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!
For those involved in the world of long course triathlon, you would be hard pressed to find anyone who hadn’t heard of the young gun talent of Ellie Salthouse. The local Brisbane, 25-year-old has been taking the world by storm over the past few years showing she is a force to be reckoned with over the half ironman distance. However, it hasn’t all been smooth sailing for Ellie and how she has found her “calling” within the sport is a story that will no doubt resinate with us all.
In my second year of living in Brisbane I was doing pretty well within the sport of triathlon. I was 21 at the time and I had been racing a lot over the Brisbane summer, most races landing on the podium. My coach at the time suggested I go and have a trial with the National Talent Identification program, which at the time was based in Carina. I remember thinking “wow, if he believes I have shot to make the program then I have to try out”. I remember getting to the pool and being surrounded by incredibly fit, lean and extremely athletic looking young rising stars. My first thoughts were to turn and run, I felt like my stomach was about to jump through my throat. However, I stuck it out and was grateful that my partner for the trial showed me a huge smile and made me feel a little more at ease. Without going into detail of just how not cut out for elite junior racing I was at this stage of my life, I did leave that day having made a new friend, an enormously talented individual who had just returned from National Cross Country and not once made me feel in any way out of my depth. I later learnt that that fit looking, happy and friendly girl was a 15-year-old Ellie Salthouse, her story and racing career I have been following closely since that day. Last week I had the pleasure to catch up with Ellie over coffee, share some of those old stories, learn about her battles as an up and coming athlete and most importantly hear first hand how Ellie is taking her 70.3 racing career to the next level.
As a youngster, Ellie was an incredible swimmer and runner, she recalls having seen a weet-bix triathlon add as a junior and asking her parents to take her along to the event. From there, is was evident that Ellie had a love for triathlon, “I started after that race at the Clem Jones Sports Centre in the Junior program and had some incredible achievements as a young athlete including 2 Silver Medals at the Youth Olympics and a 12th place at the 2012 Auckland ITU Grand Final”. However, despite all of this early success and enormous talent, Ellie found herself at the age of only 20 hating the sport, not having a love for the racing and training and feeling an exhausting amount of pressure to continually make teams and qualification times, she had simply lost her “why” and belief in herself. Ellie took a 6 month break from the sport and upon returning to Australia realised that perhaps her best years within the sport were still to come. After some wise words from local triathlon legend Loretta Harrop, Ellie was put in touch with Siri Lindley, who in my opinion is one of the worlds’ most successful coaches. “I knew as soon as I met Siri and had that conversation that she would be my coach, Siri made me find a love for long course racing and training, made me feel more relaxed and most importantly made me realise that I was only racing for myself”. Ellie made the move to Boulder, where she still to date spends 6 months of her year training and being coached by Siri. When hearing Ellie speak of her coach and the relationship they have it became evident to me that Ellie genuinely has a true love and passion for the sport of triathlon. It is obvious that in one respect, Siri became Ellie’s saving grace and made her believe in herself and gave her the confidence to try her hand in the world of long course racing, a big move to make at the tender age of only 21.
Ellie shared with me some invaluable tips and insights into her training and racing world as I asked her some questions regarding her career to date and her plans for the future. Ellie opens up about her dealings and learnings from 70.3 racing and kindly shares some of her thoughts regarding how all athletes, regardless of ability can get the most out of themselves, as well as provides some insights into her favourite racing locations and her dreams for the future.
What would be your best advice on how age group athletes can achieve their desired goals within the 70.3 distance?
“I think it is really important to have small goals each day, I find these help to keep you on track and accountable for your training. I think it is also really important that athletes tick off all of those little extra sessions, the stretching, strength and core sessions, they certainly help in the long run and to avoid injuries. I think it is also so valuable to have somebody who knows your goals, whether this be a coach or a friend or even a mentor, this individual will be able to help you at times when motivation may be lacking and help you realise your drive and your why, which is ultimately the most important aspect of success”.
What would you suggest as the most beneficial training sessions for athletes entering the 70,3-racing scene?
“Swim – I think it is really good for endurance and for mental toughness to do a hard set of 100’s with a very short rest cycle, only 3-5 seconds. So, the athlete is completing 30 or 40 of these slightly under race pace and having very little rest.
Ride – I love a long bike ride over a 4-hour duration where the final hour is at target race pace. I do all of my riding my perception of effort and have found that power limited my potential and also having that constant feedback of numbers on a screen distracted me from how I was actually feeling at any given moment. I love this style of a training ride as it allows you to hit that final hour having already completed some volume and feeling relatively fatigued. Again, great for not only physical improvements but also a mentally rewarding set.
Run – I find a good building run is again a really challenging yet mentally rewarding session. Knowing I have completed some really hard runs where I am required to run hard over the final 15 minutes of a 60-minute run really helps me dig deep on race day and givens me the confidence in my ability to do this under race conditions”.
What would be your best advice to athletes in terms of maintaining a love for the sport and longevity in terms of their racing?
“I think the most important thing is you need to enjoy it. You need to be able to listen to your body and have the discipline to rest and recover when needed. I have a rest day every week during my off season and every two weeks in my peak training season will take a complete day off and away from triathlon. I think also keeping on top of your strength work, stretching and massage will help keep the body well maintained. You also need to have goals! That is what drives me and motivates me every day, it will keep you accountable and make the process of training enjoyable and rewarding”.
What would be your top 5 tips for an athlete moving from the short course distance (sprint/OD) up to the 70.3?
“Keep some speed sessions in the swim, I found my swim training between these two distances relatively similar. Make sure you include some long rides, I think at least 2-3 four-hour rides before the big day. I think it is important to have regular long runs (90 minutes or so) but also equally as important to keep some speed in the run training too. Nutrition is also such an important aspect of long course racing, and needs to be well practiced in training”.
To date, what have been achievements in the world of triathlon?
1: Challenge Melbourne 2016 winner – this really validated for me that I had made the right choice with my training and racing and had found my love again for the sport.
2: Silver Medal at the 2010 Youth Olympics
3: Boulder 70.3 2018 Winner – for me this is like a home race
4: 8th Professional Female at the 2018 70.3 World Championships in South Africa
5: 70.3 Los Cabos 2018 Winner
What would be your favourite 70.3 races and why?
“My favourite destination to race would be Cozumel, it is so beautiful there and I love racing in the heat and humidity. I also love the course at Boulder. It is a hilly bike and the run is mostly on trails, it is also at altitude which makes it even tougher”.
I am so grateful to Ellie for taking the time out of her busy day right off the heels of a runner up placing at Geelong 70.3 only two days prior to having a coffee with me in the heat and humidity of a Brisbane summers day. Ellie is the type of person who just boasts a true love and enjoyment for the sport and having heard her story, is truly thankful she returned to the sport where she still clearly has so much more to give. Her beaming smile radiates confidence and her attitude to training and racing is the perfect example of how hard work, consistency and self-belief can conquer all. Ellie will soon leave Brisbane and head to the USA in preparation for 70.3 Oceanside in early April. Ellie has a swag of 70.3 races coming up over the course of 2019 all with goal of lining up for the 2019 70.3 World Championships in Nice to be the number one female athlete in the world. Ellie is a star to watch and even more importantly a genuinely lovely, kind hearted and caring individual who is one to keep your eye on in the year ahead. No doubt all of us as athletes can take home something from Ellie’s sharing’s!
Until next time…
Coach Em Quinn
An amazing collection of training and racing advice from the T:Zero Multisport coaches- with the occasional guest blogger! Read this blog to help you live your potential!