Primed Coaching Triathlon Camp

Triathlon Camp Weekend

Oliver Harkin of Primed Coaching  made it down from Newry to our little corner of the country last Friday for what turned out to be a very enjoyable weekend.  We based the triathlon training camp out of Fenit Parish Hall with the swim sessions taking place in Tralee Sports Complex.



Oliver started with an introductory talk and showed us how even the professionals make the odd mistake in transition every now and again. Then it was straight into a body weight strength and conditioning class. It was tough going given the short recovery intervals.  Let’s just there was a lot of huffing and puffing and maybe even a bit of effing at the end.

It was donuts for all at the end of the night when Annie arrived in with goodies from the French Bakery. It was going to be a long weekend. Best to get the calories in now :)


tri-camp-day-2 (16)We started our day at 9:30 am with a classroom session on race planning and then some instruction on group riding and cycle gear and we were ready to head out. Continue reading Primed Coaching Triathlon Camp

Riding Clean : Not the Lance Armstrong Story

Last Sunday, Dick McElligot of Kingdom CC gave a hands-on demonstation of bike cleaning as part of the Bike Maintenance Workshop.

For those who attended, you know that it’s a more involved process that you would first think. I’ve captured some notes below on the process as demonstrated by Dick. I’m working from memory so any mistakes are my own.

Bike Cleaning : Step-by-step

There are two basic parts:

  • Cleaning: remove all dirt and grease
  • Lubrication: replace any lubricants that were removed during cleaning

Effectively, you’re need to strip away all grease and lubricants to get the bike clean. This will make the bike perform better and prevent wear.

However, in removing unneeded grease and dirt you also strip away vital lubrictants that keep the bike running smoothly so they must be replaced.


What to use:

  • Cleaning agent/degreaser
  • Bike Stand (if you have one)
  • Kitchen Scrubbing Brush
  • Small Paint Brush
  • Washing up liquid
  • Hot Water
  • Bucket
  • Cloth for drying/polishing
  • Gloves to keep your hands safe and clean

The process: Continue reading Riding Clean : Not the Lance Armstrong Story

The 6 Colours

Well my madness continues to baffle my wife and all in my house  .I now run around the house at ten thirty at night mumbling to myself why have I not eaten my “violet ” food today , When I open the press and I see the beloved Barrys sliced pan in the press and I hear the voice ” white is shite” , why is there no bottle of water in my hand (thanks Joe appreciate the motivational talk  ).

All jokes aside training is going well and seems to be on track  and I will add a bit on this later but what I have found since the start of this journey to Dublin in August is the need to master the so called  fifth discipline “Nutrition”.I would be the first to admit I have struggled and still struggle with getting this right . It all seems so simple cut down the sugar , no chocolate and definitely none of the dreaded 50%   fat and 50% sugar Ice cream . Eat more veg , eat more fruit and eat six times a day and you will have more muscles and less fat …. Really simple .. If only .. My Latte and Cadburys chomps are my comfort foods when good old stress rears its head .

I have made changes and I have to admit  Joe O Connors Richard of york gave battle in vain ( people at the nutrition talk will know I have not lost my mind ) has made a difference , eating regularly had made a difference , buying a smoothie to go maker has made a difference..Annie gave me some Aniseed detox tea and ok that was one change too much , an acquired taste to say the least and it was back to good old Barrys. Apologies Annie but good old banana bread makes up for the tea . Over the last few weeks just with some minor changes I have lost some weight and have to admit I feel a lot stronger in training . Now to find an Indigo coloured food before I continue the bog……..

KODAK Digital Still Camera

 Nutrition Talk

Continue reading The 6 Colours

Bike Maintenance Workshop

Bike Maintenance Workshop

On Sunday afternoon we gathered at the band hall in Garvery’s carpark for a workshop on bike maintenance givenby Dick McElligot of Kingdom CC.

Targeted at those who knew little or nothing about basic bike maintenance, the talk was nevertheless extremely informative and packed with great tips, helped along by Dicks vast experience and humorous delivery.

The talk covered a wide range of topics in great detail, including:

  • Cleaning your bike
  • Changing a tire
  • How to use CO2 canisters
  • Replacing handlebar tape
  • Bike fit
  • Safety/Security measures

Continue reading Bike Maintenance Workshop