Latest posts by gavinp

07/01/2018 at 17:29

All good.  Have fun!

see conversation
07/01/2018 at 14:45

Hi Nigel

Nothing wrong with following a general plan as it will get you to where you want to be.  The great thing about the long course weekend is that you can push yourself a little harder on each discipline as they aren't one after the other on the same day (obviously).

Alternatively, you could always get yourself a coach leading up to the race.  Why? because they can tailor a plan for you as an individual and your abilities compared to a general plan that assumes a lot of things that you might not be capable of or just don't have the time to train etc.. lots of things really that a coach will be able to factor into your plan.

Just a thought for you of course.

see conversation
07/01/2018 at 14:34


A great way to improve of course is to join a swim or triathlon club but this won't necessarily improve your swimming technique which you'll need to start working on now.  Get some 1-2-1 lessons with a coach that can help you with technique specifically (if you are just being prescribed lengths then that's not really helping you to improve your technique).  So ask questions of the coach before jumping on board to find out how they will help you.   That's the easiest way to start developing your stroke rather than going it alone thinking that you are doing it right.

As swimming is your weakest sport, work on this the most for the next few months and swim at least 3-4 times a week.  One of those sessions should be pure technique development; one session working on short fast sets (as you need to get faster for sprint / olympic distance races) and the others can be a mix of endurance and then working on open water drills etc.

Hope this helps a little.

Have fun!

see conversation
20/11/2017 at 15:14


The best way for you to work this one out is to figure out how much time you have to train around your life.  For the race distance you are doing (and you being a beginner) I would suggest devoting around two hours each for swim, bike and run to start with - so from now until end of December (what you do within these sessions is another matter).  Then you'll need to decide what you need to work on the most as you may need to up the training within that particular sport - so if swimming is your weakness then you may want to dedicate more work to that for a month or so.

The closer you get to the race you will need to up your distances.  So at least a month away from the event you should be up to the distance on the swim (by practicing in open water as well as pool swimming); 100 miles on your bike; and doing at least 3 hour runs.  You will note that to get to this point you will have increased the time you train considerably (at least 6 hours on the bike to start..).

So, you need to adjust the amount of time you have to train - which means your lifestyle will need to adjust accordingly overt he coming months.

It isn't a trivial thing that you have undertaken.  You need to train smart.  Us your time wisely and good luck.

see conversation
17/05/2017 at 15:10

Hi.  First off.  Don't worry too much as you will clearly finish the event regardless of times

A question then - when was the last time you tested your heart rate zones?  You may find that they are different right now (e.g. coming down with a cold - heart rate zones will be affected before you realise that you have a cold for instance). Maybe check as you are possibly trying to hit unrealistic heart rate zones..possibly.

Same goes for vo2max.  Is that a recent test?  Should be re-resting every 6-8 weeks.

Any program you do should be flexible.  If its your typical "got it off the internet for free" type of plan then you are trying to stick with a generic and rigid plan that might not be right for you (for one) in terms of your experience/ability level.  You need to be realistic.

You are already finding that the 15 hours required in your plan is not possible for you.  Missing sessions isn't too much of problem on the odd occasion (if it's a flexible plan) as long as they aren't key sessions.  So if you miss a few of them (without realising) and then are expected to perform a week or two later at the higher level - the generic plan doesn't account for those missed sessions and just wants you to plough on - hence your underperforming.

Take a good look at your plan and see where you need to hit key sessions and make sure they are done, other bits can be missed or adjusted (remember it doesn't have to be exact - it needs to be realistic for you).  Oh, and no trying to catchup/makeup sessions.  Just makes things worse.

Hope that helps a little.

see conversation
31/03/2017 at 23:11

Sounds like Aerophagia.  It's not uncommon. Put simply, swallowing/gulping down air while you swim in a horizontal position traps air in the stomach.  It then moves into the small intestine and that is what can cause the pain/cramps.  Standing upright allows the air to rise above the liquids in your stomach and that's when you burp.

You are correct in that it's most likely technique that is causing the problem.  Best advice is to get a coach to take a look.  I could take an educated guess but I won't.  No substitute for actually seeing you in action.

Hope this helps a little.


see conversation
27/03/2017 at 13:20

Hi Will

For Sprint/Olympic distance races you don't need to be going more than three hours on the bike.  It's good to be pushed on the bike so keep hanging off the back at this time of the year.  It'll be good for you  BUT,  don't forget to have the odd easy ride (your zone 2) where you look around (rathe than face down at the tarmac/wheel in front), take it easy and ENJOY the ride.  You'll call this your recovery/zone 2 ride that you will do every 3-4 weeks.

Running however, requires that easy zone 2 run weekly (i.e. you should be able to talk all the way through without panting too hard) to build strength/stamina into your legs.  You still need to be doing these all the way through the season (in my opinion) - though for you, a long easy run doesn't need to be more than 1 - 1.5hours (you are only doing Sprints and Olympic distances after all).

Swimming?  Well, again you don't need to be doing 'long' swims (unless you mean getting up to your race distance and swimming at race pace closer to your races..) you would benefit from doing a technique session at least once a week as well as  endurance/speed sessions.  To get better/faster at swimming you are going to need to do more than two sessions a week i'm afraid. 3-4 is more like it.

Hope this helps a little.

Have fun!

see conversation
05/03/2017 at 22:00

HI.   I've sent you a personal message.

see conversation
02/01/2017 at 22:23

With at least one season behind you, and starting your training now you'll have no problem completing.

I have no idea what the plans you are looking at are like but as long as you are specific with your training and upping the distance sensibly over the time before you race you will be fine.

Don't forget your swimming.  Start your training now and don't leave it until last minute..

Above all, have fun!

see conversation
27/11/2016 at 00:16

I have a swim squad in Moulton College (Northampton) three times a week early mornings if you can make it.  A few people in the squad travel about an hour to get there so it's possible from Derby.

Also, I am doing a Swim Smooth swim clinic in Northampton in December if you are interested:

Alternatively get in touch if you want and we can do a 1-2-1.

see conversation

Discussions started by gavinp

Ironman Mallorca

Great race results! 

Replies: 0

Views: 1177

Last Post: 27/09/2015 at 07:47

video analysis

Replies: 0

Views: 1440

Last Post: 06/04/2015 at 14:25

swim squad sessions

Replies: 0

Views: 978

Last Post: 28/08/2014 at 13:07

Open Water swim in Wales this weekend?


Replies: 0

Views: 2170

Last Post: 08/08/2013 at 12:24

11 Best Tri Clubs...?


Replies: 6

Views: 1643

Last Post: 01/12/2011 at 19:54