Mc Dermott Colm Performance Analysis

Overall Performance:

The performance of Colm Mc Dermott in the 2024 Dublin HYROX race was commendable. His overall rank in the top 54% of all athletes and a positional rank in the top 53% within his age group is a testament to his substantial effort. A closer look at his performance reveals that he started the race stronger than average, with an impressive pace in the first four running segments. In fact, his total running time was 00:40 faster than the average, suggesting he has a strong runner profile. However, his performance in the later segments of the race showed a decline compared to the average times, indicating potential areas for improvement. This might be attributed to the onset of fatigue as the race progressed or a lack of focused training for those particular segments.

Segments to Improve:

Based on the splits, the segments that require the most attention for improvement are Burpees Broad Jump, Sandbag Lunges, Wall Balls, Sled Pull, Rowing, and Farmers Carry.

• Burpees Broad Jump: This segment was particularly challenging for Colm, with a time 01:17 slower than average. Incorporating more plyometric exercises, like box jumps and power skips, into his training routine could enhance his explosive strength and jumping ability. Practicing the burpee broad jump movement in a fatigue state, similar to race conditions, could also be beneficial.
• Sandbag Lunges and Farmers Carry: These segments could be improved by strengthening the lower body and grip strength. Squats, lunges, and deadlifts would be beneficial, along with grip strengthening exercises like farmer's walks and dead hangs. It may also be helpful to practice transitions between running and these exercises to minimize downtime.
• Sled Pull: Improving this segment will require enhancing upper body strength, particularly in the back and shoulders. Exercises like rows, pull-ups, and lat pulldowns should be integrated into the training routine. Practicing the sled pull movement itself will also help Colm become more efficient in this segment.
• Rowing: A slower than average time in rowing could be improved with a focus on both strength and technique. Incorporating more high-intensity interval training (HIIT) on the rowing machine could be beneficial. Improvements in technique can be achieved by focusing on the sequence of the rowing motion: legs first, then core, then arms on the pull; arms first, then core, then legs on the return.
• Wall Balls: To improve in this segment, Colm could focus on building lower body power and upper body strength. Squats and thrusters can help with this, as well as practicing the wall ball movement with different weights to increase strength and precision.

Race Strategies:

A balanced pacing strategy could serve Colm well in future races. While his initial speed was impressive, it might have contributed to the slowdown in later segments. Starting at a slightly slower pace might allow him to conserve energy for the more challenging segments towards the end of the race. Additionally, focusing on efficient transitions between running and the strength-based exercises could save valuable time. Practicing these transitions during training can help make them second nature come race day.

Finally, ensuring proper hydration and nutrition before and during the race is vital for maintaining energy levels throughout. Consuming a balanced meal a few hours before the race and staying well-hydrated can help avoid energy dips during the race.