Happy New Year and Welcome to our First Coaching Tips of the Year!

The new year often inspires people to set fresh challenges and map out their year ahead. Many of you are likely finalizing your race calendars for the season. Whether it includes one race or several, whether it’s your first or fiftieth event, we all share the same goal: running down that red carpet to hear the famous words, “You are an IRONMAN.” Each of you has your reasons for pursuing this challenge, and we’re here to help you cross that finish line.

As the new year begins, it can be tempting to jump headfirst into training. Many of us may have taken it easier during the holidays, or perhaps training is entirely new to you. While the eagerness to dive into a new plan or return to peak form is understandable, rushing too quickly can lead to injuries, physical exhaustion, or mental burnout.

Research into musculoskeletal injuries among long-distance triathletes found an average of 2.9 injuries per athlete per year, often due to overuse or insufficient strength-building. Common injuries involve the knees and back, which can result in significant time away from training—something we all want to avoid.

Let’s kick off training for this year’s goals, but remember to build gradually, and take time to rest and recover. While it sounds straightforward, it’s often overlooked, and your body will thank you for it in the long run. If you don’t already have a training plan, there are excellent resources available online, including books, sample plans, and platforms like TriDot. Use these as a foundation, but ensure your plan works for your unique circumstances, factoring in family, work, and other commitments. A well-structured plan not only helps you progress steadily but also ensures you prioritize recovery time.

Even if you’re an experienced triathlete, remember that our bodies adapt and change over time due to factors like age and environment. Take a moment to assess how you’re feeling now, and adjust your approach accordingly. The ultimate goal is for all of us to make it down that red carpet strong and proud!

Don’t forget to join our Team IMF Strava Club, where you can connect with others who share your goals. It’s an excellent way to track your training and support one another with cheers along the way—especially when training gets tough. Remember: Anything is Possible.

If you’d like to try TriDot, the official IRONMAN training platform, please let me know, and I can set up a free trial for you. From personal experience while training for my next event in July, IRONMAN Leeds, I can highly recommend it!

Let’s start 2025 strong—but remember, don’t push too hard too soon. We’re excited to see what this year holds for each of you! If you have any questions or need additional training support, don’t hesitate to reach out. Let’s make this an unforgettable season!