In this episode of the Amateur Triathlete Dad podcast, I tackle the personal trials of overcoming recent health challenges, including a lung infection and back issues, while preparing for an upcoming race in Galicia, Spain. The critical role core strength plays in resilience against injury, and how a simple yet powerful core workout routine has already started to make a difference in training effectiveness.

Here is the link to the video referenced in the epsisode - 20 Minute Core Workout for Endruance Athletes

I talk about the importance of maintaining a balance between physical training, professional life, and personal health. The episode offers motivational insights into how to deal with setbacks and highlights the necessity of core workouts for triathletes looking to optimize their performance.

In this episode I talk about the dissapointment of dropping out of a race, recovery both pysically and mentally from a lung infection. Making sure that I listen to my body and how to implement the lessions learned, moving forwards.

In this episode of the Amateur Triathlete Dad podcast, I talk about my preparation for my next middle-distance triathlon in Valencia. Refelct on the last 3-6 months of trianing. I talk about some of the challenges faced in training, juggling family commitments, and the unexpected obstacles along the way. From the struggle to maintain a consistent training routine during the holiday season to overcoming winter sickness and dealing with sleep disruptions, the host provides insight into the balancing act of parenting and pursuing personal fitness goals. How I have tried to optimize training, adapt to setbacks, and ultimately, savor the race day experience with loved ones by my side.

In this episode of the Amateur Triathlete Dad podcast, I delve into the importance of Zone 2 training and its role in improving endurance fitness. How understanding your heart rate zones can drastically enhance your performance, whether you're preparing for a sprint triathlon or tackling an Ironman.

We discuss the benefits of Zone 2 training, often called the 'all-day zone', and learn why it's crucial for building a solid aerobic foundation. We'll discuss common myths, training tips and more!

Join me in this epsidoe where I discuss how endruance sports are linked with trauma, why I put myself through the vigourous training each week and some research that I found relating to this theory.

Points covered in this episode -

The relationship between trauma and endurance sports is complex.

While some athletes use endurance training as a healthy coping mechanism, others may develop an unhealthy reliance on it.

Recognizing the motivations behind one’s endurance pursuits can be key to ensuring that it remains a positive force in life.

Interesting stuff and certainly food for thought!

Welcome back to the Amateur Triathlete Dad podcast! In this episode, we dive into the challenges and learnings from preparing for my first triathlon while balancing family life and facing training hurdles. I share my firsthand experiences, from neglecting crucial brick sessions to the importance of understanding heart rate zones. Discover the key role of interval training across disciplines and why sleep and nutrition are the foundation of any athlete's success. Whether you're planning your first race or looking for tips, join me as I reflect on the tumultuous yet rewarding journey of completing my first triathlon.

Information on the intervals discussed -

Swim Interval Session (1,800m)

Goal: Improve swim speed and endurance with race-pace efforts.

Warm-up (400m)

• 200m easy freestyle
• 100m kickboard (no arms)
• 100m pull buoy (arms only)

Main Set (1,000m)

• 4 x 100m @ race pace (15-20 sec rest)
• 4 x 50m @ fast pace (10-15 sec rest)
• 200m steady (moderate effort, controlled breathing)

Cool-down (400m)

• 200m easy freestyle
• 100m backstroke
• 100m slow breaststroke

Bike Interval Session (40-50km total)

Goal: Improve power output and speed with race-simulation efforts.

Warm-up (15 min)

• 5 min easy spin
• 5 min progressive increase in effort
• 5 min cadence drills (100+ RPM for 30 sec, then recover for 30 sec)

Main Set (30-40 min)

• 5 x 4 min hard effort (just above race pace) @ 85-90% FTP (2 min easy spin recovery)
• 5 x 1 min all-out effort @ 95-100% FTP (1 min recovery)

Cool-down (10-15 min)

• Easy spin, gradually reducing cadence and effort

Optional: If training indoors, use a smart trainer with power zones for precise efforts.

Run Interval Session (10km total)

Goal: Develop race pace and running efficiency off the bike.

Warm-up (2km)

• 1km easy jog
• 3 x 200m strides (accelerating to race pace, then slow down)
• Dynamic drills (high knees, butt kicks, leg swings)

Main Set (6km)

• 3 x 1km @ race pace (1 min recovery)
• 3 x 500m @ faster than race pace (45 sec recovery)

Cool-down (2km)

• 1km slow jog
• Stretching & mobility work

Don't forget to add some strength training in the gym. if you have time.

These are key for -

1. Injury Prevention

Triathlon training involves repetitive motions (swimming, cycling, and running), which can lead to muscle imbalances and overuse injuries. Strength training helps correct these weaknesses, reducing injury risk.

1. Increased Power & Speed

• Stronger legs = more power on the bike and run
• Stronger core = better swim posture and stability on the bike
• Stronger upper body = more efficient swimming strokes

1. Improved Endurance & Fatigue Resistance

Lifting weights increases muscular endurance, meaning you fatigue slower during races. It also strengthens tendons and ligaments, helping you maintain form deep into long events.

1. Better Running Efficiency

Strength training helps develop a more economical stride, meaning you use less energy per step—a huge advantage in a triathlon, especially off the bike.

1. Stronger Core for Better Stability

A strong core improves balance, posture, and power transfer, making you more efficient in all three disciplines.

In this episode of the Amateur Triathlete Podcast, we explore the challenges of balancing new fatherhood with a demanding training schedule. Join us as we delve into the difficulties of sleepless nights, adjusting training plans, and managing family life while preparing for an upcoming race. Discover insights on how to maintain your fitness goals without compromising on recovery and family responsibilities.