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Coaches Top Tip

  • Try hard or perform well? Which is preferred for your brain surgeon? It's the same for athletes. Train for performance, not effort.
  • In the spring you may begin to feel bullet-proof. Resist the temptation to leap tall buildings. Patience!
  • The harder your hard workouts, the easier your easy ones.
  • Want to be excellent? Everyone has the desire to excel; few have the will to make it happen.
  • You can't make a tired muscle stronger. You can only improve its endurance.
  • Being 100% healthy is more important than being 100% fit. Don't force it in the early stages of injury or illness. Back off.
  • For the experienced athlete, intensity, not volume, is the key.
  • I discover who I am when I race.
  • Training your muscles is much more important than training your heart.
  • Training is science. Racing is art.
  • True champions win, but they also know how to lose.
  • Swimmers, golfers and tennis players practice skills daily. Too many runners and cyclists just run and ride.
  • Everyone has the will to win. It's the will to work that makes winners.
  • The closer to your A-priority race the less important volume becomes and the more important intensity & duration become.
  • Focus on the process, not the outcome.
  • The 2 main elements of recovery are sleep and nutrition. Neglect either and recovery is prolonged.
  • Whether you're a pro or novice, only 3 things can be changed in workouts: frequency (how often), intensity (how hard), duration (how long).
  • When you come into top form you experience physical changes that border on astonishing.
  • Do you accept setbacks as steps on the way to success or as signs you simply can't do it?
  • Discipline: how important to you are nutrition, sleep, periodization, goal setting, sport skills, attitude, health, strength?
  • What does it take to be mentally tough for sport? Dedication. Discipline. Confidence. Perseverance.
  • The most common mistake athletes make? Not enough rest. Rest is when fitness happens.
  • No dreams, no goals and no priorities means permanent mediocrity.
  • The bigger your athletic goals, the more your lifestyle must be focused on achieving them.
  • Most athletes don't get how important movement economy is. Most would go faster from improved economy than from improved VO2max.
  • As you approach race day your training should become more like the race. This is the foundation of periodization.
  • The common denominator for all of the best athletes I have known is a 'can-do' attitude.
  • Four words are the keys to success for top performers: Just a little more.
  • Good athletes don't become good by training randomly. You need a plan to achieve your goals and purpose for each workout.
  • Do the least amount of most specific training at appropriate times that produces the desired results. All else is overtraining.
  • I see many goals that are actually wishes - vague desires for grand achievements that are poorly defined. Clarity is needed for success.
  • Recovery is just as important as a hard workout. Train hard. Rest harder.
  • Racing is how I find out who I am, what my limits are, and how I can overcome them.
  • Best way to improve running? Frequency. Most common cause of running injuries? Frequency.
  • A hard workout only creates the potential for fitness. It's realized when you allow for recovery.
  • Peak athletic success takes months and years, not hours and days. Be patient and train consistently.
  • High frequency improves sport skill efficiency. High duration does the opposite.
  • Consistent and moderate training are the keys to success in endurance sport.
  • To run or climb faster remove excess weight, increase muscular power, or, preferably, both. It's hard to be fast dragging an anchor.
  • 1 pound of excess fat costs roughly 1.5 watts on a climb and 2 seconds per mile when running a 10k.
  • The fastest way to raise your VO2max is to lose excess weight.
  • If you haven't changed your mind on how you train in 2 years, check your pulse. You may be dead.
  • In order to find your limits, it is sometimes necessary to exceed them. But rarely.

Italian Triathlon Camp with Joe Friel + Nove Colli Option 

Start Date: 11 May 2013 Duration: 7 days

Triathlon Camp


We are delighted to be heading back to Riccione with Joe Friel for a second year. Here is your opportunity to spend a fantastic week with Coaching legend and author of the Triathlete’s Training Bible Joe Friel, in Riccione, on the beautiful Adriatic Riviera of Romagna, Italy. At the end of the week you will also have the opportunity to extend your stay and take part in the world famous Gran Fondo Nove Colli. We had a fantastic camp here in 2012 and this one promises to be event better. Check out the camp report on Triathlete Europe photos from 2012 here.

The area surrounding Riccione is where Marco Pantani lived and trained.There is a wealth of cycling options from the flat rides in and around the charming coastal towns right up to the lofty heights of the Barbotto Pass and the climb up to the Garfagnana Milestone. You will come under the guidance of world class Coach Joe Friel and TrainingBible Coaching UK Senior Coach Will Newbery. The camp will take place from May 11th-18th 2013. This area is perfect for a triathlon training camp with both professional cycling and triathlon teams including Fasso Bortolo, Cofidis and the Italian National Triathlon Federation choosing to train there for its good climate, quiet roads and stunning and varied riding routes.

The major focus of this week will be cycling and building base endurance and skills in all three disciplines for the upcoming race season. Book by November 6th to benefit from our early booking discount.

Special Opportunity to take part in the Gran Fondo Nove Colli
Tri Dynamic is able to offer participants on this camp the very special opportunity to extend their stay and take part on one of the most famous one day bicycle races in Italy and the world, the GranFondo Nove Colli. This is a challenging 200km or 130km Gran Fondo which takes in over 3500m of vertical climbing. Our camp ends on SAT 18th May but for those who would like to extend their stay a few extra days to enjoy the wonderful food, riding and culture we can offer you the opportunity to take part in the Gran Fondo Nove Colli which is on SUN 19th May. Entries for this event are extremely hard to come by and all 13,000 places usually sell out within 7 days. We have a limited number of guaranteed race  entries but early booking for this is advisable. We can arrange for your race entry as well as taking care of your transfers to and back from the race. Contact us to book this and it is advisable to book early.


We will be staying at a fantastic 3* hotel by the sea. With excellent facilities within a short walk or cycle we can choose from a range of outdoor and indoor 50m swimming pools. We will also be using the nearby athletics tracks for speed and technique sessions. We will have our open water swim sessions at the beautiful sandy beach adjacent to the hotel. In 2012 Riccione once again hosted the FINA World Masters Championships in swimming, diving, water polo, open water and synchronized swimming.

Joe Friel will be assisted by TrainingBible Coaching UK Senior Coach Will Newbery, who is also the 2012 National Age Group Champion at Olympic distance ((1.56) and a 9.41 Ironman competitor. During the week you will have your swim stroke analysed in the pool as well as your running form and receive coaching both in evening classroom sessions and whilst out biking and running in the beautiful Italian countryside around Riccione. Joe Friel and his team will be present at each session during the camp and will cover a range of topics in evening classroom sessions including training, racing, nutrition, bike set up and pacing strategies. Numbers will be limited to ensure that each participant gets the maximum possible attention from Joe Friel and his team.

Who is the camp for? This camp is more suited towards stronger riders as there are a lots of hills ranging in gradient from steady 3-4% right up to 20% and above depending on where we go! Climbs range between 1km-10km and above. You would need to be comfortable riding your bike for between 3-4 hours including quite a lot of climbing as the area is wonderful for this, attracting cyclists from all over the world the wonderful cycling terrain. With mapped routes, experienced local knowledge and vehicle support on all long rides everyone will have someone to train with and enjoy the wonderful range of training available. We will have the support of local expert guides who will take you on the best roads that the region has to offer. We will split the group up into different ability groups so that those who want to ride longer and hillier can do so and those happier to ride at a more leisurely pace and enjoy the stunning scenery can. This camp is designed so that not only do you come away fitter from the weeks training and coaching but also that you leave having learned to race and train smarter from the world class coaches you will work closely with during the week.

To take advantage of our early booking discount book beofre NOV 6th 2012.
**For more info please select the PDF below.**

Situated in Northern Italy in the Province of Rimini, Emilia-Romagna, Riccione has amazing scenic rides, fantastic sports facilities and the beach right on the doorstep.
More Information: Click here to download document
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