Hi Guys,
What a month of racing it’s been, as ever we’ve had some massive highs, lows and everything in between. Huge congrats to all of you that put yourselves out there and made it to the finish line. There were some incredible performances for all kinds of reasons which I try to delve into in the race results listing below. There can only ever be a few people that know what these athletes have been through to get to the start or finish line, it’s never just about the finish time or splits or finishing position. So, it’s important some of the background stories get told to help motivate and inspire others who will have to go through the same battles in their own training.
I felt particularly inspired this month watching the female Ironman World Championships in Nice, France. This is probably one of my favourite Ironman courses I have ever done, so it was terrific to see it showcased by some amazing female racing performances. The course is brutal make no bones about it, especially the bike course, but it is also one of the most beautiful. It’s more than worthy of a World Championship event and the racing from the women was phenomenal as ever. I think what made it so special is that the German winner – Laura Philipp finally found a performance that was worthy of her talent. This has been a long time coming after so many near misses. I don’t know her personally, but I’ve always loved what I have seen of her. A hugely popular triathlete who’s work ethic has always been incredible to watch. Coached by her husband Philipp Seipp an incredibly talented coach, it really couldn’t have happened to two more deserving people.
After the race I had a very interesting conversation with one of the female pro athletes I used to Coach (Simone Mitchell) who basically came down with tonsillitis the week of the race. How’s that for back luck. She was in the best shape of her life and was convinced earlier in the week she was going to have to pull out. How she managed to finish the race is beyond me. This was pure doggedness on show and then some.
She did ask me a very interesting question as we were talking which I thought I’d share with you here “what in my view were the two key areas why athletes at that level were getting so fast these days?”. I didn’t have to think long on that one, because it’s something I’ve thought about previously because it applies not just to pro’s but to age groupers as well.
1: The improvements in aerodynamics on the bike
2: Consistently investing time in developing better recovery protocols
The reason this is so relevant is because it’s an area that age groupers and many pro’s still massively underestimate. It’s without question the place you will find the greatest gains in terms of improvement in performance with the least amount of effort/hard work. A terrific example of this is in Formula 1. Adrian Newey has recently quit his role at Red Bull and moved to Aston Martin in a move that will earn him £30,000,000 a year. Yes, you read that correctly, and yes, it is more than some of the drivers earn. What does he do? He is regarded by many as the world’s leading aerodynamicist, he understands air flow better than anyone else in the world. Why is this important? It’s because when you understand air flow you can design components cut through air resistance faster. You also understand how much wind resistance slows you down the faster you try to go.
This is particularly relevant for cyclists because we are only just skimming the surface in understanding this area. Obviously in Formula 1 they are way ahead of the game due to the massive financial investments in the sport, but this is starting to seep down into triathlon as knowledge & understanding increases. The interplay between body position, bike design, wheel & tyre choices, equipment choices will all contribute to increasing your speed or slowing you down. I am still slightly amazed at the number of triathletes I see out there racing in a bolt upright position when all they have to do is stick on a pair of clip-on aero bars to go ALOT faster for no extra effort at all (that’s if they don’t have a TT bike). This immediately reduces the wind resistance against their bodies by 20-40% at race pace. This is absolutely huge in terms of time savings. I appreciate this is an area that new triathletes will focus less on as they get started. But at some stage it must be a consideration because otherwise you will get left behind no matter how hard you train because others are focussing a huge amount in this area.
Recovery protocols have also come on leaps and bounds over the past few years. The penny finally dropping for many athletes in the sense that it’s not about training harder (to some degree), it’s about getting the balance right between applied training load, nutrition and recovery. When I get asked about the best way to do this my answer is always the same, do absolutely NOTHING. You can think of all the fancy recovery protocols you want but nothing beats time off your legs, lying down, napping and focussing on getting more quality sleep through the night. This is what the best athletes in the world will focus on and if you are looking to up your game then you simply can’t ignore it. You also must consider all the things that will affect these areas from drinking alcohol, staying up late or having a very busy social life. There’s a reason why the best athletes in the world are the least sociable. But to be the best it’s a sacrifice they are prepared to make. This takes tremendous self-discipline but is ultimately a big part of what high performance is all about. No boxes can go left unturned because I guarantee your competition or those ahead of you will be focussing on these areas.
The reason I’m writing about this now is because many of you are in or will be in your off season right now. You will also be reflecting on areas you can make improvements for next year. These are just 2 areas that you should consider as part of your bigger plan for 2025. The other thing you need to focus on when you’ve had a good time out is that success in the ‘in-season’ will be determined by having a great ‘off-season’. That means coming back to structure and focus at the earliest opportunity to get ahead of the game. The sooner you start to put these foundations in plans the greater the base you create for a successful 2025.
Race results
Ironman Wales
- Andy Rogerson
- Splits: swim 1:05:10/ bike 5:55:31 / run 3:28:18
- Total Time: 10:41:35
- 11th / 306 in the 35-39 category
Arise our very own ‘Braveheart’, no longer to be known as Scottish Andy…we now have our very own William Wallace! Where he managed to pull off this incredible World Championship qualification performance from, I will never know…. but secretly I do know, because he’s one of the toughest athlete’s I have ever coached, and this race proved it. After a very turbulent few months leading into this race that ultimately ended up with Andy spraining his ankle badly at the Scottish Middle-Distance Champs, there was a huge cloud of doubt hanging over this race. Never an easy time for any athlete when this happens, especially when you are in the best run shape of your life. But we kept his head in the game by loading up the swim and bike and this paid huge dividends. With no running in the last 5 weeks because the ankle just wasn’t good, we gambled on getting him to the start line with as a healthy a body as possible. We would then roll the dice on his ability to run well because of his strong running background. On a brutally tough day and course, that included a bike crash as well he more than delivered what is probably his best performance to win a World Championship slot. But Andy being Andy didn’t take it, for him this journey he has been on has only ever been about going Kona, not France next year. Kudos to you Andy for taking the toughest option and sticking to the path you set out on. It’s only a matter of time.
A few of my favourite quotes from his race report:
“And to cap all that off there was the small matter of spraining my ankle and being unable to run for 5 weeks. As the weeks ticked along with the pain and inflammation refusing to go away, it seemed increasingly unlikely that I’d be able to avoid a DNF, let alone perform well. My ankle felt sore even when jogging on the beach, so I was pretty worried that it would be problematic later on.”
“A word about the crowd support. My GOD. I’ve never seen anything like it. The crowd on Heartbreak hill was about 10 people thick either side and the noise was deafening. There was music blaring, people in fancy dress, and tons of drinking. On one bit of the bike some farmers had stuck a couch on a forklift and were sitting on that. On the run there was a guy playing the drums under a gazebo. It was just nuts! What a heartwarming, positive, friendly bunch the Welsh are. I’m so impressed.”
Ironman World Championships (Nice, France)
- Réka Nagy
- Splits: swim 1:13:57/ bike 7:22:36 / run 4:12:55
- Total Time: 13:02:23
- 35-39 category
Some races are a bitter pill to swallow, especially at this level. But considering this girl got to the finish line when many others didn’t on a brutal day & course should only be applauded. It was one of those races we’ve all had when everything that could go wrong, did go wrong. This included getting kicked in the face in the swim and losing her nose clip, cramping on the swim and bike, nutrition and stomach issues on both the bike & run. So, when you finish a race like that in front of your family and friends you should feel nothing but pride in your effort because Réka had to go to some deep dark places to finish this one. The race also needs to be put in context, she came to me 12 weeks before the race and asked me if I could get her to the start line. She then told me she had a major problem with an upper hamstring tendinopathy for several months that had just required a cortisone injection. For those that have experienced this injury it can be a seriously tricky one to deal with so I told her it might be 50/50 as to whether her body could handle the training required be able to do the race. We also needed to build slowly and cautiously. Luckily for her with this slow careful approach we built her up to some solid 15–20-hour training weeks that got her to the start line in great shape. At this level sometimes you just need a bit of luck on the day and for many that just doesn’t happen. A race that she will learn so much from but comeback all the stronger for.
Poznan 70.3 (Poland)
- Angus Pollard
- Splits: swim 29:07/ bike 2:14:55 / run 1:22:41
- Total Time: 4:12:32
- 5th/ 58 in the 25-29 category
A lifetime best performance and qualification for the 70.3 World Champs in Marbella next year! Huge congrats Angus, this has been a long time coming and you thoroughly deserved to get your slot with this performance. You did so many things right in the build-up to this one with many lessons were learned from previous performances. So much maturity coming through with everything you do these days, and the results are starting to come. It will only be a matter of time if you keep at it that you’ll achieve your next goal on getting on that podium.
The One on the River (Middle distance)
- Hollie Strawson
- Splits: swim 38:12/ bike 2:33:18 / run 1:38:12
- Total Time: 4:53:45
- 1st in 25-29 category / 2nd overall
This young gun just keeps on firing, she well and truly hit the mark with this outstanding performance in Marlow. Great to see you going from strength Hollie Strawson with this perfect preparation race ahead of the 70.3 World Champs in New Zealand.
T100 Ibiza (2km swim/ 80km bike/ 20km run)
- Marc Kremer
- Splits: swim 33:11/ bike 2:21:24 / run 1:29:52
- Total Time: 4:32:47
- 13th/ 57 in the 50-54 category
What an amazing comeback performance from Marc in Ibiza after quite a lot of time out from the sport due to an ACL surgery 2 years ago. On top of that he came to me with a 4-month upper hamstring tendinopathy. We built his training slowly and sensibly over the past 15 weeks that focussed mainly on the swim and bike. He only returned to running before this race 7 weeks out and the longest slow run he did was 4 x 15mins on 1min walk recovery. So, to find a performance like this is quite remarkable. But what I will say is that Marc put in 15 weeks of the most consistent training I’ve seen from all my athletes this year, and this is just reward. Huge congrats Marc, you did yourself proud.
Erkner 70.3 (Germany)
- Andrew Reardon
- Splits: swim 27:08 / bike 2:22:57 / run 1:35:38
- Total Time: 4:34:24
- 45-49 category
With only 4 weeks of training in the bag after months of illness, injury and a whole load of work stress it was only going to be tough racing at the home of endurance sport. It also doesn’t help when your rear wheel is rubbing for 85km of the bike ride! So, to put out your highest power average ever over this distance and running a negative split should only be applauded.
- Peter Hicks
- Splits: swim 27:42 / bike 2:24:27 / run 1:52:14
- Total Time: 5:10:39
- 25-29 category
Always a very special moment when you complete your first 70.3, even better when you do it in such style. The goal was sub-6 hours and Peter more than delivered, in fact he smashed it out of the park! Huge congrats Peter, that was a performance to be proud of and just reward for your amazing training consistency & commitment.
Knokke Heist 70.3 (Belgium)
- Viola Traem
- Splits: swim 41:01 / bike 3:08:19 / run 2:06:18
- Total Time: 6:11:23
- 30-34 category
Another HUGE PB from our German pocket Rocket in Belgium. She managed to take a whopping 1hr 11mins of her previous best time for this distance! Huge congrats Viola, just reward for all your handwork, commitment and positivity this year!
Bournemouth Olympic Triathlon (Qualifier)
- Toby Dean
- Splits: swim 21:25 / bike 1:03:52 / run 42:16
- Total Time: 2:12:26
- 3rd in 50-54 category
European Triathlon Champs (Vichy, France)
- Toby Dean
- Splits: swim 11:46/ bike 30:16 / run 20:07
- Total Time: 1:04:52
- 14th in 50-54 category
Huge congrats to Toby for two brilliant performances this month. This was his first ever podium performance in a qualifier and his highest ever finish in a Championship race. This was just the warmup though as he races himself into shape for the Triathlon World Championships in Spain later this month.
Dorney Lake Sprint Triathlon
- Louise Hutchinson
- Splits: swim 13:37/ bike 40:18 / run 24:27
- Total Time: 1:21:53
- 1st in 65-69 category
What a way to celebrate your Birthday! First in your age group and the perfect confidence boost ahead of the Triathlon Sprint Worlds Champs in Spain later this month. Great work Louise.
Berlin Marathon
- Chris O’Neill
- Total Time: 4:52:04
Unfortunately, not the performance Chris was looking for this year in Berlin in a year that had been hampered by 2 running injuries at crucial times. It all went slightly downhill after 25km, but he dug in and made it to the finish. Not bad for a guy who only managed to only run once for 2 hours in the last few months before the race.
Dart 10km open water swim
- Riddhima Kowley
- Total Time: 2:50 (ish)
Huge congrats Riddhima Kowley on completing your first ever 10k swim! I know how hard you have worked for this. You have also comeback from a place most can’t even imagine injury wise, so this really was a performance to be very proud of. You’ve found those wings once again, now it’s time to soar.
Serpentine 2-mile open water swim
- David Rueda
- Total Time: 1:01:42
- Hollie Strawson
- Total Time: 1:02:27
- David Magyar
- Total Time: 1:12:00
Great to see the 3 amigos taking on the challenge of the Serpentine 2-mile swim. On a beautiful day in London, I’m pleased to say they all came home strong.
What I’ve been watching & reading this month…
Now this is a fascinating insight into the lives of 3 Norwegian brothers Jakob, Henrik & Filip Ingebrigtsen. One of the most gifted running families the world has ever seen. It might not be for everyone but if you ever wanted to see what life is like day to day at the highest level of sport then this is a must watch.
The High Performance Podcast with Mike Mancias (Coach to Le Bron James)
I thoroughly enjoyed this episode of The High-Performance Podcast with Le Bron’s performance coach & trainer – Mike Mancias. For anyone pursuing a higher level of performance in life and sport this is a must watch or listen.
“Mike Mancias is a renowned performance coach and trainer, best known for working with NBA legend LeBron James. With decades of experience in the sports world, Mike has become a key figure in helping athletes reach their peak performance through a combination of physical and mental training.
In this episode, Mike sits down with Jake to discuss the strategies he uses to push LeBron James to new heights, focusing on consistency, mindset, and discipline. He opens up about his journey into the NBA and what it takes to stay on top in such a demanding field.
Mike also touches on LeBron’s mentality at the Olympic Games and how they work together to overcome setbacks. He breaks down the importance of mental discipline and shares practical advice for those looking to achieve greatness, both in sports and everyday life.
This episode provides insights into the daily routines that fuel the success of some of the world’s greatest athletes.”
The Magnificent Lives of Marjorie Post
Have to admit this is one of my favourite books I’ve read in years. I will also admit I had no idea who Marjorie Merryweather Post was when it was first recommended to me. I’ve always had a fascination for reading about famous or successful people’s life stories and this is right up there with the best of them. To say she was a force of nature and a feminist way ahead of her time would be an understatement. For a lady who was once the wealthiest woman in America she also managed to restore my faith in human nature. I wont say too much, discover this incredible lady for yourself, she lead a life like no other. You won’t be disappointed.
The calm before bringing the Scottish storm to Ironman Wales
You can clearly see Reka has Lucy Charles-Barclay worried heading up the big climb in Nice, France
Nick couldn’t make our weekly call this week as he told me there was something he needed to watch while he was away…I think he’s forgiven
Always great to see the gang getting their swims in when they can, this time the green hat made it to New York. Nice work Rocket T
Rubbing shoulders with the best of them. 10 points if you can name this triathlon legend with Reka at the Ironman World Champs in France? I’ll give you a clue no woman has won more Ironman World Championships than her as a pro in Hawaii…
There’s a client’s bike in there somewhere…see if you can spot it
…Ahhh there it is! Wind tunnel testing at Silverstone
I wonder at what age this little beauty will tire of washing my bike…I’ll enjoy every moment of it for now