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Team Nagi Coaching Newsletter – January 2018

Hi Guys,

From what I’ve seen January will be a month that many will be glad to see the back of!

Illness has been rife here in the UK with many people feeling they have been on a never merry-go-round of getting ill, feeling better, returning to training and then getting ill again. It’s probably been the worst month I’ve ever seen for this with a high percentage of people being hit really hard by nasty strain of the flu.

Trying to get great training consistency through this period can be incredibly tough so all you can do is manage your illness in the most sensible way possible. That usually means resting and focussing on getting plenty of sleep, you also need to be patient because you can’t rush the healing process. The key is not to beat yourself mentally about it because this is wasted energy, just accept that you’ve been unlucky. If in doubt read through the article shown below, it will really help:

Dealing with illness

January is also an interesting month because it split into two phases. The first is post new year phase where athletes generally feel less fit & overweight due to Christmas excess. Many are also frustrated that they have haven’t been as consistent with their training as they would have liked. Then in the second half of January you start to see a gradual change of mindset, it becomes much more positive & focussed because the fitness starts to build quickly. This is the training layering process starting to take full affect.

What also acts as huge motivation for athletes at this time of year is the fact that they are one step closer to race season. The big races maybe a long way but there is an opportunity to get out there and use smaller races as stepping stones for what will come later in the year. It’s definitely not about being in peak condition unless you have been training for the past 5-6 months for a big race that comes much earlier in the calendar. It’s about getting yourself out there, having fun, testing yourself and learning from each experience. There is no ‘perfect’ moment to race to so don’t wait for it. Use races to build mental toughness & fitness and don’t be too precious about waiting for that right moment to do it (unless you are carrying injuries).

My favourite word that I like to use with my athletes at the beginning of the year is ‘evolution’. Every session, every day, every week, every year, every race, every experience, every injury, every illness should be seen as an opportunity to learn and evolve. Leave no stone unturned in your assessment of what could have been done better. Smart, honest self-reflection provides you with the perfect opportunity keep moving forwards, you then need to act on it by implementing a plan that is constantly evolving & responding to what you have experienced.

The next few months are an exciting transition phase, relish the challenges ahead and aim for great training consistency. Sprinkle this with a few races that take you out of your comfort zone and you will be well on your way to achieving great success  later in the year.

Two new Team Nagi athletes

I just wanted to say a huge warm welcome to 2 new athletes that have joined the Team for 2018. Welcome on board Vicki Hill & Steve Drew.  Steve works in finance and lives in Esher, Surrey – he will be targeting Ironman UK later this year. Vicki is a PE teacher based in Singapore and will be targeting Vietnam 70.3, Ironman Philippines, Bintan 70.3 and has already qualified for the big show in Kona, Hawaii later this year.

SD 1



Just to get some of your drooling this is a photo the school 50m pool where Vicki works and trains each day where I’ve applied for a job too!

VH pool

Team Race News

We had 3 athletes competing in the first big race of the season at Dubai 70.3. These were Eric Kump, Paul Pulze and Adam Bailey. The 3 amigo’s unfortunately became two as Adam was struck down with food poisoning the day before the race so was unable to compete.

On the plus side there were two terrific performances for Eric & Paul for so early in the year. It was a deserved breakthrough performance for Eric, which you can read more about below.

Dubai 70.3


– Paul Pulze (35-39) 5:03:13  (Swim 34:23/ Bike 2:32:27/run 1:45:48)



– Eric Kump (45-49) 5:41:57 (Swim 41:46/ Bike 2:49:17/run 2:02:06)

Eric k

Q & A with Team Nagi athlete Eric Kump

Eric K2


Eric Kump



Star sign:  


Years in triathlon: 



Private Equity or as Julian would put it “A typical finance guy obsessed with times and data”

In another life you would have been a…..?  

Organized Crime boss (actually some people argue that’s what I do ready…)

Favourite training session: 

I’m a weak swimmer but have grown to love it.  So much so that it is now my preferred session if I’m hung-over.  My favorite is 25m slow / 25m fast intervals.  Lot’s of time and data stats….sorry coach

Least favourite training session:  

Simple, hill repeats.  Why would any sane person climb a big hill, turnaround and do it again?!?!

Favourite training track:  

Runaway by Galantis

Favourite training venue/location:  

South Downs and West Wittering beach

If you could choose 3 famous people to come to dinner with you who would they be?

Churchill, George Best, Oscar Wilde (witty big drinkers….)

Training hours per week:  

7-9 but should be more

How was your training build up to Dubai 70.3? 

Dubai was my ‘don’t get fat over Christmas race’ I gained 5lbs in 5 days over Christmas having worked our everyday! Oh well, so much for plans.  I struggled to get long bike rides in and only got on the road once with new TT bike.  Did loads of low gear turbo / watt bike session but was not sure if this would be sufficient.  Also never did particularly long runs.  I felt fit but was not sure I had the endurance.  Thought about cancelling several times    

What were your race goals?  

To break 6 hour mark.  Also, not to bottle the swim.  I did my first sea swim at Weymouth 70.3 in Sept and I was terrible.  On the bike, I decided to race and not ride.  For the run, was hoping I would have something left but was OK if not

How did it go?  

4 PBs!

Swim PB (41:47)

Bike crash PB (hit traffic cone for no good reason; Julian secretly thinks I was looking at my Garmin; I’m blaming new TT bike), Bike PB (2:49 including 2 minute crash),

Run 2:02 and overall PB of 5:41 (down from 6:22).

Alistair Brownlee just nipped me at the end with an overall 3:35:30…

What’s next?  

Full Ironman, Austria July 1st.

As my supportive children continually remind me “two half’s don’t make a full Ironman…..”