Blacksod Point Challenge

👉🏼 Week 9-12: Peak Volume

Now’s the time to start pushing your fitness and focusing more on race-specific efforts.

🏊🏼‍♂️ Swimming:

* Continue swimming 2-3 times a week, with one long swim each week (aim for 1500-2000m). Keep working on speed and race pacing.

* Do race-specific swims, such as swimming with open water simulation (e.g., wetsuit practice).

🚲 Cycling:

* Aim for one long bike ride each week (120+ minutes), focusing on steady endurance. Gradually increase time on the bike.

* Include interval training with higher intensity and hill training for power.

* Try a couple of brick sessions, where you bike for 1-2 hours followed by a short run (20-30 minutes).

🏃🏻‍♀️ Running:

* Keep increasing the long run distance (up to 90 minutes or 1.5 hours). Try running at race pace towards the end of your long runs.

* Continue with interval work, hill sprints, and tempo runs.

💪🏼 Strength and Mobility:

* Maintain strength training with a focus on maintaining endurance and injury prevention.

* Make sure to include recovery days and foam rolling/stretching.

Registration is open via the link in our bio and through race calendar

Just under 12 weeks to go… time to step it up a bit!

As you progress, start focusing more on strength, speed, and race-specific training.

🏊🏼‍♂️ Swimming:

* Continue focusing on technique, but now add some race-specific efforts (e.g., swim 400m at race pace).
* Include longer continuous swims and 1-2 interval sessions per week to build strength.

🚲 Cycling:

* Increase the intensity of your bike sessions. Focus on some intervals, hill repeats, and bike handling skills.
* Aim for one longer ride (90-120 minutes) and one interval session each week.
* Try a brick workout (bike/run) once a week to start getting used to the transition.

🏃🏻‍♀️ Running:

* Continue building your long runs. Focus on gradually increasing distance or time.
* Include interval sessions or tempo runs. Try hill sprints to build strength and power.
* A weekly brick workout with a short run off the bike will help simulate race conditions.

💪🏼 Strength and Mobility:

* Maintain a strength routine, adding some functional exercises like squats, lunges, and deadlifts.
* Continue focusing on core stability and injury prevention.

Keep it up!!

Registration is available through the link in our bio and through race calendar

Race Day - Saturday 19th July 2025
📍Blacksod, Co. Mayo



Mayo North Tourism, Ireland Visitbelmullet.ie The Mayo News The Connaught Telegraph
Triathlon Ireland

Ready to take on the Blacksod Point Challenge?

The Blacksod Point Challenge Triathlon returns on Saturday, 19th July 2025.

An unforgettable race set against the stunning backdrop of the Mullet Peninsula.

Distances:
Olympic Distance -
🏊🏻‍♀️ 1500m SWIM
🚲 43km BIKE
🏃🏻 10km RUN

Push your limits, embrace the wild, and experience one of Ireland’s most scenic triathlons.

Register now via the link in bio or through the Triathlon Ireland Race Calendar.



Triathlon Ireland Mayo North Tourism, Ireland
Visitbelmullet.ie Midwest Radio The Mayo News The Connaught Telegraph The Erris Journal Erris FM

SWIM. CYCLE. RUN.

The Blacksod Point Challenge | July 19th, 2025
Co. Mayo, Ireland — at the edge of the Wild Atlantic 🌊

🏊🏼‍♂️ Swim in the open ocean.
🚲 Cycle the exposed coastal roads.
🏃🏻‍♀️ Run where land meets sea.

All on one of the most remote and beautiful coastlines in Europe.

Are you ready for the challenge?

Register now - link in bio

With just under 16 weeks to go until the Blacksod Point Challenge Triathlon, you’re at a great point to structure your training. Here’s a general breakdown of how you can prepare

Week 1-4: Build Your Base

These first few weeks are all about building aerobic endurance, improving technique, and laying the foundation for the more intense training to come.

1. Swimming:
* Focus on form and technique in the pool. Work on breathing, stroke efficiency, and maintaining a steady pace.
* Swim 2-3 times a week, focusing on both distance and intervals (e.g., 10x50m or 5x100m with short rest).
* Gradually increase your distance to build endurance.

2. Cycling:
* Aim for 2-3 rides per week, one being a long, steady ride to build endurance.
* Keep rides between 45-90 minutes. Focus on keeping a steady pace that allows for conversation.
* Include one day with interval training (e.g., 4x5 minutes hard with 3 minutes easy between).

3. Running:
* Run 2-3 times a week. Your long run should be focused on endurance, while another session can focus on speed (intervals or tempo runs).
* Start increasing your long run distance gradually, aiming for 60-90 minutes.
* Add one shorter tempo run or hill workout to build strength.

4. Strength and Mobility:
* Incorporate basic strength training 2-3 times per week, focusing on your core, legs, and upper body.
* Flexibility and mobility are key to avoid injury—yoga or stretching routines are essential.

REGISTRATION OPEN

🔗 in bio