In October 2024, I was at home, glued to the Ironman Tracker and WhatsApp, following almost 30 of my clubmates as they took on Ironman Barcelona in Calella. Watching their dots move across the map and seeing those finish-line photos was both emotional and inspiring.Somewhere between cheering from the sofa and reading their race updates, a thought crept in: maybe one day, that could be me.Twelve months later, on October 5th, 2025, I stood on that same beach in Calella — not as a spectator, but as an athlete about to take on one of the toughest endurance events in the world.

How It All Began

My triathlon journey started in the summer of 2021, when our club ran a “Try-a-Tri” programme. I had no idea what to expect, but I loved the mix of challenge, variety, and camaraderie.

From there, I was hooked.
In 2022, I took on my first official races:

• 🏊‍♂️ Sprint Triathlon – Limerick
• 🚴‍♂️ Olympic Distance – Fermoy (June)
• 🏃‍♂️ Half Ironman – Cork (August)

Crossing the line in Cork felt like a huge milestone — the longest and toughest event I’d ever done. I promised myself a two-week rest… which somehow turned into two years and two months!

Life, work, and family took over. Training slipped away, and before I knew it, triathlon had become a distant memory.

---

The Spark Returns

Then came October 2024 — Ironman Barcelona. Watching my clubmates conquer the course reignited something in me. I missed the training, the structure, and that shared sense of purpose.

So, I made a decision: I was going to Calella in 2025.

---

The 2025 Season: Building Back

To rebuild fitness and confidence, I planned a realistic season leading up to the big one:

• Sprint Distance – Joey Hannan, Limerick (April)
• Olympic Distance – Waterville, Kerry (June)
• Half Distance – Kenmare (August)

Everything started well — I was training consistently, feeling stronger each week, and rediscovering that rhythm. But by mid-summer, things changed.

---

Setbacks and Self-Doubt

When August arrived, I had to make a tough decision: defer to next year, or go for it anyway.

With two young kids and a busy family life, I wasn’t sure I had another 12 months of full training in me. So I made the call — I’m going for it.

I cancelled the Kenmare Half to rest and refocus. My goal changed from chasing a time to simply finishing under the cut-offs.

---

Twelve Months of Training

Over the 12 months leading up to race day, I logged:

• 🏊‍♂️ 22 hours swimming
• 🚴‍♂️ 145 hours cycling
• 🏃‍♂️ 77 hours running

That’s about 244 hours total — and yes, I definitely could have trained more! But it was the best balance I could manage between work, family, and life. Some weeks went perfectly; others, not so much. What mattered was consistency and finding a way to keep showing up.

---

Race Day: Calella, October 5th, 2025

The atmosphere in Calella was incredible — the music, the crowd, the energy. Thunderstruck blasted through the speakers as we waited to start, and the MC’s motivational speech sent chills down everyone’s spine.

Standing there among thousands of athletes, I felt a mix of nerves and excitement. We all knew what lay ahead — 12 to 16 hours of swim, bike, and run — but first, we had to get to T1.

The swim was surprisingly enjoyable — warm water, a gentle rolling swell, and that surreal moment of realising I’m actually doing this. I found my rhythm early, sighted off the buoys, and soaked it all in.

The bike course was long, fast, and scenic, with stunning coastal views and plenty of time to think. By the marathon, it was pure grit — the body was tired, but the mind was stronger. Every kilometre was a battle, every aid station a small victory.

And then came that final stretch — the red carpet, the lights, the cheers.

“Stephen, you are an Ironman!”

Unforgettable.

---

Lessons Learned

This journey wasn’t about perfect training — it was about perseverance.

I learned that success isn’t always about splits, times, or targets. Sometimes it’s just about showing up when things haven’t gone your way. It’s about adapting, trusting yourself, and remembering why you started.

The support from the triathlon community, training partners, and my family made all the difference. No one does an Ironman alone.

---

Final Thoughts

If you’re thinking about taking on an Ironman — don’t wait until you feel ready. You’ll never feel 100% ready. Start where you are, do what you can, and keep showing up.

Because when you finally cross that finish line and hear those famous words, you’ll understand:

It’s not just about becoming an Ironman — it’s about becoming the kind of person who never gives up.

---

Author

Stephen O’Flaherty
Tri Club member and first-time Ironman finisher, Calella 2025.
Loves early-morning rides, cold-water swims, and strong coffee.

Tracks are provided for your information. Ride at your own risk. Take precautions when cycling.

Apologies for the poor readabilty on the track selection .. working on it.

Hoping to build up a searchable library of local routes that will be handy when members try to plan a spin. Feel free to add your own below.

---

Results

Photos

From Fear to Finish line

On the 16th of April, coach texted me: “Would you be interested in an entry to the TA100 in Athy?” I did not immediately say yes or no. I asked what would be the distances. He replied “2km swim – 80km bike and an 18km run. I replied “Aww not too bad,” I thought. Still, I did not commit on the spot. I had a physio appointment that week, and the race was going to fall on my son’s birthday weekend. So, I want to talk with him first and get an approval from the physio as I was still recovering from a calf muscle injury.

By the 24th of April, the transfer was done. I was in. The race was set for the 31st of May – just five weeks away.

Reality sets in

That’s when the panic started. I did not have the gear and found out that I would need a wetsuit, since the swim would be in a river and I have a deep fear of dark water… how amazing, right? Thankfully, I had the loveliest support from the members of Mallow tri club. I reached out to people, and they were willing to help me to overcome my fear, but not just that, but with lots of advice, and encouragement. I felt part of something bigger than myself and that sense of community carried me through every stage of the journey.

Facing the challenges

I knew I had to train smart with limited time I had. I managed to do one brick session – bike and run – just to see how my legs would cope with the transition. But most of my training was focused on the swim, and because I didn’t want to put too much pressure on my calves. I spent a few evening at Ballyhass trying to get used to the wetsuit and the dark water. My breathing was messy, my focus was off and the wetsuit felt like a prison, and it kept rubbing against my neck – so uncomfortable. I was too nervours and some days I felt I wasn’t ready, or maybe this was too much, but everyone kept saying “you will be fine, just go with the flow.” Coach said to me ‘You are more than capable, you just need a little push.’” because I wasn’t planning to do anything this year but I believe that he knew I would be crazy enough to accept – but that sentence made a big difference.

Race Day: Holding it together / The swim

31st of May – On race day, I left early with my husband and kids still asleep in the car. I listened to music, trying to stay calm and remind myself: this is supposed to be fun. When we arrived, the energy was incredible. I met so many club members. We took photos, chatted, laughed. The support was everywhere. That pre-race buzz? Perfect. But the nerves didn’t wait long to return. As soon as I entered the river, my heart started racing, my breath was all over the place, the current was strong and people were everywhere kicking, crowding. It felt chaotic. I checked my watch and I wasn’t even closer to 400 meters, still so far to go. I closed my eyes, went back to all the tips I’d been given, and reminded myself: you can do this, just breathe and focus on your technique. I kicked a few people and got kicked a few times as well but nothing major. Once I reached the bouy at the 1km, the current helped a little. That second half of the swim felt smoother. I made it out of the water and sprinted to transition as I helped a guy with his stuck wetsuit.

THe bike ride: Snacks and Salutes

I grabbed everything I needed and jumped on the bike. I kept my pace steady. I didn’t want to burn out my legs before the run. The scenery was beautiful: a little town, lovely homes, sunshine – it all helped. The ride became more about enjoying the moment than chasing time. I ate all my snacks (and somewhere along the way I realised I might not love cycling as much as I thought). I dropped my bottle and panicked for a second, but decided not to stop as I was afraid it might cause an accident with other cyclists, but now I know why there were so many bottles around the course and how dangerous it is. I pushed a bit harder during the last 10km and rolled back into transition feeling proud, but tough. What made this part really special? I kept seeing members from Mallow tri club out on the course. We would wave, smile or salute each other. Those little moments meant so much- they gave me comfort, motivation, and reminded me of what community is all about. Each one felt like a little kick forward, just when I needed it.

The run: mindset, loops, and high-fives

Then came the run: 18 km, split into four loops. Just as I started, I realised I had to use the toilet – my biggest mistake ever! Trying to get the trisuit back on after was not fun. Thankfully, one amazing volunteer saw me struggling and helped me, and I was so relieved but ended up wasting so much time – though it was a very stressful moment. My knees started acting up early in the run, so I changed my approach: run a bit faster in short bursts, then slow down to recover. The loops were mentally tough, but surprisingly enough, I was able to count all without making a mistake, because when I’m on that type of pressure I get confused or forgetting things. I chatted with anyone who came near me along the way – it gave me a real sense of connection and made the run feel less lonely. Water stations were a godsend. I’d pour water over my head and neck for instant relief. I also kept running into Katie, one of our club members. We high-fived everytime we passed each other. Those tiny boosts of energy? Gold.

THe final push

With 3km left, I decided to go all in. I imagined someone chasing me and gave everything I had left. As I crossed the finish line, the cheering, the music, the energy was unreal. I finished stronger than I ever thought possible.

Final time: 5 hours, 51 minutes, 48 seconds. 6th place in my age category. I was beyond proud – I had set a goal to finish under 6 hours, and I did it.

REflecting on the Journey

Yes, I still have a lot to improve- especially on the bike. But this was a huge achievement for me. Not just physically, but mentally and emotionally. This triathlon reminded me why I love to challenge myself. It taught me that I’m stronger than I think and that the people around you can make all the difference. Question: Would I do it again? Absolutely!!!

To anyone thinking about taking on something that feels too big, too soon, or too scary: Say yes, then show up, then keep going, and do your best.

You never have to do it alone. <3

It’s nice to do a new distance once in a while. The T100 format in Athy this year replaced the old Double Olympic. The new distance is close enough to the old for meaningful comparison, but at the same time it’s different enough to take some of the PB pressure off.

I did the Double Olympic last year; my first time doing TriAthy. I was too focused on the full in Barcelona to really call it an A race, but definitely felt like more than a B race. I think it’s just nicely timed to be a checkpoint on how my training is going after the winter before I knuckle down to the long endurance sessions; the end of the beginning I suppose. Also a good way to check how my body responds to a hard effort. As I sit here I’m feeling tired but not exceptionally beat up, so I think I’ll chalk that one down as a success.

Process

I like the way not being too concerned about a finish time gives me space to mix things up a bit and try new things, like trying a new nutrition product or shifting the balance of training between bike and run. This time I decided to take a more deliberate approach to how I do my taper. Reading up a bit on some popular approaches, I decided to keep more-or-less the same pattern of weekly sessions but reduce the time spent to 60% two weeks out and then 40% on the last week.

Towards the end of the first week of this I felt more tired and sore than at any point since my Ironman, but I stuck with it and trusted the process and I think it worked out pretty well in the end. I felt sufficiently rested but without much trace of sluggishness from dropping the intensity. I think I’ll dial that one in for the Hardman in August.

Swim

A lot people mentioned the swim was a little more aggressive than usual. Whether it was just the increased numbers or something else I felt there was more contact than was strictly necessary, but it didn’t impinge too much on my enjoyment. It did make it a little harder to stick to the bank on the way upstream to minimise the current. Once I turned at the buoy I really enjoyed the sensation of the river pushing me along and I thought it was kinda cool to watch the vegetation whizzing by underneath me.

Bike

Last year my feet were freezing on the bike and I think as a consequence I found it hard to really get going. I threw a few toe warmers in my cycle shoes when I racked up and made sure I had dry socks rolled up and ready to throw on my feet and a towel to dry them off. With the shorter swim and slightly warmer water it probably wasn’t critical but I find with experience I’m more inclined to trade off a little time for comfort especially at the longer distances.

The bike was breezy, can’t deny that. A good motivation to stay tucked and aero on the bars though. I reckon it was the most I’ve managed to maintain that position on any race so far. Really liking the wireless blips on the end of the bars for easy shifting without changing position.

Run

I’ve been putting more emphasis on the run this year with the goal of reducing the sheer drudgery of running off the bike on a long race. I’ve been a fan for a while of Lawrence Van Lingen’s methods and I feel my running has become a lot more fluid and pain-free as a result of following some of his advice. I felt if I could maintain an average pace of 6 mins per km I’d be happy with that and I’m delighted to say I achieved that if only by the thinnest of margins.

One of the visualisation (manifestation?) techniques he described was to imagine you’re staying still and you’re pushing the ground out behind you with your feet. I tried this and it did seem to reduce the feeling of constantly thinking of how far I had to go. Just a way of bringing your focus to the now, I guess.

Finish

Of course one of the best things about finishing a race faster than you expected is you get to watch more of the other happy sore people crossing the finish line. There was a great crowd of runners and supporters from Mallow Tri Club at this event. It’s great to be able to share your achievements. And your failures. Although happily enough not too many of those.

Check out Liz’s post for Trail Running Ireland

Community and Courage: The Heart of the Beara Way Ultra in West Cork

The annual Mallow Tri Club Awards took place on March 5th 2022 in the Arches Bar Mallow. 

These awards are to celebrate the fantastic work our members do throughout the year and is a great way for everyone to get together and catch up. All members are welcome to these awards. 

A full list of the winners on the night is listed out below.

• Arches Bar, Mallow
• Saturday, March 5, 2022

Best Overall Female

– Sinead Renton –

Best Overall Male

– Donough Barrow –

Most Improved Female

– Elaine McSweeney –

Most Improved Male

– Tim McCarthy –

Best Newcomer Female

– Jacqueline Day –

Best Newcomer Male

– Christopher Horgan –

Best Middle & Long Distance Female

– Pauline Sweetnam –

Best Middle & Long Distance Male

– Liam Aherne –

Best Short Distance Male

– Shane Moran –

Best Short Distance Female

– Jackie Tarrant –

Everest Award

– Mary Vowles –