Waterways Ireland triAthlone

TriAthlone Week 4 Training Blog 2013

admin May 31, 2012 Latest Updates No Comments

by Defence Forces Triathlon Association’s Head Coach, Derek Nugent

Howdy folks, I hope the last three weeks training has gone well for you and that you are enjoying the process of preparing for your first “big” triathlon!

It’s around this time of the year that the team that I look after travel to compete in the first of the seasons Military Championships. With that in mind, and bearing in mind that we are now on the very start line of most peoples season, I wish you all good lucky and happy and safe racing and training!

What did occur to me though was that no matter how well prepared you are and no matter your experience or expertise you can’t beat a good old fashioned list to help you out so I have put together the following with them in mind, but also for all of you that will have to pack your bags for the trip down to beautiful Athlone.

Now this is a list that is not the “be all and end all” of lists, nor is it complete…you may or may not have the items mentioned but it will be a good check chart for you to see how your getting on, or, how you may need to flesh out that training bag a bit better.


  • Race Belt
  • Basic First Aid Kit
  • Nutrition (bars, pre-post)
  • Flip flops
  • Irish Race suit x 1
  • Post race cool down clothes
  • Watch/HRM (Strap)

  • Wetsuit
  • 2 x googles
  • 2 x Towels
  • Sunscreen
  • Baby oil / lube

  • Helmet!
  • Bike Shoes (Tri)
  • Waterbottles
  • Nutritional aids
  • Spare tube/tyre
  • Co2 Cartridges
  • Bike Multi tool
  • Bike pump
  • Chain lube
  • Mini Elastics

  • Race flats
  • Nutritional gels
  • Running hat / visor

You will also need:

  • A print off of your booking reference.
  • Your One Day Licence or Triathlon Ireland ID.
  • Some clothes for having some “Downtime” with your coach! Hawaii’n shirts are preferred.

You may want:

  • A charger for your mobile phone.
  • Hairdryers for the girls, hair gel for the bhoys!


  • Monday Rest
  • Tuesday 20min Z1 swim
  • Wednesday Gym (strength and conditioning)
  • Thursday Rest
  • Friday Rest
  • Saturday 40min bike Z1
  • Sunday Rest

Take the triAthlone challenge 2012!

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