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. 

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:
 

• Mental health. It’s no secret that exercise makes you feel better (hello, endorphins). For me, this is a big reason why I’ve continued to train.

 

• Getting back to basics. T:Zero coaches time and time again speak about the benefits of getting back to basics.

 
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!
 

• Exercise as a way to spend time with friends/family. While this one is a little tricky, and social distancing measures still have to take place, during COVID-19 think about training as a way to spend time with a friend or family member – this is especially beneficial for those who live alone.

 
Getting out for a run with a friend can enhance the feeling of connection while living in a world of social distancing and isolation.
 

• If nothing else, think about your health. As someone who has been covering the pandemic for work over the last few months, it’s no secret that staying healthy is beneficial to avoiding infection.

 
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.
 

• Think about the long-term game. While races are being cancelled left, right and centre, use this as an opportunity to develop your long-term mindset.

 
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!”
 

• Try new things. Why not use this time to try new things.

 
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.” 

#liveyourpotential #tzeromultisport

With Coach Andrew Perry
 
As the world continues to grapple with the COVID-19 pandemic and everyone comes to terms with the measures needed to flatten the curve, such as social distancing and isolation, many race plans have come undone.
 
The IRONMAN World Championship, which was originally scheduled for October 2020 has now been postponed to February 2021.
 
The Gold Coast Marathon has now officially been cancelled. The Sunshine Coast Marathon has also been cancelled.
 
These are just some of most recent changes to upcoming events, to name a few.
 
And with race plans derailed everywhere you turn; it can be easy to get down and to lose focus.  As triathletes, we’re often told to ‘control the controllable’, a sentiment that rings true now more than ever.
 
To get through these global unprecedented events it’s time to change the mindset ­– to look at this as an opportunity for becoming a better you, rather than an absolute derailment of goals and plans; dreams you’ve worked hard to achieve.
 
It’s about shifting your perception of recent events and developing your long-term mindset.
 
Do you really need to race every other weekend, or every year to be a better athlete? Or can you still achieve great things – to become a better you – by setting smaller milestones that can take you on a journey towards not only physical but also mental strength and wellbeing?
 
My answer is: yes, you can. I’ve seen this in the athletes that I coach.
 
While the pandemic has been a challenge (for coaches as well) I’ve had the pleasure of seeing my athletes achieve some great things during this forced ‘downtime’ – without the stress or pressure of race days, race times etc.
 
Some of the notable improvements I’ve seen in my athletes, include:

• Two athletes achieving FTP increases of 8% and 15% respectfully in training.
• An unintentional 5km PB achievement in a training run – the athlete didn’t set out to achieve a PB, through continued regular training in lockdown, it just happened.
• An athlete completed a 10km run, in training, for the first time – without the need of a race to prompt the achievement.

 
So, my advice to athletes during this time is to look at the long-term (keep the bigger picture at the front of mind) while focusing on the short-term.
 
Improvements come through consistency – by ticking off sessions as they come, every day. It’s about actually doing the work.
 
Races will eventually come back – your racing calendar will once again be filled with exciting plans and race adventures.
 
But for now, rather than focusing on what you’re missing out on, focus on what you can do to get stronger; to build a great base; to work on your weaknesses.
 
With pools closed, why not focus on improving your running? If you can’t ride outside, why not focus on improving your technique on the bike while riding on the trainer?
 
How often do we get the chance to focus on our weaknesses? Use this time wisely – to your long-term advantage.
 
Without the added stress and pressure of short-term race goals, you can really get back to basics and build a stronger base that will set you up to achieve great things when we’re finally given the green light to race again.
 
If you do that, you’ll come out on the other side better than ever. 

Cheers

Coach AP

Click HERE to learn more about Coach Andrew Perry
 

By Head Coach Scotty Farrell.

Jack Johnson wrote a song about Bruce Lee. He changed the word ‘Bruce’ to ‘everyone’. But essentially, the song (called ‘Inaudible Melodies’) was all about how Bruce Lee was moving too fast for the speed of the camera shutters at the time. Imagine being that well practiced the camera couldn’t keep up? Do you think Bruce Lee started out at lightning speed? Or do you think that lightning speed came from years upon years of laying the foundations and building some slick neural patterns ?My guess is the latter.

What’s your point Farrell? I hear you saying.

Well... one of, if not the biggest things I see with athletes is this want to operate in the grey zone. Too fast to be easy, and too slow to be hard. A no mans land if you will, probably where you’ll find yourself during a marathon or Ironman - which is perfect for race day... training, not so much. The hard thing for us athletes, and coaches, is finding that zone of optimal easy endurance. Given, the majority of our training across the years is spent here (~80%), it’s important we get it right, right?

So, how do we nail it and make sure we are operating at a truly easy endurance effort, and not pushing that little bit too far into the grey zone?Without diving into a full blown lecture on ventilatory and lactate thresholds, let’s just say there are two important markers for endurance athletes, VT1/LT1 and VT2/LT2. The first one (your aerobic threshold) is what we want to stay under for the majority of our training and the second (lactate threshold) is a top end marker to base your interval and high intensity work around, and a handy marker to set training zones from. Without going into a science lab, coaches will get you doing some basic field tests/ time trials or analyse race data to determine these markers and set your zones. But there is a pretty easy way to monitor things for yourself and make sure you’re going easy enough, that also correlates really well with the above threshold markers.

The ‘talk test’. As simple as it sounds, if you can maintain a steady conversation whilst training (obviously not in the pool), you are on the money. If you find that you can’t hold a convo whilst ticking along, then you’re probably smoking things out a little bit too hot, and need to cool the jets and slow down until you get things under control. Another way I measure things myself is simply to try breathing through my nose... if I can, I’m zeroed in, if not, I pull on the reigns. I can’t underestimate the value of keeping things easy and ensuring you are training at the right intensity for your easy endurance training.

Time and time again, we say it, the research says it, and yet we still see the want to half wheel things. Dial it back, cool your jets and save some biscuits for when you really need them. Like race day or your high intensity focused sessions.

Try it and see 😉

CLICK HERE TO LEARN MORE ABOUT THE T:ZERO COACHING SQUAD

How many triathletes throw up their hands in exasperation declaring they are no good in the heat?!
 
Whilst there will always be challenges performing in hot environments, fortunately with knowledge there is power.  Power to take some steps to get better at getting hot.  Power to get across Noosa finish line in one piece!
 
Time to get your nerd on!  Thanks to scientists who study thermoregulation (the body’s temperature control), there is good evidence on how prepare and perform in hot environments.  Nerdy thermoregulation discussions could include terms such as acclimation, acclimatization, specifics of hormonal responses and explanations of heat transfer via convection, conduction and radiation.  
 
But science aside, the practical basics for us athletes are to understand the why and how of heat training.
 
Why do heat training?  Essentially, heat training, when appropriately added to your training program, will help you perform better in hot environments. Some of the potential physiological benefits of heat training are:
 
-       there is an increase in plasma volume, i.e more circulating blood – yes!
-       a reduction in heart rate for a given workload (pace in running, power on the bike) – a good thing!
-       sweating onset is earlier and sweat contains a reduced percentage of electrolytes – better cooling efficiency right there!
-       Lower skin and core body temperature – hello greater room to heat up!
 
Like any training strategy, you could also consider the potential psychological benefits of heat training.  With training is totally possible to change your mental approach to performing in the heat.  With all those benefits who wouldn’t want to transform into someone who loves the heat! 
 
But, before you head out for a run in the midday sun, upsides and downsides!  Heat illness is a very real possibility with any heat training so exposure must be controlled and progressed.  Know the warning signs of heat illness and seek medical advice should you have any concerns before starting any heat training.
 
Most athletes will heed to the warnings of heat illness way before they take themselves into the danger zone, but, as with anything, there are always outliers. Potential A type personality looking for maximum gain in the shortest timeframe possible?  Don’t be that athlete!
 
How to heat train?  Basically you can acclimatise (train in a hot environment) or acclimate(create conditions that expose you to heat).  In essence, the important part is that you want to get hot.  The stimulus for adaptation is the rise in core body temperature. 
 
Now you don’t need to have access to a fancy heat chamber or spend weeks in Asia to achieve effective heat training benefits.  There are lots of options.  Heat is heat (when it comes to raising your core temperature).  Options include:
 
-       Wearing extra layers of clothing whilst training
-       training indoors without a fan to cool you
-       create your own heat chamber in a small room with heaters
-       training in the heat of the day rather than the cool hours of early morning or evening
-       hot baths, saunas or steam rooms as a workout or post workout.
 
The research suggests most benefits can be gained in 10 -14 consecutive days of heat training. Options are to introduce it up to 6 weeks out from race day (this will require some maintenance sessions in the intervening weeks) or schedule it in the final weeks before race day.
 
Keen to start sweating up a storm?  Chat with your coach!
 
Like any new training stimulus, heat training needs to be considered as an extra stress in your training program.  It requires planning.  Extra attention to recovery is needed. Dosing the right amount of heat exposure is needed.  Scheduling of key training sessions alongside heat training requires thought.
 
Now is the time to think about getting hot! Invest in thermoregulation science before your race and your brain and body with thank you on race day.
 
Here’s to a sweltering summer of racing ahead! 
 
And to scoring that last age group wave start at Noosa Tri!
 
Cheers
H

CLICK HERE TO FIND OUT MORE ABOUT COACH HEIDI SOWERBY

​The quest for the seemingly elusive “balance” between training and family is a journey many athletes eventually find themselves on (if they’re not already there). Finding this balance may be difficult, but for most athletes with families it is the key to achieving both success and longevity in the sport of triathlon.
 
Training for a triathlon (particularly long-distance) can be incredibly time-consuming. Yes, perhaps it would be easier to put your own health and wellness goals on hold for a few years until the kids are older or throw it all in the “too hard basket”, retire from the sport altogether and embrace your dad bod (or mum bod) with open arms. Balancing training and family life can be extremely difficult. Add work commitments to the mix and it can all swiftly seem like an impossibility (especially if both partners are training for events simultaneously) – too much, too hard. But there are so many physical, mental and emotional benefits to keeping fit and healthy and maintaining your athletic goals and hobbies, for both yourself as an individual and by association, for your family too.
 
At T:Zero we’re no stranger to this challenge. Many of our coaches are both parents and athletes themselves, faced with the same task of balancing family, training and work commitments on a daily basis. To this end, we’ve put together a list of tried and tested strategies that may just help you to master that elusive balance in your own domain.
  
Strategy #1 – Engage your family
 
Bring your whole family along for the ride so that it becomes the “family goal”, not just your personal goal. Besides, everyone in the family will play a role to enable the achievement of this goal. Yes, you are the athlete, but your family has an equally important role in other areas to ensure things keep tracking along. Including your family in your goals and allowing them to take part in helping you achieve them will help to maintain the family/training balance and ensure your family enjoys the journey too.
 
Some ideas to consider here include:

• If you have younger kids, put them in a running pram or a bike caddy and take them along on your long runs or cross-train with trail rides – this offers an extra boost to your training session and an opportunity for you to spend time together, getting fresh air and sunshine!
• Organise a family activity (such as a picnic) at the end of a big training session – do a trail run session in a national park and meet up afterwards for some quality family time
• Encourage your kids to do some yoga, body strength or stretching sessions with you -  kids generally love these activities and will benefit from them too
• If you have older kids they might enjoy riding their bikes alongside you during long runs. Let them play the role of “support crew”, caddying water, gels etc. for you

 
Strategy #2 – Training Time Management
 
Mastering your time management when it comes to training sessions is another key strategy that, when perfected, can really ease the pressure.
 
Think about incorporating lunch hour workouts during the working week, running or riding to/from children’s sporting games on the weekend, or squeezing in an open water swim during a beach trip while your partner supervises the kids, then swap over to allow them the same opportunity.
 
One particularly oft-practised and effective training time management strategy is to rise earlier and train when your family is sleeping. This way, neither party misses spending time together (or time spent away from family during “operating hours” is considerably less).
 
If you are having difficulty mentally processing setting a 3am alarm, think about going to bed earlier to ensure your total average hours of sleep are still maintained. Remember, if it’s important enough to you, you can make it happen.
  
Strategy #3 – Master your preparation 
 
There’s no denying it. You must be organised – on a completely different level.
 
Early morning swim session? Pack your bag the night before. Early morning bike or run session? Pre-fill and chill your water bottles, charge your Garmin, bike lights, head lamps and phone the night before. Set out your kit. The night before. If packing school or work bags and lunches is on the daily “to-do” list, make sure these are done the night before.
 
The aim here is to make everything as easy as possible in the morning, primarily for two reasons. First, you have fewer excuses to ditch your session when that early morning alarm goes off. Second, these small steps add up and mean you’ll have more time to actually execute your session. Yes, half a session is better than none but a complete and honest session should always be the goal.
 
Dual athlete households would also benefit from considered collaboration with their coach or coaches with respect to allocation of training sessions, building in scheduled family time and coordinating the programs to ensure neither athlete has to sacrifice or compromise, as a general rule.  
 
 Strategy #4 – No excuses
 
In the time before you had a family (if you can remember it), you may have regularly succumbed to the temptation to skip assigned sessions and instead play “catch-ups”. Now that family commitments are in the picture, the temptation may very well still be there, but the opportunity will rarely be. Not only this, but it’s extremely unfair to expect others who are relying on you to grant you leniency on a regular basis and/or during allocated family times.
 
All athletes miss sessions every now and then but realising this is even less of an option now your time is spread thin, is important. If you miss a session, don’t beat yourself up. Move on. But as a general rule, make the commitment to be committed to your sessions and remember … if you [press] snooze, you lose.
 
 Strategy #5 – Be realistic
 
You’ve just had a baby? Perhaps now isn’t the time to sign up for an Ironman. But the beauty of triathlon and endurance sport is that there are so many avenues to explore.
 
Now might not be the best time to start focussing on a Kona slot, but it may be the perfect time to compartmentalise and focus on honing your skills in one of your weaker disciplines. Build run strength by participating in some trail runs, or sign up for an open water swimming event and focus on perfecting your technique and feeling more comfortable in the ocean. Training for only one discipline as opposed to three can free up a lot of time! Alternatively, you might consider signing up for some sprint distance races and concentrate on speed work. If you’re in the sport for the long-haul then honing your skills in specific areas will not be a waste of your time or effort. On the contrary, it can make you an even better athlete!
 
 And in the end …
 
When it all seems too much, remember that your family loves you – and they would much rather witness you love the journey than hate every moment until race day.
 
Incorporating some of the above strategies into your training preparation and plan of attack will ensure that both you and your family will love the journey – and if you can manage this, then you are 90% on your way to a cracking race.
 
There is no perfect situation and rarely is it all smooth-sailing, but if you make an effort to keep your family happy and incorporate them into the journey it will almost always result in less conflict.
 
Above all else, remember that clear communication is paramount and sometimes you may need to be a little more flexible and a little less selfish than you were in your past life as an insular triathlete.
 
One thing’s for sure, there’s nothing more rewarding than crossing that finish line with your family cheering you on, knowing the result has been a true team effort. 

“How long are you going to wait before you demand the best for yourself?” - Epictetus ​

If you are living in pocket of the world with less than favourable weather conditions, like myself and many of our Tzero athletes, dealing with these elements can be a real challenge. In the tropics, we have extreme heat for six months of the year with insane humidity, coupled with cyclones, wet season and other dramas which impact on our ability to ride and run outside.

It was during the recent monsoonal low where it rained for nearly four weeks straight that I found myself loving my indoor sessions and really starting to see the benefits and gains that come from indoor training. I know most people hate to train inside and will give you a brilliant argument of why you should be training in all weather conditions. I can see the benefit of training across all conditions BUT when it is not possible due to your own safety you need a solid option B and sometimes here, it's option C!!

I will add a caveat to this article and put it out there that I am a massive fan of indoor training regardless of the weather. This love of the trainer and treadmill was borne from the fact that I have had two very serious bike accidents within 4 weeks of each other in the past 2 years that has left me lacking confidence (it is growing, albeit slowly) and recognising the gains that indoor cycling especially provides me with very structured workouts. Couple this with the fact that I love to sit in front of the TV and watch cartoons and listen to podcasts and I will happily spin away for hours on end!
 
Here are some of the benefits I have experienced from my summer of indoor training!

1. Safety – we all know how dangerous riding on the road can be, couple that with broken bottles and people driving at you and it is a recipe for disaster. Training inside removes this concern and allows you to focus on the session.
2. I am doing the Peaks Challenge in a few weeks and indoor bike training has allowed me to use the Zwift platform to ride up hills and then find more hills and keep going. I have found this to be an excellent tool to make sure you get the hills in each week and you don’t have to worry about coming down hill on slippery roads!
3. Being in a strict Zone 2 running phase, the treadmill is an excellent tool to hold your pace and heart rate to the prescribed zone and number. Treadmill running ensures you are consistent with your cadence as well and removes some of the impact of road running
4. Indoors training allows you to train when and where you can. It removes a lot of preparation time and allows you to get a solid session completed in a timely manner. Indoor sessions are gold for time poor athletes!
5. The big one for me is the building of mental strength whilst training inside. There is no hiding, no stopping at lights and no coasting down a hill. You have no wheel to sit on and get a free ride, it is all you and if you keep focused on the power numbers you are prescribed you will build your resilience to suffering and build a lot of solid mental toughness!

 
Some of the biggest names in cycling and triathlon spend a significant amount of their bike time inside. Matt Hayman won the famed Paris Roubaix simply by doing Zwift sessions whilst recovering from a broken collar bone. He did not do a single outdoor session before the race and not only did he hold and improve his fitness levels whilst recovering from injury, but he won a race that is so demanding and requires super human mental toughness and strength. In triathlon, Lionel Sanders openly supports indoor bike training and is a massive fan of Zwift as is Jesse Thomas. Both these pros have their own group rides on Zwift and are very interactive with other riders.

I know indoor training can be a mental challenge, but the next time you are programmed an indoor bike or run session, instead of seeing the negatives (it is boring, I hate it, this is stupid etc) see the positives, jump on and embrace the challenge and see the changes occur in your mindset and attitude! Pretty soon you will be a fan of the indoor sessions and you WILL see improvement in your techniques, performance, numbers and mental toughness!

Enjoy your training and be safe!

Coach Mon

​
​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

By Coach Lisa Spink

So we are all now well into the year, we have poured over endless race calendars, finally locked in our goals for 2018, paid the race entry fees, booked the flights and accommodation BUT now what!!?

​Now it is time to put a plan in action.

If you really want to achieve your best you need a plan that is made for your lifestyle, your family, your work and well simply put  - YOU. That is where TZero comes into its own – with fully individualized, custom programs with 24 / 7 access to your coach and you can be anywhere in the world.

Now you have a program and coach you can trust to support you in achieving your goals BUT the job is far from done. I like to say there are three A’s to “Living Your Potential” and here they are.

A – Attendance. Without doubt the key to success is training consistency. Looking at the current world ranking, stalking your competitors on social media, researching the wattage of the Tour De France winners or finding the latest and greatest gadgets to add to your racing kit can all seem important, but nothing is more important then getting the training done. I am not saying this is easy, endurance training is tough, it takes dedication, commitment and sheer determination – but for most of us that is what draws us to it. There will be times when you are smashed and the thought of that 5 km swim set, 6 hour ride or 2 hour run is just too much to handle  - this is where the 5 minute motivation trick comes into play. When times are tough, instead of looking at the total session, thinking it is all too hard, ignoring the alarm, rolling over in bed and feeling guilty all day because you missed a session,  just look at the first 5 minutes. Put your training gear on, get to your training venue and complete the first 5 minutes of the session. You will find once you get through the first 5 minutes more often then not the rest of the session will roll on and you will have gone from completely missing a session to attending and completing at least a large portion if not the whole session. Attendance equals consistency which equals results and every session sessions starts with the first 5 minutes.

A – Application. Whilst turning up is the first step towards success, it is really what you do when you get there that takes you to the next level. As TZero coaches we spend a lot of time on planning your season, your macrocycles, your training weeks and then right down to the durations and intensities of each set. As one of the head coaches commented to me, if an athlete is doing 10 sessions a week and does an extra 5 minutes each session, that is an extra 50 minutes per week of training, similarly if you cut sessions short. Adding or missing parts of sessions, increasing or decreasing prescribed intensities and changing the times / days of sessions can all dramatically affect the outcome of the training program… In a negative way! That’s why you have access to your TZero coach so they can make decisions on any changes that may need to be made for whatever reason. This not only applies to duration and intensity, it applies to skills and intentions. The greater you hold yourself accountable to performing skills during the sessions the greater your success. Application is all about performing each session as it is prescribed with the greatest amount of purpose possible.

A – Attitude. This is the game changer between the good and the great. Listen to yourself when you talk and you will get an insight into your attitude. What do you relate to?
I want to achieve X or  I can achieve X?
I have do X session or I will do X session?
I was (insert excuse here ie sick / injured / the training program was wrong / had a mechanical / weather was bad, watch / computer / power meter didn’t work) so I could of  gone faster /  finished on the podium / got a qualifying slot or I did everything I could on race day and I will keep learning and getting better.

When you listen to the greatest athletes in the world, their attitude center’s around
                I can ……………………..
                I will ……………………..
                I did ……………………..

You are in control of your own attitude – just like swimming, riding and running – keep training your attitude towards - I can…, I will… I did …….

Good luck to everyone in 2018 – “Live Your Potential”

Happy days
Lise

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​Coach Lisa Spink is one of the best endurance coaches you have never heard of! With over 20 years experience and incredible stable of results, we are super proud to call her a T:Zero Multisport Coach.