CONQUER YOUR NEXT ENDURANCE GOAL

Find your limits

- then smash through them!

iTriCoaching is an holistic endurance sport coaching service based in Youghal, County Cork. We use the latest technology, online and in-person, to deliver the very best coaching and guidance for our clients.

We specialise in preparing athletes of all abilities, from beginner to elite, to compete in triathlon and adventure races of all distances and at venues all over the world.

Your dynamic personalised program that adapts as you do awaits.

Endurance Athletes

... need to possess a combination of physical endurance, mental strength, strategic planning skills and self-discipline that allow them to excel in the demanding world of endurance sport.

ARE YOU READY?

Everyone's Unique

The internet is awash with generic training plans that will get you to the finish line.

Your iTriCoaching coach will give you a personalised training plan that adapts as you do, delivering a more effective path to achieving your fitness and racing goals.

Proven track record

Coaching at all levels for over 12 years, our coaches have brought many to finish lines that they previously never dreamt of.

Since 2021 we have sent clients to Kona, to the IM 70.3 World C'ships, the ETU C'ships.

LET'S DO THIS!

"Unleash Your Endurance Potential"

Your training programme isn't just about the key endurance disciplines. The successful endurance athlete will have an approach that's much more than Swim, Bike, and Run.

The PILLARS outlined to the right are all interdependent. None can be developed in isolation and while all are equally critical to a successful outcome on race day, their proportions will vary depending on the nature of your chosen event.

Distance, duration, terrain, climate, your level of fitness and how well you have prepared, all play a role...it might sound overwhelming - but fear-not...

We've got your back at every level!

1,2,3. Endurance Training

Endurance training is of course the fundamental part of every training plan. The goal of endurance training is to gradually increase the body's capacity to perform arduous tasks over longer distances and in often challenging environments.

SWIM - BIKE - RUN - REPEAT

4. Transition

Transition is where races are won and lost at shorter distances and in the longer events it's where you feed yourself and prepare for the long bike and run ahead.

Proper practice will help you to prepare for T1 and T2, both in set-up and execution, to avoid mistakes on race day and get through without delay. Add to that, taking fuel at aid stations while on the bike and run are also valuable time-saving skills that we'll help you to perfect in time for your big event.

5. Nutrition & Hydration

Nobody can outrun a rubbish diet! Nutrition plays a key role in endurance sport that cannot be neglected. Our coaches are also Sports Nutritionists so we can guide you on what and when to eat and drink, both in training and on race day.

Your Nutrition and Hydration needs go hand in hand and together they are as individual as YOU and your race venue. They need to be carefully adjusted and proven to suit both you, your race venue, your physiology and the ambient conditions.

Many headline events offer sponsored nutrition on their aid stations, that can work with you or against you. Careful preparation can pay dividents so throughout your endurance training programme we will experiment to find what will works best for you and find a plan for you on your event.

6. Strength & Conditioning

Many argue that Strength = Speed in disguise. You can't fire a cannon from a canoe and so-many athletes mistakenly think that with a wetsuit and a bike, all they have to do is turn up and race. Sadly we see so many fail due to poor technique, bad habits, and the resulting recurring illness or injuries.

Proper attention to S&C means an athlete can be more efficient while at the same time less prone to injury and illness during harder periods of endurance training. You don't want or need to be big but you do need to be efficient and resilient because with these come success.

You iTri Coach will carefully tailor a personalised S&C programme for you, that carefully complements your endurance plan and will maximise your off-season training gains as well as helping with post training recovery and return to sport following injury or illness.

7. Rest & Recovery

Respect the benefits of Rest!

The entire concept of physical training for any sport is that we overload our body's systems in training to the point of almost damaging them. They then heal, bigger, faster, and stronger, making us better and fitter in turn....BUT ONLY IF WE ALLOW THEM TO!

There is no doubt that there's a buzz when you're having a great run of training. You struggle to justify taking a break from this high, for fear that you'll lose fitness but nothing could be further from the truth.

Rest and Recovery are your friends so Respect Them! We'll carefully design your rest days into your programme to reap the most in fitness without risking unnecesary injury.

Currently coaching athletes for these...

Every year we aim to attend and support at least one away event and an iTri coach will almost certainly be available at most home events to lend final nuggets of advice and moral support.

Away event of 2025 was IRONMAN 70.3 Alcudia in May, our choice for 2026 has yet to be decided.