Ten years after a brutal Ironman experience left me injured and burnt out, I returned to long-course triathlon for the Mallorca Half Ironman. Here's how I trained while maintaining strength, how race day unfolded, and what I'll change to go sub-5 hours next time.

FTP (Functional Threshold Power) is one of the most important metrics in cycling and triathlon training. It represents the highest power you can sustain for around an hour and acts as the foundation for setting training zones, pacing races, and tracking progress. In this article, you’ll learn what FTP is, how to test it, and the most effective ways to improve it using structured training.

After 10 days off getting married and exploring Edinburgh, I’m back to training with sore hamstrings and big goals. This cycle is focused on increasing my squat and deadlift, building my cardio base for a half Ironman, and maintaining my upper body strength.