Super Star Age Grouper, Nikki Mathews (4th in AG 2019 IRONMAN World Champs) and IRONMAN Coach Rob Dallimore hosted a Q&A session for the women travelling to the 2023 IRONMAN World Champs in Hawaii. We go over a bunch of things, including course notes, race day strategy, getting around town, places to visit and there were some excellent questions too.  Check it out if you're interested in what was said

This is a recording of a webinar Coach Rob hosted on 14 September 2023.  In the meeting Rob introduced key aspect of the courses, discussed the challenges of training for these events and outlined how the training may look for it. There were some great questions from the audience too If you're interested in following the Foot Traffic Coaching Race Specific Training Plans for these events you can find out more in the link...

Coach Rob sits down with Professional Athlete, and Foot Traffic Coach, Rebecca Clarke about her maiden IRONMAN 70.3 win. We discuss the race, her training going into it, and how her season has progressed on the way to the peak of her season in a few weeks time, at the IRONMAN World Champs in Kona.

Coach Rob talks through the final prep, and all the important race day things, to the Kiwis and Aussies racing the IM World Champs in Nice, France.

Coach Rob Dallimore and Moss Burmester discuss Moss' fantastic debut IRONMAN performance, at IMNZ in March 2023. Moss followed the Foot Traffic Coaching IMNZ Race Specific Training Plan. Following the plan carefully and trusting the sessions prescribed, as well as being meticulous with sticking to his training zones, set him up for a great day. You can sign up for the IRONMAN 70.3 Taupo 2023 and the IRONMAN NZ 2024 Race Plans now by clicking the link...

Last week Paratriathlete Kurt Peterson and Coach Rob Dallimore travelled to Long Beach, California, for the World Triathlon Elite Paracup event. This was the first race in the qualifying window for Kurt to reach the 2024 Paris Paralympics. As it turned out the race didn't go quite to plan, but for the whole week there we had plenty of highs and learnings. The path to the Paralympics is a tough one, and there's a lot of navigating to be done, but Kurt and his team are determined to push on to...

Heart rate monitors have become essential tools for athletes and fitness enthusiasts to track their heart rate during workouts and monitor their overall cardiovascular health. However, encountering issues with heart rate monitors can be frustrating. Coach Rob discusses troubleshooting tips to help you address common problems such as connectivity issues, inaccurate readings, or discomfort.  By following these troubleshooting steps, you can get your heart rate monitor back on track and continue...

Rolling starts were introduced to IRONMAN Triathlons as a way to mitigate congestion and improve safety during the swim portion of the race. How you tackle a rolling start may have an ipact on your race, so go into it with the best strategy that works for you. Coach Rob shares his ideas around Rolling Start strategy. To race an IRONMAN Triathlon with a rolling start, here are some tips:-Know your estimated swim time: When registering for the race, provide an accurate estimate of your swim...

Coach Rob took a stroll through the IRONMAN Cairns Expo. It was a warm sunny day, vibes were cool, people were pumped and there were some cool brands on display. Unfortunately we only got a chance to talk to a few as it was pretty busy, so thanks to those who were able to chat for a few minutes. Links to those companies are...

Optimizing recovery after exercise is crucial for athletes and fitness enthusiasts to enhance performance and prevent injuries. Sleep, nutrition, massage, pneumatic compression devices, and percussion devices are all effective modalities for enhancing recovery.  Here at Foot Traffic we use and trust the Recovery Systems pneumatic compression boots. They are simple to use, offer the most amount of customisation, are portable and have the highest compression rating of any others on the market....

IRONMAORI Toa scholarship recipient, Tiwai Wilson joins Coach Rob Dallimore on a run through of the 24 Week Race Specific Training Plan. The plan is broken into 6 x 4 week blocks, and each block is structured to help bring your fitness up to the necessary level to race the IRONMAORI Toa at your best. We have Beginner, Intermediate and Advanced level plans, so everyone is catered for. Details on how to sign up to the Training Plans can be found in the link...

Foot Traffic Coaches Anna Lorimer and Rob Dallimore discuss the importance of carbohydrate intake in endurance sports, particularly in triathlons and Ironman races. You will learn that carbohydrates are crucial for providing energy during prolonged exercise and that ingesting exogenous carbohydrates (consumed during the race) improves performance and prevents fatigue. The recommended intake is typically between 30 and 60 grams per hour, but recent research suggests that higher amounts, up to...

Coach Rob Dallimore discusses the tyre and tyre pressure choices he has on the various bikes and wheels he uses. This Podcast follows on from an article written by Rob, which you can find on the Foot Traffic Coaching website in the link belowhttps://foottrafficcoaching.com/articles/bicycle-tyres--it-s-not-like-it-was-in-the-90-s

Dan Feisst and Cam Harper

Hear from a few of the Foot Traffic athletes, some run tips from Coach Mark Bowstead, and the race day weather forecast from Katy

We have the voice of IRONMAN, Mike Reilly and Performance Bike Tuning's Ben Marshall talking about the Bike Course

Get all the low down on Aid Stations from Westie the IRONMAN NZ Aid Station Director

Coach Rob takes you through a few of his favourite eating spots in Taupo, and he chats with Truck, the IMNZ Course Director about the swim on race day

Coach Rob Dallimore chats with Foot Traffic Coach Anna Lorimer about the choices athletes should make around eating in the days before and after their IRONMAN race.

Coach Rob Dallimore talks you through his IRONMAN New Zealand race week routine.

Rob talks to applied biomechanist Greg pain about avoiding fatigue during an ironman through biomechanics

Lessons take into IMNZ 2020 from Rob Humby's first Ironman and winning his age group at Ironman New Zealand in 2019

Some immediate post race tips from experienced Foottraffic athletes. how to finish, what to eat, what to do in the recovery tent and what to think about after the race

Foot Traffic head coach and 10 x Ironman New Zealand finisher Rob Dallimore chats with Foottraffic athletes who have previously raced Ironman New Zealand and their top tips for race week.