​This month, our Fast Five feature athlete is Trudie Newcomb, who’s been a triathlete for six years and part of the T:Zero stables, under the guidance of Coach Mon, for five. 


Over the last six years, Trudie has competed in a host of endurance events across the world – from marathons in France to Half Ironman races in Majorca and Port Macquarie, triathlons of various distances in Noosa, Kurnell, Callala, Huskisson and London, as well as various swimming and running events across Sydney. Her favourite thing about triathlon and endurance is that she always manages to surprise herself with what she can do. Her least favourite? The anxiety-ridden evening before race day!  


Trudie’s favourite leg is the run, as she says, “by then it’s down to you, and nothing can stop you from finishing”. To help her get through those tough periods during the race or calm her pre-race nerves, she focusses on thinking about all the hard work she has put in to get there – the countless early mornings and training on jetlag – which help to pull her through. 


Outside of the swim/bike/run, Trudie is an avid skier – downhill and cross country (her top speed is 99.9km/hr!) and enjoys playing tennis with her family; a tradition they started when covid first hit. 


Trudie’s currently training for all her events that were postponed in 2020, including Ironman 70.3 Sardegna, as well as a goal of climbing Alpe d’Huez or Mont Ventoux this year (which she may have already completed at the time of publishing this post!). 


Why and how did you get into triathlon/endurance/multisport? 
My best mate Sophie. She started doing it for a charity called Can Too and convinced me to do it too. I was playing competitive netball at the time and realised I was getting too old to keep doing it and needed to do something else.


Favourite race? Why? 
Nice to Cannes Marathon 2019. What’s not to love running along the French Rivera? You run along the Mediterranean coastline and past one of my favourite places in the world – The Hotel Belles Rives in Juan Les Pins, it was once F. Scott Fitzgerald’s summer house and where he was said to have written Tender Is The Night. 


Leading up to the race I was also traveling to New York every three weeks for work, so I spent most of my training jetlagged. I then flew out to Tokyo the next day so couldn’t stay in Cannes to savour it.


Proudest triathlon moment? 
In 2016 one of my first races was at Huskisson, there was a particularly big swell (care of an earthquake in the Pacific) and there was a huge dumping wave on shallow sand. I was sure I was going to die or break my back – lots of the girls pulled out as there was set after set of what seemed like a mountain of water. My best friend Sophie was in the race and basically talked me through the fear. After I eventually got out, I hyperventilated because of the fear and spent about 10 minutes floating on my back to get myself under control. I finished the race, the time wasn’t amazing, but I did it.

​Best piece of advice for someone starting out in the sport? Or best advice you’ve received? 
You are only competing against yourself. 
 
Have you ever had an apparent training or race day “failure” that has set you up for later success? 
In the marathon there was a wild electrical storm to start, it was torrential rain and my inner soles literally floated around in my shoes...
​
 And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
I am not by any means fast or competitive in the sport. So, I love that despite that I am welcome and that Lisa celebrates every goal and PB I hit.

Of course, there are no favourites hehe. But there are a few things we can do as athletes to make our coaches froth a little harder and enjoy the pants off coaching you (the individual athlete). Or in general, just make their coaching lives easier. 
In the interest of keeping things positive, I’ll attempt to stick with the things I love to see as a coach, but don’t judge me if I throw in a few pet peeves either.

Lapping intervals within a session
Weaved strategically within sessions across the week, are what we call intervals. They are generally there to bring on a specific stimulus, relative to the phase, and goals of that particular session. Let’s use a race specific longer ride on a weekend for example. Athlete has a 4 hour ride set as: 1 hour long warm up in zones 1-2; and then into a main set with 5 x 25 minutes @ race power/RPE/HR with 5 mins easy spin between each one. As a coach, what makes me super happy is 1. Opening up Training Peaks and seeing a granny smith for that session (sessions light up green when completed within 10% of the set duration); and 2. That the intervals within the session are clearly lapped, making each segment clearly visible and separate, within the overall session. Voila, easy peasy for me/us to analyse within the session. And it shows the athlete has read and understood the session, and on a global level, gets the big picture, or ultimately, trusts their coach 😊

Executing sessions as they are planned
Across the days/weeks/months (even years), there is method to the madness in achieving the big goals your big athletic heart desires. When an athlete, for one reason or several others, deviates from the planned session because a. they felt great and wanted to ‘feel the breeze’ a bit more, turning a zone 2, easy aerobic run, into a full blown tempo run (if I had a dollar) b. they let their ego take the reins and joined a group ride or chased down a Zwift race c. their legs felt shit and couldn’t handle the set intervals because the easy aerobic ride yesterday somehow turned into a criterium race? I hope you are picking up what I’m putting down. When I open up Training Peaks, and can see that an athlete has a stream of granny smiths and has been executing their sessions as planned with A+ discipline, my heart skips a beat with joy. Conversely, errrmm, we won’t go there. Let’s just say I get my dad hat on and feel disappointed.

Quality subjective feedback
I know, this is likely subjective to each coach. For me, I like to hear how the athlete felt pre/during/post session. Basically, anything that is pertinent to the specific session and how the athlete performed within that session. Notes on nutrition or anything specific to do with holding pace, power, HR etc. It makes for a complete picture when I can see that an athlete has executed the session well (their data aligns with the planned session) and then their subjective feedback is specific to the session. 

Uploading session data
In this day and age, we are hooked up and linked into a variety of tech. Important to a coach is GPS data, HR data, power data, and usually cadence numbers too. Generally speaking, this can all happen automatically once the session has been saved. i.e. we push save session> it saves and then gets auto uploaded to Training Peaks and overlayed/matched with the planned session to light up that granny smith. A little homework on Dr Googs or YouToob and you can find the answer on how to sync anything with anything, so no excuse there please team 😉 

There we have it. Lap your intervals, stick to the prescribed work (execute your sessions well), give good feedback, and upload your data. Easy as pie, and we have a team of favourite athletes and happy coaches.
Need help with any of the above? Just ask. We all start somewhere, and we never learn unless we ask. 
Good luck.

SF

Click here to learn more about Head Coach Scotty Farrell

​

This month, our Fast Five feature athlete is Meg Cook, who has been participating in triathlon and endurance events for the past six years and started her journey with T:Zero and Coach Mon in 2021. 

Over the past six years, Meg has participated across a whole range of triathlons – from Longreach Tri enticer through to Roma Double Tri, Hell of the West, Mooloolaba OD, Battle on the Balonne (St, George) and Torture on the Border (Texas). Meg’s favourite race is Hell of the West – where the longer distances, hot, open roads, savage crosswinds and perils of a rural highway provide a great (yet tough) challenge, made bearable by the commitment and support of the whole town and resultant jovial vibe. 

While she could give the early, cold mornings and long travel times (at least six hours in most cases) to races a miss, Meg’s favourite thing about triathlon is finishing a race! She also enjoys the individual nature of the sport – you get out what you put in. Meg is partial to long ride sessions and is particularly enjoying recently switching to training by HR which she says makes it “feel like the kilometres just melt away”. It has also led to her a more heightened awareness of her body and how she is feeling. 

With a demanding job, husband and two kids, Meg’s life is understandably pretty busy at the moment (mostly geared towards the kids – sport, school, activities etc.), which makes her commitment to training and racing as something she sets aside for herself, all the more important. On race days, Meg’s mantra is to breathe and go steady in transition – slow and steady is actually fast – which is a great tip for any new triathletes reading along at home! 

Looking forward in 2021, Meg’s lined up a number of endurance events on her sporting calendar, including Warwick Pentathrun (all five races), Sunshine Coast 70.3 and Hervey Bay 100. In 2022, she’s got big ambitions to tackle UTA50 or Larapinta Trail to celebrate the year of a milestone birthday! Go Meg!

Why and how did you get into triathlon/endurance/multisport?
God knows. I started running with a group in Longreach, QLD, and found I could cover six kilometres easily when I had never been a runner and thought I never would be. The Longreach Tri Club were putting on a five kilometre colour run as part of their tri and I nominated for that. I was talking with some mates about doing it too and by the end of the conversation I was signed up for the enticer tri and had a lend of a bike. Training and racing was a lot of fun so I just kept doing it.

Triathlon (and parkrun) was also a great way to meet people when we moved to Roma at the end of 2015. Runners and cyclists are a bit cult like in that we are always trying to recruit more people and they are so positive and encouraging no matter the ability.

Proudest triathlon moment? 
My first HoTW. My husband parked out on the highway at about 60km and I saw my two girls waving and heard them yell out “Go Mummy!”. Best moment ever.

Closely followed by finishing my first HoTW. This was way bigger than anything I had attempted and scared the crap out of me but I got it done. The smile stayed on my face for a loooong time after that.

What motivates you to train/race/participate?
I’m not a strong swimmer and never get a chance to train in open water so knowing I have the fitness to complete the race is hugely important and even when it gets tough, if I know I have done the training I’ll be fine.

I love the feeling of finishing – especially when it’s been a tough race and I love seeing familiar faces on course and looking forward to racing with my mates. This is why I really like local races in particular.

Have you ever had an apparent training or race day “failure” that has set you up for later success?
I completely stuffed up nutrition for Hell of the West run in 2016. I took the 20km run in 36 degree heat way too cheaply, took a gel too early as another cyclist told me my teammate wasn’t far away – she was – and managed to drop a gel out of my race belt and completely bonked. I finished but was seeing stars. Since then, I have paid MUCH more attention to keeping up nutrition.

Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
Pay big $$ for a race!!! Set a goal and work towards it. Also changing it up is great. If you’re getting stale from tris, try adventure racing or UTA or something different. 

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
Monique is a very supportive and understanding coach.

There’s no such thing as an easy Ironman. Whether it’s a flat course like Busso (IMWA), or a cool weather course like Taupo (IMNZ), they all come with their perks and ways of chipping away at taking your soul. A flat, fast course like Busso has a good reputation for athletes overcooking the bike, ending up with a fatigued lower back, and then seeing athletes run home like they may as well be using a zimmer frame. Whereas, NZ has street credit in the uphill, into the wind, final leg of the bike, and a rolling run course to completely drive the nail in. 

Ironman Cairns has a bit of everything. An often choppy ocean swim, a stiff headwind for 70k (at the end) of the 180k bike course, and a balmy winter 26 degrees to run it home on the flat course. Add to this, you need to come into Ironman Cairns with a masters degree in logistics to figure out when and where things need to be dropped, registered, what bus to get on (sheesh, did I book that ticket!?) to get to the race start etc. An Ironman event is nerve crunching enough without all the logistical fun thrown in. 

Despite the logistical fun, Cairns IM is probably my favourite course, and one that if you get a good day (whatever that means), you can still land some solid PBs and have a great experience. It’s got the trump card on being the most beautiful, rolling bike course, and I think the run course is epic with the Cairns esplanade crowds of support. We won’t mention the swim course (I’m sure it’s nice out there occasionally), but it doesn’t take the cake over NZ, Port Mac or Busso on the swim front. Anyhoo, I like a rough swim, so it still wins.

Looking back on Cairns, ahhh the beauty of hindsight and attempting to remove all emotion and land at some helpful objective feedback, let’s see what I can pull from my foggy brain with the highlights and things to think about for next year:

1. You are nine times out of ten going to be dealt choppy swim conditions. How many of you can honestly say that you got out there in training and swam in less than ideal ocean conditions? Not only is it important to condition the neck/back with all that sighting work over 3.8k, but you might also have to adapt your stroke a touch (like a higher recovery stroke) and perhaps more sighting to be able to breathe better. Neglect this area of your training at your peril. As the saying goes, you won’t win the race in the swim, but you can certainly put yourself on the back foot if you come out of the water shattered from working too hard.
2. Again, nine times out of ten, you are going to be greeted with a lovely southerly breeze blowing into your face for the last third, or more, of the race. From Port Douglas, all the way back into Cairns, the last 30k being flat and exposed, you are likely to have a stiff headwind, and that’s no where near as nice as a stiff drink on the rocks either. So train for it. I regularly suggest my crew has a think about the prevailing winds in their area and then ride out with it, and ride home into it. Becoming comfortable with feeling uncomfortable should be right up there on your list of skillsets to master in endurance sport, especially Ironman events. As much as possible, train specific to your event, even if that means choosing the tough option of riding into headwinds. Ironman is a beast, so turn yourself into one too, if you want to conquer it to the best of your abilities.
3. Cairns has a bit more to logistically get your head around. Read and re-read the athlete guide a few times and get the highlighter or pen out and make a note of the times, and places you need to be. There’s already a fair bit of pre-race excitement in the air, so having this written down and planned out, will take some pressure off your head. Race start, T1 and T2, are all in different parts of the Cairns coast. Bikes have to go to Palm Cove, transition bags have to be dropped here and there. Special needs bags. Bus transfers on race morning. Lots to think about. Write it down. Make it clear. Save the brain biscuits for when you need it most (crushing lots of good decisions on race day). 
4. Pacing, not specific to Cairns necessarily, but neglect sticking to some sort of pacing plan to your demise. It’s a rare gem of an athlete, that can ride like a maniac in the first 60k of an Ironman (with a lovely tail wind and fresh legs), feeling… in the words of Dr Evil “one million dollars”, and then run a marathon off the bike well. In a nutshell, if you want to run the marathon, put the handbrake on in that first 50-60k of the bike and aim to finish the ride feeling strong (well at least not feeling like death anyway). This way, you’ll feel more confident getting off the bike and with that, likely run far better than the dribbling mess you might have been had you embraced your ego and let it rip early. The same can be said for each leg really… in order to finish strong, you need to pace well early on. Pacing is one of those things that is entirely in your control, so control yoself!
5. Nutrition/hydration… ahhh jeesh. It’s the bane of a lot of athlete’s endurance racing. It’s so important to have a well-rehearsed plan going in, and even a well-rehearsed plan b doesn’t go astray either. There are a plethora of products out there these days, and it can be a mind field trying to figure out the best way forward. There are also a stack of ‘experts’ out there giving out the ‘this way or the highway’ approach too. I’m always sceptical of those who try and push a one size fits all approach. From my observations, and by in large the ones who nailed their nutrition plan (usually super simple in that domain), had the best days (more PBs and bigger smiles). I’ve written about race nutrition a couple of thousand times over the years, and I likely will repeat this in the coming years. Keep it simple. Practice several times in the lead up. Treat your gut like it’s a muscle and condition it like every other muscle. Nutrition is another area of your racing you have control over, so control it.
6. Whether you think you can or you think you can’t, you are right. I can’t remember who said this, but they are 100% on the money. What you continually tell yourself during the day is what you hear. Like the Indian proverb about feeding the wolves goes, if you feed the negative thoughts, you’ll be inclined to fester a negative mindset. On the flip side of that, if you continually come back to yourself (and believe it or not, thinking of/talking to yourself in the third person helps) with positive thoughts, you are more likely to have a good experience. Even when down in the dumps, enduring some cramps or not seeing the numbers you dreamed of, reminding yourself of how lucky/grateful you are to be able to actually be racing, can help your performance. I have a vivid recollection of being in Kona at the World Champs and feeling very sorry for myself as I tried my best to not look like a drunken sailor walking home from the pub, trying not to fall asleep on my feet with 10k to go in the marathon. In my retched state, I looked across the other side of the road to those who were just heading out onto the Queen K, and saw an amputee, absolutely giving it hell. I gave myself a swift uppercut and got on with it. No matter what, when you are wallowing in self-pity, there is ALWAYS, someone out there, doing it far tougher than you. In those moments, remind yourself how lucky you are be to able bodied, and privileged enough to be doing this sport. Suck it up my friend.

Ignorance might be bliss. But having a coach, working through all the things I have touched on above, and going into an Ironman event feeling prepared and with a plan, can aid in having the best experience possible. Whether you are doing your first one, or looking to smoke a PB for dinner, taking note and nailing the six things above will go a long way to enjoying the pants off Ironman Cairns, or any race for that matter. Be the hammer, not the nail 😉
SF

Click here to learn more about Head Coach Scotty Farrell
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Irene Margaronis
Melbourne, Victoria
 
‘I’ve got a symbol tattooed on my wrist that means “where there’s a will, there’s a way.” That’s my little reminder that no matter what you’re going through, if you want it bad enough, you’ll find a way to do it.’ 

This month, our Fast Five feature athlete is Irene Margaronis, who has been working diligently with Coach Courtney for close to four years (as a T:Zero athlete ~ 12 months). Irene is a Melbourne-based personal trainer who fell in love with running in 2018 after taking up a position at a PT studio where the running culture was strong. Feeling a little left out, she decided she had no choice but to assimilate, and she hasn’t looked back!

Since 2018, Irene’s smashed a bunch of running races, tackling anywhere from 10km to 21.1km distance at Run Melbourne, Gold Coast Marathon, Melbourne Marathon, Geelong 70.3 (Team Relay - run leg) and a whole lot of smaller races in-between. Her proudest endurance moment to date is running her first half marathon, admitting there was once a time she never would’ve imagined running at all, let alone 21.1km!

Irene’s weekly training schedule includes two to three runs and two strength and conditioning sessions a week, as well as a specific stretching session. In her spare time, she loves traveling overseas, but given the current state of all things international travel, she’s taken to embracing simple day trips to the countryside. 

Irene’s inspired to train and race by the challenges she sets for herself to reach new dimensions and knowing that not only does she believe she can do it, but that she’s got a wonderful support network and coach who also believe in her to achieve the goals she sets for herself. 

Irene's currently working towards taking on her first full marathon in October this year, and we can’t wait to see what she can do over the 42.2km distance. Go get ‘em Irene!

Why and how did you get into triathlon/endurance/multisport?
This one is a bit of an interesting story, when I got my job as a personal trainer, the studio I work for has a very big running culture. When I started working, I definitely was not a runner and felt slightly left out of the studio culture by seeing clients and my teammates completing these running events. I decided that it was time to change that, so I began the journey of running and then caught the ‘running bug’. It only started out with the smaller distances until my second year working, the team decided on a trip to the Gold Coast to participate in the Gold Coast Marathon – there was a catch, you could only run the half or full marathon. At this stage the furthest I got was 10km but I started working with Coach Courtney and in 8 weeks we got the kilometres in the legs and I ran my first half marathon. I was hooked. Then more endurance running began...

What’s your favourite thing about triathlon/endurance/multisport?
The feeling of accomplishment once you finish the event and knowing that all the ups and downs you had during the training stages were all worth it to get you across the finish line. 

Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? 
Believing in myself – this has been a really big step for me since joining T:Zero. Trusting in the process is also another one that I’ve come to accept and believe in. 

Any funny or embarrassing race/event memories or stories you’d like to share? 
I was running the 2019 Melbourne Half Marathon and around the 19km mark I could start to feel myself cramping up in my calves. I knew I was really close to the finish and if I stopped, I would cramp so I kept going. On the final stretch before you enter the MCG for the finish line, there are all the teams in the team’s village cheering you on. I was hanging out to see my team from work. I reached them and saw Courtney and I yelled at the top of my lungs “MAGNESIUM, GET MAGNESIUM READY, I’M CRAMPING.” I passed them and just made it to the finish line, I hobbled to back to team’s village and everyone was in hysterics because they actually couldn’t understand what I was yelling. (yes I got the magnesium in the end!) 

Best piece of advice for someone starting out in the sport? Or best advice you’ve received? 
If you don’t give it a go, you won’t know what you’re capable of. This is exactly what I was told when I started and it’s been true. I gave it a crack and now I’m setting out to complete a full marathon. Four years ago if someone told me to run I would have laughed straight in their face and told them to go away, but now, I say bring it on. 

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
There’s a great sense of community and people from all walks of life. I’m looking forward to being able to meet more of the T:Zero team at future events.

Lockdown 4.0. Where to begin?

As most of you would know, with most of Victoria going into lockdown, we were unfortunatly unable to head north and race last weekend. As all Victorian triathletes come to terms with missing out on competing at Ironman Cairns (this being my third time missing the start line there), it has been an incredibly challenging time to say the least. 

After dedicating myself to this race for the past 18 months, this latest cancellation and past week have been incredibly tough. A week later, I’m now at a place where I can share my honest truth about how I dealt with (and am dealing with) this most recent disappointment. 

Approaching Ironman Cairns 2020, I was building my training, and gearing up for a competitive performance until the race was rescheduled at 12 weeks out. While I was disappointed, I tried to focus on the positives - I’d have an extra 12 weeks to push my own boundaries with training and keep progressing forward. Unfortunately, by the time the rescheduled race took place, Melbourne was two weeks into its second lockdown (which went for 13 weeks in total) and I missed my opportunity to race. I’m not going to lie; that weekend I turned my phone off because I couldn’t handle seeing everyone else except Victoria race. It was so deflating. That said, I am someone with a no BS attitude, so I recalibrated and said to myself  “well, I will just re-start again and give it my all for next year!”. 

Going into Ironman Cairns 2021 I had a huge PB goal in mind. I wanted to knock at least an hour off my previous best Ironman time. I was ready. I was consistent with all my training and I had even worked with a nutritionist to perfect my nutrition planning during training and prime it for race day. I felt (and I still feel) strong. Everything was going smoothly. 

On Tuesday 25 May, I packed my bags and sorted all my food and clothes for Cairns as I knew I wasn’t going to have much time on the weekend. I was aware of what was going on around me - COVID cases in Victoria were on the rise. On Wednesday 26 May, I started hearing rumours about another lockdown - and from past experience - these lockdown rumours are almost always on the money. That day, I went home after training some clients in the morning and laid in my bed crying, the entire day. I knew in my heart that my race was over and there was no way I’d be making that flight up to Cairns. 

Anyone who knows me personally knows I find it hard to deal with and talk about my emotions. When lockdown was announced and I knew my race was cancelled, I felt utterly gutted. More than anything, just so, completely sad. I gave myself permission to feel my feelings, and that I did. From Wednesday to Saturday I just let myself go through the motions. I didn’t train. I walked my dog daily for my two-hour outside limit and I just tried to remind myself of the positives. This was so hard for me at the time, but I gave myself exactly that.  Time.

It’s now almost a week since lockdown was announced and my Ironman plans were put on the back-burner yet again. Thankfully, I am now feeling a renewed motivation to get back on the horse (or bike, in this instance!).

To harness a positive from this entire experience, here are my five top tips for fellow athletes who may find themselves in a similar position, whether this is due to lockdown, inability to travel, unexpected injury or other unforeseen circumstances. 

1. Feel your feelings
Give yourself permission to feel your feelings and don’t try to hide how you are feeling. There have been times when I’ve felt better after five hours, but in this most recent case, it took me four days. Don’t fight it. Accept it and let yourself heal. 

2. Slow down 
If you’ve been aiming for a race and it has consumed your life, your body, your energy (as is certainly quite common) and all of a sudden it is gone - don’t rush into any hasty decisions. Take some time to reconnect with what is next. Slowing things down will help your decision to move forward come from a better place within yourself. 

3. Talk to someone 
I am tremendously lucky that I have both an amazing coach (in Scotty Farrell) and fiancé (in Zac) who were there to listen to me … cry, and more importantly, just listen. I wasn’t after answers. It just felt so much better to talk it out with someone. There was nothing either person could have said to make me feel better, but having them to support me by just listening was incredibly helpful. 

4. Come up with a ‘Plan B’
The great thing about our healthy endurance race calendar is that there’s generally always another race around the corner. * It might not be your first choice but there is always something. After tackling steps 1 -3, put some thought into a ‘Plan B’ and redirect all your hard work, energy and race-ready fitness  there. (*BUT don’t say this to someone who has just had a race cancelled on them - I did not want to hear this at the time!). 

5. Revisit your ‘why’
If your ‘why’ is strong enough; if your ‘why’ is bigger than one race, you’ll be okay. My reason for racing and where I want to go is SO much bigger than Ironman Cairns. It hurt - a lot, but like I said to Coach Scotty and Zac, I took the four days to refresh myself and then decided “let’s crack on - the party must continue!”. 


If you are an athlete in a similar position or facing a similar prospect, my best advice is to give yourself time. You will be okay. Time will heal the pain and you will be so much stronger for it. If you know someone in this position, give them time and space. They will be okay. 

So, what’s next? It’s time for me to work towards Surf Coast Century 100km trail run (September) and Ironman Western Australia (December) where I’ll be hoping to take 1:30 off my PB (I have more months to train for it now anyways ;) 

Coach Courtney Lornie. 

​Rosie Spicer
Porepunkah, Victoria, Australia
 
 ‘Find fun in your training and feel proud of yourself for getting out there and having a go.’
  
This month’s Fast Five feature athlete is none other than recently crowned Ultraman WR holder in the 65-69 category – Rosie Spicer! Rosie executed her recent Ultraman Australia race to absolute perfection, coming home 4th female overall and with an Ultraman WR in her age category to boot!

​Rosie’s a Diversional Therapist from Porepunkah, Victoria, a small village near Bright. She’s been participating in triathlon and endurance events since 2004 and a T:Zero athlete herself for a few years, flourishing under Coach Rich’s guidance. It’s a good thing Rosie LOVES riding her bike, because she’s spent plenty of time on it, training to complete over 30 half-iron distance races and 25 Ironman races, including three trips to Kona to compete in the Ironman World Championships. Ironman is her favourite distance to tackle she says, because “I’m a bit like the tortoise … and take a bit to get going!”. 
 
Rosie balances her standard triathlon training with gym sessions twice a week and manages to do some gardening in between training sessions.  She’s motivated by her partner whose encouragement keeps her going, and calls upon her mantra “breathe, breathe and breathe some more” when required during race day (s)! Her standard go-to pre-race ritual? A good old “cuppa and crumpets with vegemite” – could this be the secret to Kona qualification we’ve all been searching for? 
 
 Congratulations again on a stellar Ultraman performance Rosie, and we are so excited to see where the rest of 2021 and beyond takes you! Now, someone pass the crumpets and vegemite!
 
 Why and how did you get into triathlon/endurance/multisport?
My partner was involved and it was a natural progression. Plus, I opened my big mouth and said I could do this. 

 Favourite race? Why?
 My first Ironman race held at Port Macquarie. Because of the sense of actually achieving something that was never on my radar and crying for the last kilometre… and crying in the finishing chute. Punching the air and saying “shit, look what I have just done”.
 
 Proudest triathlon moment? 
Winning the 70.3 series in my age group and being number one in Australia in the full Ironman series in my age group. 
 
What’s playing on your iPod? Do you have a “go-to” song that always gets you pumped up or motivated? 
I like to listen to podcasts. I utilise the time to learn stuff. 
​
 Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance?
Running. I like the program my coach has set for me. 13:5 run 1:5 walk.  This is so effective for my body and mind.
 
 And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
The support and knowing like-minded people.

Thinking back to my first 70.3 race in September 2019 seems like a lifetime ago. My goal was to finish the race, and I did! I was stoked (ed note - see Caitlin's blog here from her first 70.3). I couldn’t wait to start training for the next one. Little did I know (thanks to covid), that it wouldn’t be until March 2021 (a whole 18 months later).

Being in lockdown with minimal racing on the horizon gave me a chance to reflect on what I really wanted to get out of triathlon. Things had changed pretty drastically since that first 70.3 race – I was working full time, studying part time, and spending every spare second swimming, biking or running. I had reached a point in my professional career where a lot of people were saying to me “it’s difficult to make it work as a lawyer and an endurance athlete” or questioning my ability to ‘fit it all in’. I put those voices aside and started trusting my gut a lot more - that’s when we start to really listen to what we want. After all, we make time for the things we are passionate about, no matter how difficult.

Like most athletes, there was some uncertainty about when I might be able to hit the start line again. Training without a clear end goal in sight was strange, but was I ever going to regret all that training? No way. I just learned to find satisfaction in the process, not the goal. Whenever the next race may be, I wanted to be ready to rock it.

Fast forward to Geelong 70.3 a couple of weeks ago and I couldn’t be happier with the race I pulled together. The swim start was cold (18-degree water), but I knew it would be short-lived, especially if I swam fast! A well-executed PB swim of 31:35 set me up nicely.

Out onto the bike and things weren’t going entirely to plan. Some pretty fierce wind meant that I was well over my power target, but I tried to focus on how I was feeling. Are my legs hurting? – Yes. Do I think I can still run? – also yes. I did the best I could and pushed on. The bike course was certainly tough, and even in the best conditions, cycling doesn’t come as naturally to me as swimming and running, but I was over the moon to have knocked almost 15 minutes off my previous bike time.

I had a lot of thoughts going through my head at the start of the run – “don’t go too hard too fast”, “make sure you eat”, “don’t drink too much or you’ll need to pee.” I was also coming off a pretty decent block of run training and if there was one thing I really wanted to nail this race it was my run. I had a not-so-great run at the Husky Classic race a few weeks prior, but I put that behind me and focussed on what I had been doing every single week during my training.

About 5kms from the finish and I really wanted to stop running. There were a few things that mentally helped when I was suffering – telling myself that in the scheme of things, it’s really not that much further to go – that at least I wasn’t on the bike anymore – and boy am I grateful to be out here racing! Running down the red carpet at the finish and realising I had knocked almost 30 minutes off my previous time was the most amazing feeling. I also achieved my goal of a top 10 age group finish. Everything had paid off.
​
Reflecting on my first 70.3 to now, I realise how important it was (and still is) to have a coach who understands my lifestyle and day-to-day needs. On busy days that meant getting the bulk of my training done in the morning, or adapting training days based on how I was feeling. I also set myself a few goals throughout covid (including completing a 10km marathon swim – don’t ask) to keep me motivated.  I’m looking forward to working on a few things over the winter, going back to the drawing board, and continuing to do what I love.  

Click here to learn more about Caitlin's coach Andrew Perry

Becoming a metronome. How to!?
 
Ironman. It’s a beast. Underestimate it to your peril.

Time and time again, I go to Ironman events and see the classic Ironman shuffle taking place. You know it… hips closed off so much that a large percentage of the field is ‘running’ along looking like they have a sore back, scuffing the footpath and shuffling their way to the finish line… well below their capabilities.

As with everything endurance training and racing… there are no secrets or magic sessions/recipes. It’s all about doing the work, week in week out, for a long time. How long is ideal? How long is a piece of string? The longer the better is always my answer. For me personally, if I am wanting to do my absolute best in an IM, then I am wanting to begin training for a specific Ironman around a year out. This doesn’t mean I’m all in from 12 months out… it just means I am thinking about and focussing on that race from that far out, potentially and more often than not, much longer than that. It obviously depends on the history coming into it, and the size of your goals too. Take for example Coach RT… I know his upcoming Ultraman attempt has been 2-3 years in the making… commit. As you may have heard it said before… it’s the years that matter most in the endurance game… not the magic weeks here and there. The blocks of months and years… they are what count the most… there’s that big picture again.

One of the main aspects of an Ironman is the repetition of movement in the race on mostly flat terrain. Despite there being a few hills in these races, by far and large is the terrain flat. Therefore, the muscle groups used are the same throughout the majority of the race. Hip flexors/drivers seem to go first amongst most athletes. After spending 5-7 hours hunched over on the bike, we expect them to magically open up and to be able to run freely for a marathon. Well I’m here to tell you that you need to make sure you are a. conditioning those specific muscle groups through specific training and b. backing the specific training up with core/hip/glute work.

What’s the specific stuff?

1. Riding after a swim; running off the bike. The riding after a swim part is often neglected (guilty). And the running off the bike part is done, but maybe not enough either for some.
2. Specifically spending loads of time in the TT position. We are entering a race that involves spending 180km in the TT position. Sure, there are a few hills and this get’s a break every now and then, but still, most of the race is flat and/or into a headwind, so get accustomed to being aero and looking up the road. Condition your neck and back to this.
3. Sighting in the swim. Spend time in the ocean where you have to sight… or make a point of sighting during your pool sessions. It’s all good and well to punch out 3-4 x amazing pool sets each week and be feeling super strong. But are you truly conditioning your neck/back and other muscles groups involved in the sighting process? Honestly?
4. Running on flat terrain. Again, most of the IM course around the globe are flat. So spend time running on flat paths, teaching your body to become a metronome of sorts. I love the analogy of becoming a relaxed robot. You’re locked into a nice strong posture and tapping it out… like a metronome. The best of the best make it look easy, but that’s likely because they’ve spent loads of time dialling it in.
5. Core work/specific strength work. Doing some form of complimentary strength work in the gym or at home is crucial. Simply doing some core work 2-3x per week for 15-20 mins can make a huge difference. And next level again is doing some personalised, specific strength based sessions, where you are lifting some weight and doing some balance work.
6. The other thing we neglect is dialling in our game day nutrition. Treat your gut like another muscle and train it. Be specific in your training and teach it what’s to come on race day. We normally see the avg HR go a touch higher on race day (just cause it’s race day) which means less blood to the digestive system… but a well-practiced muscle will handle a bit more than one that’s not.

In a nutshell… become a metronome. Get comfortable feeling uncomfortable. And become one with it. Sometimes that might seem boring? But it’s type 2 fun right!? The beauty lies in getting over that finish line as fast as you can, and enjoying the process along the way. Trust me, you’ll enjoy the experience a lot more if you have put the time into conditioning all these things along the journey. And if you can’t handle a bit of monotony… then you’re likely in the wrong sport. Go do a HIIT class or speed dating perhaps?
 
Get at it!
 
SF

Click here to learn more about Head Coach Scotty Farrell

Click here if you are interested in a great book about promoting your brand.

Courtney Lornie 
Melbourne, Australia
 
‘Participating in endurance and multisport events gives me discipline, structure to my week where my training becomes MY time and … that finishing feeling … nothing beats it!’ 
 
After a one-month hiatus, Fast Five is back and this month we are featuring another member of our amazing coaching team – Coach Courtney Lornie. 
 
Court is both an endurance coach and personal trainer who has a long history of participating in triathlon and endurance events, having competed in her first Tour Down Under cycling event when she was just 17 years old. Over the past four years she has taken a more serious approach  and became a T: Zero athlete 3.5 years ago, before taking up a coaching position in August last year. 
 
Court has competed across numerous events and varying distances during her triathlon and multisport career and counts her proudest moment to date as finishing her very first Ironman. While she’ll always be a cyclist at heart, she is currently also loving swim sessions (something she never thought she’d say!) with her fiancée joining in to keep her accountable. Building on the standard swim/bike/run sessions, Courtney makes sure to include regular weights training to keep on top of muscle growth and maintenance. Outside of training, she enjoys snowboarding, espresso martini making 😉 and regular walks with her pup Cooper. 
 
Since becoming a T:Zero athlete and coach, Court believes that having and sticking to a clear schedule, as well as blocking out her time with her own athletes are the two things that have most improved her performance. Her best advice is to “take one step at a time, stay consistent and don’t be too hard on yourself.” 
 
Looking to 2021, Courtney is focussed on gaining strength to improve her times across iron-distance events. She is currently training for Ironman Cairns and has her sights set on a 100km trail run to raise money for ‘Fight MND’ in memory of her uncle. Go Court! 👊
 
Why and how did you get into triathlon/endurance/multisport?
I have competed in triathlon/endurance/multisport since I was in high school. I started doing distance cycling with my Dad and then it evolved from that!  
 
Favourite distance? Why? 
Full Ironman. I love the discipline of a full and also the mental aspect of pushing my body that far.  
 
Favourite race? Why? 
Ironman New Zealand – STUNNING.  It was my first full distance and my family travelled over to watch me. It will always hold a special place in my heart. My dad is also from NZ so it’s very special to me. I 100% recommend the race.  
 
From a coach’s perspective, what attributes do you see the most successful athletes have? Consistency, trusting the process and having a strong enough ‘why’.  
 
Any funny or embarrassing race/event memories or stories you’d like to share? 
Probably when I didn’t clip out fast enough after the bike leg and stacked it SLOWLY in front of everyone.  (Editor’s note: A classic … love it!). 
 
And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
I love the values of T:Zero and also being part of an amazingly supportive community! 

Focus: Race nutrition for long course + ultra endurance (anything over 2-4 hours in length where the body can’t sustain an effort without exogenous (outside sources)).
 
Race day overview:
Pre-race brekky:

• Big meal 3+ hours from race start.
• Within that time <3 hours, go for smaller meals i.e. toast, small bowl of oats, something small/light.
• The closer to race start, the smaller the portion or the more liquid the source.
• Practice in training, particularly big days.

Fluids:

• To thirst. Avoid overdoing it, but at the same time, don’t forget it.
• With meal is good.
  ​
  

During race:

• Research tells us:
  • ~60g/hr from glucose source
  • 90g/hr with a 2:1 ratio of glucose:fructose (60g glucose:30g fructose)  – some anecdotal reports say you can get in more with practice
• The higher the intensity, the less blood flow goes to the gut, therefore making it harder to digest anything solid. Hence why most nutrition products are based around gels, bloks, chews, liquid nutrition… it’s easier to digest.
• Conversely to above, the lower the intensity, the more solids we can handle.
• The more we practice this in training, the easier race day becomes.
• Trial and error… reserved for training and B/C races. Think of your gut like any other muscle in the body. It needs to be trained, under stress and/or race simulations are even better.
• Create a steady flow of nutrition from as soon into the race as possible. We are aiming to minimise losses. We can’t physically match the input of energy from fuel sources to the amount going out, but we can minimise the shortfall.
  • Set and use a timer:
    • Every 15-20 mins eat and drink
    • Stay with it. The more you nail it… the more vanilla/smooth sailing the day, generally speaking, the better the end result. We ideally want to have a steady, consistent effort throughout the race, married to steady, consistently applied nutrition and hydration.
• The fitter you are, the faster you can go for the least amount of effort = efficiency. And, the more you practice this in training, the more efficient your gut will be at handling the stress of processing everything you throw down, whilst trying to keep you travelling forward as fast as you can.
• Hydration v fuel = keeping them separate is good.
  • Liquid fuel sources are good, but it’s also good to practice keeping the two separate especially in the heat.
• Avoid trialling new products on a whim on race day, particularly an A race or Ironman event. You spend hours training for a big race, not to mention thousands of hard earned dollars, and this is one thing under your control, so invest some time and energy into it and make it count.

 
We talk regularly about the things within our control for any given race.
Nutrition is one of those main controllables and should be well practiced. Going into a race knowing you have dialled things in practice can help both physically (your gut and body know what to expect) and mentally… peace of mind knowing you have practiced and dialled this in for the last few months goes a long way in keeping the mind at peace on race day. There’s enough to focus on already!
 
Control your controllables and leave the rest for the triathlon gods… whoever they might be 😉
 
Have fun!
SF

Head Coach Scotty Farrell
Bachelor of Nutrition 

It has been a sweltering summer here in South East Queensland with the air soaked with humidity and the summer sun bearing down on us as if trying to prove its intensity.  Training this summer has seen runners that return looking like they have been swimming. Cyclists tearing up the asphalt with a slick trail of sweat spraying out behind.  Swimmers - well, they were just enjoying that swim session a good notch or two above their levels from previous years.  Further north in Qld, down south on those scorching days and over in the NT we can only imagine what you were going through….
 
Never fear though.  We humans are adaptable creatures and compared to most mammals absolutely excel at exercising in and adapting to hot conditions.  Apparently one of our evolutionary advantages is being able to run down an antelope or similar large dinner beast in the heat by outlasting the said prey. This is due to our ability to sweat and cool being fair superior to our prey’s talent in the heat.  Good to know next time you are outback and short a meal…
 
Training in the heat and racing in the heat sure do present their challenges though.  With deepest regret I inform you that it is fact that humans are slower in the heat – our pace and our power will never be as high on a 35 degree vs a 22 degree race day – sorry to all the egos, but that is just they way it rolls.  Your body is busily trying to execute two functions that are competing for the same blood supply – exercise and the regulation of body temperature.
 
I pause here for a little nerd moment – I love the science of training and racing in the heat and have been down many a rabbit hole of research and devoured a geeky textbook or two here.  Most recent deep dive was a pretty extensive course on just that – Training and Racing in the Heat – and I was definitely in in a bubble of physiology study joy….sorry to digress, back to actual useful information! 
 
I previously talked about heat adaptation here … https://www.tzeromultisport.com/tzero-blog/category/heat in my last heat blog.  Doing some training sessions in the heat or passive heat work to get some pretty sweet adaptations going will definitely help come race day.  A lower core body temperature, more pace and power for the same heart rate vs your non adapted state and an improved sweat response.  Hands up for that anyone?
 
Heat adaptation does require some planning though – to get the right dose, the right conditions and to monitor the response.  Quite likely that if you have been training in the heat this summer, you have inadvertently notched up some points on the adaptation board.  Go you!!  But to refine and optimise your heat adaptations, it is best to go with a plan that considers your training, your response and includes some definite monitoring.  Chat to your coach on this one.
 
The other piece of the pie though is how you prep around race day and how you execute your race in the heat.  Taking some time to think and plan about these may well be the difference between a course PB, finishing across the line or ending up in the medical tent.  

The aim of thermoregulation for triathlon in the heat is to limit the rise in body temperature.   Get  your cool shady thinking caps on here – plan some race day strategies to up your chances of a great race day experience!  What to do, what to do…..Well here are some suggestions. Tokyo Olympics anyone?
 
1.  Stay cool – avoid warming up before!  Stay out of the sun where you can.  Precooling strategies are less effective than other sports because we swim first but avoiding a rise in body temp before you start is a great strategy. 
 
2.  Hydration:  Start your race well hydrated.  This is one of the most important strategies you can employ pre race. Consider and plan what you are going to consume hydration-wise during your event.  Try to keep your drinks as cool as possible.  Freeze drink bottles if they get a chance to thaw out!
 
3.  Clothing – consider wearing light coloured clothing as black tends to soak up the summer sun!  Do some testing if you have multiple race suits and choose your coolest one – you will thank yourself on the run!
 
4.  Sunscreen – use it!  Stick to a non oil based product and apply well before your race! Thick oil based sunscreens may actually impair your ability to sweat and cool yourself. 
 
5.  Cooling strategies mid race – water over your head, ice in your hat and down your race suit, cold sponges and cool fluids are all effective ways of improving your thermal comfort mid race. 
 
6.  Pacing – discuss with your coach your best pacing strategy.  Plan to modify your pace and power compared to more temperate conditions.  Going out on the run at 30 secs per km faster than your planned pace in the heat is a sure fire way to raise that core body temp. And send your chance of race success in the wrong direction!
 
In reality, there is a whole body of science around training for and racing in the heat and many finer details that could further improve your chance of success.  I’ll stop at the question around  whether we should wear antiperspirant in the heat? Believe me, the thermoregulation gurus actually have scientific opinions on this…
 
Until next time, all the best of personal success for your hot and sweaty races.  
Stay cool!
 
Cheers
H

Cick here to learn more about Coach Heidi Sowerby

Why we love // Ultra355 Australia 

The inaugural Ultra355 Australia is set to take place in the beautiful city of Hervey Bay, Queensland between February 27 and March 1, and to say we are pumped is an understatement! 

A new event on the ultra endurance scene is exciting in itself, but with 10 T:Zero athletes hitting that start line at the end of February, let’s take a closer look at why this race has more than piqued our interest already … 

A brand new, exciting challenge!

The brainchild of the Ultraman Australia organisers, Ultra355 is a three-day stage triathlon, comprised of a 5km swim and 100km bike (day 1); 200km bike (day 2) and 50km run (day 3). 

To us, it presents as a new and exciting opportunity for athletes who may have already finished multiple iron-distance events, qualified for and raced Kona or simply decided that distances even longer than standard Ironman are more suited to them. Or perhaps they just want to see how far they can truly go... (*cough* #liveyourpotential *cough*). 

If the distances weren’t already challenge enough, athletes must also be prepared to tackle the race fully self-supported. Unlike ‘big brother’ Ultraman, competitors must complete the event without a dedicated support crew.

There are some crazy awesome ultra races all around the world but certainly (and also importantly), in these unprecedented times, there aren’t too many that are this close to home (for most of us anyway). 

The ‘stage’ aspect 

Sure, the thought of getting all the pain over and done with in a day might seem more appealing on the surface, but let’s look at the upside to multi-day racing. 

Stage racing is an incredibly awesome, challenging yet equally rewarding type of event to train for. First, and arguably most important - there is no run off the bike! Not only is this a win on race day, but it also means no nasty brick sessions in training! In fact, just like in Ultraman, there’s only ONE transition in the entire race - occurring between swim and bike on Day 1. After that - it’s all smooth sailing. 

What stage racing does mean, particularly across three days, is that elements of rest and recovery are absolutely critical - athletes who are able to support and aid their body to recover and reset between the days will have the best chance at success. The element of mindset and an athlete’s ability to refocus or stay focussed ‘in the zone’ across that extended period of time adds a whole new dimension (and challenge) too.

Hervey Bay is a largely undiscovered oasis … in our own backyard 

The stage is set friends, and my goodness it’s a beauty! 

If you haven’t seen them already, do yourself a favour and check out Coach Rich’s @richardthompsontriathlon Instagram for some photos of the race recon trip he recently took to Hervey Bay. The photos are incredible and probably don’t even do it justice. 

Situated in the Fraser Coast region of Queensland, Hervey Bay is a beautiful coastal city surrounded by picturesque waters and known for some of the very best whale watching in the world. It’s got that small town feel, yet is established enough to feature everything an athlete might need across the weekend, which, particularly when stage racing, is of considerable benefit. There are plenty of accommodation options along the 10km esplanade too, all with spectacular water views. 

Indeed the race locations for Ultra355 events across the world have been chosen specifically for their “natural beauty and unique character” so if you can’t make it to Hervey Bay, how do Cozumel, Mexico, Penticton, Canada or Punta Del Este, Uruguay sound as alternative options? We can certainly vouch for two of the three having raced in these locations previously. And in our humble opinion, the common denominator is …exquisite beauty. 

The course - of course! 

If you’ve signed up for a suffer-fest, you may as well do it in paradise, right? And while we can’t speak from experience just yet, we can only dream…

The Ultra355 course encompasses:

5km swim  - in a calm, protected and pristine bay with an expected temperature of around 27 degrees 

300km (total, across Day 1 & 2) bike through rolling hills and out towards the Fraser Island barge before heading inland through the scenic rural Fraser Coast. The course then turns back towards the ocean, winding through coastal communities and returning to the race precinct along Hervey Bay esplanade 

50km scenic run, out and back along the rockwall, through race central and along the esplanade for two fun-filled laps of pavement pounding! 

This course gets extra points for spectator-friendliness too. 💯

The perfect precursor to Ultraman 

Hey, we’re T:Zero! We’re passionate about endurance racing and we can’t help but see Ultra355 as the perfect stepping stone from Iron(man) to Ultra(man). 

Most people don’t jump straight into triathlon by way of an Ironman. The majority of athletes start small - teams, sprints, Olympic, half, long-course … all come first. Often it takes many years of these events (and throw in a few swim, ride and run solo events) before they feel comfortable to make the jump. Similarly, many endurance athletes would look at Ultraman and immediately discount it as a realistic undertaking for them, presuming it would all be “too hard or too much” **. 

Ultra355 is the perfect race to step up the challenge without going all the way. It’s a comfortable, (just over) half way point and fills a hole the race scene has been missing for quite some time. We are thrilled to be able to support it at the grassroots level and excited to see it grow. 


We are super pumped to have so many T:Zero athletes taking on the challenge at Ultra355 Australia and can’t wait to see them all take the start line on February 27.

To our Ultra355 athletes - wishing you all the best of luck as you jump in to the last big training load before taper time!

If all this reading about the race has piqued your interest, you can find out more on the Ultra355 website, register your interest and of course reach out to us for some help with an achievable, completely customised training program to get you across that finish line, wherever it may be!  

** If this is you, please take a look at this super blog from one of our incredible Ultraman athletes Jen McMillan. Might make you think twice ;-) #liveyourpotential

Firstly, what do I mean when I use the term ‘own 2021’? Good question SF… haha.

To ‘own’ something in this context, means to take control of the situation and get it done… ‘own it’.

You’ve heard me get on my soap box enough about being consistent with your approach, and the importance of creating a sustainable routine, so I’ll try stay on track. But, your first port of call should be just that, creating an attainable, sustainable schedule. Not sure how to roll there? Easy, work with one of our coaches, they are pros at designing customised schedules with your best interest at heart, plus, ya know, accountability sure does help. Or have a flick through the blog section, I’ve written about that a few times. The fact that almost all of our coaching staff work with a coach themselves, says how valuable it is to work with a coach. If you know, you know, am I right?

Back to owning it.

In the beginning, creating your routine should be about simply ‘getting into a routine’, and finding the best fit scenario for you, and your lifestyle i.e. finding a good blend of balance, and sacrifice where it needs to happen. It’s a fallacy to think you can do it all and be 100% happy with every aspect of your life all at once… good luck with that. With big hairy goals, comes sacrifice (not forever), but if you want to go all in on something, then it needs to take precedence before other things, and therefore, as coach Lise would say “where focus goes, energy flows”. I love this and often think about divvying up my energy bucket between all of the things, so I don’t burn the candle too hot. So, firstly, sit down with the most important people in your life and discuss what it is you are looking to achieve, and what commitment it takes, so you can have the peace of mind that your immediate support network are all in, or not (in which case you might have to re-tweak your personal endurance goals).

Create your routine, and make it all about sticking to the routine like a hungry wolf. Once you have dialled your routine, then you can set about tweaking and working on the finer areas within your routine. You and/or your coach will have talked about the goals on the line, and the things requiring attention (limiters) along the journey. I guess we could call this ‘owning the big picture’… understanding what it is you are working towards, and having this to return to and remind yourself of if you’re easily side-tracked like me and need that redirection back on topic.

Big picture goals are set. Now let’s talk about owning the days. I’m willing to throw a small fortune on the table here and bet that we can all agree, if we sleep in, and tell ourselves we’ll do the session later, more often than not, life dumps a whole bunch of unexpected stuff in our way, and it doesn’t get done. Therefore, owning the mornings are your lifeblood to owning the day/s. Sleep in at your peril. Unless of course you really do need the extra zzz’s. Absolutely no sympathy here if you decide staying up late binging the last 3 episodes of Schitt’s Creek and cut 90 mins of your sleep. Either you own the morning, or the day own’s you.
How do I own the morning? Another great question 😉

• Go to bed at a reasonable time. The simplest, performance enhancing tool at your disposal, is sleep, especially where growing things (stronger muscles and minds) is concerned. How do I go to bed early enough? Get up early, yep, they work hand in hand.
• Get up early – as mentioned above, working together so very nicely indeed, getting up at sparrow’s fart is a sure fire way to feel tired at the finish of the day. Voila. Make a point of getting up early three mornings in a row and I guarantee you, you will have no trouble falling asleep. Unless you decide to smoke a few redbull’s with dinner or something counterproductive like that.
• Eat the good stuff. Leafy greens and all the colours of the rainbow in vegetables. You know it and I know it. We can’t really eat too many vegetables. Marry that with good amounts of quality protein (super important to be eating plenty of protein for growth/repair etc) and good fats. Hydrate well according to the conditions too.
• Limit screen time in the first couple of hours of the day and the last 1-2 before sleeping. A sure fire way to be unproductive or start the day like a zombie is to spend it giving your thumb a workout on the scroll. All those socials will still be there on your lunch break, heaven forbid. There’s a sneaky feature on your phone that let’s you know once you’ve spent a certain amount of time on socials… part of owning your day/s could very well be about controlling this aspect of your life too. Perhaps every time you go to have a cheeky scroll and see what old mate’s dog had for breakfast, give yourself a quick slap and pick up a book, or eat a carrot whilst going for a 5-10 minute walk outside. Hell, tell your boss you have ADHD and a 5 min walk every 45 mins is part of your therapy… works for me 😉
• Side note: I have read about alter egos before, and more recently listened to a Tim Ferris podcast where the guest spoke about how we have many different ‘parts’ (of our personality). I like this concept, especially when it comes to self talk and being empathetic to our various ‘parts’. Remember, we are only human, and prone to lapse into spontaneous bouts of day dreaming, give yourself permission to dream (for a little bit) and then bring your focus back. Or like me, as Tony Robbins often says, “change your state”… I take this as go for a 5 min walk or do some core work. Get blood flowing somewhere in the body and this helps bring focus back to the mind. For me, there’s a few parts I can be more empathetic to, and rather than be frustrated with bouts of laziness/day dreaming/tangents etc, I can let it be and harness that for good. Productive, deep work and focus, needs training, and training takes consistent practice, and a lot of patience and self-empathy along the way.

 
Getting the gist of the splattering of what it means to ‘own the day/year’? Clear as mud as always.
Bring it back to the KISS principle, and Keep It Simple Scotty. Slow down to go fast, breathe, focus your attention on the things that are productive to accomplishing whatever it is your heart desires and get at it. Own it. Take control of the things within your control. Less scatter, more presence.

If we take another step back before all of the above, we need to remember why it is we do the things we do. At the very core of your goals and sport, needs to lie a level of enjoyment. For most of us, this might come in the form of being what we call type 2 fun (the feeling we get after it’s done). But there needs to be a certain level of love for the process along the way too. Once you’ve ticked the routine box, and you are in a good flow with your training, things become ‘easier’ to consistently stick with it, and the enjoyment and general feelings of being fit come more frequently too. As a general rule, and correct me here Ex Scientists, but it takes roughly 6 weeks to strengthen a muscle, about 6 months to rehab/strengthen a ligament/tendon, and probably 6 years (give or take a couple) to realise the true benefits of consistency in your craft, not to mention the mental strength that comes from experience (the brain is a muscle too remember). There in lies the difference between those who see the big picture and those who want a short-term magic pill.
 
There we have it.

1. Set some goals.
2. Create a routine.
3. Stay consistent.
4. Sleep.
5. Eat the good stuff.
6. Own the mornings.

 
Own 2021! As I touched on early in my ramblings, working with a coach has so many benefits to your growth as an athlete. If improved performance, community, health and longevity in the sport, and general knowledge of your sport is what you’re looking for, then join us and reap the rewards. Our coaching team are always looking to share, teach, support, push and see you flourish.
Thanks for reading if you made it this far… great focus 😉
 
Coach Scotty

Click here to learn more about Head Coach Scotty  

Ann Brinkamp
Perth, Western Australia
 
‘I’m someone who will sign up for any race, any distance, any weekend. Since working with RT that has changed and now it is much more about planning what makes sense for what we are trying to achieve. I now train and race with a clear, super-specific focus which has given me a lot of confidence.’ 

This month, our Fast Five feature athlete is Ann Brinkamp, who has been training with Coach Rich for just over a year. Ann somewhat stumbled into triathlon in 2013 and has raced across a variety of short and long-course, half and iron-distance, TT, half and marathon events every year since, including bucket-list favourite Challenge Roth (2019) and Ultraman Australia (2018). 

A self-confessed lover of racing, Ann doesn’t really mind the distance or format but feels the longer races suit her best. Challenge Roth in 2019 presented the perfect combination of distance, location, atmosphere, climate and course to suit her strengths, making it a race she remembers particularly fondly. Speaking of strengths, the bike is definitely where she’s in her element and “happy place”, especially when there’s coffee, chats and the occasional cake afterwards!

The mental aspect, and honestly - fourth discipline of triathlon -  is Ann’s most favourite thing about endurance sport. As we all know, no matter how physically fit you are, your mind is ultimately what will set you apart. The mid-week WT is her favourite  training session that Coach Rich *allegedly* manages to keep interesting and super challenging (we don’t believe you ;-) 

Looking to 2021, Ann is hoping to race an iron-distance event which is keeping her firmly focussed for now. In the meantime, she’ll balance the training nicely with a few more recovery sessions on the couch with her supportive (and occasional running companion) dog Whiskey. 

Why and how did you get into triathlon/endurance/multisport?
Mainly by accident. I bought a road bike in 2010 which I never used until a friend took me on a ride in 2012 – I remember 30km felt like a massive achievement. Another friend introduced me to his Triathlon Club and I signed up for a novice course and next thing I knew I registered for a 70.3. Initially it was to get fit but quickly became a different kind of lifestyle which I really loved (still do!).

Favourite race? Why? 
Every race left some amazing memories, either the race itself or the process to getting to the start line, people I raced/ trained with etc. But if I have to pick a favourite experience start to finish, it has to be Ultraman Australia. It was such an epic year from deciding that this was what I wanted to do to crossing the finish line on Day 3. Many highs and lows in the lead up, the best team ever and 3 perfect days of racing. Still gives me a warm and fuzzy feeling. 

What is your favourite motivational quote? 
Not so much a quote but a concept I love – Ultra runner Courtney Dauwalter was asked how she handles those really tough moments you are bound to have during a long run. She said she pictures her pain cave and goes all the way in rather than being afraid of it and then chips away at the walls, making it bigger for the next time.  

Have you ever had an apparent training or race day “failure” that has set you up for later success? 
Plenty of training failures, and they continue to happen – frustrating in that moment but I think they keep me on my toes and remind me of all the things to do better/ differently on race day. 

One thing I remember is a couple of weeks before Ultraman, I was signed up for one of our local tris. It was a pretty cold April morning, which I had not planned for at all. Someone offered me their jacket but whatever my logic was, I didn’t want to take it. By the time the gun went off, I was frozen and hadn’t been for a warm-up swim. I made it to the first buoy and then got pulled out of the water. I was cold but mainly mortified!!!!  

I learnt: pack warm clothes even if you think you don’t need them; ALWAYS warm up, in particular if it’s cold; if someone offers you help (not matter if it’s a jacket or a space blanket), don’t be too proud to accept it.

By the time Ultraman came around, we were super prepared with plenty of spare clothes, so the cold morning didn’t bother any of us.

What motivates or inspires you to train/race/participate? 
While I am super competitive and goal driven, the key thing for me is knowing that I fortunately stumbled across a hobby that I love and in a way it opened up a world I never knew existed. I didn’t grow up as a ‘sporty’ kid and came to the sport very late with no talent for any of the disciplines, so I sometimes still wonder how I ended up doing this. It’s easy to get caught up in chasing numbers and PB’s but in the end the 4.45am alarms seem totally acceptable because I’m doing something that makes me happy and feel good.

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
The amount of experience around and athlete-specific coaching.

In the southern hemisphere, we are getting into summer, it’s hot, and it’s sweaty… so what’s the G.O. on hydration? And how best should I do this hydration thing to maximise both performance and recovery?
Thanks for asking 😉
 
I was out riding the range this morning with my good man friends, soaking up the morning sunrise and trying to beat the late spring-time sun before it got up too high and started forcing the old sweat glands to fire up. However, before too long, there was sweat dripping everywhere, and the need for water increased. Today (Saturday long ride) was a good reminder that I need to be onto my hydration practices as the weather warms up, or I’ll be hindering the good work done, by jeopardising my performance during the long ride, and taking longer to recover afterwards, and also potentially hindering days to come.
 
If you have done a longer session in the hot weather, and then felt your performance decline later in the ride, chances are, you’ve either gone short on food or fluids. If you get home and you’ve eaten, had a drink, then been chilling on the couch for a while and you go to get up and get all light headed, that’s a sure sign you’ve under hydrated. Or the colour of your pee is a better shade of gold than clear, you’ve under hydrated. Or, you’ve weighed yourself before and after your ride and you’re down a coupla kegs, you’ve (you guessed it) under hydrated. It’s easy to do. But it’s also not hard to stay onto it either, with a little bit of common sense. We like common sense approaches, so let’s roll with a few strategies to help with hydration practices as we head into the scorching summer months (in the southern hemisphere anyway). Rules still very much apply to those of you in the north who are heading into the cooler months and in a lot of cases, training entirely indoors.
 
Righto, let’s dive into some proactive measures to stay hydrated and maximise our performance.

1. Drink to the conditions. Here’s the common sense part… if it’s hot and humid, chances are you’re going to require a bit more fluids going in. So, without drowning yourself, make sure you’re staying with the game, and maybe a little ahead of it. There’s definitely a high risk of over hydrating too, but use your nous, and drink to the conditions.
2. Learn your body and how it reacts to different weather conditions. If you know it’s going to be hot and you’ve got a long or intense, sweaty session coming up, weigh yourself before and after your session, and note the weight difference, if there is a difference. Ideally, you want things to be about the same before and after. But slightly under eg. I’m 72kg… if I got home and I was 71-71.5kg I wouldn’t be too concerned. I’d be making sure I drank a good 150% of that weight lost (1.5litres for 1kg lost) in the ensuing few hours to make sure I replaced that fluid loss. This is also a good lesson I probably need to drink just a little bit more during that session.
3. Electrolytes? Yep. For sure. You’re losing more than just straight fluid out of your body, so common sense says to put some back in i.e. electrolytes. Our body functions using electrical impulses sent from the brain, so to over simply things, if that concentration of fluids throughout the body gets out of whack, it has to rob fluids from Peter to pay Paula, and this doesn’t fair well. Whilst the research on the cramping side of things isn’t directly linked to electrolyte losses, the common sensical side of me says that if those messages aren’t flowing freely through the body because of electrolyte/fluid losses, then we’re not doing ourselves any favours. I’m of the opinion that everything is linked in the body so if something is out of balance, it’ll shut something down in order to stay alive and kicking, rather than let you power on and risk it all. Last time I looked at the research here, a high quality electrolyte mix like hydralite/gastro lite (the stuff designed for when we get gastro and dehydrated) is your best bang for buck. But if you’re onto it, most electrolytes are going to help your cause.

 
Let’s leave it there. Learn your body, and practice the 150% rule to ace your recovery. Use your nous… drink to the conditions (not necessarily to thirst). And yep, have some electrolytes during and after, they’re not going to hurt one iota.
 
Stay safe in the sun, and have fun out there.
 
Coach SF - click HERE to learn more about Head Coach Scotty Farrell

Michael Silk
San Francisco Bay Area/Oakland, California, USA
 
‘Quality is sometimes better than quantity.  I’m learning that I perform better when workouts are high-intensity, focused on building one aspect (FTP, Aerobic bases…), structured (intervals, warm up, specific targets) and allow time for full adaptive recovery.’ 

This month, our Fast Five feature athlete is Michael Silk. 

​Michael’s a relatively new addition to the T:Zero team but has been participating in triathlon for about six years. Over this time, he’s completed Olympic distance, 70.3 and iron-distance races, including the incredible Patagonman Chile in 2019 (you’ll want to check this one out - trust us!). 

Iron-distance is definitely Michael’s jam; with both the long training blocks and race day itself  pushing him to experience breakthroughs and moments of physical and mental clarity that keep the fire alive. He also credits the distance for pushing him to be more organised with his time - both in training and every day life.

Since becoming a T:Zero athlete, Michael says he’s started to focus more on hydration and core stability. Outside the standard swim/bike/run, he consistently incorporates strength training at the gym and is inspired to keep training and racing through seeing his own progress and improvement. He’s also deeply inspired by others who are pushing their own bodies beyond perceivable limits too. 

Under the watchful eye and steadfast guidance of Coach Rich, Michael’s plans for 2021 include tackling Ironman Arizona and attempting a sub-six hour bike leg. And while he does not currently possess a race day mantra, he’s keen and up for suggestions, so over to you team! 

Why and how did you get into triathlon/endurance/multisport?
I played sports growing up. I was injured playing post-college rugby and decided to take up running. I found a magazine that was advertising a sprint triathlon in a sauna at a YMCA in San Francisco. After finishing the sprint, I knew I loved the sport. 

Favourite race? Why? 
Patagonman is a tough ironman-distance race through the world’s most striking landscapes. You swim through a Chilean fjord, bike through Patagonia then run a trail marathon along the Ibanez River next to beautiful lakes, waterfalls, sheep herds, mountain towns and ends at a small port town on the border of Argentina. The community and race organizers are some of the most friendly and passionate people you will ever meet. Truly a bucket list race.

What’s your favourite thing about triathlon/endurance/multisport? 
Achieving a “runner’s high” or ‘peak/flow’ state while training or racing. It is usually followed by a sense of clarity and I believe it makes me a better person.  I also truly enjoy the opportunity it provides to connect the natural world through ocean swimming, running trails or biking through pristine forests.

Have you ever had an apparent training or race day “failure” that has set you up for later success? 
I wasn’t able to find my bike during the Oakland Triathlon because they were all racked tightly and in one corral. Since then, I’ve attached a flag, swim cap or bright coloured tag on my bike so that I can find it quickly after the swim. 

Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
Go on an unfocused adventure (swimming, biking or running), try not to focus on HR, metrics or goals. Rekindle your love for the outdoors. 

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
It’s an admirable group of coaches and athletes. 

​BRISDIVIDE, 3rd-5th October, 2020 
640km 90% off-road loop, 14000+m of elevation gain (lots of climbing steep, rough trails/forestry roads).

Bikepacking is essentially... strapping a bunch of stuff to your bike (storage bags, bottles mainly). 

Depending on how long you’re going for determines how much and what stuff you need. Think of it like multi-day hiking but on a bike. Things need to be lightweight and stuffable. If going to remote areas you’ll need the ability to cook on a stove, heat water etc. If venturing not too far from towns, then a credit card, some sleep gear and some snacks are probably all that’s needed as you can just buy supplies from wherever to keep on truckin’. 

For the BRISDIVIDE being a Bikepacking race, the prerogative for us was to pack light, keep things tidy and move relatively quickly. I did the race with my two long time mates Robbie and Tony. Robbie has done a bunch of adventure racing so knows how to grind it out over a week, and TB threw himself into Bikepacking at the end of last year and has banked a bunch of overnighters including a week long expedition in NZ’s North Island from Wellington to Auckland over 7 days. For myself, I have a history of outdoor activities including many week-long and multi week long hiking expeditions throughout NZ and even 3 week trip to Everest Basecamp in Nepal, plus all the rock climbing, sea kayaking overnighters I used to do 20 years ago. It was our first Bikepacking race, but not the first trip we’ve been on. Normally, these races are done solo, but we decided to stick together for this one, which worked well and likely was lucky as we all made a few little errors along the way and helped each other out. 

Personally, I went into the race conservatively. Both nursing a sore lower back, and not as fit/strong as the lads, I wanted to get through it, so I paced myself accordingly. This likely wasn’t ideal for the boys who could quite easily have kicked on and gone a fair bit faster. But in the end, the extra rest they got, the spare Clif Bars in the last few hours, and a handy spare tube probably helped them out. 

The course started and finished in Brisbane atop Mt Coot-tha. On sunrise we headed south-west and ventured out and connected with the Brisbane Valley Rail Trail (BVRT) before heading north to Nanango, back across to Borumba Dam, Kenilworth, Kilcoy, Nuerum Creek, Mt Mee, Mt Glorious, Mt Nebo, and back to Mt Coot-tha. Plus a few other little towns along the way. The majority of the course was off-road and a mixture of really rough forestry roads, gravel roads, 4WD tracks, the odd single track, and a few short stints on sealed roads which felt amazing after the constant shudder and distinct lack of flow on the rough dirt.

DAY 1 
Day 1 started at 5:30am and we rode through until around 11pm clocking up about 250km with a heap of that being pretty fast riding along the rail trail which in the direction we were going was slightly uphill the whole way… 1-2% grinding all day. A couple of flats and a bent derailleur stalled us by a good hour all up across Day 1. We stopped for water refills, a bakery binge, and a burger in Blackbutt, but other than that we moved well all day and by the end of the day, my old man back felt better than at the start. I got talking to a 78 year old, recently retired fruit farmer from Blackbutt whilst waiting for my burger. Randomly he told me about an old dinosaur fossil he had ploughed up a while back and had it in the car. He asked if I wanted to see it… be rude not to really and what else was I doing at Blackbutt on a Saturday night whilst waiting for my burger? He also asked if I wanted to take a photo, so I kindly obliged. Turns out it was pretty cool (see pic) and is of a three toed something or other. He was taking it to sell to someone. 

After Blackbutt we followed the GPS route down through a sketchy looking “Private Property-Keep Out” sign and ventured down then up what can only be described as a dried up, boulder lined, white water rafting river bed with some resemblance of a skimpy little trail, that my dynamo light sure as hell couldn’t see very well. What an adventure it was hike-a-bikepacking down through that valley and back out. We were lucky to get through there unscathed really. We finally made Nanango and found a delightful, well lit, kinda shady (as in felt spooky), picnic table and roof to set up camp for a few hours. Rookie error number 1 for me - forgot to put my thermal pants in so I froze my nuts off for 6 hours whilst listening to the humming, knocking, and snoring coming from a cacophony of pool pumps (turns out we were next to the town pool) and the lads’ snoring their big hearts out. I had a bivy and sleeping mat, sans sleeping bag, TB a sleeping bag and mat, and Robbie just a sleeping bag. Nutbags! Night 1, I think I had maybe 20 mins of broken sleep and woke feeling very cold (shaking like a rattle snake) and rather shite. 

DAY 2 
The plan was to sleep for four hours then get up and hit it for Day 2 (Sunday). Six hours later one of the lads made some noise and we sprung into action. A quick stop at the local servo for a $1 coffee and a sanga and we were off. 

Despite not a great deal of climbing initially, Day 2 had a fair chunk of flat but really rocky old farm road that seemed to go on forever. It was flattish, but technical, so it was a hard slog through to Jimna for lunch. TB fell victim to the sleep dragon and passed out on the side of the road for a power nap whilst Robbie and I had a coke and chips party. TB got his second wind and we headed for Jimna. He’d also, in his OCD highly organised spreadsheet living life, pre-ordered us a lunch/dinner pack each from the coffee van at Jimna, and the guy had prepared it and left it out for us the night before. We were only about 18 hours behind where we thought we’d be, but man it was good to arrive there, see a couple of other racers, and chow down on a few sangas. 

Logistically we were behind the mark a bit and chasing tail to reach Borumba Dam/Kenilworth on time to eat a meal or refill snacks and food. But we hightailed it and got lucky… twice. At Borumba Dam, there was no visible potable water and the camp shop had closed earlier, but randomly I asked a lady if she knew where I might find some water and she just happened to be the owner and kindly opened the shop and gave us some bottles of water… score! 

After a brief climb out of Borumba, we settled into a good rhythm over the smooth forestry road (yep smooth for a change) to Kenilworth we arrived to a ghost town! Nothing but people cleaning floors with the ugly lights on. Robbie (the nicest guy in the world) must have sweet talked the other nicest guy in the world into opening the kitchen and reheating us some lasagne at the Kenilworth pub… winning! Leaving Kenilworth at 9:15pm we had ahead of us the biggest climb of the trip up Sunday Creek Rd topping out at 830m elevation, it took us about 3.5 hours to ride about 18k up the climb… hectic. We road through until 1:30am and set up camp for a few hours in the bush. Again, I was cold and had very broken sleep (if any). 

DAY 3 
We set off at 4:30am for Kilcoy and ventured down a very rough and steep downhill before popping out into prime farming country and a few of the straightest, smoothest, country roads I have come across. Another flat tyre saw TB chuck a mini tantrum after realising he packed the wrong size tube (hehe). Borrowed tube, (slow mate to the rescue) and we were off again. 

Kilcoy provided the best bakery feast ever… potato top pie, chicken wrap and a coffee. Food supplies stocked and home is calling. A brief stint on road before we hit the forestry/4WD roads for the rest of the day/night, and some of the steepest, roughest climbing and descending of the trip. The climbs on that final day were unrelenting. It was hot, dusty, rocky as all hell and steep. 

My knees felt the pinch on Day 3… not sure whether it was the uphill grinding, the downhill bracing, or the constant unclipping to stop for a quick drink that caused so much pain. Note to self, loosen pedals and keep lubed. 

I succumbed to two nights of next to no sleep and had a 20 min power nap on the grass at ‘The Gantry’ (wherever that is… I think near Mt Mee?), which was unreal. We hit the top of Mt Glorious after more of the steepest fire trails in the country, and were greeted by the smoothest road of the trip on nightfall and from there to the finish was fairly well downhill (apart from climbing back up Mt Coot-tha to finish). We hooked it downhill as best we could, the boys were running super low on fuel so we traded Clif Bars and this got them through to a last minute stop at Maccas before scaling Coot-tha for the finish at 10:30pm on Monday night. 2 days, 17 hours later (65 hours). 

What an epic adventure. It was a solid challenge for me. I paced it well based on my current fitness, and despite the lack of sleep and knees having had enough, I finished pretty well. 

Would I do it again? Hell yes. I’m already looking for another one and fine-tuning my setup some more.

Gear and Tech
My bike is a gravel bike. A Bombtrack Hook Ext-C. Running a SRAM mullet AXS 12 spd 1x groupset. Hunt 650b wheelset with a SON Dynamo front hub connected to an expsosure revo dyno light and a Sinewave USB converter to charge electronics. 

I navigated using a Garmin GPS Maps 66i which has built in SOS and tracking technology. For these races where you have to rely on the gpx files for navigation (pre set and reccied by the person setting the route/race) and you have to have a tracker, this device was awesome. I had a back up 10000mamp powerbank which I kept charging during the day. 

I carried 2.6 litres of water, plus a raincoat, thermals (sans leggings), hygiene stuff, tools, spares, food and first aid kit. 

Nutrition
Given the race was over 3 days (potentially more), my plan was to eat a variety of snacks and meals and compliment this with water (and coke when the opportunity presented itself and was needed). 

I pre-made 3 x Vegemite and cheese sandwiches before we left and ate them periodically across Day 1, and mixed this in with a couple of bakery stops and a burger and chips for dinner. 

Because the intensity was steady/aerobic, I went more with the ‘eat whatever you want approach’ than strategically sticking to easily digestible carbs like gels and bloks. 

I had a Clif gel every couple of hours, a couple of Clif Builder’s Bars each day, bought wraps from bakery stops, sandwiches, a couple of pies, and the best reheated lasagne I have ever had at Kenilworth pub. 

I was super diligent with my fuelling and just kept feeding the entire time really. I didn’t monitor carb content as such like I would a one-day event, but I was definitely mindful of not getting behind and having enough food logistically between towns/shops. Variety is key for these long events… too much of one thing and you’ll end up with flavour fatigue, especially the sweet stuff. Job done.

How did I end up venturing into the world of Bikepacking? 
TB went there first out of our crew. We’ve been looking at gravel bikes for a few years, and he took the plunge so we followed and haven’t looked back. 

After snapping my ACL a second time at the end of last year, I hit the pool, training for rehab and training for a marathon swim but that got canned and when opportunity knocks, I sold my TT bike and dived head first into the gravel world which has also been doubling has rehab for the knee. 

I’m back running a bit now, and looking forward to doing a few tris next year, as well as off-road tris, 12-24 hour mountain biking events, mountain bike marathon races, maybe a stage race, and another big bikepacking race! Whatever comes really, if it fits in with my work and family 😊

Ask not why, but why not! 

CLICK HERE TO LEARN MORE ABOUT HEAD COACH SCOTTY FARRELL
​

Ciaran Kelly
Perth, WA
 
‘Every session has a purpose. Coach Scotty drills in the “turtle gains” every now and then to remind me of the big picture. You can get caught up in the present without understanding the longer term plan’

​Our October Fast Five athlete is Ciaran Kelly who has been training with Coach Scotty for just over 12 months. 

Ciaran’s been participating in triathlon since early 2017; finding his way in the sport after working FIFO for a number of years and making a personal promise to practise a healthy lifestyle once he finished working offshore. 

Most recently, he’s competed in both Challenge Roth (2019) and Busselton 70.3 (2020). While Challenge Roth has been his favourite race to date (see question below), Ciaran is partial to the 70.3 distance, feeling that it’s just the right length to allow flirtation with pace to find that tipping point.  

Although he finds it challenging to incorporate triathlon training with the demands of his full time job, Ciaran’s favourite thing about the sport is the people he meets along the journey - everyone is here for different reasons but bound together by a common interest. 

Ciaran counts his proudest triathlon moment as placing 3rd in the Western Australia AG Triathlete of the Year Awards 2019. 

Currently, he’s gearing up for the Tour of Margaret River - a 3-day cycling race in November - and plans to focus on strengthening his run off the bike coming into the 2021 season. 

Favourite race? Why? Has to be Challenge Roth. It’s a race on everyone’s bucket list and now I know why. 200,000 volunteers and the area just stops and gets involved for the week. 

Favourite training session? Coach Scotty has a few classics, however, he likes dishing out a long bike session with a steady increase in power with a nasty 20min TT at the end. It requires a lot of disciple to hold back early on. 

Have you ever had an apparent training or race day “failure” that has set you up for later success? Watch not working. When this happens you forget about the data and just concentrate on yourself in the moment and run/bike to feel. Since this I try not to use a watch while swimming. I’ve realised that when I come out of the water I can’t change what has just happened so I might as well be in a good head space and keep pushing on for the bike/run legs with a positive approach.

What motivates or inspires you to train/race/participate? To constantly try and improve my performance. While I’m new to triathlon I’m also behind the majority of other triathletes who have been in the sport for a number of years. It’s good to try and keep pushing myself to progress and develop.

Best piece of advice for someone starting out in the sport? Or best advice you’ve received? It’s not all about the data (although some coaches might say otherwise). Don’t get caught up in the numbers when starting out. Progression comes from building page upon page of sessions stacked together and before you know it, you will have developed and learned quite quickly.

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
The personalisation of the program and the relationship with Coach Scotty. With a busy work schedule I need a coach who understands my work/life balance. 

Hi guys, I’m Annabelle Carey a 19-year-old starting out in the endurance/multisport world. I was lucky enough to be put in contact with coach Rich at the beginning of this year to help me on my journey. Thanks to COVID it has been an interesting year competition wise. But I finally entered the Blackall 50 and set my eyes on training for my first ultramarathon in mid-October (now the race is this weekend!!)

At about 8 weeks out from racing I was sitting down with Tracey Tucker a good friend and founder of a Brisbane based charity, Pushing Barriers which help refugee youth be included in club sport. I have volunteered with the charity since the beginning of 2020 and have seen firsthand the impact that sports can have in the lives of these children. It was during this conversation that we spoke about the difficulties they have had raising funds due to COVID 19 and the impact it had on them being able to continue running the program. It was at this point I suggested that I could do Blackall as a charity run, it would be the perfect opportunity to raise awareness and funds.

Running 50k on your own, out on the trails is no easy feat it is both mentally and physically demanding, but it is the ultra-running community that surrounds you that makes you feel apart of something greater and pushes you to keep going. These youth have been through so much in their lives often all alone and have constantly continued to push on. It is for this reason that involving them in club sport is so much more than just being active. It provides them with a community where they are considered an equal, and an opportunity for them to be free and express their emotions.

A little more about Pushing Barriers (PB) and what exactly they provide…
Pushing Barriers is a Brisbane based non for profit organisation with the primary objective being to improve the lives and welfare of refugee youth by providing them with opportunities to be included and welcomed into Australian culture through club sport. These youth do not have families with the capacity to support them to play sport therefore PB assists with club registrations and fees as well transporting them to and from training and games.  These volunteer drivers become role models to these young people.
​
For further information about Pushing Barriers watch this short video https://www.youtube.com/watch?v=rf7tHjlV5Ak or check out their website here http://www.pushingbarriers.org/about-us.html you can also find them on Facebook and Instagram @Pushing Barriers.

It would be devastating to think that as a result of COVID 19 many of these refugees would be unable to play sport next year considering the huge impact it is having on their lives, helping them to feel connected in their new country. So, if you can contribute a small amount towards a great cause it would be much appreciated. Let’s make a difference together and help assist refugee youth be included in Australian club sport for many years to come. And who knows we may just see them out on the trails, in the pool or on the road riding beside us in the future.
 
Thanks again, happy training and racing!
Annie