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Are you braving the cold Irish waters for your first open water swim this weekend? If so, whether you’re a seasoned pro or a beginner, these 5 tips will ensure you survive your first open water swim at 10 degrees...  A few things I wish someone had warned me of when getting into the sea when my mind rushed with a frenetic string of thoughts:  Where’s the black stripe on the bottom?  What is that black thing floating on the bottom, is it a shark?  What just touched my foot? (probably my other foot)  What was that splash? (probably my hand entering the water in front)  Anyway, moving on from that here’s a few real tips that can help you...

Last weekend I took part in Naas duathlon. Race distance: 3.5km run-20km bike-3.5km run. I must be getting older, it's the first time in a race that I've been shocked by the initial pace set out by all the eager juniors! "Young fellas getting carried away" - that's what I told myself anyway, maybe I'm just slowing down as a result of the middle distance training. Duathlons are tough events, tougher than triathlons perhaps, I ran sensibly and came into transition on the tail of the leading group of five athletes. I settled into a good rhythm during the early stages of the 20km bike ride, Marc Flavin & Paul Carroll were riding very well and by the turn around...