TriFocus Coaching

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TriFocus Coaching

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🎯 Personalized IRONMAN coaching
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https://start.trifocuscoaching.com/ironman

10/28/2026

5 signs you are underfuelling your IRONMAN training.

Comment COACH to learn more about one-on-one triathlon coaching.

1. Your long sessions fall apart in the second half even though you are fit. That fade is often a fuel problem rather than a fitness problem.

2. You are starving and irritable in the evenings. Under-eating during the day tends to show up later as hunger and poor food choices.

3. You keep picking up colds and small niggles. Low energy availability can affect how well your body recovers and adapts.

4. Your sleep is worse even though you are training hard. Going to bed under-fuelled can make it harder to sleep well.

5. Your performance stalls while your training load goes up. Under-eating often looks like a fitness problem. Eating during sessions over 90 minutes is a good starting point.

Do you eat during every session over 90 minutes?

10/26/2026

4 reasons athletes over 40 need a different IRONMAN plan.

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1. Recovery takes longer, so the spacing between hard sessions matters more. Two hard days in a row that worked at 30 can leave you flat for a week at 45.

2. Strength work becomes essential for keeping muscle and staying durable. Muscle mass naturally declines with age, and strength training is one of the best tools to slow that down.

3. Life is usually busier, so the plan has to work around more commitments. Careers and families are often at their most demanding at this age.

4. Experience counts for a lot. Many athletes over 40 pace and fuel better than younger ones. Patience is a genuine advantage over 140.6 miles.

How old were you when you did your first triathlon?

10/24/2026

5 things that happen to your body during an IRONMAN taper.

Comment COACH to learn more about one-on-one triathlon coaching.

1. You feel flat for the first few days. That is fatigue clearing, and the freshness usually arrives later in the taper. Do not add extra sessions to chase the feeling.

2. Old niggles appear out of nowhere. Your body finally has time to notice them. Most settle as the race gets closer, but mention anything sharp or worsening to your coach.

3. You feel heavier. Extra carbohydrate stored as glycogen holds water, which is exactly what you want before a long race. The scale going up slightly in race week is normal.

4. Your energy swings around. Some days you feel unstoppable and some days sluggish. Neither tells you much about how race day will go.

5. You start doubting your fitness. Almost every athlete does. The work is already done, and the taper is when it shows up.

How do you usually feel in race week?

10/22/2026

4 reasons your swim stopped improving.

Comment COACH to learn more about one-on-one triathlon coaching.

1. You swim the same set at the same pace every session. Your body adapts to it and stops being challenged. Mix in some faster repeats and some longer steady swims each week.

2. You never get any feedback on your stroke. For most age-groupers, small technique fixes beat extra metres. A single filmed session can show you what you cannot feel.

3. You only swim twice a week. Swimming responds to frequency more than most people expect. Three shorter sessions often beat two long ones.

4. You avoid the drills because they feel slow. The drills are where the change happens. Ten minutes of focused drill work in each session adds up over a season.

How many times a week are you swimming right now?

10/20/2026

5 things that can go wrong at your first IRONMAN swim start.

Comment COACH to learn more about one-on-one triathlon coaching.

The swim start is the most chaotic part of race day, and most of what goes wrong is preventable.

1. You start too close to the front. Faster swimmers will swim over you, and the first five minutes become a fight. Seed yourself honestly by your expected swim time and you will spend most of the swim in clear water.

2. You sprint the first 200 metres on adrenaline. Your heart rate spikes and the next 20 minutes feel far harder than they should. Count your first 100 strokes deliberately slowly and let the race come to you.

3. Your goggles fog or leak because they are new. Race morning is the worst time to find that out. Race in a pair you have already worn in open water at least twice, and pack a spare pair in your morning bag.

4. You forget to sight. Swimming straight in a pool is easy when there is a black line underneath you. In open water, lift your eyes every six to eight strokes or you can add a surprising amount of extra distance.

5. You panic and think it means something is wrong. A short wave of panic in the first few minutes is common, even among experienced athletes. Roll onto your back, breathe slowly for a few seconds, then carry on at an easy pace.

Which of these are you most worried about?

10/18/2026

4 things to know before choosing a full IRONMAN over a 70.3.

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1. The training time increases significantly at the peak of the build. Long weekend sessions get much longer. Plan your calendar around that, not your enthusiasm.

2. Nutrition stops being optional. A 70.3 can sometimes be survived on poor fuelling. A full rarely can, and most of it has to be practised in training.

3. The marathon changes everything. Running 26.2 miles after 112 on the bike is a different event from a half marathon. Pacing and patience matter more than speed.

4. Recovery takes longer. Expect weeks, not days, before you feel normal again. Plan an easy few weeks after the race rather than jumping straight into the next goal.

Are you a 70.3 athlete thinking about the full distance?

10/16/2026

4 reasons open water feels so much harder than the pool.

Comment COACH to learn more about one-on-one triathlon coaching.

1. There is no wall every 25 metres. In the pool you get a few seconds of rest and a push-off at every length without noticing. In open water you swim continuously, so the same pace costs more.

2. You cannot see the bottom, and your brain reads that as a threat. Your breathing gets shallower and your stroke gets shorter. The fix is exposure: the more often you swim in open water, the quieter that reaction becomes.

3. Cold water makes you gasp. That reflex is normal and it settles after a few minutes. Get in slowly, put your face in early and blow bubbles before you start swimming properly.

4. Nobody swims in a straight line without sighting. Most swimmers drift to one side with every stroke. Practise sighting in the pool by lifting your eyes to a fixed point at the end of the lane.

Pool swimmer or open water swimmer?

10/14/2026

4 things worth spending money on for your first IRONMAN.

Comment COACH to learn more about one-on-one triathlon coaching.

1. A professional bike fit. You will spend more hours on the bike than anywhere else, and comfort over 112 miles is speed. A good fit also reduces the risk of the back and knee niggles that end a lot of builds early.

2. Running shoes that suit your feet, replaced on schedule. Old shoes are a cheap way to pick up niggles. Track your mileage and replace them before they feel flat.

3. A wetsuit that fits properly. Fit matters far more than the price tag, especially around the shoulders. A suit that restricts your stroke costs you more than a cheaper one that does not.

4. Guidance on how to train. Structure is the thing most first-timers are missing, not effort. Knowing what each session is for changes how the whole build goes.

Which one would you add to this list?

10/12/2026

4 mistakes that turn a good bike split into a bad run.

Comment COACH to learn more about one-on-one triathlon coaching.

1. Chasing other riders in the first hour. Their race is not your race, and many of them will be walking later. Ride your own numbers from the first pedal stroke.

2. Pushing every hill. Short surges above your planned effort add up across 112 miles. The watts you spend climbing come straight out of your marathon.

3. Stopping eating in the last hour because you are nearly done. You are not nearly done, you have a marathon to run. The last hour of the bike is the best place to top up for it.

4. Treating the bike as its own event. A fast split that leaves you walking the run is a slow day overall. Judge your bike by how well you can run off it.

Have you ever had a great ride and then paid for it on the run?

10/10/2026

3 things I would change if I started my IRONMAN journey again.

Comment COACH to learn more about one-on-one triathlon coaching.

1. I would run my easy runs much slower. Running every session at the same medium effort is the most common mistake I see, and it is an easy one to fall into early on.

2. I would practise race nutrition from the first long ride, not the last month. Your gut takes weeks to adapt, and the earlier you start the more options you have.

3. I would get help with structure earlier, instead of guessing. Knowing what each session is for makes the whole journey simpler.

What would you change if you started again?

Address

Deerfield, IL

Telephone

+18479998692

Website

http://start.trifocuscoaching.com/ironman

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