Tri Coach Damo / Tri 1st Coaching

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 💪

Are you underestimating the Ironman swim?

Most athletes think the swim is just 10% of the race. But here’s the truth: if you’re not swim fit, you’re setting yourself up for a tough day.

Imagine burning through your carb stores during the swim, only to start the bike drained and trying to catch up. Not exactly the race-day setup you’ve worked so hard for?

The swim isn’t just about speed—it’s about conserving energy, protecting your reserves, and starting the bike strong.

🔥 Want to set yourself up for race day success? Comment SWIM to grab my FREE swim guide to learn how to improve your swim fitness and set yourself up for a better race.

The focus for this session is ‘feel for the water’. Not what you wanted, but better than no swim at all! Total is 2k.

Warm up: 400 choice stroke

Drill set:
4 x (25 front scull, 25 free)
4 x (25 mid scull, 25 free)
4 x (25 back scull, 25 free)
4 x (25 doggy paddles, 25 free).
100 easy free.

Through twice. Rest intervals are what they are in a busy pool. Be polite and fit in where you can 😉

Kick set:
4 x 50 kick with board
100 easy freestyle
4 x 50 side kick
100 easy freestyle

Cool down: 200 choice stroke

Masters Triathletes: Stop Taking the Easy Option!

Want to slow down the performance decline? Train with better athletes.

Yesterday, I rode with a couple of hitters half my age, and let me tell you, there’s nothing like a bit of extra motivation to avoid getting dropped. 🚴‍♂️💨

When the inevitable happens—and you do fall off the back—smile, take it on the chin, and know you’re pushing yourself harder than most. Your peers? They’re likely opting for the easy route.

Remember: Growth happens when you challenge yourself. So, who are you training with this week?

Trying not to take myself to seriously in this pic. But seriously, a little bit of movement is better than no movement.

What ever it is, just get out the door and get it done. You’ll feel 100% better for it.