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!
FAST FIVE - OCTOBER 2020 -CIARAN KELLY
‘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.
FROM ZERO TO T:ZERO
My name is Khloe Healy and I am a long course triathlete who enjoys long runs on the beach and carb-fuelled dinners.
I found triathlon in 2018 after I went in search of health and a hobby. Since then, it has become so much more.
For the first year I fumbled my way through on average bikes, tri suits from the op shop and a “give it a crack” attitude before signing up for my first Ironman.
In 2019 I did Ironman Australia as a dare - I got help from a club coach, borrowed a friend’s bike... and absolutely loved the experience. I probably trained as much for that race as I did under Rich's guidance for Sunshine Coast 70.3, but more on that later.
After Ironman Australia I stopped with the coach and bombed out at Ironman 70.3 Sunshine Coast later in the year on the path to Ironman Western Australia where I qualified for the Ironman World Championships in Kona, Hawaii.
World Championship qualification was not even on my radar but in the hype of the moment and FOMO, I emptied my savings account and booked my spot.
A few weeks later I ran into a family friend at the pool who told me about a tri guy he used to train insane with and I was given Coach Rich’s number. On Boxing Day 2019, Rich and I met up at a coffee shop in Ashgrove and to this day, whenever I ride past that coffee shop to go on to climb Mount Nebo I point out to my friends the coffee shop where my life changed.
Since starting up with T:Zero nine months ago I have grown so much as both an athlete and a person. So much so, it’s even hard to put into words.
I think back to 2019 Khloe and I am almost sad about how little I believed in myself and my potential. If I’m honest, I knew I had ability in there somewhere but I was too scared to address it. As Coach Carter says ‘our deepest fear is not that we are inadequate, it’s that we are powerful beyond measure’.
When I joined T:Zero I slowly started to understand the other part of that quote - ‘our playing small does not serve the world and there is nothing enlightened about shrinking so that other people won’t feel insecure around us’. I was now in an environment that showed me it was okay to believe in myself and do all the crazy shit we do as triathletes to try and get the best out of myself. Not everyone gets it; in fact, a lot of people think the work we do is bonkers, but I’ve realised that as long as we’re loving the process and chasing our potential that’s what matters.
To round out my Coach Carter theme - ‘we unconsciously give other people the permission to shine’ and that is what T:Zero did for me. T:Zero’s drive, passion and commitment gave me permission to shine. I’ve been able to leave my self doubt and fear of failure in 2019 to become a better athlete and person.
I actually used to be a very anxious, chaos chasing and unsatisfied person. It’s like I was never quite happy with where I was or where I was going. I didn’t have a reason or a purpose.
As most of you would know, triathlon has an amazing way of changing that! It has given me such purpose in my life that everything else has started to fall into place. I’ve stopped worrying what other people are thinking or what might happen because I am mindful and present in a process. I don’t have energy for drama because I am grateful for the opportunity and moments I do have and I’m satisfied because I am living my potential.
My lifestyle has changed so much as a result to become what I lovingly call ‘the vanilla life’. It’s all about eating right, getting sleep and removing stress so that we can get stuck into the process and achieve our goals.
I learned pretty early on into training with Rich that I could not keep up with the demands of the dream if I wanted to get drunk on a Saturday night and hang around people who weren’t good for my psyche. It was an adjustment but one I would never take back as it has lead to so many great feats in both my personal life and my triathlon life. When the simple stuff remains constant in my life I am able to nail the exciting stuff.
So, with all that said about the mindset and lifestyle changes, the real proof of T:Zero’s impact has been in the pudding… the results!
Throughout COVID we had to get creative in keeping training inspired and consistent. We swam in murky waterholes while the pools were closed (ps. great way to help overcome a fear of OWS!), used the lock down time to learn how to “vanilla life” and set our own personal goals or events.
To stay super motivated I set out solo to achieve my 2019 running goals of cracking 20min for the 5km and 90min for the half. I never quite achieved them in 2019 but 3 months into coaching I ran a 19.14 5km and three months later, brought my half marathon from a 1.34 to a 1.28. Quite literally my old 5km pace became my new half marathon pace and these achievements were very important for me. They instilled a new sense of confidence in myself, the process and the coaching experience.
I was able to carry this confidence with me as we then decided to build for Ironman 70.3 Sunshine Coast this year. I did more volume, hours and intensity in the lead up to that race than I ever did in any self-guided ironman builds and it completely paid off, as hard work usually does.
It was my first time with a race plan and we managed a 20 minute PB from Sunshine Coast the year before and went from 8th in my age category to being the first female age grouper over the line. Holy smokes. I didn’t imagine that in my wildest dreams. But my team did and they basically orchestrated the whole thing right under my nose.
I came to T:Zero with a hint of ability I wanted to tap into and now I’m here I’ve found a potential I want to tap into!
Thank you T:Zero for giving me support to shine.
Race Day Nutrition 101
By Head Coach (and qualified nutritionist) Scotty Farrell
When it comes to race day nutrition, experienced athlete or not, I still hear and see so many basic boo boos. We know this stuff, we just forget, especially if we are not racing often, as has been the case this year.
So… a refresher for your convenience.
The please do’s:
Think of your gut like any other muscle in the body. If you want it to perform well on race day, then you need to teach it what’s expected and train it accordingly.
On the bike, in my experience, I find it’s a lot easier for athletes to consume a higher amount of carbohydrates, so perhaps start with 60g/hr and work up from there. Using a glucose/fructose mix, athletes can train their gut to absorb around 90g/hr and in some cases even higher than this. Personally, I like the 70-80g/hr mark on the bike.
On the run, with pavement pounding happening, I find my gut struggles a bit more and I need to down regulate and aim for more like 50g/hr. But again, practice and trial it out.
Same deal with hydration… train your gut to handle the amounts of fluids you will ideally need on race day. If your race is going to be hot, then it makes sense to keep your fluid intake up, so train for this. If it’s going to be a cold weather race, then maybe a bit less fluid is needed? Use your nut, it’s common sense stuff, we don’t need to over complicate it, we just do.
The other thing to consider is that if the race is intense and short (let’s say under 90 minutes in length) then smashing down carbs and fluids isn’t as important. A well trained athlete could very well punch out a 80-90 minute race with barely any nutrition at all, maybe a gel or a couple of Clif Bloks and a few mouthfuls of water. And the more intense a race is, the more blood flow is diverted away from the digestive system to the working muscles, and the harder it will be to digest anything.
If the race is longer than 90 minutes, then nutrition and avoiding total energy depletion and the dreaded bonk, becomes more important.
The longer an event goes, let’s say all day or multi-day, the lower the intensity, but the more important it is to keep the fuel going in steadily. An Ironman, in my opinion blurs the lines of pushing ‘hard’ all day and being classed as ‘intense’ for most of us. And therefore, it’s super important to be practicing and training your gut for the rigors of race day stress. For multi-day events or ultra distance runs, we find that the intensity is generally low enough, that we can train our gut to eat almost anything. The longer an event goes too, the more important it becomes to avoid flavour or texture fatigue and mix up your nutrition between sweet, savoury, umami etc.
There you go. Keep it simple. Control the controllables.
“Self belief has been a key driver in my behaviours and habits becoming more deliberate and directed at success rather than just having a go.”
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.
Time to readjust your ‘why’
By Margaret Mielczarek
With the recent announcement from IRONMAN that, “due to the continued impact of the COVID-19 global pandemic, the 2020 editions of the IRONMAN World Championship and IRONMAN 70.3 World Championship have been cancelled”, perhaps it’s time that we (the athletes) readjust our reasons – our ‘why’ – for training and participating in all things swim, bike and run.
While the recent announcement will no doubt leave many athletes deflated, disappointed and unmotivated – perhaps even adding to the negative mental health impacts that this pandemic has had – with everything going on at the moment (looking at you, Melbourne), really, the decision doesn’t come as a surprise.
And, deep down, we all know this is the right call by IRONMAN.
“It is with a heavy heart that we have made the decision to cancel the 2020 editions of the IRONMAN World Championship and the IRONMAN 70.3 World Championship,” said President and Chief Executive Officer for the IRONMAN Group, Andrew Messick in a statement released by IRONMAN.
“While we were hopeful that we could welcome our athletes, their families, and supporters to these events in early 2021, the continued impact of the pandemic makes this impossible. It’s tough to make this decision in July, but it will provide the necessary clarity for our athletes, cities and partners."
"We will endure … and look forward to the day when we will again assemble the greatest professional and age-group triathletes in the world, and crown world champions.”
TAKE STOCK AND READJUST
For many athletes, a big motivator to train – especially in winter, when it’s cold, dark and possibly raining outside – is a looming race.
There’s nothing quite like the fear of a race on the horizon to help you get out of bed at 4:30am.
Am I right?
But now with a lot of races off the calendar, perhaps one way to stay motivated is to readjust your ‘why’.
Besides race day, what are your other reasons for training? What are the other benefits for getting out the door for that run, ride or even swim?
Some of the reasons for training could be:
So, think about training during COVID-19 as an opportunity to strip it all back; to build a serious base, without the added pressure of an upcoming race.
I, for one, have reaped the benefits of this, especially when it comes to my running – thanks, Scotty!
Getting out for a run with a friend can enhance the feeling of connection while living in a world of social distancing and isolation.
While, of course, there have been stories of even the strongest, healthiest people contracting the virus, exercise will help you stay as healthy as possible.
Every time you step out the door, think about the good it’s doing for your body and mind.
COVID-19 doesn’t have to crush your race dreams completely, and certainly not forever.
The virus will eventually pass, and races will once again fill calendars – remember this.
Because before you know it, it’ll be 2021 or even 2022 and what will you have done? Use this time wisely.
A conversation I recently had with a friend from Melbourne went a little something like this:
“Looks like my running will be the only time I’ll be allowed out without a facemask … think I’ll be running a bit more now (laughs).”
“Haha yeah, use it as an opportunity to get super fit, too! By the time we have some fun runs back … at this point we might all qualify for the Olympics, haha!”
Always wanted to do yoga but didn’t have the time? Do it now.
Adult ballet taking your fancy? (*raises hand slowly*) Why not! It’s a great way to work on strength and core, and to improve your balance.
Now is the time to try all the things you never got a chance to do because you were too busy … #training!
LEAN ON YOUR COACH
As with other disappointments in life, one of the best pieces of advice I’ve ever received is that it’s also important to feel all the feels when trying to get through a tough situation or setback – be that an injury or a cancelled race.
Allow yourself some time – cut yourself some slack.
If you feel down or unmotivated, don’t beat yourself up about it. Chances are, a lot of athletes are feeling the same.
Take the time you need to come to terms with the situation and to readjust to the new normal. Just don’t stay down for too long.
And if you’re struggling, speak with your coach.
Coaches are great at getting you to your race, but they can be so much more than simply the experts who keep an eye on what colours are appearing on your TrainingPeaks.
So, reach out to your coach. Speak with your fellow athletes, friends and family. You don’t have to go through this alone.
As Coach Heidi says in her recent blog: “As we hit a potential second wave of the virus and uncertainty, it may now be the perfect time to review your trajectory and create a second COVID inflection point by making a decision about your direction, locking into a goal or creating a positive change to your mindset.”
“Triathlon is as much a physical game as it is a mental one – for me, that’s the ultimate challenge. I also love meeting people from all different backgrounds and walks of life. It’s a great community to be a part of.”
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!
Lining up on the start line this year at the Ironman World Championship in 2019 was a pretty incredible experience. Although I had competed at this event on three occasions prior to this one, this year it was very different for two reasons.
Reflecting back on this, on race morning, I was acutely aware of the incredible density of human emotion packed into a very small area – the age group corrals before the swim start. If the tension and emotion could have been jammed into a bottle of start line champagne and then the cork popped, the spray would have easily covered the Big Island of Hawaii. Highly intense to say the very least.
From my own perspective, I sailed through race week with no hint of nerves or worry. The lead in to Kona is a busy week with expos, events and athlete catch ups – and lots of positive energy. Come race morning, it was a different story – and I had felt it before. That feeling of something being on the line, the slow creep of nausea at body marking, a rapid heartbeat and sweaty palms.
It was a classic sympathetic nervous system response – fight or flight. Was I reacting because I was in danger? Definitely not. It was just a triathlon, after all. When it came down to the nuts and bolts of what was happening, all it meant was that I cared about what was going to unfold. And if I interpreted it as a good sign, a positive sign – I could manage that response without it derailing my race.
There were 2000 athletes in those corrals experiencing some form of pre-race emotions before the start line that day. Emotions that had the potential to contribute positively or negatively to their day on course. I witnessed it. There were athletes in those corrals in tears, athletes sitting on the ground shaking, nervous overflowing chatter, those laughing, smiling, jumping up and down and those with blank stares. It was an interesting sight.
I am no psychologist. But as a coach and an athlete, I reckon those individual prerace emotions were highly likely to be linked to a number of factors.
All those factors feeding all that emotion - tightly crammed into a very small space. Super intense.
With the Aussie season in full swing, athletes in our neck of the woods are about to find themselves in similar situations at their own races. Pre-race emotions running rampant at race start lines. As an athlete, how do you prepare for this part of your race?
A great first step is to chat to your coach and work out the factors that are feeding your start line emotions. Work on those – confidence, preparation, belief, expectations, positivity and support to be in the best possible headspace leading into your event. Predict how you might feel and how you will manage your pre-race emotions. Practice your strategies before race day.
In my opinion, just like the emotions on the start line, the effective strategies to manage prerace emotions and that fight or flight response can be highly individual. Deep breathing, meditation, mindfulness and self -talk can all be used in the heat of the prerace circus. I am certain sports psychologists have more strategies to share.
In essence though, there is tremendous benefit in exploring and find a strategy that works for you. Being prepared for your race both physically and mentally is part of the ticket to a great race experience.
The next step is practice. Placing yourself in similar situations in training can help your practice your strategies – being mindful to create similar emotions around training races, unfamiliar or challenging workouts and training camps. Outside of training, visualisation of your start line with all of its sensory input can help create your pre race emotions and give you some experience at managing them.
So what was my strategy?
Lets go back to that Kona start line corral and the emotional overload of the athletes jammed inside it. How did I manage myself? Deep breathing works for me – big intentional diaphragmatic breaths to switch off that sympathetic response. It’s a common strategy, it is my go-to strategy, I have practiced it, and I know it works for me. So that is what I did.
Once my heart rate settled and the nausea dissipated, things then got rather fun keeping that right combination of anticipation and excitement in check.
Finding friends, laughing and chatting, jumping in front of the ironman paparazzi for photos. Hugging random strangers. All purposeful strategies in the “this is my A race of the year” start line corral. Totally odd behavior for me in real life. But whatever works on race day, hey!
Have fun exploring and finding your pre race strategy. Get after it!
If you think that a half ironman is out of reach - I am proof that it is not and that anyone can do it!
I'm 34, married with two children, 6 and 4 and I work as a Clinical Nurse working both 12hr and 8hr shift work. This can make fitting training into my work/life balance difficult at times but it is not impossible!
At school I was always playing sport and made state teams for rowing and waterpolo - anything in or on water came naturally to me but land sports was another story.
My exercise journey began a little under 4 years ago, 6 months after my 2nd child was born, when I was feeling a little lost and stressed with 2 children under 2. My sister-in-law who is a keen runner convinced me into trying a parkrun which I attempted pushing my son in the pram. I literally had to stop after 500m as I couldn't run any further - I was so embarrassed but I didn’t let it beat me and a hunger grew to improve on my fitness.
A few months later a friend was organising a team triathlon for Mooloolaba and I put my hand up for the swim. The atmosphere from that day sparked something in me and although at that stage I had only just recently run 5k without stopping and I didn't own a bike I signed myself up to an Olympic distance Mooloolaba tri the following year.
So I got a bike and now had everything I needed - all the gear with no idea! Over the next year managed to complete 10k bridge to Brisbane, a QLD tri series sprint distance triathlon and as much training based off the guidance of Google. I managed to complete that tri with my family at the finish line and again I knew I wanted more...
I kept ticking off events and goals including 2 half marathons, 2 more OD tris and lost 20kg. One day at work I received an email that said "Congratulations for registering for the Sunshine Coast 70.3"... My husband had signed me up as I had been talking about a half Ironman but was not sure I had firstly the ability but secondly the time to train. His belief in me and the support he gave to me to reach my goals became my "why" and I realised that was all I needed.
This is where super Coach Steve and T:Zero came in! Steve has always been so supportive and adaptable in working my training in and around my shift work and family. His calm, informative and humorous responses to my 101 questions about everything triathlon has been priceless which I am so appreciative of.
With a slow build from February Steve put me in the perfect position to not only smash some huge Pbs along the way but to be race ready both physically and mentally.
Race day came around so quickly and having my husband, dad and sister-in-law at the start line calmed my nerves and let me focus on what was ahead. The swim being my most favoured, I just wanted to get in and get started. The plan was to go out hard for the first 300m, find some feet to stick to and steady the pace to a 7/10 to save some energy. The water was a dream and I remember thinking I was actually enjoying myself. I kept to the race plan and managed to steadily keep overtaking swimmers which was good for the confidence and came out of the water feeling great.
In transition the wetsuit dance was a bit of a struggle but did my best and was out on the bike and up that first hill with not much of a worry. I heard over the loud speakers while in transition the elites were at the 20k turnaround and into a bit of a head wind so kept that in the back of my mind.
The first 20k I was flying! The thoughts of making it in well under expected time was exhilarating. I kept Steve's advice in mind to monitor effort and not to go out too hard too fast. At 20k turn around my exhilaration was rudely interrupted with head winds which cut 10k/hr off my speed - this hurt both physically and mentally but I kept pushing. Seeing the T:zero tent and my family at 45k helped with the focus going back out for lap 2. The plan was to step up the effort from 50k which was attempted but failed at 70k when I hit a wall. I managed to count down the k's and just get it done.
My family, and in particular my kids, were all waiting at my bike rack in transition yelling words of encouragement which restored my energy as I got the runners on. I had never been so happy to be off for a run.
I felt good for the first 5k and then started to feel the heat. I had skipped some initial drink stations but then decided to stick to the race plan of walking the drink stops and refuel (Coaches do know best I guess!) At 10k the hill hurt but was able to keep pushing with the atmosphere from the crowd. At 15k I knew I was going to finish but just needed to keep reminding myself of some wise words "Don't give up....EVER", I think I chanted this in my mind for the 16th km. I came around a corner at 17k and had lost the battle mentally and had made my mind up to walk... there was my sister-in-law waiting to cheer me on. She then ran along the footpath for the next km to keep me going. She didn't know at the time but I was balling my eyes out (thank God for sunnies) as it was just what I needed - a reminder of the support I had from so many to not give up.
The last 3k hurt which now seems like a blur but I remember feeling disappointed in myself for not feeling as strong as I had been in training. I didn't want to let my family or Steve down.
Nothing will beat crossing that line seeing my family and particularly my husband - my emotions couldn't be contained. I couldn't believe I did it and it still brings a smile to my face thinking about it.
Needless to say, I have signed up again for 2020 with new goals in mind and can't wait for the blood, sweat and tears along the way.
So if you think that a half ironman is out of reach - I am proof that it is not and that anyone can do it!
For anyone thinking about starting triathlon or taking on a challenge within the sport already, I hope this blog encourages you to go for it, believe in yourself, and live to your full potential.
I am a 22-year-old living in Canberra and I have recently entered the world of triathlon. I joined a novice triathlon program with the Bilby’s triathlon club in October 2018. At the time, I was spending 99% of my time at the university library, working two-three days per week in a law firm and had not long returned from an overseas trip. I was ready to try something new, (having come from a background in tennis and hockey), to challenge myself, and to meet people outside my usual social group. I had a road bike which I bought second hand, (and had used only for travel to and from uni), and that was all I needed (aside from caffeine), to sign up for my first ever triathlon!
I remember my first triathlon so clearly. It was in Canberra and (shock horror) it was so windy and cold for November. The swim was almost wetsuit compulsory! I was signed up to the novice distance, which was a 200m swim, 12km bike and 2km run. I remember watching some of the Olympic distance athletes beforehand and thinking ‘how on earth do their butts not get sore after 40km of riding!?’ It was such a fun day and I ended winning my age group! I guess you can say this was the start of an amazing 12 months to come.
After competing in a few novice races and then the Sprint distance at Husky Triathlon Festival (February 2019), my next goal was the Olympic distance. I decided to race the Port Stephens Olympic in May 2019. I enjoyed the longer distance, as it gave me more time to settle into the race and find my groove. Once I had completed the Olympic distance, I set my sights on the 70.3, however, I knew that I didn’t have the knowledge or expertise to self-coach. I was also still studying full-time and working, so I didn’t really have the time to think about setting a training plan! In June 2019 I joined the T: Zero team under the guidance of coach Andrew (Andy) Perry. I said I wanted to complete my first 70.3 by the end of 2019 and soon enough I was signed up for the Sunshine Coast 70.3 in September 2019 (giving me roughly 12 weeks training time). It was a short amount of time to train for such a huge step-up in distance. But I knew the time wouldn’t be a limiting factor if I was consistent with my training. Fortunately, I was also surrounded by supportive people, and Andy had no doubts about me being able to finish the race which was really empowering. I also really loved the fact that it was going to be a challenge, and probably not going to be easy!
The toughest part of the preparation for the 70.3 was training in the Canberra winter. There was one morning where it was -2 degrees and my toes went a dangerously blue colour (even with my shoe covers!). On social media I would see people training in warmer parts of Australia, commenting that they finally cracked out the arm warmers. Meanwhile, I’m sitting here defrosting my toes in the bathtub! I soon made use of the indoor trainer a lot more. I’m a sucker for routine, so it helped that I could fit my sessions in around work, uni and social life. Some weeks were obviously harder than others, and there were mornings where I really didn’t want to get out of bed. But it’s amazing how much you’re capable of when you really want to achieve something. I had a goal that I so badly wanted to achieve and that in itself was really motivating.
September crept up quicker than ever and soon enough it was race day! What a beautiful day for a half ironman! The swim was my favourite leg of the day. I felt comfortable in the water, I could easily block out the surroundings and really get in the zone. Out of the water and onto the bike was a slightly different story. It was a tough leg, especially in the wind. The bike is still something I’m getting used to, having no experience in cycling until I started triathlon. Despite this, it was still more enjoyable than I thought it would be! It was pretty warm by the time I started running (a lot warmer than what I’m used to anyway). This made for a challenging run, but by this point, I knew I was going to finish. The run is where the body starts to really struggle, both physically and mentally. After exerting yourself for several hours, the last thing you want to do is run a half marathon! But I knew this is what I had trained to do, and I trusted the process. Physical fitness aside, the run is as much a mental game as it is a physical one. What got me through the run and the race in general, was having a positive mindset, being patient and staying in the moment. It was the absolute best feeling to get to the finish!
Post-race, I’m still trying to process everything. It is such an amazing gift to be able to swim, bike and run and it is truly incredible what you can achieve when you truly set your mind to it. Signing up to my first triathlon less than 12 months ago was one of the best decisions I have ever made. Equally rewarding was joining the T:Zero team, who are an amazing bunch of athletes that I am proud to be apart of. Pursuing my sporting goals on top of a busy lifestyle is something I’ve really struggled with in the last couple of years. It’s really great to be a part of a team that understands and works around ‘life.’ I chose T:Zero because of their positive energy and dedication to helping people from all walks of life to pursue their dreams. If you’re thinking about taking up triathlon, or chasing a huge goal, surround yourself with people who empower you to be a better you, go for it, and don’t look back.
As the saying goes, ‘opportunity is missed by many people because it is dressed in overalls and looks like work.’ When you take on a big challenge, believe in yourself, and put in the work, you can excel in all aspects of your life. You will be amazed at just how much you’re capable of!
It was an incredible weekend of racing at this year’s Sunshine Coast IRONMAN 70.3. A picturesque morning greeted the athletes with the Mooloolaba Bay offering flatter swim conditions than your local swimming pool. We saw two Kiwi professional athletes take the line honours with hundreds of athletes following them with their own awesome story to tell!
Head Coach Richard Thompson has been heavily involved with IRONMAN racing for almost two decades! Here, he shares his hot takes from the SC70.3 in 2019…
1. 70.3 World Championships close by means stronger competition
When it was announced last October that Taupo in New Zealand would play host to the 2020 IRONMAN 70.3 World Championships, hundreds of athletes in the southern hemisphere collectively gave a quiet fist pump and put that at the top of their list of goals. While every year the 70.3 worlds travels across the globe, it does not yet have the history or prestige as Kona does whereby athletes will want to race at that event regardless of the location. So it is common sense that when it comes close to Australia, you go all in to the process to try and qualify.
Sunshine Coast 70.3 was the regions first qualifying race for the 2020 70.3 World Championships and the age groupers knew it. With a combination of a a large contingent of experienced athletes racing, together with everyone's eagerness to get that coveted world champs slot, there was little room to move at the roll down ceremony for all those wanting to head to the North Island of New Zealand in November 2020.
We are proud to see that three of the T:Zero family accepted their spots on the weekend to race at the 2020 70.3 World Championships, a number that will no doubt grow as the next nine months ensues. But, knowing how competitive this Country is in triathlon, don’t expect a spot at the worlds to magically land in your lap. Train with purpose, believe and give yourself every opportunity to reach that goal.
2. A team is stronger than a group of individuals
It was amazing to see over 30 athletes representing T:Zero over the weekend. The athletes, together with the nine of our 12 coaches came together on Saturday morning to share a coffee and a local café, have a chat, take home some awesome products from our supporters (Ener-C and Zen Spray) and generally be motivated to perform when the sun came up the next day.
The overall feeling within the team was just incredible. And the old adage that a team is greater than the sum of its parts was no truer than what was shown on the weekend. Although we are a worldwide coaching group, and although the athletes live all over, the sense of community and belonging was really evident on Saturday and particularly Sunday with everyone encouraging each other to push their limits and live their potential. It also helps that everyone was decked out in some epic new T:Zero pink socks!
3. The role of weather for athletes and spectators
Weather. It is a fickle beast. As a coach on the side lines, it was magic on Sunday. A little breezy but the sun was out and it was a beautiful temperature. It all in all made for a great morning on the side line (compare this to the torrential conditions 12 months prior).
For the athletes, however, the conditions play a much more specific role. The perfect swim conditions lent itself to very fast swim times - example being that the lead swimmers came out in 22mins. The course was true in terms of distance, so it was nice to see that for once, mother nature took it easy for the athletes in the swim (we just need her to come back in June up in Cairns, for once).
The wind on the bike, however, proved to be strong. While not devastatingly difficult or dangerous, it was just enough to make the second lap of the bike a fair bit slower back into the side and head winds. On a global scale, this meant slower bike times for everyone– from the pros to the weekend warriors. So while you may have trained your backside off over the winter, the bike split may not be as impressive as you would have liked. Tip your hat, or your aero helmet as the case may be, to the winds for that. Then the run came and went, the winds weren’t as strong at the beach as they were out on the motorway, and with the temperature being fairly mild to slightly warm – it was near perfect run conditions.
So what I am getting at here? Don't be disheartened if your overall times are a little off. The conditions (and therefore the speed) of the bike is always the biggest contributing factor to the ebbs and flows of your overall time.
Nonetheless, I feel that the conditions on Sunday were incredible for athlete and spectator a like.
4. Drafting is always a problem, but what is the solution?
Ah drafting. It doesn’t go away. When I started racing 70.3s back in 2003 (where you had to qualify for Ironman Australia through a half ironman like you would for Kona), there would only be 600-800 athletes racing at once. We would go off as age groups, over the course of a 60-90mins and there just didn’t seem to be any drafting issues on the road.
Coach Scotty was up on the Maroochy Bridge and witnessed the congestion first hand. I feel for the athletes out there. I assume 99% of them want the ability to race their own race at a true 12m. Unfortunately, with only 22km of road in one direction and dealing with 1500+ athletes racing, the inevitable will happen. Again, not the athletes’ fault at all.
So the question has to be asked, what is Ironman doing about this? Is the answer a one loop bike, less athletes, a larger window of start times, more marshals? I don’t know, and I don’t envy the position that they are in, but it is a problem Ironman have brought on themselves. I just hope that there is much of a desire to fix it from the powers that be, as there is in the age group peloton.
5. Glorious PBs for those who believe
I read a blog article by a coach this week that basically said that qualifying for Kona is simply out of some peoples reach. I found this confronting given my background and how much I believe the human body can evolve over time to become much more efficient and faster.
I truly believe anyone can qualify for Kona, if that is something they want, and the drive is there. No matter of their ability, if the “why” is strong enough, the how will take care of itself. It becomes a question of 'when' not 'if'.
We had some incredible Personal Best performances on the weekend (despite the slower bike times aforementioned). A particular mention to one athlete who put down a near sub 5 hour performance representing a 45mins PB! This athlete is extremely dedicated to the cause, focusing on the weekly improvements, the daily grind, the 1%ers. They are incredibly focused and determined to see themselves improve as an athlete, as a person. It was so amazing to see them in their element on Sunday.
So, wherever you are on the journey of this amazing sport, don’t put yourself in a box or define yourself. You are far more powerful than you ever can imagine. Remove the doubt, distance yourself from people who doubt the journey and take it day by day.
Thank you Sunshine Coast for putting on a wonderful treat for us on the weekend...until next year.
As triathletes we’re pretty fortunate to have the opportunity to race in some amazing locations all over the world, but sometimes there’s no place like home. Ironman 70.3 Sunshine Coast race week is upon us and there’s no doubt we’ve got a soft-spot for this race. Here’s why …
1. It’s our “local” race … kinda
T:Zero delivers customised online training programs to athletes all over the world, and while we’re not bound to a specific location, a number of our coaches and athletes reside right here on the Sunny Coast. On race day itself, 9 of our 12 coaches will be representing - supporting, participating or both, and over 30 T:Zero athletes will be out in force competing too. We absolutely cannot wait to see everyone giving it their best and we all know there’s nothing like a bit of home-town support to motivate us up and over that final gruelling hill on the run!
2. The swim is pristine
With any luck Mooloolaba Beach will be as flat, fast and clear as it was for the Mooloolaba Triathlon Festival earlier this year! Even if it’s not quite as brilliant, there’s no denying the beauty of Mooloolaba Beach with its crystal clear water and mild temperatures pretty much year-round. With any luck, a few sneaky waves will be around to lend a hand, offering athletes a welcome boost back into shore. A rolling start to kick off the swim leg will also help to spread out the field, calm the chaos and relieve some nerves for those of us who are less confident in the water.
3. A fast, flat bike course - primed for a PB…
Beginning from transition on Beach Terrace in Mooloolaba, the bike course heads out onto the Sunshine Motorway which is largely smooth, flat and fast with a few minor undulations. Typically we find there’s a pretty good tail wind in one direction which is counter-balanced by a not-so-nice headwind so keep this in mind if you find yourself flying out of town! Disc wheels and aero helmets are often the weapons of choice for more seasoned campaigners but this course is just as easily crushed by athletes with confident aero positioning, considered pacing and the right attitude!
4. A run leg with a million dollar view
Let’s be honest, if one must run a half marathon, is there anywhere more picturesque to do so? The two-lap run course takes athletes along Mooloolaba Esplanade, which is always lined with an incredible number of enthusiastic spectators, over Alexandra Headland and out towards Cotton Tree. The return presents an enviable view along the shoreline which may be lost on you if you’re suffering, but is spectacular if you’re cruising! While the Alex Hill is long and the run can be hot with no real respite from the sun, the T:Zero team tent and cheer squad will be one (yes, the best) of many lighting the way to the finish line, providing all the motivation and thunderous support you need to bring it home!
5. It’s the perfect destination race for everyone!
Whether you’re local, semi-local or live a little further away, Sunshine Coast 70.3 serves as the perfect destination race for all athletes - singles, couples and families. There’s a huge selection of restaurants and accommodation to suit all tastes and budgets as well as a number of local attractions to keep any non-triathlon loving family members happy too. The location presents a perfect opportunity for athletes to add a few extra days either side of race weekend to kick back, relax and enjoy the rest of what Mooloolaba has to offer.
Ironman 70.3 Sunshine Coast will see T:Zero’s second biggest athlete representation and we’re so excited to embrace this weekend in the company of our awesome athletes, friends and supporters! We’ll even be bringing along our professional photographer and videographer to capture some of the day’s highlights so make sure you’re wearing your T:Zero gear and we can’t wait to see you all in the T:Zero team tent on race day!
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!