Ian Dempsey Triathlon Coach

Ian Dempsey Triathlon Coach Triathlete. Coach. Helping Athletes achieve their Triathlon Goals 🏊‍♂️ 🚴‍♂️ 🏃‍♂️

20/09/2026

Got a 70.3 booked for next year? Don’t rush straight into race-specific training.

Right now, I’d be building the foundations:

Swim consistently.
Get stronger on the bike.
Build your running durability.

Then when you hit that final 12-week block, you’re in a much better place to make the specific work count.

🏁 Build the base first.

My 12-week 70.3 plan is linked directly on this Reel when you’re ready.

19/09/2026

Race season finished and already feeling a bit lost?

Having another finish line in the diary can completely change how you approach the winter.

It gives those dark mornings, indoor rides and wet runs a reason.

Pick something that genuinely excites you. Get it booked. Then work backwards from race day.

🏁 Choose your finish line.

Half Marathon • Marathon • 70.3 • Ironman

1 hour 20 minutes.That’s how much Chris took off his 70.3 PB in Serbia last weekend.It’s easy to look at a result like t...
18/09/2026

1 hour 20 minutes.

That’s how much Chris took off his 70.3 PB in Serbia last weekend.

It’s easy to look at a result like that and focus on race day but the result wasn’t built on Sunday.

It was built in the weeks and months beforehand.

Session after session.
Consistency when motivation wasn’t there.
Easy days kept easy.
Hard sessions done with purpose.
And enough structure to make all of it actually fit together.

Race day is just where you get to find out what all that work has added up to.

Massive performance, Chris. 👊

The finish line gets the photo. The training is where the result is built. 🏁

17/09/2026

Entered a 70.3 and not really sure how to structure your training?

The biggest mistake is trying to squeeze random swims, bikes and runs into whatever gaps you can find.

A good week needs structure, progression and recovery — not just more training.

If you want that structure already built for you, my 12-week 70.3 plan is linked directly on this Reel.

🏁 Choose your finish line.

15/09/2026

A PB doesn’t always tell the full story.

You can know you’ve improved, be proud of the progress… and still feel disappointed because the result you really wanted didn’t happen.

That doesn’t make the PB meaningless.
It just means the goal mattered.

And I think that’s one of the harder parts of racing that doesn’t get talked about enough.

🏁 Choose your finish line.

14/09/2026

One of the biggest things I’ve taken from this weekend has nothing to do with my own race.

Being around Chris and Luke through the whole weekend — before, during and after the race — reminded me how much you learn about an athlete that never shows up on TrainingPeaks.

The nerves.
The preparation.
How they deal with pressure.
How they respond when a race goes brilliantly… or doesn’t quite match what they hoped for.

Numbers matter. Results matter.

But good coaching is about understanding the person behind them too.

Really enjoyed sharing this one with the boys. 🏁

13/09/2026

The triathlon comeback continues🇷🇸

It started with a strong swim, followed by a bike course that battered my legs, I even took a little detour on the run 😅 (missed the finish line turn)

Still, I kept moving forward and somehow found my way onto the top step of the podium 🥇

It wasn’t the smoothest race I’ve ever had, but it’s definitely one I won’t forget.

Next finish line: Ironman Florida 🇺🇸

11/09/2026

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 🇷🇸

Got a Half Marathon in the diary? 🏁I’ve just put together a full guide on how to structure your training over 12 weeks —...
08/09/2026

Got a Half Marathon in the diary? 🏁

I’ve just put together a full guide on how to structure your training over 12 weeks — including:

• How often you should run
• How to build your long run
• Where the harder sessions should sit
• The biggest mistakes to avoid
• How to arrive at race day ready to perform

Whether you’re training for your first Half Marathon or trying to run a faster one, having a clear structure makes a massive difference.

The full guide is now live on the website.

👉 Link in bio → Training Advice

And if you want the entire 12-week plan built for you, you’ll find that there too.

🏁 Choose your finish line.

07/09/2026

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. 👊

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Wall Island, Birmingham Road
Lichfield
WS14 0QP

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