David McNamee- An Insight

The Ironman World Championships in Kona have come and gone for another year. It always seems to throw up some surprise results and this year was no different. For most, the result of David McNamee may have been the biggest surprise. But for those who know David and have followed his career closely will know that although a huge result, it is not overly shocking. I have been lucky to have known David from the start of his Triathlon journey firstly as a fellow athlete, and then as a coach. Here is an insight into the man of the hour:

Hails from Irvine, Scotland.

2006- Transition into Triathlon from a competitive swimmer.

2011- World U23 siver medallist

2014- 7th Commonwealth Games, Glasgow.

2015- Took himself off the British Triathlon Performance program after realising he would not make the Rio Olympics.

Project long course/Kona begins.

2015- IMUK Champion/11th, Kona debut & fastest run split.

2016- 13th, Kona, in what was a disappointing race but valuable learning.

2017- Every race on the podium including 2 70.3 victories.

Unwavering self belief in his own ability, coupled with a proven ability to race.

Meticulous in his training & his attention to detail, from key sessions to pre-hab exercises. He gets the job done.

Ability to make sacrifices for the right performance reasons. Moved to Girona full time in 2015 to set up a training base.

Fantastic role model for aspiring professional athletes.



Ironman World Championship musings

It is almost the time of year again for the most hyped triathlon of the season. The Ironman World Championships in Kona, Hawaii. Here are some thoughts leading into the race and general musings.


It’s just another race, yet for some reason it it is treated differently by some athletes.

Which athletes have kept to themselves, avoided the media & flying under the radar? 

Can anyone topple Jan Frodeno & Daniela Ryf?  

Who is carrying a little niggle or battling a slight illness?  We will only find out on race day.

Who are going to be the early hitters who could shape the race early on?

Who are the athletes that could feature but are not getting talked about pre race? 

Will the online coverage and commentators analyse the whole race and read how it is unfolding or just focus on the leaders?


I can’t wait to watch the drama unfold and best of luck to every athlete racing.


Transitions- Common myths

You spend a lot of time training to become fitter and faster. A lot of time can be saved for no extra fitness required. Just a little practice and confidence. Below are some myths that many athletes might believe-


Only Pro’s can have their shoes on their bikes and do running flying mounts. 

Answer- Absolutely not. Anyone can do this and is such an easy way to gain time and make yourself look like a pro! You just you need to be taught and then practice. This video clip I took has some good and not so good examples!

Tip– Put elastic bands on your shoes and attach them to the front derailleur/rear skewer to keep them horizontal so when you jump on your bike your shoes stay still and not flip round in circles.


You are never allowed to wear your number belt under your wetsuit. 

Answer- Most races will allow you to do this. Just double check at race briefing. If you are then go for it. One less thing to worry about when you get to your bike.

Tip- Make sure your number belt is just above your waist so that when you take your wetsuit off it shouldn’t come off too.

Biggest errors in Elite Olympic distance triathlon training

The WTS racing season is finished for another year. From my observations & experience, here are some of my opinions of errors made during training.

Too much training based around other athletes, rather than what you need to do.
Tip: Be selfish, and put yourself in an environment where your needs are met.

Not enough recovery.
Tip: Make sure you take a 20 minute power nap during the day & bed at a sensible hour.

Doing that session even when you are a little sick. You are much better leaving it for another day.
Tip: You are more likely to benefit in the long run rather than dig a hole by doing the hard session.

Too much reliance on coach, physio & other practitioners & not enough responsibility taken by the athlete.
Tip: Learn to be self-sufficient.

Off-season racing- Cyclocross Top Tips

The Triathlon season may be finished but it doesn’t mean you have to stop racing over the winter months. Cyclocross is an ever growing sport and a great way to improve your bike handling skills and get in a hard session whilst having fun. The first race of the new season starts tomorrow at Callendar Park in Falkirk.


My top tips to get round that little bit quicker-


  • Tyre Pressure- This is critical and depends on the weather on the day. I recommend around 35-40psi. Sometimes even less.


  • Gearing– Know the course and be in the correct gear at the right time. Make sure you have momentum to get through any boggy section or short steep hill.


  • Stay relaxed– It is important to keep nice and relaxed on the bike and get your centre of gravity and chest low


  • Don’t be stubborn– Sometimes it is quicker to run with your bike on certain sections.