TriForce Update– (Almost) End of Season Edition

“The only mistake I ever made in an Ironman is running too slow.” – TriForcer Rob Gray


In this issue: * coach will be in Ireland * good luck to Sian, Rob, Frederic and Elmar * join the TriForce Strava Club

Reminder- I’ll be in Ireland until 10/29.  All of your schedules should be fully loaded until 10/30.  I expect I’ll have limited access to email, but please do email me any questions you have and I’ll respond when I do get email access.  This month has been unusual as far as travel– when I get back things will return to business as usual and we’ll officially kick off the 2012 season.

The Finbar Coady Show- Ireland's #1 One Man Show! (according to

Good Luck to Everyone Racing in the Next Couple Weeks

    • Sian “The Afterburner” Turner is racing at the Xterra World Champs in Maui!  Good luck Sian– Lance says the course is “tough but fun” — so it sounds like just your type of course.  In case anyone is curious about the new Maui race course, here’s a video describing it:

  • Rob “An Ironman Per Day” Gray is doing the Morgan Hill Marathon This Weekend.  This weekend he finished up his last little taper workout of 3 hours of steady running plus several threshold intervals “until it hurt too much.”   (I don’t know why I encourage him by publishing this stuff!)  Good luck Rob– race smart & kill it!  The team has been crushing it in running races this year and the pressure is on you to keep the streak going!

  • Good luck to Elmar At the Beach to Battleship full IM distance race on 10/29.  Elmar prepared by following the TriForce 10 hours per week training plan.  Follow your nutrition plan, race smart & have fun!  Remember that wearing your TriForce top makes you 10% more aerodynamic.
  • Good Luck To Frederic “Fast Freddy the Frenchman” (pictured below) Who is competing in a half marathon on 10/30.  After his 10k PR we’re excited to see how he does at the half marathon distance!

Fast Freddy Flying in France!

TriForce Strava Club – Join

For those of you on, join the TriForce club.  The passcode is the name of a giant software company that rhymes with shmoogle.   If you’re on Strava follow me & I’ll follow you back– I love getting my morning emails telling me what you guys have been up to.   Plus, our club numbers look pretty bad since it’s just Sian right now!

About Coady

Lucky to be coaching some really awesome & fun people!
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