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​In this age of social media and unlimited information at our fingertips at all times it’s no wonder we are often distracted. Whether that be due to the smartphones, someone posting on FB, emails or merely thinking about the nights plans. How many times have you started a training session fully committed, only to get to the end and wonder what happened in the last 30min or seeing the lap data below what was prescribed. We can say that it’s human, we’re busy or even multi-tasking, but at the end of the day, if we’re not completely focused the session is only partly successful. Forget PEDs, forget motors in the bike, a clear way to improve yourself as an athlete is to go all in on each training session.  
 
As coaches, each session has been specifically designed for you the athlete, at that time, for a reason. And to truly get the most out of these sessions all other non specific thoughts and distractions need to be removed. I know in my program I can have any number of combinations of pace, power, HR and cadence requirements to be focused on. I’m not immune and I do find myself occasionally drifting out of focus and thinking about other issues which can lead to a completed session in time only, which will not bring out my best come race day.  
 
To assist with this I have used a number of techniques both before and during the session which may help if you are in the same situation.
 
Pre-Session

• Most times I like to get everything ready the night before so I’m not rushing about in a mad panic right before the session. This not only helps keep the mind clear, but also reduces the time spent on that session (and may even allow a little extra sleep-in).  
• Have a clear picture of what you want to achieve in this session (session goal). Review the requirements in detail and  completely and be sure to understand each step to ensure everything is done with purpose, even if it means writing it down in more detail.
• Some believe that mentally, you need to give yourself permission to take this period of time and step out of your life to complete it. 
• Free yourself of any guilt and other stressors from the day.  You’re likely going to be doing the entire session so you may as well be present both in mind and body and not just going through the motions.

 
During Session
At this point, like any time during the day, your mind may start to wander and it’s up to you to bring that focus back to the task at hand. This can be done in any way you like. 

• I like to keep my method quite consistent which involves a deep breath in and out which helps bring my thoughts back and align my focus.
• Listen to music - find a playlist that motivates you or just creates the white noise required.  
• Focus on form - similar to my breathing, many people bring the focus back by thinking about their technique, body position and assessing this internally.  
• have a mantra - also similar to the above, try a mantra that assists in reminding you of the goals for the session.
• train with a friend - unless you’re both yapping away it would be rare for both of you to drift off mid-interval so if one starts to pull away a little too quickly you know you’ve gone off track.

 
These are just a few simple tricks that may help you nail each session as it was designed. Get at it team!

Want to know more about Coach Steve? - Click here to find more about him

Having competed in the sport of triathlon for well over a decade now, I like to think of myself as a relatively seasoned triathlete. Despite this, I regularly suffer from the most debilitating race day nerves, induced, I’m certain, by my tendency to over-analyse almost every aspect of my life.

According to the experts, pre-race anxiety is a completely normal occurrence and, if managed correctly, can help you race faster by getting that adrenaline flowing. But there’s a fine line between pre-race butterflies and being hunched over in transition, heaving with your head between your legs (aka me, Noosa Triathlon circa 2012, 2013, 2015 et. al.). Yes, controlled nerves can be good, but the kind that completely sap all energy from your body? Not so much.

The following tips for tackling race day nerves have been tried, tested and suggested by some of the best in the business.

If you find yourself suffering from unhealthy pre-race nerves, try putting some of these tips into practice – they might just be your ticket to a more relaxed race day.
 
1. Be honest with yourself and trust in the training
Nothing makes me more nervous than greeting the start line knowing I have not put 100% into my training. Conversely, nothing makes me calmer than greeting the start line knowing I’ve prepared to the best of my ability.

Remember those days you ran in the rain, swam in the dark and opted out of a very enticing sleep-in? Now is their time to shine!

Trust in the training you’ve done, set realistic race expectations and be confident that your T:Zero Multisport coach has prepared you as best they can. Having trust in your coach and knowing within yourself you’ve given it everything can go a long way to calming that nervous beast within.
Know your plan, be unwaveringly confident in your preparation and stick to it.

2. Visualisation
Visualise yourself going through the motions – from race morning preparations all the way through transition set-up, swim start, bike, run and my personal favourite - the finishing chute!
Not just handy to employ on race day itself, visualisation is great to practice regularly in training before race day rolls around. Every training session is an opportunity to visualise - race morning, race start, transitions and crossing that finish line.

When race day dawns, having that familiarity and focus will make it feel (almost) like just another training day. 

3. Get organised
Depending on the location and type of race, arriving a day or so beforehand for smaller, local events or more if we’re talking long-distance, provides a good opportunity to settle in and familiarise yourself with the local area, race HQ and the course itself.  

If you can, take the opportunity to do some race course reconnaissance – ride (part of) or drive the bike course, jog part of the run course and do some easy swim course laps in the day(s) leading up to your race. Alternatively, if you live close by, make sure you train part (or all) of the course regularly.

Familarise yourself with the race day schedule, transition opening/closing times and any specific race requirements to alleviate unnecessary stress, so you can save that energy for the race itself!  

Also, think about booking your accommodation early - perhaps close to the start line (but not too close) and take into consideration the location of any support requirements you might need such as bike mechanics and masseuses etc.

4. Meditate … or just breathe!
For a sure-fire way to destress, there’s nothing better than a solid meditation session. But if the thought of finding your zen in a sea of nervous pre-race chatter seems impossible, employing a simple breathing technique might just do the trick.

Try “3,4,5”. Breathe in for 3 seconds, hold for 4 seconds, breathe out for 5 seconds and repeat (I know you just did it, but do it again for good measure).  

This little technique has been instrumental in calming my nerves and lowering my heart rate during periods of peak anxiety, and best of all it’s so easy to remember. If this one doesn’t float your boat, there are plenty of other breathing techniques around. Find the one that suits you best and … breathe.

5. Listen to Music
Listening to music can provide a wonderful and easy distraction to stop you getting too worked up by what’s going on around you – particularly during transition set up.

Music can help to relax you and headphones provide a great buffer to drown out the nervous chatter of other athletes and act as a deterrent for unnecessary interruptions.

Keep your music light and fun. I like to listen to the same music I’ve trained with over the months leading up to race day, making sure a couple of key favourites that really lift me up are on high rotation.

6. Use Mantras
Effective mantras address what you want to feel as opposed to the adversity you are trying to overcome. When you feel as though doubts and distractions are getting the better of you, a mantra can help to keep you calm and focussed on the task at hand.

Numerous studies have shown that positive self-talk leads to overall increased performance and an increase in athlete self-confidence. Mantras are great at directing your mind away from negative thoughts and towards more positive ones that can help you transcend the pain or anxiety you are (inevitably) experiencing.
Choose a mantra that’s short, positive, instructive, and full of action words. For example, “Strong, Light, Smooth” was my mantra for Ironman marathons.

Test your mantra during training to find one that works for you.

7. Pre-Race Rituals
Developing a pre-race ritual is a great way to help you bring a sense of normalcy, familiarity and comfort to race morning. As with visualisation (refer Tip #2), the best time to create and polish your pre-race ritual is during training.  

Your ritual can be anything from eating the same meal the day before and on race morning, (the classic) flat lay of race gear on your bed before packing it up or the order in which you go through the motions on race morning - body marking, transition set up, stretching and so on. Your ritual can be whatever you want, as long as you find it effective, calming and meaningful.  

8. Remember your ‘Why’
When all else fails? Make sure to remember your ‘Why’. As cliché as it sounds, at the end of the day, we love this sport and we do this sport because it’s FUN.  

Training, racing, logistics and irrational fears aside – what’s the one thing that lights the fire within, for you?
Take some time to stop and reflect on your journey, your progress and your ‘Why’.
 
As always, there’s rarely a ‘one-size-fits-all’ solution and what works for one athlete may be completely useless to another. So please, take the above suggestions with a grain of salt.

Try testing some of these techniques during training and on your ‘B’ and ‘C’ races to find what works for you. Come race day, you’ll be sufficiently equipped to transform those pre-race nerves into excitement and measured anticipation.  

What are your own tips and tricks for dealing with pre-race nerves? Let us know in the comments below! 

It’s not about whether you win or lose, it’s how you play the game that matters most.

This is a great ‘quote’ that resonates loud with me in my life and in particular, how I raise my two young boys. Whilst we strive for ‘mastery’ and progress each day, the most important aspect is that we enjoy the journey and play nicely with our friends - whether we win or lose. 

In the big scheme of things, how you carry yourself when you ‘win’ and when you ‘lose’ is far more important than the actual result itself. It is what it is, things happen one way or another, and your reactions to these events in time, determine whether you grow your character for the better or to your detriment. Let the ‘wins’ go to your head and you’re on a path to becoming a self-centred egomaniac. Dwell too long on the ‘losses’ and mope around feeling sorry for yourself, and you’ll find it hard to stay consistently motivated for all those gains you’re after. 

The trick is to find some solace - a level of cool handedness and balance - that helps you keep it real and see things for what they truly are - lessons in life. Celebrate the wins and learn from your losses but take a step back each time and take stock of the true learnings. Ask not why did this happen to me, but what can I take from this result to enhance my skill and progression forward as an athlete and person. Just a little better each day, week, month, year or event, and all of a sudden, when the time is right, the accumulation of all those micro lessons will be allowed to flourish. Like anything in life, your time to shine will happen when it’s your time. There are no rules with how fast someone should reach their potential - each journey to their own. How many lessons you learn along the way, depends on how much you’re prepared to listen and how bad you really want it. 

Stay true to the course. Take the ebbs and flows of the journey for exactly as they are, and you will arrive fulfilled and ready to rock n roll. 

Cheers - Scotty

Want to know more about the incredible Head Coach Scotty Farrell? Click HERE

​So you’ve just raced your A race for the season.
 
You’ve been training for months and months and now it’s done…
 
Just like that?
 
You’ve finished your race, you’ve had a few celebratory drinks and it’s now Wednesday and you’re wondering what is next. In most instances you will have another goal in mind or another race already set – because let’s be honest, triathlon is addictive and we love pushing ourselves to our limits. Some of you may have had the race of your dreams and all of a sudden have a world championship to train for.. But what if you don’t have that next race locked in? Motivation might be a little low. Below I share some tips on how to get ready for that next epic goal.
 
First things first are talking with your coach, give yourself time to really relax and have that break that your body needs. Racing for up to 15 hours takes a serious mental let alone physical toll on your body. So firstly make sure that you (if your next race allows it) give yourself a small break. Give yourself at least 7-10 days of easy training/rest. Coach Emma’s biggest tip for recovery is don’t set an alarm… if you wake up, train. If you don’t then your body needs the rest. You may also wake up and feel that you’re ready and walk out the door and struggle for the entire run. Turn your run into a walk and use it as some fresh air and time to think about your next race and how you might change things up a little to achieve that next goal.
 
My few tips on what now include:

• Setting a new goal – if you haven’t already. Having another goal in mind allows you to have purpose and keep your mind focused. Paint a detailed picture of how you are going to achieve your next goal. In your head or in a diary if you enjoy writing or drawing.

 

• Spice up the routine – go and run trails, or enjoy parkruns with friends, ride different loops on the bike. Go and enjoy your favourite class at the gym that you could never do as it didn’t time in with your program. Keep things interesting allows you to not get bored and get excited again but remember to stay specific to the sport of triathlon as it will keep your mind focused or allow your mind to re-focus on this impressive sport.

 

• Keep a balance – have some really good family and friend’s time. Enjoying time with your family and friends not only gets your mental state back to a great place, but allows you time to reflect.

 

• My final tip is allow your body the time and don’t be too hard on yourself. Some people take longer to recover than others and some need a little push back in the right direction straight away. Everyone is unique

 
Hopefully these tips above resonate with you all as Triathlon is such an epic sport but it does require a lot of mental focus (Rich has posted a few blogs about the mental side of Triathlon). Some of you may even just need a video for some motivation.. here is one I like below:

T:Zero Development Coach
Bonnie

“Change the way you look at things, and the things you look at change”.

This is a quote that I have stuck up in my training room and office to remind me to embrace the concept of a growth mindset. Too many of us look for the worst in things instead of seeing potential positives. I will give you an example to solidify the concept. Say you are prescribed a swim set with 40 x 50s. Mentally this is a challenging set and can create some angst of how hard it will be to do the set. What many of us do when we have completed 10 of the 40 is to think ‘oh no I still have 30 to go’ instead of thinking ‘oh great I have done 10 already and I am a quarter of the way there’. This concept can apply across all of you training and in life in general.

This article is going to address how to develop a growth mindset that will assist you in unlocking your mental barriers and hopefully helping you to improve your mental and physical performances. Before we dive in let’s take a look at the difference between a fixed and growth mindset.

A fixed mindset assumes that our character, intelligence, creativeness and the like are all static and that we simply cannot change them in ourselves.

A growth mindset on the other hand thrives on challenges and sees failure not as evidence of unintelligence but as a springboard for growth and furthering our existing abilities.

We manifest one of these mindsets from a very early age, largely due to the environment in which we are brought up in, the influence of our parents, teachers and friends. These mindsets have a significant impact on a great deal of our learned behaviours about ourselves and can impact on our relationship with success and failure in both a professional and personal capacity, which as we all know can ultimately impact on our capacity for happiness!!

One of the leading researchers in this field, Carol Dweck, has poignantly stated ‘the view you adopt for yourself profoundly affects the way you lead your life’. This is interesting and worth rereading. This concept suggests that if we view ourselves different then we can make positive changes in our lives. A good example of this is thinking and believing we are athletes and conducting ourselves in that manner with confidence and poise.

Dweck believes that we all lie on a continuum of fixed and growth mindsets depending on what it relates to. In terms of endurance sports, we might have a fixed mindset when it comes to doing an ironman believing it is too hard, that we are too old, slow and the list goes on. Whereas we might have a growth mindset in terms of nutrition as we want to learn more about it so we can shift weight to feel and look better. I find I have differing mindset at work, in training and in my general life and a lot of these differing mindsets can come down to positivity, past results, self actualisation, self belief and worth.

So, if you are keen to try and work on the growth mindset, I have a number of approaches that will help you on the path. As with everything in life, we need to identify when we are fixed in our mindset, examine why this is the case and then work hard to switch it over. Here are some ideas to get you started:

• Create a new completing belief in yourself, your abilities and your capacity for positive change
• View failure different – see it as an opportunity to learn and apply these learnings next time you are confronted with the same situation
• Cultivate your self-awareness – learn your talents, strengths and weakness, ask your coach, partners, friends and build up a dossier of yourself
• Be curious about things and commit to learning – ask questions like you did when you were a child and actually listen to the answers and be less closed to the world
• Get friendly with your challenges – know that the journey will be filled with challenges and be prepared to face them head on
• Do what you love AND love what you do – you will be more likely to succeed when you are passionate about it. Embrace the process and smile and enjoy it!
• Be tenacious – things are hard and take a lot of work to succeed, you must be tenacious and weather the obstacles, falls and dramas. Keep getting up and trying
• Inspire others and be inspired by others – do not envy others rather be inspired by what they have achieved, success breeds success.

As hard as it is, we can and need to all work on ourselves, both physically and mentally. We all have perceived limits what we have created for ourselves, however if you have belief in yourself and your ability to grow, to develop and to thrive beyond these perceived limits then anything is possible! You must work on identifying areas you are fixed in and try and work out why this is the case. Once you know the ‘why’ you can start to change the mindset and develop an unbeatable mind!

Keep training hard and recover well.
​
Coach Mon

Click HERE to learn more about Coach Mon!

By Head Coach Scotty Farrell

“Without a struggle, there can be no progress” – Frederick Douglass
 
It’s talked about regularly – in order to achieve that next level result, you have to be prepared to endure a good sold smattering of cold hard suffering on race day. But how many of you are prepared to ‘suffer’ just a little more than the rest, on a daily basis? How much are you really prepared to sacrifice in order to put yourself in a position to even attempt to reach the outer limits of what is possible? Do you take the easy option? Are you doing the mundane, extra little things, that makes the difference between a successful and mediocre performance?
 
These are big, somewhat deep questions – but honest questions nonetheless and questions that for those of you who want to go next level, need to be asking yourself on an almost daily basis. Stick a post it note on your mirror – “have you suffered a little today?”
 
The word suffer can mean a few different things depending on what angle you’re coming from, so let me explain what I mean when I say suffer, for the purpose of this article at least. Firstly, keep it in the context of triathlon and your life bubble, and relate it directly to your ultimate goal (ultimate goals – this is a whole other blog, but for now, let’s just go out on a limb and suggest that for most of us, this means putting together a truly honest, grit filled performance that you can step away from and smile with pride. Not so much a number on the clock, but a performance worthy of a deep, intrinsic smile and maybe a few tears of guts and heart). I digress (sorry, I’m a tangent master at the best of times – mum called me a day dreamer). Back to suffer and its definition.
 
The Oxford dictionary defines the word suffer as “To experience or be subjected to (something bad or unpleasant).” Let’s define suffer for our bubble as ‘putting yourself in situations you’d rather not be in and enduring it for want of facing fears and improving your weaknesses’ – much the same as the dictionary, but with a slight twist, geared at performance.
 
If you’re still with me and you’re willing to endure a few more tangents (possibly suffer a little), I will attempt to share with you, my thoughts and opinion on what it takes to suffer on a daily basis and take yourself closer to living your potential.
 
How to suffer 101

1. How big is your ‘why’? This is something we aim to spread and foster within the culture of T:Zero and speak regularly about. This is your reason behind your ‘being’, your ‘carpe diem’ – is your reason for doing this sport bigger than the comfort of your nice warm bed early on a cool winter’s morning? If it is, then your have your ‘why’. If it’s not, then you may need to search a little deeper until you find your reason why and make that sucker prominent in your mind – cause without it, you ain’t suffering one iota more than the next comfy soul. I believe this one factor is the master key to unlocking your ability to suffer on a daily basis – combined with a few of the following.
2. Get a coach – and I’m not just saying this because I’m a coach. Nobody said you have to do the journey towards mastering your process solo. Sure, the first part of any forward progress is you deciding where it is you want to be in life, but geesh, she’s a hard lonely road if you’re attempting to conquer your demons and reach your true potential if you’re trying to mono your way through it all by your lonesome. So, choose carefully, someone who inspires you, some with some street cred, someone who cares and is prepared to endure, feel the feels with you and will keep you sane/healthy in the process – all the while, gently helping you suffer a little, each and every day. The accountability, reassurance and guidance of a coach is huge – done right, working with the right coach for you is a must. When my ‘why’ and my motivation to go next level is at the forefront of my current focus, whether for life, business or specifically for endurance related goals – I get myself a coach and always will.
3. Get set up properly – if your goal is go next level, you have accepted your fate and are ready to suffer, you need to be organised. Unless your name is David Goggins, you are a mere mortal person getting amongst the daily grind and it’s our default mechanism to take the comfy, easy option, most days of the week. If you’re organised however, you’re taking the sleep in and do it later option out of the equation. Simple things like setting your bike, training gear and nutrition up the night before so you can get up and get amongst it in the early hours of the morning, can make that split-second decision a whole lot easier. Go to bed thinking you’ll do it all in the morning = sleep-ins and cuddles – we both know that isn’t going to help you suffer a little each day. Sure, it’s nice and I’m not saying cuddles and lie-ins aren’t required – but if you’re truly ready and willing to endure suffering, then get you’re A into G!
4. Work on your weaknesses – you’ve heard it a million times. But do you do it? I doubt it. “My left hip is tight and my lower back is sore” (If I had a dollar). Have you done your strength work, yoga, rolled lately? Working on your weaknesses doesn’t mean getting a massage every week (although this is very nice and good for the soul as much as the body). It means 2-3 times per week, consistently, for months/years on end, subjecting yourself to the planks, bridges, lunges, uncomfortable Yoga moves, rolling out your quads etc. The things we easily let slide are the things that make the difference. ‘Suffering’ and enduring working on your weaknesses are an integral part of you becoming the athlete/person you aspire to be.
5. Do it now – in a similar vein to step three above, you need to stop procrastinating and get it done. “I’ll do it later” won’t happen. Get yourself out of bed and do it now. Stop putting it off and just get it done. It’s so easy to put it off until later, but it won’t get you any closer to your goal. Stop making excuses for being soft  and lazy – do it now.
6. Love it – there’s no denying it, suffering is an integral part of what it means to be an endurance athlete. So, you may as well enjoy the pants of the process while you’re suffering your way through hours and hours of training each week, in pursuit of that stellar performance you’ve been searching for. Embrace the moments, the good and the bad, but mostly the uncomfortable ones. For those moments are the ones that build character and resilience. And most of all, smile your way through it, you chose to do this sport, so quit whining and get after it!

 
It’s a broad and subjective term is ‘suffer’. We can define it in a few different ways. But ultimately, it’s the collective ability to consistently put yourself in positions where you feel discomfort and work towards being a better person/athlete. You don’t have to be a navy seal and put yourself through hell week every day of your life, but if you want to take your performance to the next level, then you have to be willing to suffer, every day, period – even just a little.
 
Want to know more about Head Coach Scotty Farrell? Click here!