where your bike is.
• If you are using bike shoes, place them beside your bike on the side you will approach from.
• If you are confident you can put your cycle shoes on your bike.
• Practice changing from your running shoes to bike shoes.
• Make sure your bike is in an easy gear to make your take-off easy.

TRANSITION

• Stay calm during your transitions. Getting flustered won’t make transitions quicker. Some times gear gets moved and knocked or. If you stay calm you are much more likely to find it and have a smooth transition.
• A good transition takes a lot of practice and time to master. The more events you do the better you will get.
• Have fun during your first events and gain the experience.

CYCLE

• Only take your bike off the rack once your helmet is fastened.
• Put on your shoes whether it is runners or bike shoes. Your bike should be in an easy gear, your pedals are flat so they wont drag, run your bike out to the mount line and jump on.
• Change up to a more comfortable gear and maintain a rhythm. This is done by keeping your pedal strokes spinning 85 to 100 rpm (pretty quick pedal rotations, with not too much resistance. As you get around the course you want to keep your speed consistent.
• Drink some water.
• Keep your line – make sure you ride straight and try not to brake suddenly in case there is anyone too close to you.
• Maintain a safe and legal space between other competitors – no drafting.
• If it is windy just imagine cutting through the wind and change your bike gear to an easier one, so you can keep up your spinning speed. This is the same as if you ride up a hill.
• Tri bars are useful for the more experienced athlete as it will give you more aerodynamics.
• Take the corners carefully and keep your inside pedal up (away from the ground) as you go around the corner. Accelerate as you come out of the corner to maintain your pace.
• When approaching the finish of the cycle, slow down ready to dismount at the dismount line.
• Keep your helmet fastened until your bike is racked back where you began.
• Rack your bike where you first got it from, take off your helmet, put on your running shoes (if not already on), grab your cap and go.

RUN

• Do a few short fast steps to get the legs going, this may take a few minutes.
• You are now on the third and final leg and just have to maintain a nice steady pace to the finish.
• Keep your stride and breathing steady.
• Walk if you need to.
• Finally you see the finish line, steadily you can pick up your speed if you are feeling good or just maintain it if not.
• Congratulations you have completed your first Duathlon. Plenty more to come.

POST RACE

• Celebrate and congratulate yourself and your friends.
• You usually feel great at this stage and forget to stretch, cool down and re fuel.
• It is very important to replenish your body with fluids and carbohydrates which will absorb quickly.
• Cool down and stretch is very important to ensure you can walk comfortably the next day. If you are lucky enough a massage is always great.

So enjoy yourself and you will probably say you will never do this again but I know you will J

Mark Dempsey

Assistant Coach to the Triathlon Ireland Development Squad

Mark can be contacted at markdempsey3@gmail.com

Plan and prepare for the Weeks /Months and Years Ahead

Set out some short and long term goals for 2010, now is a great time to discuss these matters with your coach or experienced person in your club. There are some fantastic Triathlon /Run /Swim and Cycle coaches here in Ireland

Get yourself on a weekend course, prepare to train

Periodisation

By breaking a training period into smaller pieces it is possible to achieve smaller short term objectives which can build towards the overall goal or aim. This has positive physical, psychological and motivational effects and will lead to improvement

Training Last minute

Don’t leave your training till the New Year, Start now with some gentle walk run swim or cycle and you will be glad that you had some done in 2010 (Money in the Bank)

Base Training (Nov to Feb):

Build the blocks that will assist and help you to compete in the months and years ahead. Aerobic capacity training to strength and endurance work.
( at 60-65%) base endurance

Don’t raise your running volume too quickly:

Bump you’re running mileage up too quickly, and you can count on it bumping back. While your cardio vascular system responds rapidly to running, it takes the muscles, bones tendons and ligaments some time to catch up. If you’re new to running and triathlons and can make it though the first year by being patient (increasing volume no more than 5 to 10% every three weeks) you’ll have a solid, consistent year of base work under your belt. Get injured because of impatience and you’ll be back where you started.

Diary 2010

Start getting your diary in shape, look at the full event calendar, pick your races that you would like to compete in, dont be caught out and be left in the starting blocks have your races sorted when they go live in the New year.  You don’t want to be disappointed when your friends are racing and you aren’t.

It is also a useful tool to measure your progress and look back at what you have achieved over the weeks and months and help you move forward into the next couple of years.

Listen to the signs

Listen to your body, (Heart rate monitors or two finger pulse test)

Take a Break ( a couple of days off is better than a week or two if you are sick)

Take the necessary precautions (Vitamins, etc)

Develop a foundation of strength and balance

Core strength not only helps reduce the risk of injury due to imbalance and lack of support but also helps you channel more power to locomotion. Balance is importance in swimming, biking and running: muscular imbalance often lead into a downward spiral of performance.. Developing core strength and balance and keeping them in check are invaluable to a long and prosperous career.

Uphill running for strength.

The Key to preventing hamstring injuries (along with other running injuries) is to develop strength using hill training or running up stairs. By add a session or two of stair running or light hill repeats into your training week, you’ll be the business.

Don’t overuse the track.

Track workouts are addictive because they give you specific feedback as to your fitness, and when you start getting stronger, stopwatch times plummet and you want to use the track more. But tracks are generally hard surfaced and are always circular, both attributes that invoke injury danger, particularly when running fast. You can do a speed or a tempo workouts on the trails or on the road, to lower the chances of injury.

Don’t run in broken down shoes.

While the outsole on a pair of training shoes may not appear even remotely diminished (most are made of very tough carbon rubber), the true heart of a shoe is the midsole , which wears down much more quickly. Running shoes certainly aren’t cheap but if you can find a way to rotate in a fresh pair every three months (or sooner), you’ll reduce the chance of certain injuries.

Incorporate mandatory rest days.

Taking one day off a week from training is a smart way to allow your body to recover, and it also teaches your mind and body to deal with a day without exercise. If you work a tradition Monday to Friday, and train a lot at the weekends, try and take Monday off.

Power Napping.

It a proven fact , that taking a 20 to 30 minutes nap during the day help the body deal with higher stress levels and also gives the body a pick me up for the day ahead( note that this is not a deep sleep , Try sitting in a chair and holding a spoon between you 2 fingers , what happens next ? Yes you guessed it the spoon drops and wakes you up). It is a proven fact those 5 minutes before 12 O clocks is better than 30 minutes after.

It is also recommended that the body need between 7 and 9 hour a day of rest to allow the body to regenerate itself.

Equipment

Keep warm, especially in these conditions at this time of the year, you can peel off but you can’t put pieces of clothing on if you don’t have the on in the first place.

Talk to you local (running, cycling, triathlon), shops .Check out some equipment on line, speak to your coach or friend before you pay out your hard earned cash on something that will be discarded  because its not doing the right job for you…

Get your bike serviced, talk to your local bike shop they will be only happy to help you out.

Technique /Technique/Technique

Now is a great time to focus on Technique, correct it now while you can are training at a low intensity, again get a friend to video you on the track or in the pool, share your experience with some of Irelands great coaches that are out there and they will help you become sharper for the months and years ahead.

Treat yourself to a sports massage.

Olympic Coach Sebastien Locteau is the only Registered Level 3Triathlon Coach and Tutor of the National Coaching and Training Centre (NCTC). He is also a registered Level 3 Swimming Coach with the English and Irish Amateur Swimming Association (ASA).

Sebastien’s has a degree in Sport and Science and also a masters in Sport and Medicine. He Coached athletics at the Athens Olympic Games in 2004 and possess a huge experienced as Coaching swimmers, runners at national and international level.

He has raced internationals from 1997 to 2000. Sebastien has a different coaching ability which differs from other coaches; he is one of the rare talented coaches being able to coach athletes to a high standard in different sports.

In 2008 after placing two triathletes at the Beijing Olympics, he trained athletes from 100m track to 100km runner at the last world Championship in 2008.

Sebastien only trains a small amount of athletes every year, and does talks and club coaching session in swimming, triathlon and running. He also a great contributor for magazines abroad and in Ireland along with some specialized websites.

You can contact him at info@sebfitness.com