Injury time outs ARGH!  They seem to pervade the sport of triathlon, ruining race plans, creating DNS’s and sending the consistency of training into a complete shambles!  As an athlete when the pain subsides, you are just itching to get back in the game….. 
 
Or imagine another scenario - you have just returned from a glorious offseason of beach time on a tropical island, sipping drinks from cocktail glasses with small umbrellas …. And now with renewed enthusiasm you return back to training….
 
Or perhaps you are new to the sport, or new to one of the three disciplines of swim bike or run, and ready to tackle your training plan and first race.  For example a long time competitive swimmer, moving into triathlons ….
So what do all these scenarios have in common? Apart from likely being periods of high enthusiasm for training, they also represent prime periods for injury risk of the musculoskeletal kind…. the kind of injuries that, as a physio in my former life, had athletes knocking on the door and kept me suitably employed!
 
So, whilst this blog may not be your first choice read if you are in offseason lounging beside the pool, it is my intention that there are some useful gems that you will glean from your time investment here and it will help you avoid ending up in injury rehab or DNS land.
 
So please read on - this is TISSUE ADAPTATION 101. Whilst most of us have a decent understanding of improving cardiovascular fitness, often less thought is given to how your tissues, i.e muscles, ligaments, tendons and bones adapt throughout your training and racing cycles. 
 
It is quite often the case that your cardio fitness (also known as a central adaptation) improves well ahead of your biomechanical (or peripheral) adaptations and your tissues just can’t keep up.  Hello niggles or worse, hello injury.
 
What muscles, ligaments, tendons and bone have in common are they are LIVING tissues with a cellular makeup that changes and adapts to stress.  The concept of stress and adaptation of tissues is not unlike the concept applied to cardiovascular fitness.  For your living tissues to adapt, they must have an appropriate stimulus and then appropriate time to adapt. 
 
Tissues can adapt in both a negative or positive direction. Too little stress and tissues can weaken, resulting in a lower tolerance to stress.  For example after a period of detraining or injury, because of the reduced load, there is often a reduced tolerance to physical stress of the tissues.
 
At the other end of the spectrum, even with some fairly hefty training and resilience in the bank, there is often a breaking point.  An upper limit so to speak for athletes  - based on their genetic make up or biomechanics/ the way they move. Although this is a topic for another day, never fear, what you think is your upper limit may not necessarily be so and there may be steps you can take to extend this!

So, armed with some introductory knowledge on tissue adaptation, where to from here?  For now, the message is that positive adaptations in your tissues are forged through appropriate amounts of training stimulus with appropriate periods of recovery.
 
Be patient with the plan set by your coach,  and train with a measured sense of progression - your living tissues of muscles, bones, tendons and ligaments will thank you.
 
The reward for your consistency and patience is more glorious runs with friends, ocean swims with mates and bike rides along country roads.  Awesome!
 
Next up, I will delve into the first of our living tissues, our tendons.  Well, not because they are first on any priority scale but I know of a few high hammy and Achilles tendons having a party out there…  and if you know a few runners or triathletes you probably do too!!

---- Click here to learn more about qualified physio Coach Heidi ----

Hi everyone,

I’m home now from my 2019 “A Race.” I am so stoked with my race that I thought it would be a good idea for this month’s post to be my Ironman Cozumel race report. It wasn’t all smooth sailing, I made a few mistakes throughout the day but I’m happy to take onboard a few lessons for future racing. I am super happy to come away with an overall time PB, swim PB and Bike PB. I am excited to share with you how my day went over in Cozumel. 

Race Morning 
I woke up after a really good night of sleep in our little villa and started the morning off with oats for breakfast and a coffee. I felt calm and focused while ticking everything off my pre-race checklist. 5:00 am rolled around pretty quickly and so it was time to leave the villa to pick up the rest of the T:Zero crew (TB, Robbie, Murph, Loz and Crackers) and head to transition 1. We piled into the 8-seater van, then Damo drove us to Chankanaab Beach for T1 check. We agreed on a quick stop, “get in, do your business and meet back at the van.” No one had any major issues with their T1 set up so we were on our way to find the swim start nice and early. Luckily, we were a couple of cars behind a huge Ironman bus so we followed it which took us right to the start of the swim. Although, Damo and a couple of the guys may or may not have had to sweet talk a security officer working on the boom-gate to let us into the Marina. A quick goodbye to Damo then we made ourselves familiar with where we’d need to line up for the rolling start, then we made our way back to the marina for some time to chill.
​
We found a nice quiet spot right next to a multimillion-dollar boat parked in crystal clear water, which had a huge barracuda swimming off the back. This was a good spot to do some final stretching. I played over in my mind what I’d like the day to look like, I then ate some Clif Bar, put on one last body glide and carefully placed the swim skin on (big shout out to my friend, Jody, for sending me her swim skin - thank you). All of a sudden it was time to drop the morning bags off, have one last toilet stop and head to the swim start. I enjoyed starting the day off surrounded by a group of larrikins, I’ve never laughed so much before a race. We watched the Male Pro and Female Pro races start and then we seeded ourselves into the rolling start. Before I knew it, we’d all said good luck to each other and the group of age group athletes were quickly moving forward through a makeshift doorway and out onto a skinny, light blue, slippery pontoon. I somehow ended up on the rear side of the pontoon so I was trying my hardest not to accidently fall in on the wrong side. Ha-ha. I saw Robbie make a B-line for the very right-hand side and enter the water with a powerful dive so I followed his lead, although I didn’t look as graceful entering the water. Go time!  

Swim – 52:37
I took it pretty easy for the first 300m as I couldn’t do a proper warm up. Then a pair of feet came swimming past me which looked to be going at the perfect speed for me to jump on their feet. We swam to the very right of the group which is perfect for me as I breathe on my left. It was quite choppy for the first half of the swim but the water was still clear enough to be able to see the feet in front of me. I stayed with this athletes feet for a couple of kilometers until we got to a section where we had to work our way through a few athletes, this varied our speed and I remember touching his feet for the first time all morning about 4 times in a row. Oops! He did not like that! I got kicked so aggressively (although, I didn’t end up with a black eye like two of my team mates – it was brutal out there) and then sprinted off. I could still see him so I spent the next 500m lengthening my stroke feeling strong to try and jump back on his feet but he seemed to always stay at that illusive 20m ahead until he all of a sudden disappeared.

​In the last kilometer I couldn’t really find any suitable feet to sit on so I found a rhythm and was happy swimming by myself. I knew that this swim was always going to be fast with current assistance but I couldn’t believe when I hit turn buoy. Where did the time go? I got to the ladder and tried to pull myself up but my legs went to jelly and I fell back into the water. Ha ha. Up I went on the second attempt. I hit lap on my watch and realised why I swam so fast, the course was about 300m short. Transition went so smoothly apart from nearly missing the female change tent, I ran to where my bike was racked, grabbed it and started heading towards the mount line, thinking, “gee that went a little too smoothly, I hope I didn’t forget anything...”  

Bike – 5:01.57
Successful flying mount for the first time using my new Bont cycling shoes and Speed Play pedals which were all clipped in ready for a fast transition. Hmm, so you know how I was saying how comfortable my swim skin from Jody was and how quick my transition felt? Yeah, well, about 1-2km I slid my hand along the outside of my thigh on the way to grab some nutrition out of my rear drink bottle and as soon as my hand hit my outer thigh I realized I still had the swim skin on. I made a quick decision to get off my bike completely, take the swim skin off and stuff it down the front of my tri kit. I didn’t want to throw the swim skin away so it came along for the first lap with me.

​The bike lap was made up of 3 x 60km loops. I experienced head winds and slight cross winds on the far side of the island but then on the other side of the island just after going through town there was a hooking tail wind. During the first lap, things seemed to be going to plan, I was approximately pushing the power I needed to, hydrating and eating well and I’d even managed to find a group to legally ride with. At the start of the second lap, I remember thinking how much fun I was having and how fast I was going but the heat really started to pick up this lap and I had to stay focused on nutrition, dodging athletes who were starting their first lap, and hydrating properly.
​
Halfway through the second lap I made a decision not to stop to collect my special needs because it would have meant losing the group I was with while riding through the head winds (which at 12 meters drafting makes a difference) so I’d decided to drink the on-course hydration/nutrition for the second half of the bike leg. Each time I drank a bottle of the on-course nutrition I would throw up a really pretty pink coloured vomit over my tri bars and top tube. None the less, I was still happy I’d made the decision to stick with the group and knew I had to get calories in so I really focused on consistently eating whatever Clif Bars and Bloks I had left on my bike. Just before coming into town at the end of the second lap, I freewheeled around a corner and at the same time I hit a hole and bumps in the road which threw my chain off. My chain managed to get stuck between my frame and power meter magnet and then it also came off my jockey wheels and locked up between the jockey wheel and its housing. I pulled off into a safe spot, got off the bike, stayed as calm as possible and after a few attempts I managed to get everything running smoothly again. 

​I’d lost a bit of time to that group so I made the decision to try and ride back up to them, in hindsight, I should have known that this would come back to bite me, especially with already losing nutrition and the day had really started to warm up. After about 10-15km of chasing, I started to cramp really bad. Each time I would cramp I’d have to back right off the pedals, rinse my mouth with Crampfix and eat more calories and the cramp would be relieved and I’d find my groove again. I would go to over-take someone and then I would suffer from a cramp again, I looked like a real jack*ss on the last lap, overtaking people and then slowing right down after making a pass because the sniper was out and he was after my right adductor. I remember hitting lap with 20km to and thinking if I ride no slower than 32.5km/hour I’ll into T2 with a sub 5 hour bike split. I enjoyed having this as a carrot to keep me moving forward. I got to the 180km mark in 4 hours and 58 minutes but I didn’t realise the bike course was a couple of kilometers long. So anyway, I rolled into T2 licking my wounds and a little anxious about the run but at the same time I was really looking forward to using different muscle groups. 

Run – 3:51.31
Transition felt like a hot sauna. I sat down to put my shoes on and my adductor locked up a couple more times. I rinsed my mouth out with some CrampFix and then didn’t see any cramps again until the final 10km of the marathon. Coming out of T2 I had a 19 minute lead on 2nd place and realized that I wasn’t feeling great and that the heat was pretty gnarly. I saw Damo at the start of the run and he let me know that it was a super-hot day, I wasn’t going to set any marathon records but if I wasn’t smart I’d be walking the final lap of the run. He advised me to pick a comfortable pace I could hold onto, keep eating and to stay cool. The marathon was made up of 3 loops as well. The first lap I found a pace that felt comfortable and like I could hold that pace all day.

Each aid station I able to chuck ice and cold water over me to bring my core temperature down thanks to the awesome race volunteers. I was eating Clif Bloks every 2km until I got to the 12km mark were I realized that somewhere along the way my second packet had accidentally dropped out of my sports bra. I sort of started to panic a little, very briefly, then I came up with the solution to drink coke and sports drink at each aid station. Once again, the volunteers were great and I didn’t miss a cup.

​I got to 16-18km and just felt like I wasn’t getting enough calories in and that I was drinking too much liquid so I tried one of the on-course gels. It was weird and made my stomach feel weird so I avoided them and stuck to coke only until I got to the 22km mark where my special needs bag was waiting for me with 2 more packets of Sodium Clif Bloks and a few more CrampFix sachets. I felt instant relief and was feeling confident that I’d make it to the finish without walking. Second place had put 3 minutes into me in the first lap and then another 3 minutes again on the second lap so we seemed to be slowing at the same rate, even though she was running faster than me. 

​I started out on the 3rd lap trying to do some calculations. I ran past Damo who let me know that I could secure the win if I just kept moving forward, no plodding along and no walking. I left for my last lap feeling super determined to lock my pace in and not slow down. I also know that anything is possible in an Ironman so I was running pretty scared for that final lap with my head down incase 2nd place had a miraculous last 10km. I suffered from a cramp at the 30km mark, right before an aid station so I rinsed my mouth with a CrampFix, walked through the aid station grabbed two cups of coke and drenched myself in ice cold water, the cramp stopped and I was right to go again. This happened again at the 34km and 38km mark. It was relieving to know with a rinse of CrampFix and intake of more calories that my cramp would be temporarily relieved. I didn’t know where second place was so I didn’t waste any time down the finish chute. I was so relieved and happy when I reached that finish line simply because I knew I’d given it everything I had all day. 

Post-race (Overall time – 9:51.46) - 1ST F25-29
I’d never been this sore after a race before, I was worse than after my first Ironman. I hopped into the ice bath in recovery and my calf locked up. It was sooo painful I let out a huge yell. None of the Mexican volunteers knew what to do (poor things) but another fellow athlete grabbed my foot and pulled my toes towards my shin which seemed to do the trick. It was a team effort to get me out of this baby pool. Ha ha. It was pretty funny trying to walk around, I waddled through recovery, found Damo waiting at the end. He let me know of my position which was pretty rad to find out that I’d won the F 25-29 AG and secured my spot to Kona 2020!
Damo put me in a taxi to get me home not long after I’d finished as I was shivering and in a lot of pain. I would have rather do another Ironman again with fresh legs than to have to bend my legs to get into a taxi after the race. Ha ha.

​The next day I was so hungry when I woke up so I suggested to Damo that I ride into town and he meet me there so we could get Subway for breakfast. About 7 hours later he ended up with the start of some pretty severe salmonella. He stayed at home for presentations and roll down. After getting home, I realized he wasn’t getting any better that night. We decided to drive him to the nearest hospital at 11pm. The staff at the Cozumel General Hospital couldn’t have been more helpful and caring. We were super lucky to have Damo’s sister there who could speak fluent Spanish to the Doctors and Nursing staff. After spending the night in hospital and recovering the next day we were finally able to celebrate with a scuba dive and a few sunset drinks with new friends on our final day in Cozumel. I’m now looking forward to some down time before we start building for next year’s season.

Thank you to “Team Ash”
To set a goal, work towards it and then actually achieve it is a pretty surreal feeling. There is no way I would have been able to have the race that I did without the help from many. Here are just a few people that helped along the journey that I am incredibly grateful for:

My Coach, Richard Thompson – thank you for always believing in me, also, for your incredible balancing skills between the art and science of coaching. I am truly lucky to have you guiding me through this journey.
My swim coach - Coach Lise - Firstly, thanks for creating the best environment to train in! I am very grateful to be under your watchful eye in the pool, its pretty rad to think how far we’ve come in the last 2.5 years since I started swimming with you. Thanks for showing me how to believe in myself among many other things.
Race Day Support – Thank you to the Collins family (Brad, Cristina, Alana and Damo), Leanne & Richard Crack and Wil Delfin for coming all the way to Cozumel to support me. It was pretty special to see you on the sidelines.
My Cycling training buddies – Thank you to Erik Dodwell, Brendan Cooper (aka Coops) and Peter Westrup (aka Crabs) for riding with me over the last 6 months. I still look back at some of the rides we did and think that we’re slightly crazy. Haha! I always felt stronger and safer knowing I had you with me. I want to also say a big thank you to each of your families for allowing you to be out helping me which no doubt was taking up valuable family time. I am very grateful for you legends!
To my local school communities – Thank you to Chancellor State College, Beerwah State High School and EPC Relief Teaching for always supporting me and trying to work around my training schedule as best as possible. To all the lovely staff who I admire so much thank you for your support and kindness.
To my friends and family – I have missed birthdays (sorry Harry for your 18th) and many other important events or I’ve shown up after a long day of training and haven’t completely been there. I thank you for being patient and allowing me to do what I love. Looking forward to catching up over off season!
Innovation Podiatry – Thank you for keeping my body in one piece over the last 6 months, Ness. I feel so lucky to have found someone as passionate, knowledgeable and experienced as you are.
Andrew Duff at Sports and Spinal Physio– thanks for all your time and effort at the start of the season getting me injury free.
My parents and older bro – for always being up for a chat on the phone whether it was a call because I’d be feeling tired, down or anxious and I just needed to speak to you or simply just a phone call to share my day or week of training with you because I know you would listen. Thanks for always being there and for your support.
My supporters & Sponsors for making it possible to spend more hours training and less hours at work, thank you for everything you do:

• T:Zero Multisport
• Clif Bar Australia
• Brooks Running Australia
• CrampFix
• 17 Hours Triathlon Clothing
• Di’s Fitness and Massage
• CycleZone Maroochydore

 
My brother Jordan, kudos to you for living with two Ironman triathletes. Thank you for everything you do for us. I have treasured our time living together again.

Last but not least, my partner Damien Collins – thank you Damo for being my rock throughout this journey, picking up the slack around home when I couldn’t and always listening to me ramble on about my training. Love you heaps! 

​
I look forward to sharing next year’s build with you towards my 2020 Ironman World Championship and 70.3 World Championship campaign.
Thanks for following along,

Ash Hunter 

This weekend marks the 16th year of Ironman Western Australia. Held just south of Perth in the seaside town of Busselton (or “Busso” as it’s affectionately known) against the iconic backdrop of the town’s famous jetty (fun fact: the longest timber-piled pier in the southern hemisphere!), there are few Ironman races found in more idyllic locations. There are so many reasons this race should be on your bucket list if you haven’t ticked it off already, but here are our top five … ​

1. The town 
Busselton itself is a picturesque little seaside town, of which its residents wholeheartedly embrace the Ironman event year after year. And what an appealing factor this is! Big enough to have everything you need, yet small enough to establish familiarity quickly and get around with ease, Busso is the kind of host-town that athletes dream of. Must-do’s include pre-race practice swims at the jetty foreshore in Geographe Bay, breakfast at The Goose and a coffee at Fat Duck Cycles & Espresso! 

​2. The swim 
Prior to 2018, the swim course took athletes on a 3.8km jaunt around the jetty, however a “too-close-for-comfort” shark sighting during the 2017 event led race organisers to revise the course which is now 2-loops, closer to the shore. While the “cool factor” of the swim leg may have suffered a blow (and sharks aside), the swim is still hands-down one of the most stunning that athletes will ever experience. Crystal clear turquoise waters with views straight to the ocean floor, you’ll be hard-pressed to find better. The new course also has the added benefit of more protection and more favourable conditions in the bay. 

3.  The bike + run course & conditions (generally…)
Ironman Cairns in December would 100% be a no-go. But Busselton in December? The weather conditions are generally perfection, if a little on the cool side. A wetsuit swim and mostly sunny but cool conditions on the bike and run will serve most athletes well, provided strong winds stay at bay. The race is renowned for being one of the flattest and fastest around, guaranteed to help foster a PB performance or two! The two-lap bike route along coastline and through bushland provides the perfect combination of distraction and protection, and the four-lap run course along the waterfront and through the crowds of support crew and friendly locals serves as both a source of motivation and a simple way to break the marathon down into four mentally-manageable stages. 

4.  The flies … 
Okay, so this one is a bit tongue in cheek (and may prompt a smirk or two from those in the know who’ve been there before), but you won’t find a better motivator (or bigger annoyance) on the run leg than the thousands of incredibly persistent, sticky little flies that flock to Busso to lend their support to athletes on race day. While this kind of fly torture may not be appealing to everyone, their presence sure does serve to speed up even the slowest shuffle on Lap 4 of the run. Prepare yourself. You’ve been warned.

5.  Its proximity to additional perks! 
Wine tasting, anyone? When race day has been and gone and all is said and done, there’s nothing like celebrating all your hard efforts and months of training than with a few days of rest and relaxation in the Margaret River wine region. Busselton itself is a gem, but drive just 30 minutes south and you’ll find yourself in one of the world’s best wine regions too. Stay, play and unwind if you can find some time - and enjoy all the perks of a slower pace on the west side! 

With Head Coach Em Quinn
​
As a coach of any sporting code, the job requires a close relationship to be formed with an individual athlete and the guidance and goal setting process to help the individual achieve what he/she is seeking.  Daily my role as a Head Coach within T:Zero Multisport has me continually working closely with my athletes by providing them with periodised, structured and diverse training plans to help them see the desired goal or outcome. I sit in the office for 3 days per week (plus often some nights when big racing weeks roll around) sifting through training plans, programming and making my way through emails all in the pursuit to bring out the very best in those I help.

Recently an athlete of mine ticked off her second “A” race for the 2019 year.  It was a cracker, one of those days where things just come together across all three disciplines and the stars align, one of those rare days which we often only stumble across every now and again, but when we do, they are ever so sweet.  Following this race and some planned active recovery weeks (those whom I coach will know I am a big fan of some active recovery sessions and unplugging a little post big events) I received an email from this athlete which outlined her next set of 2019/2020 triathlon goals.  I opened the email with excitement as I get such a buzz from seeing what athletes set out to achieve within the sport but also within themselves.  The first line of the email read “so….I know I will never be a champion in this sport or a podium contender BUT here are my goals and thoughts for the year ahead”.  At the time, I continued reading the email, I got motivated and excited by the A, B and C goals that the athlete had in mind and replied with a lose agenda and of course scheduling a meeting where we can sit down and discuss the ins and outs of what it will take to get to where the athlete intended to be.  However, that night, as I sat awake for several hours (the nightly grind with a newborn) I thought to myself, what does this world “champion” even mean?  On the surface, some may say in the context of triathlon that a “champion” are those elite professionals, those who swim, bike and run for a day job and those who are successful enough to make a living from this all-consuming sport that we all seem to love so much.  Others may say to a mate “you champion” for gaining world championship selection, for hitting a new personal best or for simply finishing an endurance event that once may have been a pipeline dream. 

As a coach, of many athletes of varying abilities, goals and physical limits, I sat awake that night thinking of a way I could define “champion”.  For me, I feel the definition is far more a mental one than a physical one. Of course, the fast 5km, the new PB’s, the World Championship Qualifications or the multiple Ironman finishes are impressive achievements and I am the first to feel immense satisfaction and pride when an athlete and I achieve one of these accolades, but do I feel these assets are individual qualities which define a person, the answer is no.  For me the word “champion” means much more than results on paper or medals hanging in the garage.  I think that an athlete who has a “champion mindset” is just as much of an achiever as those who swim, bike and run their way to the top level of this sport.  By this, I mean, those individuals who strive to better themselves day in and day out, those who give 110% in training and in racing, even when at times it may seem like an impossible task.  Those who seek to tackle the impossible and take each training session as an opportunity not only to better their physiological capacities but also to gain an insight and a continued love into the sport of triathlon. I, personally get just as much motivation and enthusiasm to create a plan for an athlete who is driven, process as well as performance orientated and brings with them a growth mindset (by this I mean viewing a setback or a weaker result as an opportunity to learn and grow rather than a failure).  If you portray all of these qualities and have a genuine passion for the sport, then I believe that is a much more meaningful definition of a “champion” than simply a pen to paper result, which may appear on the surface like a success. 
​
With the start of a new decade only a matter of weeks away, I ask you to question your mindset as you plan and set you goals for the season ahead.  Seek the very best in yourself and strive to develop a love and genuine passion for the sport.  Promise to be the best you can be, to learn, grown and develop as the highs and lows of the season occur (and they both will occur – prepare for them), I have no doubt that if you employ these tiny increments of positive mindset applications into your daily training, you’ll have an unbeatable season and without a doubt, enjoy the journey a lot more. 
I cannot wait for 2020 and I am so excited by the goals and plans ahead for my team and the T:Zero Multisport crew.  If you are striving for that next level in your performance (as an athlete and as a person) or simply feel as though your performance has plateaued, or that your love and passion for the sport has dwindled, then I challenge you take a step back and question your mindset, you never know where it could take you.
 
Until next time,
Emma Quinn
Head Coach T:Zero Multisport

Click here to find out more about what makes Em Quinn a champion coach!

By Coach Scotty Farrell.  

FORM goggles – a new technology in the swim market and one that truly hit the ground running at Kona this year.  Triathletes are known for their eagerness to embrace new technology and these goggles created such a buzz in Kona that they were sold out before the scheduled expo end!
 
So many OMG moments as athletes tested them for the first time!  Quite a few pros and the FORM staff tested them out open water swimming in the bay.
 
What are they?

​Essentially goggles with an LED display within the goggle to give real time feedback on a whole variety of data that may be important to you such as:
 
Pace splits
Split time
Stroke Rate
Stroke count
Distance per stroke
Distance
Calories
Length Counter
 
Yes - you can see what you want to see on the screen inside the goggle! 
 
I mulled over the decision to buy these.  At $150 USD a pair even on a discount, it is an expensive set of goggles that are under warranty for a year and require replacement once they are done. 
 
But if you consider in triathlon, your spend on coaching, bikes, wearable technology, race entries and running gear, it is a very small investment for potential benefits.  Cost benefit analysis pre purchase got the big tick and along with having the innate personality of an experimenter/ nerd, I dived in a bought a pair.

The goggles come in a very sturdy case and getting the inside scoop from the FORM staff themselves, these goggles are meant to be treated with the same care as a pair of glasses.  The case comes with various nosepiece attachments from XS to XL and I found the best comfort with the small option. 

Nosebridge attached, I was ready to test out.  But first I needed to charge the goggles first! Charging is super easy with the included charger that is magnetized to attach to the charging ports on the outside of the goggle with a USB attachment at the other end.

Next up, I needed to download the FORM goggles app.  So a little bit of technology required before my first swim!  After downloading this, I followed the in-app instructions to set up my profile and sync with the goggles.  There is also an option for the LED screen to be on the left or right side.  ​

The goggles have two buttons on the screen side that allow navigation of options after you turn them on.  There is a split screen so the chosen options of data  from the app were displayed .  You can decide on your options before you start but the goggles will also continue to collect data that is not displayed like distance, calories and splits. 
 
When I was ready to swim, I needed to confirm some options by pressing the buttons on the goggle:
25 or 50 m pool
Drills, lap or interval swim
 
I pressed start then I swam my workout just like normal – except that I could actually see how fast I was swimming in real time and without ever looking at the pace clock!
 
After the workout, I kept the goggles turned on, resynced my goggles to the app and then I was able to pull up the stats from my swim.  Great! I ended up with some very useable data and also had the option to upload this to Training Peaks – a brilliant option for both athlete and coach!

​I know from chatting in Kona to the FORM staff, that there is also an option now to attach a Polar HR attachment so you can receive HR data whilst you are swimming.  I think this would also be useful in helping to track training stress via HR in addition to pace.  Possible analysis here could include looking at HR to pace metrics and decoupling in steady state swims.
 
The display is actually quite clear in the pool.  It wasn’t particularly sunny when I tested – but there is a brightness option that can be changed. But even though they were successfully used in OWS in Kona, these goggles have been designed as pool goggles. A specific OWS pair is under development.
 
As for the potential for “LED depression” from always having that data in front of you, I found it actually quite easy to move back and forward between reading the screen or not. This just requires a slight change of focus.  The data is there when you need it and you can “leave it be” until you need it/ want it.
 
There is a different view from these goggles than from my regular OWS goggles.  Less peripheral vision here in the FORM goggles but theoretically unless you were actually allowed to race in these in the pool, you won’t miss it as the lane’s black line is clearly in sight!
 
As for potential effectiveness of use, these are a pretty handy tool to have in your swimming arsenal.  Whilst I would not personally use these in every session,  I could use them for any set where I wanted to be consistently on target times – aerobic intervals, speedwork, or key workouts leading into races.
 
Also these are great for technique work and seeing the impact of technique changes on pace.  CSS swim tests would no longer require someone to time you and you could also test to see the impact of SR changes on pace.
 
On the data analysis side, there is enough meaningful data recorded to analyse how well you executed your swim and where improvements could be made – split times, SWOLF scores, SR and overall distance. 
 
Add to this the potential analysis of HR data and things become even better from a training prescription and analysis standpoint – I could envisage setting up training zones via lactate analysis, doing a block of training and having the pace/ HR data to track progress in fitness.
 
Overall a big thumbs up for the investment!

Click here to know more about Coach Heidi!

Now in its 37th year, the Noosa Triathlon Festival is the largest triathlon event in the world, and one of Australia’s most loved celebrations of all things multisport. Participation in the hero event itself is also virtually a rite of passage for budding triathletes everywhere and if you haven’t already, one to add to the bucket list!
 
Later this week, over 12,000 athletes will make the annual pilgrimage to the triathlon mecca of Noosa Heads. There’s something special about Noosa that attracts professional triathletes to train, live and race, and entices the masses to return year after year to participate in this iconic five-day festival.  Here are the five reasons we’ve got a giant soft spot for one of Australia’s most iconic events …

1. The Atmosphere
It’s big, it’s bustling and it’s busy, but Noosa Triathlon Festival is one hell of a celebration. Sure, you’ll probably come across an ego or two (or more) throughout the weekend, but big heads aside, the atmosphere and festival vibe is nurtured and encouraged by the organisers and embraced by the local community and athletes alike.
 
Timing-wise, it couldn’t be more perfect. It’s November – it’s Noosa Tri and it’s basically Christmas holidays thereafter. Work is winding down and everyone’s in the mood for a party. And there aren’t many after-parties bigger or better than Noosa’s, with a perfect combination of seasoned Noosa Tri veterans, elite athletes, newbie individual debutants and happy-go-lucky team participants just keen to have a good time!
 
2. The Complementary Events
he Noosa Triathlon Festival is just that – a festival! We love a good celebration of all things multisport and the five-day festival showcases so many awesome events to perfectly complement Sunday’s main race.  
 
Keen athletes can participate in variety of lead up events including the Noosa Run Swim Run, Breakfast Fun Run and the 1000m Ocean Swim. “Super Saturday” features the Noosa Superkidz Triathlon for all the aspiring junior triathletes and finishes off with the classic ASICS 5km Bolt and Australian Open Criterium races which are always fun to spectate.   
 
A steady stream of other events and activities across the weekend ensures there’s not a dull moment to be had, no matter your interest or ability.   
 
3. The Course
Even if large-scale races aren’t your thing, the one beauty about Noosa you’ll surely appreciate is the event planning and organisation. After more than 35 years running the event, its organisers execute with precision.
 
The race itself begins on Noosa Main Beach, which is generally calm and clear (breathe guys, last year was an anomaly!). No doubt veteran Noosa Tri athletes will be happy to wave those canal mud moustaches and monobrows of yesteryear goodbye!
 
The bike course is technically described as “undulating” but it’s generally flat (minus Garmin Hill, about 10km in) and traverses some beautiful hinterland scenery. If you’re fit enough, you should have a few spare breaths to appreciate the views.
 
A flat, one-lap out and back course through Noosa Sound, the run leg is a dream … provided you can get yourself onto it before the sun starts to heat things up! Crowd support is crucial here and there’s plenty of it, with spectators lining almost the entire distance. If you’ve been here before, you’ll have (not so) fond memories of that charming last-ditch detour through Dolphin Crescent we all love to hate. The only saving grace here are the friendly locals who voluntarily provide cooling services to struggling athletes via their garden hoses!
 
4. The Noosa Sport & Lifestyle Expo  
No Noosa Tri Festival is complete without at least one decent wander through the impressive Sport & Lifestyle expo. It’s hard to avoid too, given registration is in the same location at Noosa Woods.
 
For triathlon nerds and gear buffs, a stroll through the exhibitor displays to chat to product reps, sample the latest nutritional supplements and potentially nab a bargain or two is a must. One of T:Zero’s major sponsors Clif Bar will again have a great set-up so be sure to stop by and say hi to their friendly crew.
 
5. The Destination 
s far as local race locations go, there’s no doubt Noosa is an impressive destination. For athletes and their families, it provides endless options for food, activities and entertainment catering for a variety of interests. For most, local accommodations require minimum nights’ stay (generally 3-4) so taking a few extra days pre or post-race is a good idea if your circumstances permit. Whether you enjoy Hastings Street with its countless shopping and dining options or prefer to escape to the trails of the National Park, everything you need for a good time is within walking distance.
 
The location itself is also very spectator-friendly – on race day family and supporters can choose to find a space close to the finishing chute and soak up the excitement of the finish line, or avoid the hustle and bustle and instead opt for a shady spot along Noosa Parade and beyond (they are plentiful) guaranteeing a view of their athlete twice on both the ride and run legs, if they’re eagle-eyed enough!
 
Good luck to all our T:Zero athletes racing at Noosa this weekend, and remember to keep an eye out for Coach Scotty who will be handing out Clif Bars in the recovery area on Sunday with the Clif Crew! 

Over the last three months I’ve been struggling with fatigue over the couple of days leading into my menstrual cycle or the first couple of days of my cycle. The purpose of ‘The Ash Hunter Diaries’ is for me to be open with you guys about my ups and downs along my journey towards Cozumel and my quest for Kona 2020. This has definitely been a low in my journey as it keeps interrupting the flow (pardon the pun) of my consistent training blocks... ugh! There’s nothing more frustrating than when training seems to be going on track and all of a sudden… BOOM! I’m floored for 1 or 2, or sometimes even 3 days with fatigue. Welcome to the world of being a female athlete.
​
Ever since I can remember, I’ve trained through this time of the month and have found some months affect me more than others and some don’t affect me at all. As of lately, though, I’ve noticed the affects three months in a row. I’ve always felt rather guilty or have beat myself up about not being able to achieve my target sessions during the pre-menstrual time of the month because I didn’t really understand what was going on inside my body. I hope that this blog helps other women who’ve experienced the same thing so they’re not be so hard on themselves when they can’t hit their targets during this time of the month. So let’s take a look at what happens to our hormones and the four different phases during the menstrual cycle and then we’ll take a look at a very simplified explanation on how and why our training is affected by our fluctuating hormones.

​A quick summary – what is the menstrual cycle?
“The menstrual cycle starts with menses, when females are (unless they have become pregnant) bleeding and shedding the uterine lining. Menses is the start of the follicular phase, or “low hormone” phase, characterized by low luteinizing hormone (LH), follicle stimulating hormone (FSH), progesterone and slowly increasing levels of estrogens. This phase lasts for around the first 14 days of the menstrual cycle. Then around the "middle" of the cycle ovulation should occur, which is characterized by a spike in levels of estrogen and luteinizing hormone. This coincides with the release of the egg and is the time of the menstrual cycle when females can become pregnant. Ovulation is followed by the luteal phase and is the high-hormone phase of the menstrual cycle when both estrogen and progesterone levels are higher.” (Ihalainen, 2019)

The Science
According to author Dr Stacy Sims, when we start to get into the high hormonal phase (luteal phase / pre-menstrual phase) this is where oestrogen is inhibiting carbohydrate utilisation so therefore we can’t quite hit high intensities in training at this time. Increased oestrogen levels usually increases serotonin in the brain which causes some brain fog. The increase of progesterone increases the core temperature so we have less time to fatigue and less tolerance to heat. During the high hormonal phase we have less water in the blood so we become less efficient at getting blood to the working muscle tissue. Now that we know how our performance is slightly impeded we can use nutrition and recovery practises to overcome this.  

Attempting to train when my hormones wreak havoc - slightly dramatic but keeping it real
The alarm goes off… my brain tells my body to get up, it doesn’t respond. With the sound of the alarm in the background, I feel like I’m looking at my body from above trying to wake it but it seems to be stuck in quicksand. I’m standing above my body shouting at it with motivational thoughts like, “you are ready,” “get up and slay that bike today, Ash” then I turn to negative comments to really try and get me out of bed, “you’re never going to achieve your best” or “get up, you’re being weak.” I end up having an internal battle and agree to reset the alarm for another 30 mins time. I roll over and regretfully still lay there achieving nothing because I am feeling so guilty for feeling like I’m giving in to fatigue and not being on my bike. One would think this would be a clear indicator that one needs to stay in bed. Hmmm.

​Well, you see, we are endurance athletes and we’ve been trained to keep going without giving into tiredness and fatigue. Ok so I end up getting out of bed through shear guilt. I get onto my bike. Everything hurts more than usual, the spots on my saddle that usually take a few hours to get sore are there immediately, I feel short of breath, my heart rate is high, my attention span is low, where are my legs? They’ve gone! I can’t focus too long on one spot otherwise I feel like I will collapse onto the road into the foetal position and sleep there for the next 3 hours. Trying to be optimistic that I would ‘come good’ throughout the session I stayed out there 3 hours holding all of 100 watts NP (I usually sit at 135 watts for an easy warm up) which felt like a 7/8 RPE, I skipped my important backend intervals, went home and rested instead as I knew my body just didn’t feel right. I was able to train back to normal the next day. If you have ‘meat above your feet,’ (borrowing that saying from WITSUP – thanks) you may think I’m exaggerating here. Well, I’m not! I usually feel like this 1 or 2 days throughout each cycle. Life is a constant learning process and I’m just trying to work out my puzzle of the female physiology and endurance training. 

Looking at fatigue
I wasn’t sure whether I was getting knocked out with these ‘fatigue days’ due to a lack of iron, dehydration, or that I hadn’t fuelled myself with enough calories a day or two before. I’d been to see a health professional about this topic to get my iron levels, blood count, B12, thyroid and a couple of other tests checked but they all came back within normal ranges. I make an extremely conscious effort to focus on hydration and have been seeing a dietitians to help with nutrient absorption and energy intake. But it keeps happening at the same time throughout my cycle each month.
​
Fatigue is very generalised but to me it feels like weakness, tiredness, decreased tolerance for heat training, increased heart rate, increased sensitivity, increased perception of effort and decreased mood. These symptoms seem to happen at any time throughout the luteal phase or start of menses. I could be training well and all of a sudden I hit a big wall (that seems to be built with solid bricks of emotions, sluggishness, discomfort and so much tiredness.) I then feel frustrated at myself for the interruption to my training block as I can only tolerate low –moderate intensity training and even missing a session or two due to needing the rest or not listening to my body (and also not telling my coach how I’m feeling because I just want to do the darn session… oops), pushing beyond what I should and then burying myself for a few days… doh!
After this happened for the third month in a row it’s becoming more obvious that my athletic performance can be impeded during this time of the month, maybe more so when my volume is higher. I’m pretty slow at working things out at times but I think I’m slowly starting to get it now.
I am calling this the quest to finding my menstrual cycle and exercise performance sweet spot.
​
Where to from here?
My coach has approached the topic with me recently, I don’t know why I haven’t thought of this before but we are going to base my training block around my cycle. We’ll use the days where my hormones are back to being stable/low at the end of the follicular phase and during ovulation to build and hit those target sessions and then do active recovery during those days when my hormones rise up in the luteal phase and get close to menses. We have been using the FITR Woman app to track my cycle so far. I will continually play around with my nutrition and keep using trial and error to see how my body is fuelled best within each phase with the help of Stacy Sims research. Each one of us are different but I hope you’ve enjoyed a rather un-talked about topic and that it may bring awareness to this topic. I am excited to start using my female physiology to my advantage and get the most out of my training when I’m feeling strong! I look forward to being a happier athlete and not getting frustrated at myself for not being able to hit targets or complete sessions for reasons outside of my control… 

Here’s a couple of interesting articles I found that will provide some more information on this topic which have links to evidence based research:
https://www.miun.se/en/Research/research-centers/swsrc/news/2019-2/the-menstrual-cycle-and-female-athletic-performance/

Until next time! Keep up the great work.

​Ash
​

Lining up on the start line this year at the Ironman World Championship in 2019 was a pretty incredible experience.  Although I had competed at this event on three occasions prior to this one, this year it was very different for two reasons.

1. I was an athlete and a coach and I viewed the event through both of these lenses.
2. It was the first time that age group wave starts had been implemented – no room to hide in one big gender specific pack.

 
Reflecting back on this, on race morning, I was acutely aware of the incredible density of human emotion packed into a very small area – the age group corrals before the swim start. If the tension and emotion could have been jammed into a bottle of start line champagne and then the cork popped, the spray would have easily covered the Big Island of Hawaii.  Highly intense to say the very least.
 
From my own perspective, I sailed through race week with no hint of nerves or worry.  The lead in to Kona is a busy week with expos, events and athlete catch ups – and lots of positive energy.  Come race morning, it was a different story – and I had felt it before.  That feeling of something being on the line, the slow creep of nausea at body marking, a rapid heartbeat and sweaty palms. 
 
It was a classic sympathetic nervous system response – fight or flight. Was I reacting because I was in danger? Definitely not. It was just a triathlon, after all.  When it came down to the nuts and bolts of what was happening, all it meant was that I cared about what was going to unfold.  And if I interpreted it as a good sign, a positive sign – I could manage that response without it derailing my race. 
 
There were 2000 athletes in those corrals experiencing some form of pre-race emotions before the start line that day.  Emotions that had the potential to contribute positively or negatively to their day on course.  I witnessed it.  There were athletes in those corrals in tears, athletes sitting on the ground shaking, nervous overflowing chatter, those laughing, smiling, jumping up and down and those with blank stares.  It was an interesting sight.
 
I am no psychologist.  But as a coach and an athlete, I reckon those individual prerace emotions were highly likely to be linked to a number of factors. 

1. Race goals – whether the goal was to finish a first Kona, achieve a certain time/ placing or go for an age group win. 
2. Outcomes - The meaning the athletes placed on achievement on that goal – what was riding on their achievement or ability to finish.
3. Confidence and Preparation – the confidence the athletes brought to the table – in their preparation, their ability to manage their day and their own ability to achieve their race goal.
4. Experience – knowledge of the course, the conditions and the intense nature of such a global event.
5. Support -  the athlete’s level of belief in the team that were there to support them
6. Personality – this was no different to the world outside the start line – present were the personalities of the innately confident, the anxious, the resilient, the cool as cucumbers.

 
All those factors feeding all that emotion - tightly crammed into a very small space.  Super intense.
 
With the Aussie season in full swing, athletes in our neck of the woods are about to find themselves in similar situations at their own races.  Pre-race emotions running rampant at race start lines.  As an athlete, how do you prepare for this part of your race?
 
A great first step is to chat to your coach and work out the factors that are feeding your start line emotions. Work on those – confidence, preparation, belief, expectations, positivity and support to be in the best possible headspace leading into your event.  Predict how you might feel and how you will manage your pre-race emotions. Practice your strategies before race day.
 
In my opinion, just like the emotions on the start line, the effective strategies to manage prerace emotions and that fight or flight response can be highly individual.  Deep breathing, meditation, mindfulness and self -talk can all be used in the heat of the prerace circus. I am certain sports psychologists have more strategies to share.
 
In essence though, there is tremendous benefit in exploring and find a strategy that works for you.  Being prepared for your race both physically and mentally is part of the ticket to a great race experience. 
 
The next step is practice. Placing yourself in similar situations in training can help your practice your strategies – being mindful to create similar emotions around training races, unfamiliar or challenging workouts and training camps.  Outside of training, visualisation of your start line with all of its sensory input can help create your pre race emotions and give you some experience at managing them.
 
So what was my strategy?
 
Lets go back to that Kona start line corral and the emotional overload of the athletes jammed inside it. How did I manage myself?  Deep breathing works for me – big intentional diaphragmatic breaths to switch off that sympathetic response. It’s a common strategy, it is my go-to strategy, I have practiced it, and I know it works for me. So that is what I did.
 
Once my heart rate settled and the nausea dissipated, things then got rather fun keeping that right combination of anticipation and excitement in check.
 
Finding friends, laughing and chatting, jumping in front of the ironman paparazzi for photos.  Hugging random strangers. All purposeful strategies in the “this is my A race of the year” start line corral. Totally odd behavior for me in real life.  But whatever works on race day, hey!
 
Have fun exploring and finding your pre race strategy. Get after it!
 
Cheers
H

When it comes to Ironman, it doesn’t get any better than the World Championship. Held every year on the Big Island of Hawaii in Kailua-Kona, it is, quite simply, the pinnacle of our sport.  
 
As we speak, athletes from all over the world have started to descend on the Island and in a few short days, they will take on an incredibly challenging course that pushes wannabe world champions to the brink of their physical and mental ability year after year. We’re getting tingles just thinking about it!
 
There are so many reasons why triathletes everywhere continue to put themselves through their Ironman paces every year in the hope of cracking a spot at the biggest dance of all. Here are five reasons we can’t get enough of the Ironman World Championship … 

​1. “The Vibe” 
 
In the immortal words of Dennis Denuto*, it’s just the vibe. This one is hard to explain but trust us, when it comes to Ironman mecca, there’s no competition. As soon as you step foot in the town of Kona, there’s no denying the fact it is the epicentre of endurance sport for that one week. This is the world championship - the day of days - where every athlete (from professionals to 17-hour specialists) arrives tapered and ready to race what is likely the biggest, most significant event in their athletic life. 

An incredible calibre of athletes from all over the world roam the town by foot or bike, at the absolute peak of their fitness, many of whom are preparing themselves to fulfil a lifelong dream. Professionals and age-group world champion contenders aside, there are also Legacy Program athletes and Ironman Global Ambassador athletes who are represented - people who have achieved or overcome incredible health or other personal feats to participate and live their own potential on race day. Witnessing these athletes cross the finish line and the moments that precede and ensue often rivals and surpasses even the most impressive professional performances. 

The Big Island. From the Mountains to the Lava Fields, the pristine ocean and everything in between, there’s nothing quite like it and no way to replicate that extraordinarily special feeling that fills you from head to toe as soon as you step off the plane. And how could there be? After all, it is the spiritual home of Ironman. 

​​2. Location, Location, Location 
 
From the moment you land at the airport which is flanked by lava fields, you know you’re somewhere special. Kona really is quintessential Hawaii. And there’s no place on earth like the Big Island. Rent a car for the day and you can drive the Island, passing through no less than four of the five major climate zones that exist on our planet. It is truly one of the most ecologically diverse places in the world. 

It’s also a relatively handy flight from Australia, all worldwide destinations considered, which may be one of the reasons our country is so healthily represented at the Ironman event each year. The locals for the most part are incredibly welcoming and wholeheartedly embrace race week which is no doubt a key contributing factor to its enduring success. 

In terms of all your race-related requirements, everything is centrally located, so although a hire car is handy if you’re hauling a bike(s) and other equipment, it’s not a deal-breaker provided your accommodation is close to town. Should you choose the car-less path however, just a word of warning - the free shuttle bus and its incredibly loose schedule certainly sing from the Island Time hymn sheet!

​​3. The Course 
 
Picturesque location aside, this Ironman course is a unique beast. Nothing gives you all the feels quite like a conch shell and cannon fire do, signalling the start of the race. Athletes set off on the swim leg in ridiculously warm (no wetsuit) water, often escorted along the way by dolphins, turtles and a myriad of other marine life clearly visible in the pristine waters of Kailua Bay. 

The ride is generally fast and fun, but the hills, the heat and the trade winds still need to be battled and managed. Finally, the ultimate test for athletes is the lumpy and insanely hot run, including an extended stint in an infamous section called the “Energy Lab” – notorious for siphoning energy from athletes, rather than providing them with any. 

Whether you’re a professional, age-group contender or just out there to make it under 17-hours, on race day all athletes are equal, each one battling the same course and conditions as the next. Being the World Championship, spectators and supporters abound, but they’re mostly concentrated closer to town which is understandable. After all, spectating in the middle of a lava field doesn’t seem all that appealing! 

​
4. The Expo
​ 
 For spectators and supporters, a trip to the epic expo during race week is essential. And to be fair, even as a nervous athlete with the best intentions to keep unnecessary “noise” to a minimum, it’s probably still unavoidable. With two decent setups spanning a road, sponsor freebies and bargains abound and with a steady stream of professional athletes turning up throughout race week for signings, product promotions and interviews, the expo is heaven for tri-gear nerds and groupies alike. If you do indulge in any pre-race purchases however, just remember to avoid committing the cardinal sin of christening them on race day!

​
​5. The Extras  
 
When all is said and done and race day has been and gone (or for a few treats in between), nothing beats the iced coffees of Lava Java and ice-cream sandwiches of Huggos on the Rocks, flanked by a cocktail or two at sunset. If you’re taking travel notes, these are essential stops. And an acai bowl from Basik Acai (the Kilauea is our recommendation) is the breakfast of (world) champions! 
 
For a break from your food coma, or for non-triathlon related activities, options abound. Swimming with manta rays and spinner dolphins, or indulging in a spot of snorkelling in various locations around the Island should tick a few boxes. A Kona Coffee tour or trip to Kona Brewing Company also come highly recommended. And no visit to the Big Island is complete without stopping in to Volcanoes National Park. 

With so many athletes arriving a week or two early for pre-race acclimatisation, the post-race exodus is generally swift so if you’re keen to holiday after the big day, stay a while longer on the Island and enjoy everything this little town has to offer, once its Ironman hosting duties have concluded for another year.
 

While few of us have managed to reach the “holy grail” of Ironman this year, we can still watch with bated breath on October 13 (Australian time) and cheer on our T:Zero athletes with gusto. In all honesty, it's virtually impossible not to be moved and motivated by this incredible event. 

 
* Do yourself a favour and download “The Castle” for essential wind trainer viewing 😉

​I'm 34, married with two children, 6 and 4 and I work as a Clinical Nurse working both 12hr and 8hr shift work. This can make fitting training into my work/life balance difficult at times but it is not impossible!

At school I was always playing sport and made state teams for rowing and waterpolo - anything in or on water came naturally to me but land sports was another story.

My exercise journey began a little under 4 years ago, 6 months after my 2nd child was born, when I was feeling a little lost and stressed with 2 children under 2. My sister-in-law who is a keen runner convinced me into trying a parkrun which I attempted pushing my son in the pram. I literally had to stop after 500m as I couldn't run any further - I was so embarrassed but I didn’t let it beat me and a hunger grew to improve on my fitness. 

A few months later a friend was organising a team triathlon for Mooloolaba and I put my hand up for the swim. The atmosphere from that day sparked something in me and although at that stage I had only just recently run 5k without stopping and I didn't own a bike I signed myself up to an Olympic distance Mooloolaba tri the following year. 

So I got a bike and now had everything I needed - all the gear with no idea! Over the next year managed to complete 10k bridge to Brisbane, a QLD tri series sprint distance triathlon and as much training based off the guidance of Google. I managed to complete that tri with my family at the finish line and again I knew I wanted more... 

I kept ticking off events and goals including 2 half marathons, 2 more OD tris and lost 20kg. One day at work I received an email that said "Congratulations for registering for the Sunshine Coast 70.3"... My husband had signed me up as I had been talking about a half Ironman but was not sure I had firstly the ability but secondly the time to train. His belief in me and the support he gave to me to reach my goals became my "why" and I realised that was all I needed. 

This is where super Coach Steve and T:Zero came in! Steve has always been so supportive and adaptable in working my training in and around my shift work and family. His calm, informative and humorous responses to my 101 questions about everything triathlon has been priceless which I am so appreciative of.

With a slow build from February Steve put me in the perfect position to not only smash some huge Pbs along the way but to be race ready both physically and mentally. 

Race day came around so quickly and having my husband, dad and sister-in-law at the start line calmed my nerves and let me focus on what was ahead. The swim being my most favoured, I just wanted to get in and get started. The plan was to go out hard for the first 300m, find some feet to stick to and steady the pace to a 7/10 to save some energy. The water was a dream and I remember thinking I was actually enjoying myself. I kept to the race plan and managed to steadily keep overtaking swimmers which was good for the confidence and came out of the water feeling great. 

In transition the wetsuit dance was a bit of a struggle but did my best and was out on the bike and up that first hill with not much of a worry. I heard over the loud speakers while in transition the elites were at the 20k turnaround and into a bit of a head wind so kept that in the back of my mind. 

The first 20k I was flying! The thoughts of making it in well under expected time was exhilarating. I kept Steve's advice in mind to monitor effort and not to go out too hard too fast. At 20k turn around my exhilaration was rudely interrupted with head winds which cut 10k/hr off my speed - this hurt both physically and mentally but I kept pushing. Seeing the T:zero tent and my family at 45k helped with the focus going back out for lap 2. The plan was to step up the effort from 50k which was attempted but failed at 70k when I hit a wall. I managed to count down the k's and just get it done. 

My family, and in particular my kids, were all waiting at my bike rack in transition yelling words of encouragement which restored my energy as I got the runners on. I had never been so happy to be off for a run. 

I felt good for the first 5k and then started to feel the heat. I had skipped some initial drink stations but then decided to stick to the race plan of walking the drink stops and refuel (Coaches do know best I guess!) At 10k the hill hurt but was able to keep pushing with the atmosphere from the crowd. At 15k I knew I was going to finish but just needed to keep reminding myself of some wise words "Don't give up....EVER", I think I chanted this in my mind for the 16th km. I came around a corner at 17k and had lost the battle mentally and had made my mind up to walk... there was my sister-in-law waiting to cheer me on. She then ran along the footpath for the next km to keep me going. She didn't know at the time but I was balling my eyes out (thank God for sunnies) as it was just what I needed - a reminder of the support I had from so many to not give up. 

The last 3k hurt which now seems like a blur but I remember feeling disappointed in myself for not feeling as strong as I had been in training. I didn't want to let my family or Steve down. 

Nothing will beat crossing that line seeing my family and particularly my husband - my emotions couldn't be contained. I couldn't believe I did it and it still brings a smile to my face thinking about it. 

Needless to say, I have signed up again for 2020 with new goals in mind and can't wait for the blood, sweat and tears along the way.
​
So if you think that a half ironman is out of reach - I am proof that it is not and that anyone can do it! 

How many triathletes throw up their hands in exasperation declaring they are no good in the heat?!
 
Whilst there will always be challenges performing in hot environments, fortunately with knowledge there is power.  Power to take some steps to get better at getting hot.  Power to get across Noosa finish line in one piece!
 
Time to get your nerd on!  Thanks to scientists who study thermoregulation (the body’s temperature control), there is good evidence on how prepare and perform in hot environments.  Nerdy thermoregulation discussions could include terms such as acclimation, acclimatization, specifics of hormonal responses and explanations of heat transfer via convection, conduction and radiation.  
 
But science aside, the practical basics for us athletes are to understand the why and how of heat training.
 
Why do heat training?  Essentially, heat training, when appropriately added to your training program, will help you perform better in hot environments. Some of the potential physiological benefits of heat training are:
 
-       there is an increase in plasma volume, i.e more circulating blood – yes!
-       a reduction in heart rate for a given workload (pace in running, power on the bike) – a good thing!
-       sweating onset is earlier and sweat contains a reduced percentage of electrolytes – better cooling efficiency right there!
-       Lower skin and core body temperature – hello greater room to heat up!
 
Like any training strategy, you could also consider the potential psychological benefits of heat training.  With training is totally possible to change your mental approach to performing in the heat.  With all those benefits who wouldn’t want to transform into someone who loves the heat! 
 
But, before you head out for a run in the midday sun, upsides and downsides!  Heat illness is a very real possibility with any heat training so exposure must be controlled and progressed.  Know the warning signs of heat illness and seek medical advice should you have any concerns before starting any heat training.
 
Most athletes will heed to the warnings of heat illness way before they take themselves into the danger zone, but, as with anything, there are always outliers. Potential A type personality looking for maximum gain in the shortest timeframe possible?  Don’t be that athlete!
 
How to heat train?  Basically you can acclimatise (train in a hot environment) or acclimate(create conditions that expose you to heat).  In essence, the important part is that you want to get hot.  The stimulus for adaptation is the rise in core body temperature. 
 
Now you don’t need to have access to a fancy heat chamber or spend weeks in Asia to achieve effective heat training benefits.  There are lots of options.  Heat is heat (when it comes to raising your core temperature).  Options include:
 
-       Wearing extra layers of clothing whilst training
-       training indoors without a fan to cool you
-       create your own heat chamber in a small room with heaters
-       training in the heat of the day rather than the cool hours of early morning or evening
-       hot baths, saunas or steam rooms as a workout or post workout.
 
The research suggests most benefits can be gained in 10 -14 consecutive days of heat training. Options are to introduce it up to 6 weeks out from race day (this will require some maintenance sessions in the intervening weeks) or schedule it in the final weeks before race day.
 
Keen to start sweating up a storm?  Chat with your coach!
 
Like any new training stimulus, heat training needs to be considered as an extra stress in your training program.  It requires planning.  Extra attention to recovery is needed. Dosing the right amount of heat exposure is needed.  Scheduling of key training sessions alongside heat training requires thought.
 
Now is the time to think about getting hot! Invest in thermoregulation science before your race and your brain and body with thank you on race day.
 
Here’s to a sweltering summer of racing ahead! 
 
And to scoring that last age group wave start at Noosa Tri!
 
Cheers
H

CLICK HERE TO FIND OUT MORE ABOUT COACH HEIDI SOWERBY

Before I get started on this month’s blog, “A week in the life of me – Ash Hunter,” here’s a small summary on my experience from Sunshine Coast 70.3 a couple of weeks ago.

Ironman 70.3 Sunshine Coast wasn’t intentionally on the cards this year as we were in the thick of Ironman training. BUT… 10 days out from the race I’d won an entry… Thank you to Multisport Mecca and Cyclezone for this!! How could I turn down an awesome opportunity to have a hit out and see where my current fitness lies? It was an absolutely stunning day, apart from a little wind on the bike course we had ideal conditions.

Swim was amazing with crystal clear water. I felt comfortable navigating my way around the swim course, then onto the bike where I came into T2 with my highest ever NP split for an Ironman 70.3. The run felt great for the first 8 km and then after the second Alex Hill I started to fall apart but I gave it all I had for that last lap. I was happy to be able to come home with a PB 70.3 time of 4.42:07 and 3rd place in F25-29 AG. I hadn’t given much thought whether I’d take a spot to the Ironman 70.3 World Championships held in Taupo 2020, until after the race.

Over a quick lunch with my friend, Sarah and brother, Jordan I’d kind of made up my mind. I didn’t think there’d be 3 spots in my AG but I came to the decision that If there were 3 allocated spots then I would get the trusty old credit card out to pay for the entry + the 8% active fee ha ha. Waiting at the roll down ceremony I heard Pete Murray announce, “25-29 Female age group has 3 + 1 allocated spots” Whattttt???!!! I looked over to my bro, trying to contain my surprise and excitement. Although, I may need to work 2 jobs over the summer holidays to pay off that one! A super unexpected result and qualification but I’m looking forward to heading over to Taupo in November next year for the Ironman 70.3 World Championships.

​For anyone thinking about starting triathlon or taking on a challenge within the sport already, I hope this blog encourages you to go for it, believe in yourself, and live to your full potential.  
 
I am a 22-year-old living in Canberra and I have recently entered the world of triathlon. I joined a novice triathlon program with the Bilby’s triathlon club in October 2018. At the time, I was spending 99% of my time at the university library, working two-three days per week in a law firm and had not long returned from an overseas trip. I was ready to try something new, (having come from a background in tennis and hockey), to challenge myself, and to meet people outside my usual social group. I had a road bike which I bought second hand, (and had used only for travel to and from uni), and that was all I needed (aside from caffeine), to sign up for my first ever triathlon!
 
I remember my first triathlon so clearly. It was in Canberra and (shock horror) it was so windy and cold for November. The swim was almost wetsuit compulsory! I was signed up to the novice distance, which was a 200m swim, 12km bike and 2km run. I remember watching some of the Olympic distance athletes beforehand and thinking ‘how on earth do their butts not get sore after 40km of riding!?’ It was such a fun day and I ended winning my age group! I guess you can say this was the start of an amazing 12 months to come.
 
After competing in a few novice races and then the Sprint distance at Husky Triathlon Festival (February 2019), my next goal was the Olympic distance. I decided to race the Port Stephens Olympic in May 2019. I enjoyed the longer distance, as it gave me more time to settle into the race and find my groove. Once I had completed the Olympic distance, I set my sights on the 70.3, however, I knew that I didn’t have the knowledge or expertise to self-coach. I was also still studying full-time and working, so I didn’t really have the time to think about setting a training plan! In June 2019 I joined the T: Zero team under the guidance of coach Andrew (Andy) Perry. I said I wanted to complete my first 70.3 by the end of 2019 and soon enough I was signed up for the Sunshine Coast 70.3 in September 2019 (giving me roughly 12 weeks training time). It was a short amount of time to train for such a huge step-up in distance. But I knew the time wouldn’t be a limiting factor if I was consistent with my training. Fortunately, I was also surrounded by supportive people, and Andy had no doubts about me being able to finish the race which was really empowering. I also really loved the fact that it was going to be a challenge, and probably not going to be easy!
 
The toughest part of the preparation for the 70.3 was training in the Canberra winter. There was one morning where it was -2 degrees and my toes went a dangerously blue colour (even with my shoe covers!). On social media I would see people training in warmer parts of Australia, commenting that they finally cracked out the arm warmers. Meanwhile, I’m sitting here defrosting my toes in the bathtub! I soon made use of the indoor trainer a lot more. I’m a sucker for routine, so it helped that I could fit my sessions in around work, uni and social life. Some weeks were obviously harder than others, and there were mornings where I really didn’t want to get out of bed. But it’s amazing how much you’re capable of when you really want to achieve something. I had a goal that I so badly wanted to achieve and that in itself was really motivating.
 
September crept up quicker than ever and soon enough it was race day! What a beautiful day for a half ironman! The swim was my favourite leg of the day. I felt comfortable in the water, I could easily block out the surroundings and really get in the zone. Out of the water and onto the bike was a slightly different story. It was a tough leg, especially in the wind. The bike is still something I’m getting used to, having no experience in cycling until I started triathlon.  Despite this, it was still more enjoyable than I thought it would be! It was pretty warm by the time I started running (a lot warmer than what I’m used to anyway). This made for a challenging run, but by this point, I knew I was going to finish. The run is where the body starts to really struggle, both physically and mentally. After exerting yourself for several hours, the last thing you want to do is run a half marathon! But I knew this is what I had trained to do, and I trusted the process. Physical fitness aside, the run is as much a mental game as it is a physical one. What got me through the run and the race in general, was having a positive mindset, being patient and staying in the moment. It was the absolute best feeling to get to the finish!
 
Post-race, I’m still trying to process everything. It is such an amazing gift to be able to swim, bike and run and it is truly incredible what you can achieve when you truly set your mind to it. Signing up to my first triathlon less than 12 months ago was one of the best decisions I have ever made. Equally rewarding was joining the T:Zero team, who are an amazing bunch of athletes that I am proud to be apart of. Pursuing my sporting goals on top of a busy lifestyle is something I’ve really struggled with in the last couple of years. It’s really great to be a part of a team that understands and works around ‘life.’ I chose T:Zero because of their positive energy and dedication to helping people from all walks of life to pursue their dreams. If you’re thinking about taking up triathlon, or chasing a huge goal, surround yourself with people who empower you to be a better you, go for it, and don’t look back.

​As the saying goes, ‘opportunity is missed by many people because it is dressed in overalls and looks like work.’ When you take on a big challenge, believe in yourself, and put in the work, you can excel in all aspects of your life. You will be amazed at just how much you’re capable of!

​
​There’s a common perception out there that T:Zero is some kind of elitist group. That we focus our attention on fast times and podiums. Nothing could be further from the truth.
 
At T:Zero we focus on success. We celebrate our athletes setting big (sometimes scary) goals and watch with pride as they tenaciously set out to accomplish them. It’s the little wins, every day, and every week, that lead to the PBs, the breakthroughs and the smiles. It’s the shift in mindset from being outcome driven to process driven. And the move from fearing failure, to embracing it as part of the journey.
 
Whether an athlete is stepping up in distance, smashing a new PB or qualifying for a World Championship, it’s the process coming to fruition that we as T:Zero celebrate above all else.  
 
We regularly hear from our athletes that the culture within T:Zero is one of non-judgement and acceptance no matter what level the athlete. This is precisely the kind of culture we strive to foster. We realise that everyone is at a different stage in their journey; each no more important than the next. Our values are growth, gratitude, consistency and honesty. These values underpin the way in which we operate as a unit, and this is where we want to focus athlete awareness.
 
The journey and process of endurance sport is long. It’s for the stayer, the disciplined and the strong individual. The person who understands that big goals are achieved through next-level commitment and determination is the person you will find at T:Zero. That’s who we are. You won’t find a trophy room in our HQ; you’ll find a celebration room.
 
If you want to be heard, have your accomplishments no matter how big or small, acknowledged and celebrated. If you want to learn to embrace the process and accept that every opportunity is something to learn from, come and join us. Then perhaps you’ll see why we are so fortunate to have such a high rate of athlete happiness and retention. Those who come and work with us, stay, and come back time and time again.
 
So, what are you waiting for? Come and embrace the enigma 😉

​It was an incredible weekend of racing at this year’s Sunshine Coast IRONMAN 70.3.  A picturesque morning greeted the athletes with the Mooloolaba Bay offering flatter swim conditions than your local swimming pool.  We saw two Kiwi professional athletes take the line honours with hundreds of athletes following them with their own awesome story to tell!
​
Head Coach Richard Thompson has been heavily involved with IRONMAN racing for almost two decades! Here, he shares his hot takes from the SC70.3 in 2019…

1. 70.3 World Championships close by means stronger competition

When it was announced last October that Taupo in New Zealand would play host to the 2020 IRONMAN 70.3 World Championships, hundreds of athletes in the southern hemisphere collectively gave a quiet fist pump and put that at the top of their list of goals.   While every year the 70.3 worlds travels across the globe, it does not yet have the history or prestige as Kona does whereby athletes will want to race at that event regardless of the location. So it is common sense that when it comes close to Australia, you go all in to the process to try and qualify.

Sunshine Coast 70.3 was the regions first qualifying race for the 2020 70.3 World Championships and the age groupers knew it.  With a combination of a a large contingent of experienced athletes racing, together with everyone's eagerness to get that coveted world champs slot, there was little room to move at the roll down ceremony for all those wanting to head to the North Island of New Zealand in November 2020.
​
We are proud to see that three of the T:Zero family accepted their spots on the weekend to race at the 2020 70.3 World Championships, a number that will no doubt grow as the next nine months ensues. But, knowing how competitive this Country is in triathlon, don’t expect a spot at the worlds to magically land in your lap.  Train with purpose, believe and give yourself every opportunity to reach that goal.

2.  A team is stronger than a group of individuals

It was amazing to see over 30 athletes representing T:Zero over the weekend. The athletes, together with the nine of our 12 coaches came together on Saturday morning to share a coffee and a local café, have a chat, take home some awesome products from our supporters (Ener-C and Zen Spray) and generally be motivated to perform when the sun came up the next day.
​
The overall feeling within the team was just incredible.  And the old adage that a team is greater than the sum of its parts was no truer than what was shown on the weekend. Although we are a worldwide coaching group, and although the athletes live all over, the sense of community and belonging was really evident on Saturday and particularly Sunday with everyone encouraging each other to push their limits and live their potential.  It also helps that everyone was decked out in some epic new T:Zero pink socks!

3.  The role of weather for athletes and spectators

Weather. It is a fickle beast. As a coach on the side lines, it was magic on Sunday. A little breezy but the sun was out and it was a beautiful temperature.  It all in all made for a great morning on the side line (compare this to the torrential conditions 12 months prior). 

For the athletes, however, the conditions play a much more specific role.  The perfect swim conditions lent itself to very fast swim times - example being that the lead swimmers came out in 22mins. The course was true in terms of distance, so it was nice to see that for once, mother nature took it easy for the athletes in the swim (we just need her to come back in June up in Cairns, for once).

The wind on the bike, however, proved to be strong.  While not devastatingly difficult or dangerous, it was just enough to make the second lap of the bike a fair bit slower back into the side and head winds.  On a global scale, this meant slower bike times for everyone– from the pros to the weekend warriors. So while you may have trained your backside off over the winter, the bike split may not be as impressive as you would have liked. Tip your hat, or your aero helmet as the case may be, to the winds for that.  Then the run came and went, the winds weren’t as strong at the beach as they were out on the motorway, and with the temperature being fairly mild to slightly warm – it was near perfect run conditions. 
​
So what I am getting at here? Don't be disheartened if your overall times are a little off.  The conditions (and therefore the speed) of the bike is always the biggest contributing factor to the ebbs and flows of your overall time.  
​
Nonetheless, I feel that the conditions on Sunday were incredible for athlete and spectator a like.

4. Drafting is always a problem, but what is the solution?
Ah drafting. It doesn’t go away. When I started racing 70.3s back in 2003 (where you had to qualify for Ironman Australia through a half ironman like you would for Kona), there would only be 600-800 athletes racing at once. We would go off as age groups, over the course of a 60-90mins and there just didn’t seem to be any drafting issues on the road. 

Coach Scotty was up on the Maroochy Bridge and witnessed the congestion first hand. I feel for the athletes out there. I assume 99% of them want the ability to race their own race at a true 12m. Unfortunately, with only 22km of road in one direction and dealing with 1500+ athletes racing, the inevitable will happen.  Again, not the athletes’ fault at all.

So the question has to be asked, what is Ironman doing about this? Is the answer a one loop bike, less athletes, a larger window of start times, more marshals? I don’t know, and I don’t envy the position that they are in, but it is a problem Ironman have brought on themselves.  I just hope that there is much of a desire to fix it from the powers that be, as there is in the age group peloton. 

​5.  Glorious PBs for those who believe
I read a blog article by a coach this week that basically said that qualifying for Kona is simply out of some peoples reach.  I found this confronting given my background and how much I believe the human body can evolve over time to become much more efficient and faster.

I truly believe anyone can qualify for Kona, if that is something they want, and the drive is there.  No matter of their ability, if the “why” is strong enough, the how will take care of itself. It becomes a question of 'when' not 'if'. 

We had some incredible Personal Best performances on the weekend (despite the slower bike times aforementioned).  A particular mention to one athlete who put down a near sub 5 hour performance representing a 45mins PB!     This athlete is extremely dedicated to the cause, focusing on the weekly improvements, the daily grind, the 1%ers. They are incredibly focused and determined to see themselves improve as an athlete, as a person.  It was so amazing to see them in their element on Sunday.  

So, wherever you are on the journey of this amazing sport, don’t put yourself in a box or define yourself.  You are far more powerful than you ever can imagine. Remove the doubt, distance yourself from people who doubt the journey and take it day by day.
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Thank you Sunshine Coast for putting on a wonderful treat for us on the weekend...until next year.

​RT

​As triathletes we’re pretty fortunate to have the opportunity to race in some amazing locations all over the world, but sometimes there’s no place like home. Ironman 70.3 Sunshine Coast race week is upon us and there’s no doubt we’ve got a soft-spot for this race. Here’s why …

1. It’s our “local” race … kinda  
T:Zero delivers customised online training programs to athletes all over the world, and while we’re not bound to a specific location, a number of our coaches and athletes reside right here on the Sunny Coast. On race day itself, 9 of our 12 coaches will be representing - supporting, participating or both, and over 30 T:Zero athletes will be out in force competing too. We absolutely cannot wait to see everyone giving it their best and we all know there’s nothing like a bit of home-town support to motivate us up and over that final gruelling hill on the run! 
  
2.  The swim is pristine 
With any luck Mooloolaba Beach will be as flat, fast and clear as it was for the Mooloolaba Triathlon Festival earlier this year! Even if it’s not quite as brilliant, there’s no denying the beauty of Mooloolaba Beach with its crystal clear water and mild temperatures pretty much year-round. With any luck, a few sneaky waves will be around to lend a hand, offering athletes a welcome boost back into shore. A rolling start to kick off the swim leg will also help to spread out the field, calm the chaos and relieve some nerves for those of us who are less confident in the water. 
 
 3. A fast, flat bike course - primed for a PB…
 Beginning from transition on Beach Terrace in Mooloolaba, the bike course heads out onto the Sunshine Motorway which is largely smooth, flat and fast with a few minor undulations. Typically we find there’s a pretty good tail wind in one direction which is counter-balanced by a not-so-nice headwind so keep this in mind if you find yourself flying out of town! Disc wheels and aero helmets are often the weapons of choice for more seasoned campaigners but this course is just as easily crushed by athletes with confident aero positioning, considered pacing and the right attitude! 

4. A run leg with a million dollar view 
 
Let’s be honest, if one must run a half marathon, is there anywhere more picturesque to do so? The two-lap run course takes athletes along Mooloolaba Esplanade, which is always lined with an incredible number of enthusiastic spectators, over Alexandra Headland and out towards Cotton Tree. The return presents an enviable view along the shoreline which may be lost on you if you’re suffering, but is spectacular if you’re cruising! While the Alex Hill is long and the run can be hot with no real respite from the sun, the T:Zero team tent and cheer squad will be one (yes, the best) of many lighting the way to the finish line, providing all the motivation and thunderous support you need to bring it home! 

5. It’s the perfect destination race for everyone! 
 
Whether you’re local, semi-local or live a little further away, Sunshine Coast 70.3 serves as the perfect destination race for all athletes - singles, couples and families. There’s a huge selection of restaurants and accommodation to suit all tastes and budgets as well as a number of local attractions to keep any non-triathlon loving family members happy too. The location presents a perfect opportunity for athletes to add a few extra days either side of race weekend to kick back, relax and enjoy the rest of what Mooloolaba has to offer.