THE T:ZERO BLOG
Free advice, content and media for all. It's our way of giving back to the tri community who have given so much to us. Enjoy!
 By Coach Lisa Spink
I am sure you have all heard of the elusive phrase of "being in the zone" - that crazy place in sport where everything is calm, effortless, painless, perfect- it is that sweet spot - once you have experienced it all you want to do is feel it again.. It might contribute to why we all get hooked on sport because we just want that feeling of "being in the zone" again. There is heaps of research going on in this area - they are calling it "Flow" now and it is in all walks of life not just sport... But most interesting to us is how do we get into flow - previously we have had no control over it, sometimes we are in flow and sometimes we aren't when we are training or competing. Neuroscience is finding one of the main ingredients to "Flow" is focuss.. And here are some ways the research is suggesting we get and maintain focus to get into "Flow"
So here is a start for us to unlock our physical performance through some easy mental skills which are equally easy to implement. So many times I hear elite athletes and coaches talk about race day being 90% mental - getting in the zone - flow. If that is the case we better start training some mental skills before the big dance. So it's time to start practising these skills to improve our performance. Practise in training and in competition.... Coach Lisa Spink
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 Melanie Shakespear
Canberra, ACT ‘Find what sparks joy for you. You’ll naturally want to do more of it and from there enjoy the process.’ This month, our Fast Five feature athlete is Melanie Shakespear, who has been training with Coach Scotty and T:Zero for the past eight months. Melanie first dabbled in sprint distance triathlon about 10 years ago, before having her two children. Running has also been a part of her life for many years, with the last two more focussed on triathlon and scaling up the distances! Throughout her triathlon and endurance career, Melanie has completed a range of races, including Geelong and Cairns Ironman 70.3, Mooloolaba OD, numerous sprint triathlons and the Canberra Running Festival Half Marathon. Her favourite distance is 70.3, which she’s recently come to realise is her jam, recognising that each individual leg is enough of a challenge to keep her motivated but achievable in terms of training time and maintaining that balance. Melanie’s favourite thing about triathlon and endurance is the variety of the three discipline that keep her motivated and interested – there’s always something to work on. She also enjoys connecting with other likeminded humans who are pushing their own boundaries through these sports and using it to explore new places. For Mel, swimming will always be her first love and favourite leg, because it’s what comes most naturally for her. However, her love for the run leg is strong too – mostly because, in a triathlon it means you’re on the home stretch, nothing went wrong on the bike and who can deny the boost of the crowd atmosphere?! Melanie’s currently training for Ironman 70.3 Sunshine Coast coming up this September, and the Queenstown Marathon in November. Looking forward into 2023, Mel is focussed on Ironman Copenhagen which takes place in August (her favourite city + birthday month = meant to be!!). All the best, Mel! Why and how did you get into triathlon/endurance/multisport? Swimming was my main sport growing up so it has always been something I can come back to and build pretty easily. I got into running a little later in life whilst going through a huge life upheaval and wanting to try something new to show myself that I could do hard things. Running longer distances gave me an outlet to process through some difficult times. Then I went to Kona in 2019 to support and being amongst that atmosphere lit a fire in my belly that prompted me to declare I was going to do a 70.3! It’s a slippery slope… Favourite race? Why? Geelong 70.3. After all the COVID disruptions in the years prior, I was so excited to finally be able to get to a start line at Geelong and put together all of the hard work and see what I was capable of. Throughout it I felt strong and consistent and finishing 6th in my age group at my first 70.3 was a nice bonus 😊 Do you do other training outside the normal swim/bike/run? If so, what do you do? Reformer Pilates is a regular in my program at the moment. I’m also very much into trail running. My best friend and I are currently running the 145km Canberra Centenary Trail by breaking it up into 7 sections. Four sections down, three to go! It’s been a very special way to explore the ACT. What motivates or inspires you to train/race/participate? Sunrise is my favourite time of day, so getting outdoors to witness that motivates me! Moving my body each day is also my way of creating a little time for myself and spending time with people who bring out the best in me. And I’m motivated to demonstrate to my two kids that with focus, consistency and the right people in your circle there are no limits to what you can achieve. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? I definitely use a mantra during races but it changes depending on what’s going on for me in broader life at that point in time and what’s motivating me to get through the tough times. It might be internally focused – like gratitude that my body is allowing me to do something that I love and that I’ve worked hard to get to this point or it might be externally focused like knowing that family, friends and/or Coach SF are supporting on the course or watching the tracker from afar. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The custom programming and holistic support that factors in my lifestyle, mental and physical health is above and beyond. It’s a truly supportive environment. If I had a dollar every time I have been asked “what’s the best length of time to train for a race?” I could retire early and ride bikes till my heart’s content.
My answer is normally, as the title of this mini blog might suggest, is “How long is a piece of string?” But if I think about it a bit more, perhaps my answer should more accurately be linked with the age old question around the best time to plant a tree? As the Chinese proverb says “The best time to plant a tree was twenty years ago, the second best time is now”. In a sport coming down to minutes on race day, training for, and becoming the best athletic version of you, is down to years. In an era of “I want it now”, this can be a hard fact to comprehend. I often tell my own story as an example, but there are many others similar, including half of our coaching team. For me personally, I started triathlon back in the early 2000s doing enticer and sprint distance races up in the small, then town, of Hervey Bay. We raced regularly as a club (every month or two) and the max distance I ever did for the first 4-5 years, alongside playing a bunch of other sports, was a 750/20/5. In fact I didn’t actually get a bike until 2005 so prior to that I was doing mainly duathlons or swim-run races. I did my first olympic distance at Mooloolaba in 2007. My first 70.3 in 2010, and my first Ironman in 2012. The progression up the distances was done patiently, over many years. And my progression in skill and strength even slower. My big lessons for you, in terms of how long should I train for for a specific race: well, as always, it depends on lots of things. But, for a big chunk of our athletes, they come with big performance goals and dreams. Personally, my best results have come from:
So… either you start twenty years ago, or you start today. That’s the best time to start training for a race. For the love of endurance, Coach Scotty T:Zero coach Cheyne Murphy recently made the trip north to Cairns for the Ironman. T:Zero had a strong showing of 21 athletes racing the two distances and there were loads of PBs and positive experiences had over the day. But as always with endurance racing, there are always some lessons to be learned. Here’s Cheyne’s top tips on what to think about for your next Ironman race.
Preparation is key. As a coaching group, T:Zero prides itself on being personalised in regards to programming. I think our athletes need to ask more questions of our coaches and gain more race knowledge. I had a few questions pre race that concerned me a little. We have some super experienced coaches with a lot of race knowledge that the athletes can tap into. Take advantage of the T:Zero collective and ask questions. There's no silly ones, and I'm sure by you asking a question, 10 other people will benefit. Read the athlete guide back to front a thousand times and take the stress out of pre race, and don't burn any unnecessary calories with worry. Have all the answers before you arrive. Nutrition is the 4th leg on race day I heard it a number of times in Cairns.... that I'm still deciding what to do with my nutrition, I don't really have a solid plan, this is what I think I'm going to do, I'm just going to use what's on course. It's such a crucial part of race day to have locked away to make sure you are fueled to the finish line. First and foremost you need to know what you are losing so you know what you have to put back in, especially from a fluid standpoint, but also from a sodium loss. Most people wait to be struck down by the cramp monster in a race that they've paid thousands of dollars to be at before they ask these questions. You can do fluid loss assessments on your own, but sodium is a little trickier. Organising to do a sweat test is a small expense in the scheme of racing ironman and sets you up with an accurate plan of what you need to be putting into your body to stay ahead of the cramp, dehydration and fatigue monsters. Once you have found a nutrition product that sits well with you in training, then it's time to see someone to sort out a genuine plan. Put your trust in your coach. There was a great story to come out of Ironman Cairns from a guy who through injury hadn't run further than 10k in the whole Ironman prep. And this would be his first Ironman attempt. This guy first of all has a massive ticker, but he also put his trust in his coach and his experience through having been down the same road with injury, and did what was asked of him. It proved that it's not all over (on some occasions) if you don't want it to be. In the lead up, he took to the pool and did water running, and hit the elliptical trainer for lengthy sessions to keep the running motion going without the impact of pounding the road. Plan for race day was a strong swim and bike, and really just feel his way into the run, and get to the finish line the best way possible without causing further harm. He was prepared to walk the whole way if he had to. Strange things can happen on race day! He went out and ran / walked the whole marathon with a smile from ear to ear, and came home in 12 hours, and in one piece. Don't ever give up, work with your coach, take the advice of the professionals, but also know when it's time to hang up the runners when an injury takes hold. No race is worth long term time away from the sport. Believe in yourself. Triathlon is very numbers based, numbers in training correlate to what can be physically achieved on race day. But without belief in yourself, the numbers will be squashed if you let your mind tell you that you can't do it. Because you can. Your brain is always going to tell you to stop, or slow down when things get tough. That's its job, to make you survive. Ironman and 70.3 racing are grueling days and you need to believe in all that you have done to be on that start line to get the most out of your day. I saw this in one of the athletes in Cairns, the numbers on paper scared her, but she had time to get her head around it, believed in herself, and she went out and achieved something great, a 30+ minute PB on her last Ironman that qualified her for Kona. That's pretty epic belief, and a testament to hard work does pay off. Cheers Coach Cheyno  James Cagliarini
Melton, Victoria ‘Don’t look too far ahead. Set short term and challenging but achievable targets.’ This month, our Fast Five feature athlete is James Cagliarini. James has been a triathlete / endurance athlete for the past eight years, with the last 2.5 spent working with T:Zero and Coach Andrew Perry. During this time, James has completed multiple endurance events, including Ironman Port Macquarie (2016), Kangaroo Island (2017) and Cairns (2019, 2022), Ironman 70.3 Ballarat (2015), Geelong (2017), Murray Bridge (’17, ’18 and ’19), Murrayman (2022) and Melbourne (2022). James’ favourite distance is Ironman as he loves the mental challenge and the training (especially the long training days!). His favourite leg is the bike, where he enjoys riding for coffee and going fast. James’s main source of motivation is the challenge of continually trying to improve his times. Outside of triathlon, James enjoys watching any sport, but mainly following Liverpool in the Premier League, and the Western Bulldogs in the AFL. Looking forward to 2023, James has his sights set on Challenge Roth or Ironman Frankfurt. All the best, James! Why and how did you get into triathlon/endurance/multisport? My PE teacher at school used to do Ironman triathlon and showed us a video of Marc Herremans finishing Kona in 2003 using just his arms. I told my teacher if he can do it with just his arms, I can do that one day. He laughed because I literally couldn’t swim! Favourite race? Why? Port Macquarie (2016) (also James’ proudest triathlon moment). It was my first Ironman, and the day was horrible but so amazing. Teams TT at nations 2021. We came second and to achieve that with some mates was unreal. Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? That I can swim and to keep working on it, and something is better than nothing. Any funny or embarrassing race/event memories or stories you’d like to share? Missing the clip in on the take off in the team’s TT and nackering myself. What is your favourite motivational quote? Impossible is nothing. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The support and advice from the coaches and other members.  Words of advice on adapting outdoor rides to indoors with Coach Scotty Farrell
The east coast of Australia, to put it lightly, has had a sprinkle or two of water this year, so far, and things aren’t looking to improve too much either, being a la nina year. There’s been a stack of event cancellations, and a heap of shuffling in-house to get sessions done. A lot of athletes who previously might consider themselves as ‘rain, hail or shine’ kinda people, have even jumped on the indoor smart trainer bandwagon. I won’t go into the benefits of the indoor trainer today, but let’s talk about how to adapt an outdoor session to an indoor one, on the fly, and what the caveats are attached to this. There are a few scenarios where we might need to change it up a bit through the week. The main one is usually wet weather. Other times might include, sick kids, flying solo and can’t leave the kids at home by themselves, work life getting hectic… you get the picture. In my opinion, there’s no substitute for good old fashioned time in the saddle, but when life or weather events happen, here’s my thoughts on adapting sessions from outside, to inside:
* If a session is race specific with lots of time spent working around race pacing or the like, and we are nearing race day, then culling volume off a session, in my opinion, is less likely required. I think there’s an element of ‘get on the trainer and get it done’ involved. But, not so new smart trainer platforms like Zwift, make taking an outdoor session, and replicating it on the trainer (without the traffic, weather etc) much easier. For example, if I was 5-6 weeks out from an Ironman race, and I had a 5-6 hour ride with a handful of race specific efforts (5 x 20 mins @ race rpe) then I’m just going to get on Zwift, choose a loop or course similar to what I would have ridden outside, and get on with it. Or perhaps I might choose to do my efforts on a low gradient climb (doable on Zwift) where I can control my wattage/HR/RPE easily and still remain in the aero position. Further out from a race, let’s say 12+ weeks, then I might consider winding back the volume a bit more, but then again, I come from the old school mindset of ‘if it’s on my program, I get it done no matter what…’, within the realms of good healthy training of course. For most of us, training during the week is very specific and often involves using a smart trainer to punch out shorter ‘trainer sets’ anyway. It’s the longer outdoor rides that require the edits sometimes. Again though, software and smart trainers have taken the guesswork out of needing to adapt things. Likely for most of you reading this, you have or have had a coach that will adapt or give alternative suggestions, and have heard this kind of thing before, but it’s a good reminder. Other things to think about when going from outside to inside, especially for longer periods of time:
There we have it, a few simple tips to help you adapt to wet weather training from outside to inside on the bike trainer. Like anything related to individuals, and the reason we believe wholeheartedly in personalised coaching and programming, every person is unique and comes with a host of nuance. So whilst we might have some guidelines for ‘how to adapt’ things on the fly, there’s no substitute for changing things to suit an individual. Without all the knowledge of what goes on in a person’s life, it’s very difficult to apply any steadfast rules. Variables are what make life what it is… full of nuance and semi-organised chaos. ;-) Embrace the opportunity, and know that the rain period will end (eventually). Take solace in the fact that all those hours spent ticking away on the turbo trainer will make you that little bit stronger without all the traffic delays. Stay safe and have fun enjoying the sport you love!  Ben McKenzie
Redland Bay, Queensland ‘The hard work you put in when nobody is watching is always rewarded on race day’. This month, our Fast Five feature athlete is Ben McKenzie, who spent seven years in the sport as a junior and returned after a nine year break. Since returning to triathlon just over two years ago, Ben’s upped his game, joining T:Zero 12 months ago, training with Coach Andrew. Ben grew up watching his dad compete in Ironman, so he’s always been around triathlon and endurance events, watching and participating. Last year, Ben completed Ironman 70.3 Sunshine Coast where he says he made his proudest triathlon moment to date – being able to run consistently despite 21km of cramping! Ben is motivated by seeing how far he can push himself, using his race day mantra “pain is only temporary” to get him through the inevitable “challenging segments” of a race. Putting his best advice “what you put in is what you’ll get out” to the ultimate test, Ben’s favourite training session is 800m L4 repeats. His best tip for athletes who might be struggling to find some motivation or focus is a good one too – “zoom out for a second and see how far you’ve come”. Sage advice! Outside of triathlon, Ben coaches rugby union and likes to get involved with the team to keep his skills up. He also coaches girls touch football and boys’ rugby at the school he teaches at and helps out with the boys’ cross country team too. Ben is currently training for Ironman Western Australia, with his eyes firmly set on a 2022/2023 goal to qualify for the Ironman World Championships in Kona, Hawaii. Go Ben!! Favourite leg? Why? As a junior I loved riding but now I love the run. I feel like the run is the hardest leg of the race and you really have to go into the pain locker which I enjoy. What’s your least favourite thing about triathlon/endurance/multisport? When it rains on my long ride day and I have to do a 5+ hour Zwift. Do you have any pre-race rituals? I always have a golden gaytime ice-cream the night before a race. Have you ever had an apparent training or race day “failure” that has set you up for later success? Hasn’t directly set me up for success later but I once had Chinese food before a race and was up all night sick because of it. I will never eat Chinese the night before a race ever again! Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Probably trusting the process. When I started with Andrew, I would get incredibly frustrated with all of the Zone 2 running. I honestly felt like I wasn’t gaining anything from it. After speaking to Andrew and trusting the program I’m really starting to see the benefits this is having. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I always have someone in my corner no matter what. It helps you get through the tough times when you feel like you’re making no progress.  By Coach Lisa Spink
There is an old saying – “If you only ever do, what you’ve only ever done, you’ll only ever get what you’ve only ever got!!” So nothing new there and we all say we are growing as people and as athletes BUT are we… “When was the last time you did something for the first time?” How do you cope with NEW …… Is change something you embrace or something you fight sticking with the - “If it ain’t broke don’t fix it” or “ Better the devil you know”. When it comes to training and competing there is no argument we need to keep progressing to keep improving. Initially it might be aiming to turn boxes green consistently, but then what… Progress doesn’t always mean further faster – but nearly always means better!!! It means getting out of the comfort zone. So here are some examples, in your swim sets are you following the breathing pattern, are you doing the stroke counts, are you tumble turning ALL the time or just when you feel like it!! When you’re riding are you engaging core and glutes, are you maintaining aero-position, are you practicing cornering, climbing, descending and coping with wind?? In those run sets are you thinking of form, cadence, drive and posture? Is sleep and nutrition only important in race week for you? “If you keep cutting corners, you’ll end up going around in circles” Starting out, if you have never completed a structured prep, turning boxes green will probably see you improve dramatically. BUT after that it is the accumulation of doing little 1% percenters every session that produces improvement. Progress then becomes as much about how you do it rather than just doing it! It is uncomfortable, it takes effort both mentally and physically to lift your personal standards higher and higher BUT the rewards are worth it!! Remember “No one said it was going to be easy BUT it will be worth it” Every preparation has a goal, every week has an objective, every session is meaningful and every rep counts, so the challenge is on – are you willing to step out of the comfort zone and dare to “live your potential” So to finish with an extended cliché (aka poem) from Wayne Bennet’s book “The Man in the Mirror” The Man in the Mirror (first 3 verses only – the first version of this was written in 1930’s so no gender PC in this one) When you get what you want in your struggle for self And the world makes you king for a day. Then go to your mirror and look at yourself And see what the man has to say. For it isn’t your father, your mother or wife Whose judgement of you – you must pass. The fellow whose verdict counts most in your life, Is the guy staring back from the glass. He’s the man you must please, never mind all the rest, For he’s with you clear up to the end. And you’ve passed your most difficult and dangerous test When the man in the glass is your friend Happy Days! Lise  Sam McKenzie
Brisbane, Queensland ‘You spend a lot more time training than racing, so make sure you enjoy the process of training each day and getting to the start line in your best possible shape’. This month, our Fast Five feature athlete is Sam McKenzie, who has been participating in triathlon events for the past two years, commencing his journey with T:Zero and Coach Andrew 12 months ago. Sam has previously completed Ironman 70.3 Sunshine Coast (2020 & 2021) and Moreton Bay Triathlon (2021). He’s currently training for Ironman 70.3 Port Macquarie in May and then moving his focus towards the Ironman 70.3 World Championships taking place in St. George, Utah, USA later this year. Sam’s favourite thing about triathlon is the process of all the training and “extras” you have to do to ensure you’re in the best possible shape come race day. In his own words “everyday you wake up you have a purpose and a goal to raise the bar a little bit higher and keep improving and working towards your dream or goal”. It’s no surprise that his favourite distance is the 70.3 (half ironman) because, he feels, “it allows you to race hard and fast but it’s also a challenging distance to balance effort during the three legs to give you the best shot at executing your best race possible”. Sam’s partial to the bike leg – because it’s his strongest. He loves the hard strength bike session (complete with AC/DC for motivation!) or just a long ride. Looking forward in 2022/2023, Sam wants to keep improving and putting down a performance at the Ironman 70.3 World Championships in October that he is proud of. And for 2023? His first Ironman might just be on the horizon … ! All the best, Sam! Why and how did you get into triathlon/endurance/multisport? I had been playing rugby for 10+ years and thought I was ready for a change. I grew up watching my Dad compete in Ironman triathlons and always wanted to do one someday. Favourite race? Why? Ironman 70.3 Sunshine Coast. It’s a scenic, fast course and only a couple of hours drive from home and also where I did my first triathlon. Any funny or embarrassing race/event memories or stories you’d like to share? My first triathlon I spent about 10 minutes in transition trying to find my bike because I forgot where it was racked! What motivates or inspires you to train/race/participate? The self-improvement you can make each and every day and the process of becoming the best you can. Also, the belief that there are no limits in this sport and you can achieve anything you want if you want it bad enough and do the work required. Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Since joining T:Zero I’ve seen some really big improvements and it’s given me the belief that anything is possible in this sport if you want it enough and do the work required. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Because everyone wants to reach their true potential and be the best they can and that my coach Andrew really cares and is on the same page of being the best we can possibly be as a coach/athlete team.  Tessa Moorfield Henley Beach, South Australia ‘Since becoming a T:Zero athlete I’m learning to be more disciplined with preparing and consuming adequate nutrition, especially during training sessions’ This month, our Fast Five feature athlete is Tessa Moorfield, who has been participating in triathlon and endurance events for the past six years and started her journey with T:Zero and Coach Rich approximately two months ago. While a ‘newbie’ to T:Zero, Tessa is a seasoned endurance athlete, having completed a host of marathons, ultras, 70.3, Ironman and long course events across Australia and the world. While she doesn’t have a favourite distance, Tessa is drawn to the longer events and is motivated to train, race and participate because she says she feels happier when she’s active. Her favourite training sessions are runs – long, interval … any session with her mates. In fact, her favourite thing about endurance and multisport is the friendships she has made through training and shared interests. Her least favourite? Constant goggle marks! Outside of triathlon, Tessa is a builder and enjoys sewing and Pilates. Looking forward in 2022, Tessa is currently focussed on training to complete Ultraman Australia 2022. Go get ‘em Tessa! Favourite race? Why? Bootleg Busselton IM 2021. When WA closed borders to SA a week before Busso our local triathlon community (a couple of people particularly) put a huge amount of work into delivering Bootleg Busso. Around 8 people completed Bootleg Busso IM and others the 70.3 distance, with over 100 volunteers behind us. My favourite part of this event was the swim guideline – “if you get into trouble just stand up!” My husband provided water cover on a SUP and my daughters and mates were able to run with me. It was a very special day. Favourite leg and why? This is complicated. My least favourite leg (the swim) is also my favourite. I often have panic attacks early in the swim but once I’ve worked through this, I usually reach a place where I’m really happy to be swimming. Proudest triathlon moment? Geelong 70.3 2020. I’d been injured and hadn’t been able to run in the lead up. This shifted my approach to pure enjoyment. On a friend’s suggestion I went ‘nude’ (as in, I didn’t wear a watch!) and really enjoyed the event. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? “Think tough”. A friend said this to me before an event and I remind myself of it when needed. What’s your endurance goal for 2022/2023? To complete Ultraman 2022. I’m not a strong cyclist and, while there will be numerous challenges to get across the finish line each day, completing the Day 2 280km ride in under 12 hours will be a huge accomplishment. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Training for Ultraman at the moment, I really value Richard’s race-specific advice, which I know is based on personal experience. And his understanding of my many fears! We’ve been asking the big questions behind the scenes in the coaching camp. Number one and two on that list have been… What’s our purpose, and what are our core values?
A purpose, put another way, ‘our why’? Is the overarching purpose behind why we choose to pursue the things we do. If you ask yourself why you do something enough times, and sit with it, you will likely get to the root of what it is that drives you, or not. Ultimately, a big goal or purpose should be intrinsic to you, and not forced or doing something because of some external factor. For the coaching team at T:Zero, our purpose lies, simplistically, in “helping others”. Digging deeper, we want our athletes (real life human beings with complex lives- like all of us), to attain growth, achieve their goals/dreams, and experience fulfillment and fun in their training and events. We coach because we love the sport and the people in it. We want to share the research, the collective experience, and the art of what we have learned over the many years of coaching and racing, with you, the individual. Falling alongside our purpose lies our values - the concepts that guide us on our journey, and hold close to our being, as we navigate our way in helping, and guiding athletes on their own growth journey. Our core values shape who we are as people, and work together, with our purpose. Humility - realising that we are all unique and at various stages of growth along our journey. With an element of stoicism, we are confident in our decisions, but without the need for bravado and egotism. Large egos have their place, but in the T:Zero culture. Courage - tackling our fears head on and having he vulnerability to attempt hard or new things is scary. But as we know, growth lies on the other side of those fears. And we need the courage to do this, every day, and fear…less. Curiosity - ask questions, learn new stuff, be that ‘but why’ kid. Learning, and growing is the essence of life. And every opportunity taken is a lesson to be had. Stay curious. Resilience - having an unwavering resolve with our/your goals. We never give up hope, and stay the course, no matter what obstacles come our way. Communication - A+ communication lies at the core of what we do as coaches and athletes. Clear and concise communication is so important. Let there be no assumptions. Empathy - the art of truly listening, hearing someone, then understanding what a person is going through is difficult. But we are here to connect with and understand as best we can. Integrity - being honest and staying true to our moral principles. Your actions should preach louder than your words. Fairness - treating everyone equally and fairly, no matter the experience or skill level. Respect - it goes without saying that, like fairness, everyone should be treated with empathy, and respect. Treat others as you wish to be treated. All that might sound fluffy and like a bunch of words, but we can assure you, they are there to guide us on our own journeys as coaches. We have big plans for our athletes, and our coaching team. Big plans require collective growth. And collective growth happens when we work together, moving forward on the same paths. We are in for the long haul, on the journey of growth. Ultimately, we are all in this sport for the love of it. For the obstacles, and for the search towards growth of the unknown variety. All we know now, is that we are all in, and we’re in it together. Thanks for coming along on the ride. Coach Scotty Head Coach and Co-Founder Julian Bennett Adelaide, South Australia ‘Identify a goal. Do something different. Just get up and out, you’ll feel better for it!’ This month, our Fast Five feature athlete is Julian Bennett, who has been participating in triathlon and endurance events for the past three years. Julian has completed IM Cairns (2019 and 2021) and Iron-distance event “Bootleg Busselton” in 2021 (a locally organised ‘unofficial’ Ironman held in Adelaide), amongst other races. Julian enjoys the endurance aspect of the longer, iron-distance events and counts his proudest triathlon moment to date as going sub-10 hours in Ironman. He’s a member of the Adelaide-based Lakers Triathlon Club, enjoying the community aspect and the variety that comes with training for three disciplines. Julian’s favourite race to date is “Bootleg Busselton”, where he says although only a handful of athletes participated in the locally-organised event (in lieu of IM WA 2021 due to covid border restrictions), the personal and community feel and knowing the volunteers made for a truly unique day of racing! Outside of triathlon (time-permitting), Julian likes to try different sports, having dabbled in rugby, tennis, sailing and kitesurfing in years gone by. Although only training with Coach Rich and T:Zero for a short period of time, Julian is enjoying getting his head around a different approach to training. He’s currently focussed on his ‘A’ Race - Ultraman 2022 – with a warmup stint at Huskisson at the end of this month. All the best, Julian! Why and how did you get into triathlon/endurance/multisport? I have uncles that have run the Himalayas, cycled up Kilimanjaro and all sorts of adventure races and a brother that is always up to something crazy. But for me it all started with drinking with said brother… Usual story – I was reaching forty, and we always try to think up crazy challenges to do in the future...so we made a deal that night that we would do an Ironman the following year (at the time both of us had young families and weren’t particularly fit although we had done mountaineering and half marathons as well as reasonable level team sports etc. in the past.) I trained for a year and completed my first Ironman which was a little bit of an anticlimax in terms of achievement to be honest, so I kept looking for something bigger…. Now, why am I doing Ultraman? Well, that’s entirely Tessa Moorfield’s fault 😉 (NB: Tessa will be our Fast Five athlete for March 2022). What hobbies/activities do you have/do outside of triathlon? I’m a member of the local surf club and do patrols now and then. I’m also involved in a couple of social enterprise/foundations. But most of my free time outside of triathlon and work is with the family, my son and his soccer, daughter and gymnastics and netball and travelling with my wife (and kids). What motivates or inspires you to train/race/participate? To be the best I can be with the resources I have. There are always mini rivalries and match ups that make local races interesting. Have you ever had an apparent training or race day “failure” that has set you up for later success? My Di2 began to fail intermittently on my last ride before I was preparing to pack up the bike for Busselton. It turned out the battery had a poor connection so if it hadn’t happened then it probably would have happened during the race. Effectively, I lost out on one last big training ride, but had a great race in the end. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? Not really. I often find myself thinking back to the tough training days and remembering the effort put in to get to this point. For tough periods I usually try to work something out (like a complicated maths problem) as a distraction or go into a zone of just concentrating on my footsteps or something. For Ultraman, I’ve set up a MyCause page (https://www.mycause.com.au/p/276318/ultrahuman-effort-for-purpose) which I think will add an extra motivational dimension.  Is your next race tipped to be hot? Do you suffer in the heat? Could hot water immersion be something you can add to your preparation? Acclimatising to hot conditions has posed challenging scenarios for many athletes and coaches in the past. Traditionally, many athletes would perform intense exercise in the heat. This could involve training in the middle of the day or in artificially hot climate chambers to acclimatise. However, this practice produces inconsistent results, can be expensive (either using chambers or traveling to hot climates before the event), impractical (no access to hot conditions), and somewhat risky if it is performed in the taper phase of the preparation. There are studies coming thru seeing post exercise hot water immersion having larger adaptations and adaptations being held for longer, compared to traditional intense exercise in heat. Some studies are showing adaptations from hot water immersion being maintained for 2 weeks allowing athletes to perform tapers without any interventions. Hot water immersion involves bathing up to your neck in 40c water for 40 minutes post exercise for six consecutive days, up to 14 days prior to your event. It is brutal. Having had an athlete go thru the protocol – be warned, it is tough!! Like all research and interventions there is counter research. Those who live in already hot conditions may not benefit as much, if at all, and the more trained the athlete, the smaller the advantages (this is a pretty standard trend – but the more trained the athlete, the more the accumulation of small advantages is critical). My advise is N=1… Talk with your coach and see if this is relevant to your race. Maybe test it in a “C” or “B” race, or before a testing week. My rule of thumb is nothing new on race day – which extends out to tapers – if you want to experiment – awesome - just pick the appropriate time. Also, I really believe knowledge is power so here are some papers pasted below, on Hot Water Immersion, for you to geek out on. Happy reading!! Coach Lise https://www.sciencedirect.com/science/article/pii/S144024402100133X?fbclid=IwAR3im9Ei-7cun3wfpq5z8ftUVNAFepij9eAjyms6O331NeeBPBcFMuIAs_0 https://www.frontiersin.org/articles/10.3389/fphys.2019.01080/full https://journals.humankinetics.com/view/journals/ijspp/16/4/article-p480.xml  Image source: VCG Photo
T:Zero is excited to announce a new partnership with Fuelin, customised performance nutrition plans for triathletes. We’re big believers in referring our athletes to multisport-focused professionals and for years we have been asked by our athletes for guidance on who to see or where to go for nutrition advice.  What is Fuelin?
Fuelin is the essential triathlete nutrition program created by experts. It maximises your performance by addressing three key areas – energy, hydration and gut issues – and best of all it syncs directly with your T:Zero coach’s training plan and Training Peaks. Aligning with the T:Zero philosophy, Fuelin is focused on providing customised and tailored plans to suit the needs of all athletes. Strategies for Nailing Triathlon Nutrition To launch our new partnership, Fuelin Coach, Scott Tindall – nutrition coach to professional triathletes and expert advisor to companies on nutrition produce development and health optimisation – shared practical insights and takeaways with the T:Zero community for fuelling for optimal health and performance. Understand your baselines Recognise your starting point and know where you are heading. Three common baselines to consider:
Practice your carbohydrate intake It might sound simple but pre-plan your carb intake and practice managing it leading up to race day. Without practice, taking in 60-90g of carbs per hour on race day to get through to the finish may lead to GI distress. Understand your sweat rate data Knowing your sweat rate on the bike and run, especially in hot, humid conditions is beneficial for optimal performance. Learning to manage your sweat rate to ideally 2-3% of body weight loss will enable you to establish an effective hydration strategy to perform at your best. A three macronutrient approach Protein, carbohydrates, and fat all play a critical role for endurance athletes. It’s important to recognise how macronutrients impact your performance, your recovery and your general health. Missed the T:Zero and Fuelin launch? Catch up the on-demand here. In addition to these strategies, Scott shares insight about pre-session nutrition, in-session fuelling and hydration and post-session nutrition, discusses supplements and answers our athletes’ nutrition questions. Interest in learning more? Contact T:Zero here and Fulein here.  Greg Woodward
Sunshine Coast, Queensland ‘Have fun. Enjoy the feeling of completing self-challenging events and being surrounded by likeminded people. It’s amazing that the more training you do and more effort you put in, the luckier you get.’ This month, our Fast Five feature athlete is Greg Woodward, who has been graced by Coach Lisa’s gruelling swim sets for the past two and a half years! Greg’s been participating in endurance events since taking on the Yeppoon Half Ironman in 2006 (after which he vowed never to do anything like it ever again …). After a brief five-year hiatus, he returned to endurance events to compete in marathon swims and Surf Lifesaving and hasn’t looked back, completing numerous events including winning the iconic Magnetic Island to Townsville swim in a shark cage towed by a fishing trawler! Greg’s favourite thing about endurance swimming is training (yup, he said it!), believing there is nothing better than looking at a set which you know will be challenge, but once complete – has entirely transformed your mindset. Also, being able to eat whatever you want with minimal guilt gets his big tick of approval! On the downside, his least favourite thing about long distance swimming is the chaffing (which is “the pits” – pardon the pun!). Greg counts his proudest moment as anytime he races and finishes where his family is at the finish line, in his own words “there is not a larger emotion enhancer than when your wife and kids are standing there cheering for you after you have given 100% in a race”. Outside of swimming, Greg is the head of Surf Sports at Coolum Surf Lifesaving Club. He regularly competes in local branch titles, endurance, state and Australian titles. Greg’s current focus is completing the Australian Triple Crown, which comprises three of the toughest swims in Australia – 25km Port to Pub Ultra Marathon from Fremantle to Rottnest Island (WA), 27km Palm Beach to Shelley Beach marathon swim (NSW), and The Big Swim – Derwent River Marathon in Tasmania (34km) (Fun Fact: only 8 people have completed the Australian Triple Crown). Let’s go, Greg! Why and how did you get into triathlon/endurance/multisport? To be honest, in 2004 I was very ‘happy’ in my own skin. Tipping the scales well over the 100kg, I needed to take responsibility for the past couple of years and get into shape. After surrounding myself with likeminded people, I found the triathlon community supporting and encouraging. I made the Australian team for the Age Group World Championships which was a highlight, and something that 5 years previous I would have scoffed at! Favourite distance? Anything 10 – 20km. Yes, it hurts, but embracing that hurt is all part of the challenge. Long distance swimming to me is more than physical. Training your mind to know that hurt is going to come, and when it comes, how to react, takes as much training as completing laps in the pool. What motivates or inspires you to train/race/participate? The main reason I started back training and racing was to ensure my kids had role models that didn’t just stand on the sidelines. They get just as much out of the racing as I do. I believe this is paying dividends now as not only are my kids competing, but so is my wife. Any funny or embarrassing race/event memories? Too many to remember, however in my first half ironman at 18km into the run, I grabbed a water and flat coke from the aid station. I definitely drank the water and put the coke on my head. Less than ideal. If I said I did not turn back around to get another coke I would be lying… Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Definitely a growth mindset. There are times during training for open water swims where your mind wanders, and the self-doubt/talk begins to take over, let’s be honest 3-4 hours swimming by yourself could do that. It is having the ability to ignore the negative and turn on the positive mindset to get through what is required. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I feel like Lise is in this with me. My programs do not always get complete due to other commitments and this is taken into consideration the following week. Lise just gets it…  It’s well known, by mid-January enthusiasm for, and commitment to, well intended and much considered New Year’s resolutions wains. Statistics suggest by February at the four-week mark, only 65% of people remain somewhat committed to resolutions and by six months, the figure drops to 46%. (1)
In fact, it takes approximately 66 days, more than two months to form a new habit, welcomed by our brain, to be efficient automated commons actions that ‘free up’ mental resources for other tasks. (2) So the point is? It’s a long game we’re playing … whether that’s staying true to a New Year’s resolution, embarking on an ironman for the first time or remaining committed to a training plan. There’s no better time to be reminded of three key strategies for staying focused:
At T:Zero we support our athletes to live their potential through customised coaching to achieve success. We understand no two athletes are the same and each athlete’s long game is different. Our coaches are here to keep you focused. Click here to find out more. Sources
 Vanessa & Rene with switched name tags ;-) Vanessa Ng
Sunshine Coast, Queensland ‘I love the ethos of T:Zero - you can do anything if you train for it. Follow the program and trust your coach.’ This month, our Fast Five feature athlete is Vanessa Ng, who’s been training with T:Zero and Coach Scotty for the past six years. When it comes to long-distance triathlon, Ness is a seasoned campaigner, having completed Ironman Cairns and numerous Ironman 70.3 events (Cairns, Busselton, Sunshine Coast and Port Macquarie) as well as a few Noosa and Mooloolaba Olympic distance races over her 11 years in the sport to date. Ness originally got into triathlons because she needed to do something different and loved the social side and structured training program. Her favourite thing about triathlon is the people, the training and the chase, while her least favourite is the technical side of balancing all three disciplines and the time needed to train for all three properly. Still, Ness seems to navigate this expertly, and her advice for others starting out in the sport is “Stick to your plan and don’t get carried away with the hype. Don’t forget to smile and enjoy the moment. Your earned your place, so push it”. When she’s not swim, bike or run-training, Ness enjoys hanging out with her two children (20 months and 6) - bike riding, swimming and dancing to terrible crazy frog music with them - and walking Rosie, their French Bulldog. Ness is currently training for Cairns 70.3 2022, having set herself the goals of being able to finish strong and return to her pre-baby fitness level! Go Ness! Proudest triathlon moment? Cairns IM. It was one of the most challenging races that I have finished after hitting the wall. Favourite race? Why? I love Cairns 70.3. It was where I did IM and I have done the 70.3 twice there. Planning to do it in 2022. It’s pretty easy to get to and a similar bike course to Noosa. I know the course and love the fact that the run is around the town. Have you ever had an apparent training or race day “failure” that has set you up for later success? I have never hit the wall until I did an Ironman. It was the biggest and hardest lesson on nutrition I have ever learnt. It is important to have a good nutrition plan. Another time was when I decided to try something new on course so spent the run spewing after drinking a new drink. What motivates or inspires you to train/race/participate? I want to be a strong role model for my boys. I want to show them that it is important to make time to stay healthy by what you eat and do! Work and parenting does get busy but it is important to have me time too to keep myself healthy, mind and body. Any funny or embarrassing race memories you’d like to share? Every year the photo of me running at Mooloolaba Tri with my helmet on pops up! My friends still send me photos of this and tell me how it makes their day! And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I love my coach Scotty and his attitude. He just gets me and my lifestyle and goals. I also love the T-Zero crew and how the mental side of training is addressed along with the science.  A question I get regularly from athletes is ‘how long do you recommend I train for (insert event here)?’
To which I normally reply, how long is a piece of string? In fact, if an athlete comes to us with a short term view of completing a 10-12 week build for a race and that’s it, then we usually err on the side of recommending they come back when they are ready to enter the long term process of it all. Rome wasn’t built in a day, and neither was the best version of your athletic self. A few weeks or even a few months of consistency is a start, but it’s a far cry from realising your true athletic potential. Fortunately for me, I have had, and continue to have, the absolute pleasure of working with a range of individuals who understand the importance of consistency over the long term. If not at first, they soon realise that the real magic happens only when many months are compounded into years. I talk about it often when I write, and my crew would have a few dollars under their belts from hearing me say the following words: There are no secrets in this sport. The crux of it is having the tenacity, patience, and smarts to stay healthy, train consistently in a sustainable routine, and at the same time celebrate the small wins along the way, during the process. For those possessing some form of early onset wisdom and clarity, perhaps a mid-life crisis or a life changing event maybe, then they will understand that it is the process where the real joy and growth happens. Goals are great, but once they’re achieved, then what? We can most definitely revise and reset a goal easy enough, and aim to set the bar higher of course. But if the overarching mindset is one of growth as a complete athlete, then the process, and mastery of the basics (which is what the absolute best in the sport do so well), is where the honey is. There I go again, venturing off topic. It’s all related of course, however, back to that original question of how long should I train for a race? Or when’s the best time to start training for said race? Yes...ter...day would be the operative answer there folks. The longer you can consistently stay on course, become a student of growth for the love of the process, and stay healthy in the process, the greater the outcomes. I heard or read a really cool idea the other day: if we aim to get 1% better each day for a year, we will improve by 37% (don’t ask how they got that number). But if we decrease by 1% each day for a year, we end up at zero pretty quickly. And whilst we are the calm before the storm in terms of being “T:Zero” (the first transition you go through on your journey), we sure as hell want to see you progressing, so choose a 1% increase, every day, and marry this to a timeline with no end, and see what happens. I dare you! What are you waiting for? Get out there and start yesterday already! Coach Scotty Angie Gates Wollongong, New South Wales ‘Pretty much the only thing that separates you from anyone else is your mental strength and grit. You can get inside your head and be your best friend, or your worst enemy.’  This month, our Fast Five feature athlete is Angie Gates, who has been training with Coach Ash and T:Zero for the past six months. Angie is relatively new to the world of triathlon, multisport and endurance, having competed in her first triathlon at Huskisson in 2020. Since her debut at Husky, she’s gone on to complete the Super Sprint at Port Stephens Triathlon in 2020 and crushed the bike leg in the teams events at Huskisson, Wollongong and Port Stephens triathlons earlier this year.
Angie’s favourite distance is the long course (aquabike), where she enjoys the challenge of pushing her body to go fast for a long time and making sure she’s got the mental stamina to get it done! She has a soft spot for climbing hills on the bike during training, no doubt inspired by Coach Ash’s words of advice and encouragement, namely “a happy athlete is a fast athlete!”. Angie balances her swim/bike training with weekly Pilates and PT strength sessions and in her downtime, enjoys playing on the beach with her kids. Angie’s currently training for the Aquabike at Little Husky (November) and Big Husky (February 2022), and has her sights set on qualifying for the 2022 Multisport Age Group World Championships (Aquabike). Go get ‘em Angie! Why and how did you get into triathlon/endurance/multisport? I had friends who had just started to race and were loving it – it was peer pressure! I struggled with running because of previous injuries and eventually accepted that the swim/bike combination was going to give me the most longevity in sport and life in general. Favourite leg and why? The bike leg because swimming doesn’t come naturally to me and I really love the freedom of being on the bike. We are lucky enough to have amazing places to ride in the Gong so it makes it even more enjoyable. Proudest triathlon moment? When my daughter overcame her fear of the swim leg in Husky this year, to finish her first Kids Tri with an amazing sense of achievement. What motivates or inspires you to train/race/participate? I’m so lucky to be healthy, so it’s a privilege to be able to challenge my body to see how far I can go. I also want to be a good role model for my children, those little eyes are always watching! Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? The understanding that a good performance is built from many layers of seemingly “small” sessions (whether it’s strength, technique, cadence etc.) and by getting the most out of each session you become an athlete that is strong and prepared and ready. It’s the process that will get you to where you want to be – trust in the process. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Working with Coach Ash has given my training a new focus – I can work hard and get on with my training, knowing that she is crunching the numbers and working out what I need to work harder at. She also makes sure that I recover properly, which I was not a big fan of before!  If you’re an endurance athlete, then there has inevitably been a time when you either… started the sport, or you’ve had a break for one reason or another, and you are starting back. For my mind, this is the most high risk time for injuries, and the hardest time to find your groove (so to speak).
There are two elements at play when starting back that, I think, need special attention.
How do you/I do this? Measured load… easy. Get a coach. Take the pressure off yourself and leave the brain work to your coach. It’s our job to take into consideration your current level of fitness, your history in the sport, your family and work life, sleep habits, and create a program that is easily executed, week after week. Having a coach also means you have someone in your corner who should have your health and best interests at heart. I personally have no qualms at all in suggesting less intensity and/or volume if I think it’s the best thing for a person/athlete’s health. Often, we think that pushing more, training harder is the answer, but it’s generally the opposite. I frequently find myself playing ‘fun police’ and being the proverbial handbrake to an athlete’s ‘fun’. There are so many nuances to the individual athlete, which is why we take a personalised approach at T:Zero, and ensure the physical and mental health of our athletes is priority number one. Progress happens when our hormones are happy… too much stress, in too many areas, is a recipe for burnout. Long story short, work with a coach, you won’t regret it. And if you are experienced enough to manage the beginning stages of getting started again yourself, then my advice is to always err on the side of easy. Routine - I am pretty sure I have written about the importance of routine a few times now. But here we are, so let’s have it. In my experience, we will achieve far greater progress, if we set about establishing a routine that is especially easy to get through in the early stages of starting out or coming back after a break. The first few to several weeks of getting back into training are often the hardest. Things don’t feel that great normally. Hills that we powered up in times gone by, seem like we are dragging a sack of spuds with a flat tyre in the rear, and we might feel like our feet are somewhat akin to large blocks of lead. However, having a routine, that allows an athlete to achieve consistency is the safest and most enjoyable way to getting the fitness back to where it can be… feeling strong and aerobically tuned. I remember reading once, that it takes roughly 6 weeks to strengthen a muscle, and about 6-7 months to strengthen a ligament or tendon. So, that fact alone, reminds me that in order to properly strengthen our muscles and joints, we need to show good patience, and trust that the coach, and the routine, are set in their best interests. There you have it, two main factors I think are the most important when starting back into training after a break, or starting out for the first time. Of course, there are a million and one nuances when it comes to people. But that’s why personalised coaching works so well, we take into consideration every factor within our knowledge, to scaffold your training with your health, and long term progress in mind. I always tell my crew… there are no secrets in this sport. It’s those who stay consistent with the process, for the longest amount of time, who generally come out trumps. Patience, discipline, and trust. Nothing magic, just doing the work, day in day out, and with a love of the process. Be awesome. SF |