My 2014 Race Schedule

Now that the off-season is well over it’s time to put a plan of action together for the duathlon/triathlon season and get it right to peak for those all important ‘A’ races. There are nearly 20 races I have penciled in for myself from February to September – Duathlons, Triathlons, Half Marathons, 10 Mile, and hopefully 1 or 2 shorter 5-10km road races along the way.

That may seem like a hell of a lot of races but compared to last year its actually down! I know the ideal season should be less cluttered with probably half as many races, but, to quote another duathlete age-grouper’s blog, I get a buzz out of racing, and that’s the reason I train. Train to race, not train to train“. I just love the buzz of getting out to race and if it means losing a number of weekends of perfect long distance training, I’d happily sacrifice it to keep my adrenaline levels regularly topped up!

The vast majority of the races below are ‘C’ or ‘B’ races, with the season focusing on 3 ‘A’ races – The National Duathlon Championship (April), The National Olympic Championship (June), and the Budapest Ironman 70.3 (August) – 3 peaks in 1 season, can it be done? Do I even know how to have 1 peak?! It will definitely be a new type of season for me and one which will be a massive learning process, as I am going ‘long’ for the first time ever meaning short distance speed will suffer, but as I am also trying to have my best Sprint/Olympic season for the National Series it’s going to be a bit of a mix and match training schedule!

It is always important to set yourself goals though and for 2014 its;

  • GO LONG! Take on the 70.3 distance for the first time and try get my target race time. Budapest Ironman 70.3 will be the main race for the year and everything builds towards this. I won’t say my target time yet for fear of jinxing it but I’ll go into it in further detail in a post dedicated to my preparations for this one race
  • Target the Triathlon Ireland National Series (NS) races and improve my overall position from 63rd last year to sub 60th. I’m moving into a new age category this year, 30-34 year old, tougher than the 25-29 I enjoyed for the last 2 years, so the goal is to finish inside the top 15 here.
  • PB’s in 10k (sub 35min), 10mile (sub 58:30min) and Half Marathon (sub 80min)
  • Train smarter across all 3 disciplines, have a more focused and efficient race strategy and keep the body free from injuries (lost total of 5 weeks during the racing season last year with illness, and hip, leg and back trouble!)

[*NS = Triathlon Ireland National Series Races]

Fingal Duathlon / 1st Feb = C Race

Kilkenny Duathlon / 2nd March = C Race
Ballycotton 10 Mile / 9th March = B Race (aiming for 10 Mile PB)
Fingal Duathlon / 15th March = C Race
Naas Duathlon / 23rd March = C Race

National Duathlon Championships / 5th April = A RACE
Race TBC

Stoneyford 10k / 10th May = C Race (TBC)
TriAthy Olympic Tri (NS) / 31st May = B Race

Phoenix Park Duathlon / 4th June = C Race
Mullaghmore Sprint Tri (NS) / 14th June = B Race
Hell of the West Olympic Tri (National Champs) (NS) / 28th June = A RACE

TriAthlone Sprint Tri (NS) / 5th July = B Race
Phoenix Park Duathlon / 9th July = C Race
Two Provinces Tri (NS) / 12th July = B Race
Half Marathon, TBC = C Race

Phoenix Park Duathlon / 6th August = C Race
Caroline Kearney Olympic Tri (NS) / 9th August = B Race
Ironman 70.3 Budapest / 23rd August = A RACE

Blacksod or Belfast Olympic Tri (NS) / 7th or 13th September = B Race
Only doing one of the above races if require additional NS Points!

The main reason for writing all this down was so people see it and then I’ll have to stick to it. However, all above are liable to change depending on my humour…. 😉

Some more 10k Ray posts you may enjoy –
– Yummy Cheao Homemade Protein Bars
– Let’s Go Country! Online Articles on Cross Country Running
– Triathlon Ireland National Series 2013 Wrap Up
– World Triathlon Championships Race Report

Follow me on
Twitter –
Instagram –


10k Ray Blog – 2013 in Review (Compiled by

The stats helper monkeys prepared a 2013 annual report for this blog. 2013 was the first year I started blogging about my highs and lows running and racing triathlons and I hope to go bigger and better in 2014!

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 2,500 times in 2013. If it were a cable car, it would take about 42 trips to carry that many people.

Click here to see the complete report.

10k Ray National Series 2013 Wrap Up

national series logo 10k Ray

It was a long hot Summer…but I’m glad the constant fatigue of racing triathlons nearly every weekend is over and I get to reflect back on the season that was, along with also getting back into having a normal social life! 🙂

This was the first season where I actually put a plan together, in terms of what races to target and how to structure my training. It wasn’t a perfect season by any stretch of the imagination but I was happy to see certain things go certain ways and also see a clear increase in performances as the season progressed. Lots of training is great of course but structure and how you move through an entire season is more important and with everything I experienced this season in trying to get it right I can’t wait to get into the 2014 season and hone it even more!

10k ray triathlon blog - yearly wrap up - excuses picThere were some set backs and changes I would have made to my National Series plan looking at how results went overall. Such as missing out on the Valentia Sprint after it was turned into a duathlon, missing a massive field and opportunity for points at the TriAthy Olympic due to bad back spasms coming from over-training (collapsing at a track race and not being able to move for 4 hours is bad right?) and not realising that Lough Key was hosting such a large field of 500+ racers, where again great points were on offer. Also, I left it until my last 2 events to race my first Olympic distance triathlon and ended up doing 2 within 6 days, with the fatigue from the first one definitely feeding into the second one. I’ll be a little bit cuter and quicker off the mark with planning and booking in my races next season…and also try not to collapse from training again 🙂

There is also the can of worms of how Triathlon Ireland actually work the National Series and how points are allocated, but that would need a blog post just for itself!!! 🙂

My basic aim for the season was to improve on last years position and points, which I managed to do so and with some change left over, getting 543.785 NS points compared to 511.265 in 2012, dropping from 141st overall and 23rd in my age category to 63rd overall and 12th in my age category. All in all I was happy enough with my place in the rankings, considering the massive increase in racers, the far higher levels of competition, the fact I missed 3 big points scoring events and that I pretty much completely suck at one of the disciplines…swimming!!!

National Series Points – 543.785 points
Overall Irish Ranking – 63rd
25-29 Year Old Age-group Ranking – 12th
Club Championships – Kilkenny Tri Club – 9th (top 6 male athletes)

1/ Mourne Olympic Triathlon – 110.84 points
Time – 02:17:46 / Overall Position – 24th
Age-Group Position – 4th 25-29
10k Ray Race Report – Click here

2/ Loughrea Sprint Triathlon – 109.316 points
Time – 01:07:59 / Overall Position – 30th
Age-Group Position – 4th
10k Ray Race Report – Click here

3/ Triathlone Sprint – 108.814 points
Time – 01:09:35 / Overall Position – 61st
Age-Group Position – 8th
10k Ray Race Report – Click here

4/ Two Provinces Sprint Triathlon – 108.092 points
Time – 01:06:43 / Overall Position – 40th
Age-Group Position – 7th
10k Ray Race Report – Click here

5/ Dublin City Olympic Triathlon – 106.66 points
Time – 02:17:07 / Overall Position – 38th
Age-Group Position – 6th
10k Ray Race Report – Click here

North Tipp Sprint Triathlon – 100.635 points (not counting)
Time – 01:13:26 / Overall Position – 63rd
Age-Group Position – 8th

Full results of all athletes in the National Series can be found here
Full results of National Series Club Championship can be found here

Follow me on
Twitter –
Instagram –

Photo Gallery – World Duathlon Championships 2012 -Nancy, France

Last year I had the honour of getting to represent Ireland at the World Duathlon Championships, where the World Paraduathlon Championships were also being held. It was a great experience and something I recommend to any triathlete who gets the chance to race for your country at any of the International Triathlon Union (ITU) or European Triathlon Union (ETU) events! Below are a selection of photos I have had sitting on the hard-drive for the last 10 months. Images are all my own! These are just a handful of images I took. For the full batch click here to visit my Flickr page 

Follow me on
Twitter –
Instagram –