THE T:ZERO BLOG
Free advice, content and media for all. It's our way of giving back to the tri community who have given so much to us. Enjoy!
 Coach Cheyne on the left with one of his gun athletes, Rob... always giving 100% Coach Cheyne Murphy Narangba, QLD ‘Consistency. So many people ask me how I improved myself and that’s the simple answer. Consistency across all three disciplines with a structured plan leading to an ‘A’ goal is a recipe for success.’ This month, we’re changing things up a bit and featuring Coach Cheyne Murphy for Fast Five! Coach Cheyne has been participating in triathlon and endurance events for 15 years and coaching with T:Zero for the past 2.5 years. Cheyne’s favourite distance is Ironman – in his experience the longer he goes, the more competitive he gets, with the training load still manageable around life outside the swim-bike-run. Throughout his 15 years in the sport to date, Cheyne has completed a host of races, starting out with Bribie Tri and then evolving into 20+ Ironman 70.3s, Hervey Bay 100, Hell of the West (HOTW), Cairns and Port Macquarie Ironman four times each (back-to-back between 2014 and 2018). He’s also completed Ironman Melbourne (2015), qualified for Kona Ironman World Championships in 2018 and Ultraman in 2021. When he’s not swimming, riding or running, Cheyne coaches baseball (each of his three kids’ teams plus head coach of the club). From a coach’s perspective, Cheyne believes the most successful athletes have a supportive partner and family, strong will, a vision, a “want” to achieve and the ability to be comfortable with being a little uncomfortable. Cheyne is inspired to train and race by achieving results that he sets his sights on – whether that is a finish line or a spot at the World Championships – and likewise for his own athletes. Cheyne’s athletes inspire him with their courage and hard work, and he hopes that what he does in the sport inspires others to give it a shot too, and chase down those big dreams. His own proudest triathlon moment to date was running down Cairns Esplanade knowing he had put together his best race possible and was in a position that would qualify him for Kona. His sense of achievement on that red carpet far outweighed the World Championships race itself. Looking towards 2023, Cheyne is focussed on keeping a base of fitness while he takes a well-earned break post-Ultraman. Coaching-wise, he wants to continue to help his athletes achieve their goals by putting together high quality, enjoyable, individualised programs to work in with their lives, to help them achieve whatever it is they have set their sights on. Why and how did you get into triathlon/endurance/multisport? I worked for a footwear company for many years and was around all the major triathlon and running events and watching the sense of achievement on people’s faces inspired me. I bought a bike to lose some weight and joined a local triathlon club to ride with them… soon enough I was running and attempting to swim, and it just snowballed from there. Favourite race? Why? I think Ultraman was my favourite race because of the team element, and the challenge of holding it all together for three race days, not just one. Especially when you are at the pointy end of the race, and you are the target. What’s your favourite thing about triathlon/endurance/multisport? The challenges it throws at you and the compassion that is in the sport for each other. After always playing team sports growing up, I loved the individual pursuit of triathlon, personally seeing the results of the work you put in. And there was no one else to blame if the result wasn’t what you wanted / expected. Any funny or embarrassing race/event memories or stories you’d like to share? There’s a few. Haha. My first 70.3 in Yeppoon, I wore my tri suit backwards. Drove myself nuts all race as to why I couldn’t find the pockets on the back to put my gels in. Didn’t work it out until I went to the toilet after the race and noticed that my chamois was pointing the wrong way. And one more… coming out of the water at the Sunny Coast 70.3, running up the beach pulling my wetsuit down to realise that I hadn’t put my tri top on, and it was still in the car. Good times. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? Or something you might tell your athletes? There’s no use being nervous on race day, it’s just wasting energy. The only time you should be nervous is if you haven’t done the work to warrant being on the start line, and we know that T:Zero athletes are always ready to go. Turn up prepared, and you will be able to handle whatever the race day throws at you. Tough times on race day just need to be treated as a moment in time, it will pass, and it’s just your mind going into protect mode… there’s always more to give when your mind is telling you to stop. Another thing I’ve been told and tell my athletes is to not look at your swim time, it can set the rest of your race up for failure. Coming out of the water, you won’t be aware of whether it has been a fast or slow day with currents etc, so as long as you have stuck to your plan the time will be what it will be, and remember that the race is not won in the swim. And one more for good measure (and a big head) … What is your favourite thing about being a T:Zero coach? The support we receive from the team, and the discussions we have, to continue to learn as coaches. Why do you love being part of the T:Zero Multisport team? I feel like it’s a bit of a family - although we don’t live in each other’s pockets, we are very connected through our racing and social media, and I know we have created many lifelong friendships between athletes as well as coaches and their athletes. I certainly have.
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Whilst life is short and time fleeting, it’s important to remember that the more things we have in our lives, the faster that time ticks away, and often, as I see it, a whole bunch of stress comes with it. We talk of life balance. And whilst in the past I have been a big proponent of making sure things are well balanced, and still do to a point, I’m also a firm believer in life being a see saw. But, we don’t have the capacity to do all the things, all of the time, all at once. When one thing gets more of our attention, another thing fades, it has to, or we run the gauntlet and inevitably spread ourselves too thin and end up fried. Whilst I’m no expert by any means, I am half decent at managing my time and workload. And while I’m far from perfect, I thought I would share some tips on things I do within my days to help ease the load across the all the things and make life run smoothly (most of the time). Train early wherever possible - leaving sessions to the afternoon or evening often results in missed sessions. By getting it done early, it’s ticked off, and we can get on with being our productive A type selves for the rest of the day. Batch and focus - Instead of answering every email that comes through, as they come through, allocate some time each day, maybe twice a day, to answer emails. When I’m in my workflow, I’ll close my email browser and only have Training Peaks open. I’ll even turn my phone on silent and leave it in another room. One thing gets my focus at a time. This is what we call batching. I have to do this or I get scattered and frazzled and can’t get into deep focus. If you run a tight ship and a very busy schedule, OUTSOURCE all the things you don’t like doing and can pay someone less than your hourly rate to get it done. Otherwise, work less, have less things and more time ;-) Spend time in nature - it’s like a battery charger for humans. I’m pretty sure there’s some good science to back up what happens to our brain waves when we spend time in nature. I sure as anything know that if I’ve been out on/in the ocean, or out in the bush running around, I’m buzzing with energy. Nature heals. This might actually take some time, but the payoffs are ten fold ;-) Say no to things - you can’t be the best parent, friend, aunty, brother etc, unless you look after yourself and value your time. If you don’t have the time to do something, don’t do it, pass. In the name of performance in any area, especially achieving your endurance goals, you need to remember that all stress has an effect on the body in some way shape or form. Mental load from work or family stress impacts our ability to recover, sleep, make good decisions, and perform well physically. And vice versa. I hope the above tips can help in some way. Like anything though, we can only lead a horse to water, it’s up to you to take a drink and look after yourself. By Coach Steve Wehlow
Hey team, this week I thought I’d do something a little different for the Wednesday Wisdom and share a video I recently came across. This one really hit home for me as I often lose count the number of times each week I think or say “I’m busy” without realising what I’ve been doing. How you spend your time is largely a choice, therefore being busy is a choice. Now don’t get me wrong, we all lead busy lives juggling family, friends, work, training and chores - and a massive kudos to those doing it with children. But what are our priorities? Are we really “putting first things first”? Have we successfully planned our weeks to ensure we’re allowing ourselves the best opportunity to complete what WE HAVE decided are our priorities? Or are we blindly letting time pass us by, binging on Netflix while scrolling through social media for the fourth time in the last hour? I highly recommend watching the video, but if you’re too “busy” please take this final word from Laura: “Even if we are busy, we have time for what matters. When we focus on what matters, we can build the lives we want in the time we’ve got”. View the Laura's Vanderkam's TED talk here! In a perfect world, we’d all be working our dream job, the kids would look after themselves, the chef would prep our meals, and a robot would do all the cleaning and mow the lawns. Unfortunately, as reality would have it, that shit is only for the movies! However, there are a few things we can do, especially leading into an A Race, to give ourselves the best chance of putting together the performance we deserve and would love to have.
A note in advance of what you are about to read below: it’s not sexy, there are no magic pills or secrets, and what you read might sound like common sense… but believe me, this stuff is easier said than actually done. As I say to my crew on the regular, it’s the basics executed well and with consistency that put together the most complete picture. That ability to zoom out, and remember that what you do today, even a simple 30 minute easy z2 jog, is such a vital part in ensuring that big picture isn’t full of holes. And also, the other, life stuff, has a big part to play in performance during your events. Listen carefully: Get organised: weeks/months in advance of your event. I’ve written about it before hand many times, but the simple notion of getting things organised well in advance can enhance your performance on race day. Think of taper time as not only a rest for the body to freshen up, but also a rest for the brain. In order to go deep in a race, make good decisive decisions in the moment, be optimally focussed, we need every bit of brain power we have available, just as much as the muscles powering your movements. It’s all encompassing. So double check all the travel bookings (flights, accomm, cars, massages etc), get the bike serviced weeks in advance, purchase extra nutrition and hydration, and make sure your gear is all in tip top condition. Just like we only have so many matches to burn on race day in the physical sense, we only have so many brain biscuits (big decision making moments) too. Until we reach the crux of a race (usually the last third/quarter of the event), we should be on auto pilot. Then the fun begins… complete with a clear, well rested brain, ready to go to war. Whilst we can’t control what others will do around us in their lives, we can control the things mentioned above so that when life happens at work, at home etc, we can handle the other stuff a little easier, and be that little bit less razzled when all of the things come our way on race week. Oh, and if us coaches had a dollar for saying it, and then being ignored “nothing new on race week or race day”... crikey! There you have it. Not sexy at all. But practical, no BS, performance enhancing advice, not to be taken with a grain of salt. Go get it. SF  James Elliot
Gold Coast, Queensland ‘Triathlon has taught me patience, it has taught me how to set long term goals and work towards them little by little, (eating an elephant one bite at a time).’ This month, our Fast Five feature athlete is James Elliot, who has been training with T:Zero and Coach Scotty for the past 10 months. James is a coronavirus convert to triathlon, falling into the sport via the “outdoor exercise” loophole during the long months of lockdown. And it seems to suit him nicely, with 16 months of triathlon now under his belt, and appearances at the Straddie Salute, Noosa Triathlon and Ironman 70.3 Cairns. James’s favourite distance is the 70.3, wherein it’s long enough to use nutrition and pacing strategies but short enough to be relatively spectator friendly! His favourite race to date is Ironman 70.3 Cairns which boasts (and we’d agree) - an incredibly scenic bike leg. James can’t pick a favourite tri leg, noting that the ‘royal rumble’ in the ocean is a wild, chaotic experience, the bike leg comes easiest and is the most fun, and the run presents him with an opportunity to come face to face with what he’s truly capable of. Interestingly, James’s least favourite thing about triathlon and multisport ends up being his favourite - the sacrifices of time with family, early mornings, aching body, injuries, cost, the fact that it remains a relatively financially unsupported sport in Australia - are all the reasons it ultimately remains fairly pure. This said, he could deal without the exorbitant race entry fees and no refunds (here, here!). When he’s not swim, bike or run-training, James likes to surf, hike or do anything outdoors. His favourite motivational quote is ‘you are more than you think you are’. Ain’t that the truth. Looking forward into 2023, James is going back to basics. He’s keen to work on his engine, focus on getting stronger and faster across all disciplines and has vowed to be a “different animal” in 2023. Let’s get it, James! Why and how did you get into triathlon/endurance/multisport? To be honest I’m not a home body and I need to move, so during COVID there was only so much training I could do in a gym, the loophole to be outside was exercising. So, like Forest Gump, I started running and just haven’t stopped. What’s your favourite thing about triathlon/endurance/multisport? I remember thinking I was an absolute fitness weapon before I did my first triathlon, I was soon humbled by SO many people. There after I was inspired by all the people in the sport who were from all different ages, genders, and body types. I love that the sport doesn’t discriminate. To this day I can’t find a consistent “type” of person who does this sport other than someone who has a goal and is out there giving it a go. People (including myself) breaking down personal walls to achieve a that goal they have been working towards. That inspires me. Proudest triathlon moment? Doing a flying mount and not eating gravel. Best piece of advice for someone starting out in the sport? Or best advice you’ve received?
I started a hot sauce company by accident and ended up winning international awards. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? We are strong as individuals, but we are unstoppable as a team, and Coach Scotty has been there since day one. He really has ridden the highs and lows with me, without judgement he’s been in my corner for better or worse. I love representing T:Zero because that what it means to me - we’re family.  By Coach Richard Thompson
P = A.X.E What drives you on race day? What is your focus? Do you have a preconceived time or place you are aiming for? Or do you simply not want to come last? Are you crazy nervous in the days leading up to the race or even race morning? Here is a little secret, that implemented correctly will keep those pre-race nerves at bay and will unlock your potential and crush any goal you may have previously set for yourself. -------- So…when someone asks you what your goal at a particular race is – what do you say? I want to break 3 hours? I want to break 10 hours? I want to come top 10 in my age group? I don’t want to come last? I want to qualify for Kona? Sound familiar? The reality is, your time and your position at any given race is simply out of your control. Let’s focus on time to begin with. Time is only one type of measurement of performance and importantly, it is far too variable based on the conditions (heat, humidity, wind, accurateness of course etc). Do you start your watch when the gun goes off? Or worst still, do you look at your watch when you get out of the water? There is no benefit to either practice. If your watch tells you a negative story (ie slower) or even a positive story (ie a faster than expected time) all it is doing is giving you a false sense of reality as you head to the bike. The swim could have been long (or short), the currents, the chop etc could play an important part. Similarly with the bike and the run, if you are focused on a speed or pace then you aren’t focused on what is important during the race – your effort that you are giving that is not controlled by the conditions. Reaching the podium or qualifying for Kona or even not coming last are all matters outside of your control as well. Where you come in a race is only a reflection your peers – not on your actual performance. Let me give you an example. If your goal is to break 5 hours at a 70.3 and you have an ordinary day, walking the last 3km of the run but because it was a breathless day and a fast course you cross the finish line in 4:58. Whilst you have achieved your goal, you know that you didn’t put in your best effort and this sort of performance will still leave you searching. Similarly, if you have an unbelievable day in tough conditions and you cross the finish line in 5:08 – you are going to be stoked about the performance rather than the time. In its most rawest sense, the goal in any race must be to get the most out of yourself. Your performance ‘P’ is measured by your ability ‘a’ multiplied by what percentage of effort ‘e’ you gave on the day. So for the boffins out there… P = a x e The goal in training is to improve your ability in the sport. For most of the T:Zero Collective this is a long term process. When you turn up to a race, your ability is constant. You can’t do anything more to improve that. What the focus must turn to is the effort – what percent are you willing to give of yourself. The secret to ultimate success in this sport is to focus on ALWAYS give 100% of your ability. You cross every finish line knowing that you have given your all and that the performance each race is a true representation of what you have been doing in training. The time, the place are both irrelevant. If you focus on nailing each race, then it becomes a habit. You keep training hard, your ability will improve and there will be no doubts when your big race comes you will give 100%. The athletes that have done very well in the past and who are doing well now are the ones that are prepared to go into battle in any race, no matter how important and no matter how fit or otherwise they are. The ones that struggle to pull out great races when it counts are the ones that don’t make it a habit. Pre race nerves are normal and often beneficial. The nerves should be there because of the personal sacrifice you have made to get to the start line, not about trying to achieve a certain time or place. Focus on only what is in your control (ignoring/accepting things that aren't in your control) and your prerace nerves will plummet. Here is the sealer – If at every race from now and into the future, you focus on the performance being as close to 100% of your ability, not on the outcome, then you will surpass and sort of material goal you had set for yourself along the way. We work so hard on our ability through training to often sabotage our effort on the day. Stop thinking about the competition or a certain time, and start demanding from yourself everything you have on race day. It is 'you vs you' and be making sure that is the focus, you will come out a winner every time. You have got this, so go out and get it! RT  Tracy Tucker
Brisbane, QLD ‘It’s not about the result. Give it a go, have fun and you just never know. It takes courage to be on the start line – you can do it! Set a goal, have a plan and commit. (And remember – courage is not the absence of fear)’ This month, our Fast Five feature athlete is Tracy Tucker, who has been training with Coach Scotty and T:Zero for the past eight months. Tracy’s been involved in endurance events since 2008 and completed her first full triathlon (Noosa) when she turned 40. Each “big” birthday she tries to do something out of her comfort zone. Over the years, Tracy has completed numerous endurance events including the Worlds Sprint, Standard Canada (2014), Worlds 70.3 Mooloolaba, Worlds Off Road – Crackenback, Worlds Sprint and Standard Cozumel, Mexico (2016), Comrades Marathon South Africa (2017), English Channel swim (2018), 24-hr MTB (2019), and Coast to Coast NZ (2019/2020). Although Tracy feels she’s better over shorter distance events and doesn’t see herself as a natural long-distance athlete, she loves being on her own in the trails, for a long time. She enjoys the challenge of longer distances (especially the mental aspect). Tracy also loves the amazing people she’s met along the way, and the friendships she has formed with people of similar values and style of “crazy” – getting out, living life to the full, embracing challenges and coming through the other side. Tracy’s favourite leg is the bike leg or endurance mountain biking as it’s her strongest discipline and she just loves getting out on her bike, especially in the bush! Tracy’s favourite motivational quote is from Nelson Mandela: ‘I learned that courage was not the absence of fear, but the triumph over it. The brave person is not the one who does not feel afraid, but one who conquers that fear’ In her own words: ‘I love this quote as when I started triathlons I was petrified in the swim. I learnt that it was okay to be scared and learnt strategies to overcome the fear. That was also true for the 24 hr MTB ride, riding through the night in the pitch dark. And swimming in the night doing the English Channel swim’ Looking forward into 2023, Tracy has her sights set on completing her first full Ironman in South Africa. Go get ‘em Tracy! Favourite race? Why? That’s a tough one. My favourite race would have to be Worlds 70.3, Mooloolaba – I just so enjoyed the atmosphere, had a great race and felt good after the race! A close second would be Comrades Marathon for totally different reasons- lining up with 20 000 athletes is insane and having spectators cheering you on for almost 90km is also incredible. The camaraderie along the way was unbelievable, It was my toughest race but unbelievably gratifying crossing the finish line. (the medical tent was also an experience) 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? Scotty always talks about consistency, patience and layering. I believe that being consistent in training is making a big difference, I was always quite a sporadic trainer, now I head out the door most days even when I don’t feel like it and have a 100 excuses in my head! It has taken time and I’m learning to be patient. I tended to train hard , fast – get it done. I am learning to enjoy the process. What hobbies/activities do you have/do outside of triathlon? Having adult children gives us more flexibility to travel and see new places. We have bought a campervan and are really enjoying exploring new places to MTB and run. We are so fortunate to have so many diverse and beautiful places to visit in Australia. I also enjoy reading and creating photobooks of our travels. What motivates or inspires you to train/race/participate? I am motivated by a challenge or event that takes me outside of my comfort zone, Hence doing the English channel where I had to learn about cold water, Coast to Coast where I had to learn to kayak in rapids. I believe that you grow so much as a person when challenged. I am motivated to keep fit, strong and healthy as it enables me to enjoy doing the things I love doing (running, riding) in the outdoors. Any funny or embarrassing race/event memories or stories you’d like to share? Oh my goodness, yes, years ago I left out one of the cycle laps ( it was 4 laps , I did 3!) in the Morton Bay, triathlon. To make matters worse I didn’t realise and placed 2nd and was given a medal! I contacted the organisers the next day when I realised what I had done having the fastest bike leg of everyone on the day (including men) and gave back the medal. That was before I had a Garmin :-) And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Great to be part of a likeminded community of crazies :-) 
By Coach Rich Thompson
Triathlon is a demanding sport. We agree with that. Demanding on time, on finances and on yourself physically and emotionally. But this is why we love it right? It is about the sacrifice and continual quest of self-improvement. It is a beautiful sport, filled with beautiful people. We train hard and enjoy that sacrifice. But for a lot of us, we turn up to our ‘A’ race and we get nervous. Nerves are a good thing. They are there because you have made those sacrifices to get there. So embrace that feeling. What we are trying to avoid is being fearful of racing, or being fearful of embracing the opportunities that the race provides. When the nerves come for me, bordering on fear, I personally remind myself of two very important things: Firstly, I have discussed this before - if it isn’t in your control, forget about it. This goes for the weather, your competitors, your splits, qualifying spots etc. The only thing you can control is you – anything else is not worth worrying about. So focus on your square metre from now and forget the rest. Secondly, as the great Tony Robbins says, you cannot be fearful and grateful at the same time. So get grateful – like big time. Often we get hung up in splits, expectations (our own as well as others) etc and lose sight of how amazing it is to have the health, opportunity and time to be able to race. Too often, when I am on the side lines coaching at races, you see random athletes be all negative and down in the dumps in the back end of their runs. Things like ‘I cant wait for this to over’, ‘this is taking forever’. When really, they should be looking at their current position and looking at it as an opportunity to finish off their race in style – to push their own limits without judgment and without comparison to what others have done. The way to get to that position? Be grateful. If you are going through a rough patch in a race or say, apprehensive just before you start the swim, work hard at being grateful and any sort of negative feeling will soon evaporate. So, at your next race – embrace nerves but don’t let it turn into fear. Always be super grateful and importantly, identify what you are nervous/fearful about and work out whether, in fact, it is something that is in your control. Stay positive, stay humble – we are so lucky to train and race in this amazing sport. Rich  By Coach Lisa Spink
I am sure you have all heard of the elusive phrase of "being in the zone" - that crazy place in sport where everything is calm, effortless, painless, perfect- it is that sweet spot - once you have experienced it all you want to do is feel it again.. It might contribute to why we all get hooked on sport because we just want that feeling of "being in the zone" again. There is heaps of research going on in this area - they are calling it "Flow" now and it is in all walks of life not just sport... But most interesting to us is how do we get into flow - previously we have had no control over it, sometimes we are in flow and sometimes we aren't when we are training or competing. Neuroscience is finding one of the main ingredients to "Flow" is focuss.. And here are some ways the research is suggesting we get and maintain focus to get into "Flow"
So here is a start for us to unlock our physical performance through some easy mental skills which are equally easy to implement. So many times I hear elite athletes and coaches talk about race day being 90% mental - getting in the zone - flow. If that is the case we better start training some mental skills before the big dance. So it's time to start practising these skills to improve our performance. Practise in training and in competition.... Coach Lisa Spink  Melanie Shakespear
Canberra, ACT ‘Find what sparks joy for you. You’ll naturally want to do more of it and from there enjoy the process.’ This month, our Fast Five feature athlete is Melanie Shakespear, who has been training with Coach Scotty and T:Zero for the past eight months. Melanie first dabbled in sprint distance triathlon about 10 years ago, before having her two children. Running has also been a part of her life for many years, with the last two more focussed on triathlon and scaling up the distances! Throughout her triathlon and endurance career, Melanie has completed a range of races, including Geelong and Cairns Ironman 70.3, Mooloolaba OD, numerous sprint triathlons and the Canberra Running Festival Half Marathon. Her favourite distance is 70.3, which she’s recently come to realise is her jam, recognising that each individual leg is enough of a challenge to keep her motivated but achievable in terms of training time and maintaining that balance. Melanie’s favourite thing about triathlon and endurance is the variety of the three discipline that keep her motivated and interested – there’s always something to work on. She also enjoys connecting with other likeminded humans who are pushing their own boundaries through these sports and using it to explore new places. For Mel, swimming will always be her first love and favourite leg, because it’s what comes most naturally for her. However, her love for the run leg is strong too – mostly because, in a triathlon it means you’re on the home stretch, nothing went wrong on the bike and who can deny the boost of the crowd atmosphere?! Melanie’s currently training for Ironman 70.3 Sunshine Coast coming up this September, and the Queenstown Marathon in November. Looking forward into 2023, Mel is focussed on Ironman Copenhagen which takes place in August (her favourite city + birthday month = meant to be!!). All the best, Mel! Why and how did you get into triathlon/endurance/multisport? Swimming was my main sport growing up so it has always been something I can come back to and build pretty easily. I got into running a little later in life whilst going through a huge life upheaval and wanting to try something new to show myself that I could do hard things. Running longer distances gave me an outlet to process through some difficult times. Then I went to Kona in 2019 to support and being amongst that atmosphere lit a fire in my belly that prompted me to declare I was going to do a 70.3! It’s a slippery slope… Favourite race? Why? Geelong 70.3. After all the COVID disruptions in the years prior, I was so excited to finally be able to get to a start line at Geelong and put together all of the hard work and see what I was capable of. Throughout it I felt strong and consistent and finishing 6th in my age group at my first 70.3 was a nice bonus 😊 Do you do other training outside the normal swim/bike/run? If so, what do you do? Reformer Pilates is a regular in my program at the moment. I’m also very much into trail running. My best friend and I are currently running the 145km Canberra Centenary Trail by breaking it up into 7 sections. Four sections down, three to go! It’s been a very special way to explore the ACT. What motivates or inspires you to train/race/participate? Sunrise is my favourite time of day, so getting outdoors to witness that motivates me! Moving my body each day is also my way of creating a little time for myself and spending time with people who bring out the best in me. And I’m motivated to demonstrate to my two kids that with focus, consistency and the right people in your circle there are no limits to what you can achieve. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? I definitely use a mantra during races but it changes depending on what’s going on for me in broader life at that point in time and what’s motivating me to get through the tough times. It might be internally focused – like gratitude that my body is allowing me to do something that I love and that I’ve worked hard to get to this point or it might be externally focused like knowing that family, friends and/or Coach SF are supporting on the course or watching the tracker from afar. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The custom programming and holistic support that factors in my lifestyle, mental and physical health is above and beyond. It’s a truly supportive environment. If I had a dollar every time I have been asked “what’s the best length of time to train for a race?” I could retire early and ride bikes till my heart’s content.
My answer is normally, as the title of this mini blog might suggest, is “How long is a piece of string?” But if I think about it a bit more, perhaps my answer should more accurately be linked with the age old question around the best time to plant a tree? As the Chinese proverb says “The best time to plant a tree was twenty years ago, the second best time is now”. In a sport coming down to minutes on race day, training for, and becoming the best athletic version of you, is down to years. In an era of “I want it now”, this can be a hard fact to comprehend. I often tell my own story as an example, but there are many others similar, including half of our coaching team. For me personally, I started triathlon back in the early 2000s doing enticer and sprint distance races up in the small, then town, of Hervey Bay. We raced regularly as a club (every month or two) and the max distance I ever did for the first 4-5 years, alongside playing a bunch of other sports, was a 750/20/5. In fact I didn’t actually get a bike until 2005 so prior to that I was doing mainly duathlons or swim-run races. I did my first olympic distance at Mooloolaba in 2007. My first 70.3 in 2010, and my first Ironman in 2012. The progression up the distances was done patiently, over many years. And my progression in skill and strength even slower. My big lessons for you, in terms of how long should I train for for a specific race: well, as always, it depends on lots of things. But, for a big chunk of our athletes, they come with big performance goals and dreams. Personally, my best results have come from:
So… either you start twenty years ago, or you start today. That’s the best time to start training for a race. For the love of endurance, Coach Scotty T:Zero coach Cheyne Murphy recently made the trip north to Cairns for the Ironman. T:Zero had a strong showing of 21 athletes racing the two distances and there were loads of PBs and positive experiences had over the day. But as always with endurance racing, there are always some lessons to be learned. Here’s Cheyne’s top tips on what to think about for your next Ironman race.
Preparation is key. As a coaching group, T:Zero prides itself on being personalised in regards to programming. I think our athletes need to ask more questions of our coaches and gain more race knowledge. I had a few questions pre race that concerned me a little. We have some super experienced coaches with a lot of race knowledge that the athletes can tap into. Take advantage of the T:Zero collective and ask questions. There's no silly ones, and I'm sure by you asking a question, 10 other people will benefit. Read the athlete guide back to front a thousand times and take the stress out of pre race, and don't burn any unnecessary calories with worry. Have all the answers before you arrive. Nutrition is the 4th leg on race day I heard it a number of times in Cairns.... that I'm still deciding what to do with my nutrition, I don't really have a solid plan, this is what I think I'm going to do, I'm just going to use what's on course. It's such a crucial part of race day to have locked away to make sure you are fueled to the finish line. First and foremost you need to know what you are losing so you know what you have to put back in, especially from a fluid standpoint, but also from a sodium loss. Most people wait to be struck down by the cramp monster in a race that they've paid thousands of dollars to be at before they ask these questions. You can do fluid loss assessments on your own, but sodium is a little trickier. Organising to do a sweat test is a small expense in the scheme of racing ironman and sets you up with an accurate plan of what you need to be putting into your body to stay ahead of the cramp, dehydration and fatigue monsters. Once you have found a nutrition product that sits well with you in training, then it's time to see someone to sort out a genuine plan. Put your trust in your coach. There was a great story to come out of Ironman Cairns from a guy who through injury hadn't run further than 10k in the whole Ironman prep. And this would be his first Ironman attempt. This guy first of all has a massive ticker, but he also put his trust in his coach and his experience through having been down the same road with injury, and did what was asked of him. It proved that it's not all over (on some occasions) if you don't want it to be. In the lead up, he took to the pool and did water running, and hit the elliptical trainer for lengthy sessions to keep the running motion going without the impact of pounding the road. Plan for race day was a strong swim and bike, and really just feel his way into the run, and get to the finish line the best way possible without causing further harm. He was prepared to walk the whole way if he had to. Strange things can happen on race day! He went out and ran / walked the whole marathon with a smile from ear to ear, and came home in 12 hours, and in one piece. Don't ever give up, work with your coach, take the advice of the professionals, but also know when it's time to hang up the runners when an injury takes hold. No race is worth long term time away from the sport. Believe in yourself. Triathlon is very numbers based, numbers in training correlate to what can be physically achieved on race day. But without belief in yourself, the numbers will be squashed if you let your mind tell you that you can't do it. Because you can. Your brain is always going to tell you to stop, or slow down when things get tough. That's its job, to make you survive. Ironman and 70.3 racing are grueling days and you need to believe in all that you have done to be on that start line to get the most out of your day. I saw this in one of the athletes in Cairns, the numbers on paper scared her, but she had time to get her head around it, believed in herself, and she went out and achieved something great, a 30+ minute PB on her last Ironman that qualified her for Kona. That's pretty epic belief, and a testament to hard work does pay off. Cheers Coach Cheyno By Coach Richard Thompson
P = A.X.E What drives you on race day? What is your focus? Do you have a preconceived time or place you are aiming for? Or do you simply not want to come last? Are you crazy nervous in the days leading up to the race or even race morning? Here is a little secret, that implemented correctly will keep those pre-race nerves at bay and will unlock your potential and crush any goal you may have previously set for yourself. -------- So…when someone asks you what your goal at a particular race is – what do you say? I want to break 3 hours? I want to break 10 hours? I want to come top 10 in my age group? I don’t want to come last? I want to qualify for Kona? Sound familiar? The reality is, your time and your position at any given race is simply out of your control. Let’s focus on time to begin with. Time is only one type of measurement of performance and importantly, it is far too variable based on the conditions (heat, humidity, wind, accurateness of course etc). Do you start your watch when the gun goes off? Or worst still, do you look at your watch when you get out of the water? There is no benefit to either practice. If your watch tells you a negative story (ie slower) or even a positive story (ie a faster than expected time) all it is doing is giving you a false sense of reality as you head to the bike. The swim could have been long (or short), the currents, the chop etc could play an important part. Similarly with the bike and the run, if you are focused on a speed or pace then you aren’t focused on what is important during the race – your effort that you are giving that is not controlled by the conditions. Reaching the podium or qualifying for Kona or even not coming last are all matters outside of your control as well. Where you come in a race is only a reflection your peers – not on your actual performance. Let me give you an example. If your goal is to break 5 hours at a 70.3 and you have an ordinary day, walking the last 3km of the run but because it was a breathless day and a fast course you cross the finish line in 4:58. Whilst you have achieved your goal, you know that you didn’t put in your best effort and this sort of performance will still leave you searching. Similarly, if you have an unbelievable day in tough conditions and you cross the finish line in 5:08 – you are going to be stoked about the performance rather than the time. In its most rawest sense, the goal in any race must be to get the most out of yourself. Your performance ‘P’ is measured by your ability ‘a’ multiplied by what percentage of effort ‘e’ you gave on the day. So for the boffins out there… P = a x e The goal in training is to improve your ability in the sport. For most of the T:Zero Collective this is a long term process. When you turn up to a race, your ability is constant. You can’t do anything more to improve that. What the focus must turn to is the effort – what percent are you willing to give of yourself. The secret to ultimate success in this sport is to focus on ALWAYS give 100% of your ability. You cross every finish line knowing that you have given your all and that the performance each race is a true representation of what you have been doing in training. The time, the place are both irrelevant. If you focus on nailing each race, then it becomes a habit. You keep training hard, your ability will improve and there will be no doubts when your big race comes you will give 100%. The athletes that have done very well in the past and who are doing well now are the ones that are prepared to go into battle in any race, no matter how important and no matter how fit or otherwise they are. The ones that struggle to pull out great races when it counts are the ones that don’t make it a habit. Pre race nerves are normal and often beneficial. The nerves should be there because of the personal sacrifice you have made to get to the start line, not about trying to achieve a certain time or place. Focus on only what is in your control (ignoring/accepting things that aren't in your control) and your prerace nerves will plummet. Here is the sealer – If at every race from now and into the future, you focus on the performance being as close to 100% of your ability, not on the outcome, then you will surpass and sort of material goal you had set for yourself along the way. We work so hard on our ability through training to often sabotage our effort on the day. Stop thinking about the competition or a certain time, and start demanding from yourself everything you have on race day. It is 'you vs you' and be making sure that is the focus, you will come out a winner every time. You have got this, so go out and get it! RT  James Cagliarini
Melton, Victoria ‘Don’t look too far ahead. Set short term and challenging but achievable targets.’ This month, our Fast Five feature athlete is James Cagliarini. James has been a triathlete / endurance athlete for the past eight years, with the last 2.5 spent working with T:Zero and Coach Andrew Perry. During this time, James has completed multiple endurance events, including Ironman Port Macquarie (2016), Kangaroo Island (2017) and Cairns (2019, 2022), Ironman 70.3 Ballarat (2015), Geelong (2017), Murray Bridge (’17, ’18 and ’19), Murrayman (2022) and Melbourne (2022). James’ favourite distance is Ironman as he loves the mental challenge and the training (especially the long training days!). His favourite leg is the bike, where he enjoys riding for coffee and going fast. James’s main source of motivation is the challenge of continually trying to improve his times. Outside of triathlon, James enjoys watching any sport, but mainly following Liverpool in the Premier League, and the Western Bulldogs in the AFL. Looking forward to 2023, James has his sights set on Challenge Roth or Ironman Frankfurt. All the best, James! Why and how did you get into triathlon/endurance/multisport? My PE teacher at school used to do Ironman triathlon and showed us a video of Marc Herremans finishing Kona in 2003 using just his arms. I told my teacher if he can do it with just his arms, I can do that one day. He laughed because I literally couldn’t swim! Favourite race? Why? Port Macquarie (2016) (also James’ proudest triathlon moment). It was my first Ironman, and the day was horrible but so amazing. Teams TT at nations 2021. We came second and to achieve that with some mates was unreal. Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? That I can swim and to keep working on it, and something is better than nothing. Any funny or embarrassing race/event memories or stories you’d like to share? Missing the clip in on the take off in the team’s TT and nackering myself. What is your favourite motivational quote? Impossible is nothing. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The support and advice from the coaches and other members.  Words of advice on adapting outdoor rides to indoors with Coach Scotty Farrell
The east coast of Australia, to put it lightly, has had a sprinkle or two of water this year, so far, and things aren’t looking to improve too much either, being a la nina year. There’s been a stack of event cancellations, and a heap of shuffling in-house to get sessions done. A lot of athletes who previously might consider themselves as ‘rain, hail or shine’ kinda people, have even jumped on the indoor smart trainer bandwagon. I won’t go into the benefits of the indoor trainer today, but let’s talk about how to adapt an outdoor session to an indoor one, on the fly, and what the caveats are attached to this. There are a few scenarios where we might need to change it up a bit through the week. The main one is usually wet weather. Other times might include, sick kids, flying solo and can’t leave the kids at home by themselves, work life getting hectic… you get the picture. In my opinion, there’s no substitute for good old fashioned time in the saddle, but when life or weather events happen, here’s my thoughts on adapting sessions from outside, to inside:
* If a session is race specific with lots of time spent working around race pacing or the like, and we are nearing race day, then culling volume off a session, in my opinion, is less likely required. I think there’s an element of ‘get on the trainer and get it done’ involved. But, not so new smart trainer platforms like Zwift, make taking an outdoor session, and replicating it on the trainer (without the traffic, weather etc) much easier. For example, if I was 5-6 weeks out from an Ironman race, and I had a 5-6 hour ride with a handful of race specific efforts (5 x 20 mins @ race rpe) then I’m just going to get on Zwift, choose a loop or course similar to what I would have ridden outside, and get on with it. Or perhaps I might choose to do my efforts on a low gradient climb (doable on Zwift) where I can control my wattage/HR/RPE easily and still remain in the aero position. Further out from a race, let’s say 12+ weeks, then I might consider winding back the volume a bit more, but then again, I come from the old school mindset of ‘if it’s on my program, I get it done no matter what…’, within the realms of good healthy training of course. For most of us, training during the week is very specific and often involves using a smart trainer to punch out shorter ‘trainer sets’ anyway. It’s the longer outdoor rides that require the edits sometimes. Again though, software and smart trainers have taken the guesswork out of needing to adapt things. Likely for most of you reading this, you have or have had a coach that will adapt or give alternative suggestions, and have heard this kind of thing before, but it’s a good reminder. Other things to think about when going from outside to inside, especially for longer periods of time:
There we have it, a few simple tips to help you adapt to wet weather training from outside to inside on the bike trainer. Like anything related to individuals, and the reason we believe wholeheartedly in personalised coaching and programming, every person is unique and comes with a host of nuance. So whilst we might have some guidelines for ‘how to adapt’ things on the fly, there’s no substitute for changing things to suit an individual. Without all the knowledge of what goes on in a person’s life, it’s very difficult to apply any steadfast rules. Variables are what make life what it is… full of nuance and semi-organised chaos. ;-) Embrace the opportunity, and know that the rain period will end (eventually). Take solace in the fact that all those hours spent ticking away on the turbo trainer will make you that little bit stronger without all the traffic delays. Stay safe and have fun enjoying the sport you love!  Ben McKenzie
Redland Bay, Queensland ‘The hard work you put in when nobody is watching is always rewarded on race day’. This month, our Fast Five feature athlete is Ben McKenzie, who spent seven years in the sport as a junior and returned after a nine year break. Since returning to triathlon just over two years ago, Ben’s upped his game, joining T:Zero 12 months ago, training with Coach Andrew. Ben grew up watching his dad compete in Ironman, so he’s always been around triathlon and endurance events, watching and participating. Last year, Ben completed Ironman 70.3 Sunshine Coast where he says he made his proudest triathlon moment to date – being able to run consistently despite 21km of cramping! Ben is motivated by seeing how far he can push himself, using his race day mantra “pain is only temporary” to get him through the inevitable “challenging segments” of a race. Putting his best advice “what you put in is what you’ll get out” to the ultimate test, Ben’s favourite training session is 800m L4 repeats. His best tip for athletes who might be struggling to find some motivation or focus is a good one too – “zoom out for a second and see how far you’ve come”. Sage advice! Outside of triathlon, Ben coaches rugby union and likes to get involved with the team to keep his skills up. He also coaches girls touch football and boys’ rugby at the school he teaches at and helps out with the boys’ cross country team too. Ben is currently training for Ironman Western Australia, with his eyes firmly set on a 2022/2023 goal to qualify for the Ironman World Championships in Kona, Hawaii. Go Ben!! Favourite leg? Why? As a junior I loved riding but now I love the run. I feel like the run is the hardest leg of the race and you really have to go into the pain locker which I enjoy. What’s your least favourite thing about triathlon/endurance/multisport? When it rains on my long ride day and I have to do a 5+ hour Zwift. Do you have any pre-race rituals? I always have a golden gaytime ice-cream the night before a race. Have you ever had an apparent training or race day “failure” that has set you up for later success? Hasn’t directly set me up for success later but I once had Chinese food before a race and was up all night sick because of it. I will never eat Chinese the night before a race ever again! Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Probably trusting the process. When I started with Andrew, I would get incredibly frustrated with all of the Zone 2 running. I honestly felt like I wasn’t gaining anything from it. After speaking to Andrew and trusting the program I’m really starting to see the benefits this is having. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I always have someone in my corner no matter what. It helps you get through the tough times when you feel like you’re making no progress.  By Coach Lisa Spink
There is an old saying – “If you only ever do, what you’ve only ever done, you’ll only ever get what you’ve only ever got!!” So nothing new there and we all say we are growing as people and as athletes BUT are we… “When was the last time you did something for the first time?” How do you cope with NEW …… Is change something you embrace or something you fight sticking with the - “If it ain’t broke don’t fix it” or “ Better the devil you know”. When it comes to training and competing there is no argument we need to keep progressing to keep improving. Initially it might be aiming to turn boxes green consistently, but then what… Progress doesn’t always mean further faster – but nearly always means better!!! It means getting out of the comfort zone. So here are some examples, in your swim sets are you following the breathing pattern, are you doing the stroke counts, are you tumble turning ALL the time or just when you feel like it!! When you’re riding are you engaging core and glutes, are you maintaining aero-position, are you practicing cornering, climbing, descending and coping with wind?? In those run sets are you thinking of form, cadence, drive and posture? Is sleep and nutrition only important in race week for you? “If you keep cutting corners, you’ll end up going around in circles” Starting out, if you have never completed a structured prep, turning boxes green will probably see you improve dramatically. BUT after that it is the accumulation of doing little 1% percenters every session that produces improvement. Progress then becomes as much about how you do it rather than just doing it! It is uncomfortable, it takes effort both mentally and physically to lift your personal standards higher and higher BUT the rewards are worth it!! Remember “No one said it was going to be easy BUT it will be worth it” Every preparation has a goal, every week has an objective, every session is meaningful and every rep counts, so the challenge is on – are you willing to step out of the comfort zone and dare to “live your potential” So to finish with an extended cliché (aka poem) from Wayne Bennet’s book “The Man in the Mirror” The Man in the Mirror (first 3 verses only – the first version of this was written in 1930’s so no gender PC in this one) When you get what you want in your struggle for self And the world makes you king for a day. Then go to your mirror and look at yourself And see what the man has to say. For it isn’t your father, your mother or wife Whose judgement of you – you must pass. The fellow whose verdict counts most in your life, Is the guy staring back from the glass. He’s the man you must please, never mind all the rest, For he’s with you clear up to the end. And you’ve passed your most difficult and dangerous test When the man in the glass is your friend Happy Days! Lise  Sam McKenzie
Brisbane, Queensland ‘You spend a lot more time training than racing, so make sure you enjoy the process of training each day and getting to the start line in your best possible shape’. This month, our Fast Five feature athlete is Sam McKenzie, who has been participating in triathlon events for the past two years, commencing his journey with T:Zero and Coach Andrew 12 months ago. Sam has previously completed Ironman 70.3 Sunshine Coast (2020 & 2021) and Moreton Bay Triathlon (2021). He’s currently training for Ironman 70.3 Port Macquarie in May and then moving his focus towards the Ironman 70.3 World Championships taking place in St. George, Utah, USA later this year. Sam’s favourite thing about triathlon is the process of all the training and “extras” you have to do to ensure you’re in the best possible shape come race day. In his own words “everyday you wake up you have a purpose and a goal to raise the bar a little bit higher and keep improving and working towards your dream or goal”. It’s no surprise that his favourite distance is the 70.3 (half ironman) because, he feels, “it allows you to race hard and fast but it’s also a challenging distance to balance effort during the three legs to give you the best shot at executing your best race possible”. Sam’s partial to the bike leg – because it’s his strongest. He loves the hard strength bike session (complete with AC/DC for motivation!) or just a long ride. Looking forward in 2022/2023, Sam wants to keep improving and putting down a performance at the Ironman 70.3 World Championships in October that he is proud of. And for 2023? His first Ironman might just be on the horizon … ! All the best, Sam! Why and how did you get into triathlon/endurance/multisport? I had been playing rugby for 10+ years and thought I was ready for a change. I grew up watching my Dad compete in Ironman triathlons and always wanted to do one someday. Favourite race? Why? Ironman 70.3 Sunshine Coast. It’s a scenic, fast course and only a couple of hours drive from home and also where I did my first triathlon. Any funny or embarrassing race/event memories or stories you’d like to share? My first triathlon I spent about 10 minutes in transition trying to find my bike because I forgot where it was racked! What motivates or inspires you to train/race/participate? The self-improvement you can make each and every day and the process of becoming the best you can. Also, the belief that there are no limits in this sport and you can achieve anything you want if you want it bad enough and do the work required. Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Since joining T:Zero I’ve seen some really big improvements and it’s given me the belief that anything is possible in this sport if you want it enough and do the work required. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Because everyone wants to reach their true potential and be the best they can and that my coach Andrew really cares and is on the same page of being the best we can possibly be as a coach/athlete team.  Tessa Moorfield Henley Beach, South Australia ‘Since becoming a T:Zero athlete I’m learning to be more disciplined with preparing and consuming adequate nutrition, especially during training sessions’ This month, our Fast Five feature athlete is Tessa Moorfield, who has been participating in triathlon and endurance events for the past six years and started her journey with T:Zero and Coach Rich approximately two months ago. While a ‘newbie’ to T:Zero, Tessa is a seasoned endurance athlete, having completed a host of marathons, ultras, 70.3, Ironman and long course events across Australia and the world. While she doesn’t have a favourite distance, Tessa is drawn to the longer events and is motivated to train, race and participate because she says she feels happier when she’s active. Her favourite training sessions are runs – long, interval … any session with her mates. In fact, her favourite thing about endurance and multisport is the friendships she has made through training and shared interests. Her least favourite? Constant goggle marks! Outside of triathlon, Tessa is a builder and enjoys sewing and Pilates. Looking forward in 2022, Tessa is currently focussed on training to complete Ultraman Australia 2022. Go get ‘em Tessa! Favourite race? Why? Bootleg Busselton IM 2021. When WA closed borders to SA a week before Busso our local triathlon community (a couple of people particularly) put a huge amount of work into delivering Bootleg Busso. Around 8 people completed Bootleg Busso IM and others the 70.3 distance, with over 100 volunteers behind us. My favourite part of this event was the swim guideline – “if you get into trouble just stand up!” My husband provided water cover on a SUP and my daughters and mates were able to run with me. It was a very special day. Favourite leg and why? This is complicated. My least favourite leg (the swim) is also my favourite. I often have panic attacks early in the swim but once I’ve worked through this, I usually reach a place where I’m really happy to be swimming. Proudest triathlon moment? Geelong 70.3 2020. I’d been injured and hadn’t been able to run in the lead up. This shifted my approach to pure enjoyment. On a friend’s suggestion I went ‘nude’ (as in, I didn’t wear a watch!) and really enjoyed the event. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? “Think tough”. A friend said this to me before an event and I remind myself of it when needed. What’s your endurance goal for 2022/2023? To complete Ultraman 2022. I’m not a strong cyclist and, while there will be numerous challenges to get across the finish line each day, completing the Day 2 280km ride in under 12 hours will be a huge accomplishment. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Training for Ultraman at the moment, I really value Richard’s race-specific advice, which I know is based on personal experience. And his understanding of my many fears! |