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! 

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. 

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. 

​Our August Fast Five athlete is self-confessed “race fiend” Khloe Healy who has been training with Coach Rich and T:Zero for 8 months.

Khloe’s triathlon debut was at Kingscliff in early 2018. Since then she has completed 30 events including sprints, ultra trail runs, long course triathlons and marathons. 

Qualifying for Kona at Ironman Western Australia in 2019, Khloe is now firmly focussed on Ironman - her favourite distance simply because she loves racing and triathlon so much that she wants to be out on a course for as far (not long) as possible! 

While Khloe can’t pick a favourite training session (Parkrun, weekend long rides and pool sessions tick all the boxes), her least favourite is the wind trainer recovery ride (boring!).

Khloe loves triathlon, endurance and multisport for many reasons including “the people and sense of purpose” it brings as well as “hitting the numbers and seeing progress”. She also appreciates the fact she can eat just about anything she wants with the training load that Ironman requires! Khloe lists “chafe and the logistics” as her two least favourite things about the sport … and we quite agree! ;-P 

Outside of triathlon, Khloe enjoys cooking (and eating) good food, reading and hanging out with her friends and family. 

At the moment, she is training for both the love of it (v. Important) and Kona, where she is hoping to achieve her endurance goal for 2021 and break 10 hours. We’re behind you all the way, Khloe!

Why and how did you get into triathlon and multisport? 
It's been a bit of luck, magic and accident... One minute I was partying and travelling and the next I'd printed a Parkrun barcode and started trying to run 5km without walking. I met some triathlon people at Parkrun who convinced me to free trial their club and I just kept showing up and the habit and then love of training just kept growing. 

Favourite leg and why? 
The swim! Helps that it’s my strongest leg but I also like that you’re very much in your own race in the water- you don’t know who’s who or what’s what so you just swim your swim and deal with catching up or staying ahead when you’re out on the rest of the course. Also the water is refreshing instead of hot and sweaty.

Any funny or embarrassing race memories you’d like to share? 
I didn't realise how embarrassing these things were at the time but looking back I did so many silly things because I didn't know any better. You don't know what you don't know. Like insisting that cleats didn't make a difference so I didn't use them for sunny coast 70.3 2018. Or when I signed up for the whole QTS series as an 'open' because I thought that meant the 'fun for everyone' category not elite!

What motivates or inspires you to train/race/participate? 
My parents and brothers. My parents were unwell and absent which has greatly impacted my life but they gave me a good set of genetics for triathlon and I feel that triathlon is my way of being connected to them and learning to appreciate what they gave me instead of what I missed out on. Triathlon has really shown me how to let my past make me better not bitter. 

Best piece of advice for someone starting out in the sport? 
Don’t get caught up in all the gear and technical stuff. Just start moving and let the bike upgrades and fancy workouts come as your increasing fitness and experience demands the upgrade. Best piece of advice I ever got given was to always keep it fun. Even since starting more serious training I keep training as social as possible and probably joke around a bit too much but training has never felt like a chore and I think that’s lead to great consistency and hopefully longevity in the sport. 
 
And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
Having access to Richard's expertise and support.

Caitlin Davis
Canberra, ACT
 
Our June Fast Five athlete is Canberra based Caitlin Davis who has been training with Coach Andrew Perry and T:Zero for just over 12 months. 

Caitlin has participated in triathlons for 18 months but has already competed in sprint, Olympic, long course and 70.3 races, her favourite distance being the latter as she likes the extra time to settle into things!

Caitlin is currently studying law full time so for her, triathlon is the hobby! When she’s not training she likes to practice yoga and hike. 

Caitlin is inspired by the supportive people in her life who have taught her that possibility is endless. For her, the greatest feeling is seeing these people at the finish line. 

For anyone starting out in the sport, Caitlin’s best advice is to surround yourself with positive people who believe in you and lift you up, followed by, quite simply, “just have fun!”. 

With the race season being up in the air for much of early 2020, Caitlin’s set herself a #coronagoal of completing a half marathon PB, choosing to focus more on her overall wellbeing, and building consistency in training. When everything’s back up and running, she hopes to compete in her second 70.3!

Why and how did you get into triathlon and multisport? 
I came from a background of competitive tennis and hockey, which fell away once I started university. I got to a stage where I realised I didn’t have a lot of balance in my life, and everything basically revolved around study. Sport is such a huge contributor to my wellbeing, and I was ready to try something new and was looking for a challenge! I joined a local triathlon club in Canberra and completed their novice program and then my first triathlon in November 2018. 

Favourite leg and why? 
The swim – I find it’s where I can set my focus for the rest of the race, and somehow, I find it calming to be in the water. 

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? 
Coach Andrew has definitely taught me a lot about consistency and patience. If you remain consistent and trust the process everything else will come. 

Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus? 
I think it’s important to listen to what your body is trying to tell you, and to trust that your intuition is often correct. Sometimes I find that I simply just need a good couple of rest days and then I’m reset and ready to go. Remember that everything will fall together, just be patient. 

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? 
When I’m going through a tough period during a race, I like to think about what an incredible gift it is to be able to swim, bike and run. Oh how lucky I am to suffer like this! 

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 positive energy that comes from the T:Zero Team. Everyone is so supportive and it’s great to be part of a community that lifts each other up. 

*Caitlin has also previously contributed an epic race report on her debut 70.3 (Sunshine Coast) to our blog! It's certainly worth a read!

Robbie Andrews 
Sunshine Coast, QLD
 
“Go hard. And when it starts hurting…go a little harder!”
 
Our April Fast Five athlete is Sunshine Coast based T:Zero stalwart Robbie Andrews. 

Robbie’s been competing in endurance and triathlon events for over 30 years and has been a T:Zero athlete in Coach Scotty’s stable since the very beginning. His last race was Ironman Cozumel 2019, where he posted a cracking time of 9:35 (his fastest ever; with his previous best being 9:38 at Forster in 2003), earning himself a coveted Ironman World Championships slot for 2020. 

Robbie balances his swim/bike/run training with sessions in the gym and says he doesn’t need any motivation to get out there - he just LOVES to train! In 2020 he’s focussed on preparing himself for the start line in Kona, and we’re all crossing our fingers and toes it will be going ahead. Until then, it’s head down, bum up and train on! 

Why and how did you get into triathlon/endurance/multisport? 
It was what I did to keep fit for AFL footy back in the 1990’s. 

Favourite distance? Why?
Ironman. I’m not a great swimmer so I need time to catch the front guys!

Proudest triathlon moment?
Third place at the Long Course World Championships in Penticton, BC, Canada in 2017.

What keeps you coming back time and again to compete in endurance events? 
I keep doing endurance events because I love to challenge myself. Most longer training is done by yourself and I'm happiest when I'm just training. Also I still want a 3.15 marathon off the bike!! So that drives me a little.

Best piece of advice for someone starting out in the sport? Or best advice you’ve received?
Go out the door every day for training, no questions asked! Even when you’re not feeling like it, if you still feel shit 30mins into it, you’re allowed to go home!

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
Coach Scotty. I could probably write my own training plans (been doing it long enough!!) but I like the accountability that I get from him, and we can chat about what I think about training and he listens to what I have to say.

​This month we’re shining the spotlight on our coaching team again, featuring our Cairns-based super coach and a stellar athlete in her own right - Coach Mon!

Originally turning to triathlon as a new athletic endeavour after finishing her cricketing career, Monique joined T:Zero as an athlete in 2014 and has been a T:Zero coach for almost 3 years now. 

Her favourite thing about the sport, she says is “the discipline it requires”, while her least favourite is washing all the training clothes (we’re with you on this one, Mon!). Her favourite leg is the bike, where she feels she can “get into the groove” and really work her hardest, motivated no doubt by the sweet sounds of Eminem, who dominates her training playlist.

Since her triathlon debut in 2013, Mon has competed in two Ironmans, 11 Ironman 70.3 races and countless sprint and Olympic distance triathlons. All her hard work has recently culminated in her proudest triathlon moment to date - qualifying for the Ironman 70.3 World Championships in New Zealand later this year. 

From a coach’s perspective, Mon believes the most successful athletes share the attributes of consistency, positivity and understanding that the process is more important than the outcome. We couldn’t agree more!

Outside of triathlon, Coach Mon is a self-confessed “nerd” who loves reading, brain training and doing jigsaw puzzles. 
 
Since becoming a T:Zero athlete or coach, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or every day or coaching) performance? 
It is all about having a growth mindset. I am a very structured and rigid person and I can stumble with change, but I am developing my mindset to enjoy new challenges. 
 
Do you do other training outside the normal swim/bike/run? 
Love to MTB. I am an uncoordinated baby giraffe and always fall off but I love the feeling of being free! 

What motivates or inspires you to train/race/participate?
Self drive motivates me. I want to see what I can do and I love to know the session has been nailed each and every day. Love the greens in TP (Training Peaks)! 

Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus? 
Go back to your ‘why’. The ‘why’ you are doing triathlon in the first place. There was an initial reason you started, so search back and try and rekindle the passion.

What is your favourite thing about being a T:Zero coach? 
I have grown as a coach under the tutelage of Scotty as my mentor. My favourite thing is when an athlete nails a session, or a race and they are so excited. That excitement is contagious and keeps me motivated to give them exciting and challenging sessions. 
 
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 way it has grown. When I started with Scotty, T:Zero as we know it today did not exist. It has been interesting to watch it grow from a thought to a reality and it has been exciting to be an athlete and a coach with this amazing coaching group and stable of athletes. 

Coach Scotty - Sunshine Coast, Qld

​“Successful athletes see the big picture and have a long-term approach to their training and goals. They also generally possess a growth mindset. Rather than seeing setbacks as failures and obstacles as a potential risk, they see them as an opportunity to learn and develop.”

T:Zero co-founder, Director of Coaching and resident qualified nutritionist Coach Scotty has been “officially” involved in triathlon and endurance sports for over 15 years and “unofficially” running his entire life. Making his debut via sprint triathlons in Hervey Bay in the early 000’s, he subsequently discovered his real love for the sport existed after 7+ hours of anything endurance related … aka “when the fun begins!”.

Scotty’s favourite race was Ironman New Zealand 2014 - a day where everything fell into place and he learned how deep he could go and still come out smiling! His favourite leg is the bike, because, as he says, it took him “forever” to get any good at it. 

As a coach/dad/pseudo dad, Scotty derives his greatest pride from seeing an athlete achieve their goal - especially when he’s able to be there and see it happen in person. An experience, he says, that is second-to-none.

While he has some big, scary goals for 2020, at the moment, Scotty’s training purely for the love of it, and is motivated daily by the search for new boundaries and facing his fears. He cross trains with some yoga, Brazilian Ju Juitsu, chasing his kids, mountain biking and surfing. Outside the normal swim/bike/run, he dabbles in gardening, home schooling his kids, bee keeping, reading and listening to podcasts. 

In lots of ways, Scotty is not your typical triathlete. In his own words, he’s more “laid back than most” and he says that while his process is still “methodical and precise”, he has chosen to do this sport and at the end of the day, “whilst I love it, it doesn’t define me”.  His endurance goal for 2020 is to get out there, have as much fun as possible and race something scary and new!

Since becoming a T:Zero coach, what is the one new belief, behaviour, habit formed or skill honed that has most impacted your coaching performance? 
As I become more experienced and my skillset has developed in all areas, I think the most valuable thing to come with the experience is the ability to zoom out (when required) and not get too caught up in the weeds. Educating athletes to be able to see things this way, from a global, long term perspective, is key to kicking over those big goals. Let the coach deal with the weeds and get down to the business of nailing the process ;-) 

Have you ever had an apparent training or race day “failure” that has set you up for later success? 
So many. Huge one for me was Kona 2014 and learning (in hindsight) all about the effects of outside mental stress leading into a big race. In order to nail an A race at that level, stress levels on all fronts need to be nice and low leading in, in order to firstly make it there in one piece and then be fresh enough to have a great performance. 

Best piece of advice for someone starting out in the sport? Or best advice you’ve received? 
For those starting out: be patient, be consistent and don’t be in too much of a hurry to go straight to full Ironman distance. Play around for a while in the shorter distances and get some decent skin in the game. It takes many years to build true endurance fitness, so be prepared to think in two year blocks as opposed to two months. 

Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus? 
Take a break. If the motivation is not there and you can’t see the big picture, then either you’re heavily fatigued and in need of a rest, or you’re doing it for the wrong reasons. For the most part, motivation will ebb and flow, but you shouldn’t have to be constantly searching for it … the love of it all should be dragging your backside out the door each day. Otherwise, don’t forget the big picture … not every session needs to be all fancy and motivating. The big picture tells us that the real results come from putting together the big blocks of training, rather than the odd magic session. 

What is your favourite thing about being a T:Zero coach? 
I like when I get to share in the journey of ticking off big goals with an athlete, the same goes for sharing our coaching team’s experiences in training and racing. The joy in the lightbulb moments and breakthroughs is awesome. And sharing it means I get to vicariously relive all these experiences over and over. As well as this, I am constantly having my thoughts and perspectives shaped and challenged by the team environment, effectively making me a more well-rounded coach. 

And one more for good measure (and a big head) …
 
Why do you love being part of the T:Zero Multisport team?
Helping athletes and other coaches to achieve their goals is what it’s all about. I got into coaching because I am drawn to helping others and sharing my knowledge, and the more you help, the more you receive in return. I get so much out of working with athletes and coaches. And I’m a not-so-closet nerd… so the technical side of coaching is always fun too.