Welcome to week three of my Triathlon Training with Blair Davies.

This week we had a massive fail with the tech as my Garmin 910xt would not sync the data at the end of the week so I manually had to enter all the values into Training Peaks which meant that Blair did not get all the graph data he usually has.

My legs where still exhausted from the weekends brick session so Blair kindly changed my program for the weekend so they could recover. I got the chance to join GB Paralympic swimmer Craig Harris in the pool and picked up some great swimming tips and joined fellow club members and GB Triathlon Age grouper’s Alex and Holly for a run around a lake.

Lets dive in and see how week 3 went

Monday – (Strength & Conditioning, Coached Club Swimming Session)

Monday morning finds me huddled over the computer with a cup of green tea reviewing Training Peaks to see my week ahead. I have a calendar set up on my mac that blocks out the hours me and Mrs C work so I scan this and add the training Blair has set me. I find it’s really helpful to schedule exactly when I train to make sure I am on the ball.

When I get home from work I spend 20 mins doing the S&C thats been planned in for me and then at 9pm head out to the club swim training session.

You might be thinking why do I still swim with the club when Blair sets all my training sessions? The answer is simple. Phil Millard. Phil is a very successful swimming coach who coached Commonwealth and Double European Swim Champion Jazz Carlin and has coached the triathlon club for a several years. The corrections phil makes to my technique is invaluable and also swimming along with the other club athletes helps me push that bit harder.

Tuesday – (Swim Training, Turbo Trainer Session)

The one morning in the week that I loath has arrived again. Despite 90% of my training being in the morning I still am not a morning person.

I hit the pool for my warm up, My main set includes 10 x 300m swims,  Blair has told me this is to build endurance but I just think it to push me to my limits when I am already tired. The session went well and I merrily head off to work to sit behind a desk all day.

The evening saw me on the turbo trainer. Its been a while since I have been on it so it was nice to stay in one place and blast the tunes out while I work out.

Wednesday – (Strength & Conditioning, Club Run Training)

The S&C work is going well and I the burn is starting to ease when I train. I was thinking that I could use my Garmin to track effort levels so I will have to explore this in the next few weeks and see if I can make it do what I want it to.

The evening session was a Run with the Tri Club. I caved three quarters of the way through as My legs where still shot from the weekends brick.

Thursday – (Swim Training)

I had been mentally preparing myself for the swim session as it had a 1000m warmup set followed by 5 x 100m at max effort! I used the all the time I had at the pool and once I finished had to drink one of my CNP recovery drinks so I could feel normal again.

Friday – (Strength & Conditioning, Run Training)

I was nervous about going for a run as my legs where still sore, thankfully it was only a 25 min session at an easy pace, I think I went a bit to hard but my legs where starting to come back to life. In the evening I completed the S&C session and after sat down with Mrs C for a nice glass of Red.

Saturday – (Lake Swim Training, Bike Training)

You already know I love my lake swims and I was out the door at 7am and the water was lovely. Blair is kindly sourcing me a Swim Skin so I am hoping that soon I can go sans wetsuit as we are averaging around 20c at the moment. I think my sighting is getting better but I still need to work on my turning around the bouys. At least I get to practice swimming over people but I am not sure they are so keen.

Bike training was a mix of tempo strength and high cadence work. I kept my head down and kept the effort controlled. I am still not the fastest on the bike but once I build more strength and confidence it will come.

I also Joined Craig Harris and his sister in the pool for an hour of gentle swimming (for me at least). Craig is working hard to reclaim the British Record for 200m fly, getting ready for Nationals and preparing for Rio 2016. He is super quick in the water and just listening to everything he is having to do at the moment makes me even more determined to meet my goals. I wish him all the best at nationals.

Sunday – (Strength & Conditioning, Lake Swim, Run Training)

I was feeling good after the sessions this week and decided to have a quick lake swim to warm up for my run. Just as I was about to get the lake  I noticed Alex, Holly and Giles from the tri club by the lake. They had just been for a swim and was about to go for a run. I said I would have a swim and might catch them after.

I think they must have timed it perfectly as by the time I got out of the lake they had just finished their 1st lap and told me to tag on for a 2nd.

I was nervous about the prospect of running with the 3 of them as Alex and Holly are both GB athletes and Giles is so determined to succeed he just keeps going and going. If I am honest the pace was a bit fast for me and I think they did slow the pace down as I was there but all in all it was a good run.

Holly is one of the first people I started talking to when I joined the club and between her and Alex they have both been so supportive and given me loads of great advice and tips. This occasion was no different with holly telling me that when they do long runs they run it in laps so they can go back past the car and grab water or a snack if they need. I had not thought of doing this before but I will start to in the future.

Later on that day I went for my second planned run which was a progressive effort with the sets starting easy and getting harder as they went on.

Well, that was my week. I think my takeaways are listen to your body and turn the effort down if you need to.  If you get the chance to watch someone like Craig train then do it, just watching will help you understand how to improve yourself. Finally speak to the other people who are involved in the sport around you, there is a wealth of information out there and you might pick up some great tips to help you train smarter.

Until next week Ciao.



I am Alex, a novice triathlete based in the south west of the UK. I have been dabbling with sprint triathlons since the end of 2014 and I have to admit its been great fun but a lot of hard work, harder than I thought it would have been if I am honest. In 2015 I met Blair Davies of Blair Davies Coaching and I told him about the passion I have found for the sport and also my goals for the future, one day I would love to race in a GB tri suit in an age group race.

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