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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.

Mallorca Spring Triathlon Camp with Joe Friel 

Start Date: 23 Mar 2013 Duration: 7 days

Triathlon Camp



Tri Dynamic is delighted to be organising another fantastic high attention triathlon training camp with Joe Friel in Mallorca from March 16th-23rd 2013. Several PRO cycling teams including SKY use Mallorca as their base for their Spring training camps as well as numerous professional triathletes due to the mild climate, bike friendly roads and excellent range of cycling terrains. 

Mallorca is the ideal place to improve your triathlon fitness and skills with coaching guru Joe Friel. He will be assisted by TrainingBible Coaching UK Director Rob Griffiths, a BTF Level 3 Triathlon Coach who also joined our sold out Joe Friel Andalucía Camp in 2012. The camp will be limited to a maximum of 20 participants to ensure that everyone gets lots of individual attention and coaching from Joe Friel and Rob Griffiths. The aim of this camp is to improve your early season fitness with a dedicated warm weather training week building towards race season and most importantly to learn to train and race smarter by working on your skills in all three disciplines. Book soon to ensure this great early booking discount, prices go up on 5th October!


Facilities – BEST Centre Mallorca

The camp will take place at the BEST Centre in Mallorca, which has welcomed 35 Olympic and World Championships medallists since opening its doors in 2009. It is located in the south of the island, a short transfer from Palma de Mallorca Airport (PMI). The BEST Centre has hosted dozens of national swimming federations and plays host to the Mallorca Olympic distance triathlon each year.

The area is the perfect venue for a triathlon training camp due to the fantastic facilities across all three sports which are available including a state-of-the-art, outdoor 10 lane 50m pool with permanent video cameras installed at the underwater viewing windows. Everything is within a few minutes’ walk from the fantastic 4* hotel which we will be staying at including access to a fantastic 10k soft surface running trail which is ideal for run training and brick sessions.

Location - Mallorca
Mallorca is fast becoming a mecca for triathletes with several pro ironman athletes calling it home including some of the biggest names in the sport including Andreas Raelert, Jan Frodeno, Daniel Unger, Marino Vanhoenacker, Sandra Wallenhorst and Normann Stadler, all of whom have chosen the BEST Centre and Mallorca as the location for their preparation camps. 5 x Olympic Champion Ian Thorpe has also been training here preparing for his swimming come back.

There is superb sheltered open water swimming off the immaculate beaches and crystal clear water on either side of the town. The island of Mallorca is a cyclist’s haven because of the excellent road conditions and the quality of challenging terrain. Take a trip up to the mountains, with peaks higher than any in the UK, or ride the undulating terrain around Colonia Sant Jordi in the south and east coasts to build endurance or along the coast roads for recovery rides. For your hill reps, the renowned climbs of Son Salvador and Randa are just 20 - 30km away. Around Colonia Sant Jordi is some superb running. There are trails through the woodland behind Es Trenc Beach in 3.4km, 4.4km, 6.4 and 8km loops, as well as measured-distance flat runs on the quiet roads outside the town. But nothing is better than running along the wide, coastal pathways looking across the water to the island of Cabrera. 

This camp with Joe Friel is ideal for triathletes of all abilities whether you are preparing for your first Sprint of Olympic distance race or more seasoned Ironman 70.3 and Ironman competitors. Tri Dynamic camps with Joe Friel always have a friendly mix of nationalities and abilities with athletes making new friendships that continue throughout the race season with many of our customers meeting up at races or at future Tri Dynamic Camps. We have had novice triathletes right up to Ironman World Championship qualifiers as well as European & World Age Group medallists.

Everyone can benefit from working with Joe Friel, author of best-selling books The Triathlete’s Training Bible, Going Long and Your Best triathlon. Participants on our camps are often surprised just how much time Joe Friel spends with the athletes, he is passionate about helping triathletes to train and race smarter, leads every training session and is always happy to answer any questions. Athletes will be divided into ability groups so there will always be someone of a similar ability to swim, bike and run with and you will be supported by expert local guides on the bike rides along with Joe Friel and Rob Griffiths.

In the evenings there will be classroom sessions to go over the swim & run video analysis footage as well as covering key topics for improving your triathlon training and racing from Joe. Over the course of the week there will be between 12-30+ hours of training available and you can choose to do as little or as much as you like. This camp is about learning about how to train and race smarter as well as an early season fitness camp where you will improve your skills in all 3 disciplines. Transitions and open water skills workshops will ensure that you are race ready for the upcoming season.

For more information on what is included please click below:

Join Joe Friel in beautiful Mallorca for this amazing early season triathlon training camp!
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