On the weekend of February 7-9, Goondiwindi will host its annual ‘Festival of Hell’, which encompasses the infamous Hell of the West triathlon (a 2km swim, 80km cycle and 20km run), now in its 29th year, and a number of additional complementary events the day prior on what is now known as ‘Super Saturday’. Described as one of Queensland’s most iconic long course triathlon events, HOTW is certainly one for the bucket list if you haven’t dared to attempt it already. Here are five reasons why we love this laid back, local long course race … ​

​​
​1. The diversity 
Uber competitive age groupers, professionals and social triathletes - this race attracts them all! Every year, some of Australia’s very best triathletes and a contingent of internationals descend on Goondiwindi to compete side-by-side with locals and amateurs, toughing out the relaxed but competitive long course event in some of the hottest, most challenging conditions of any triathlon in Australia. According to the HOTW president, the prize money on offer isn’t what attracts professional athletes, but the history of this iconic, community-centric race and the desire to ensure its survival in the “very corporate” IRONMAN world of triathlon. If you’re looking for a decent long-course hit out but need a break from the all-consuming M-dot, HOTW is for you!

2. The course
HOT HOT HOT. The Goondiwindi temperature in February (up to 38 degrees) is what sets this race apart. A 2km freshwater swim in the Macintyre River, followed by an 80km (40km out-and-back) flat cycle along the Barwon Highway, topped off with a 20km run back along the river (3 loops - perfect for spectators!), presents athletes with a formidable challenge, undoubtedly enticing to athletes who love to race in the heat. Due to the timing of the event, it’s a great early-year race if you’re ramping up Ironman training or even looking to compete in a team as a warm up for whatever is on the agenda for the rest of the calendar year. 

3. The community feel 
Nothing beats local hospitality, and Goondiwindi offers it in droves. With an average of 500 competitors, HOTW is big enough to warrant a well-organised and professional event, but still small enough for race morning bike racking! The relaxed and casual approach to this race helps to curb many a pre-race jitter, as do the local volunteers, assisting as ushers, aid station attendants and in a variety of other roles. The location of race transition - in the centre of the town at Goondiwindi Town Park - means the race (racking, transition set-up etc.) is also easily accessible for athletes and equally handy for spectators and supporters (no huge line ups to cross roads for better vantage points etc.). The race attracts a strong and loyal following amongst age groupers, with many competitors embracing the community event and returning to compete on a yearly basis, only adding to the laid-back and familial atmosphere.  
 
4. The weekend “festival” 
Recently rebranded as the “Festival of Hell”, events now span the entire weekend, and athletes of all abilities and their families can participate in additional races on ’Super Saturday’ including a 5 or 10km charity run “Gundy Inferno”, an enticer triathlon “The Firestarter” and “Hell Kids” - a kids triathlon open for ages 6-11. These events really encourage more local and family participation, adding to the festive atmosphere and offering the opportunity for an even larger contingent of athletes to descend on Goondiwindi without having to commit themselves to the formidable distances of the iconic HOTW race. 

5. Its “feel good” factor 
When you participate in local events like HOTW, the impact of both your time and money spent in regional areas like Goondiwindi cannot be overstated. Each year, this event benefits the Goondiwindi Region’s local economy significantly - every dollar spent by athletes on accomodation and local services helps to support the community, which is particularly important during these times of drought. In fact, HOTW is run as a not-for-profit incorporation and donates a significant amount of money back to the local community groups, sporting clubs, schools and charities who volunteer their time over the weekend. What could be better than knowing you are making an impact on a local scale, while doing what you love? Surely, this “feel good factor” will help to keep those mental demons at bay during the last 10K of the run leg… :-P 


Good luck to all our awesome T:Zero athletes racing Hell of the West next weekend! Remember to stay hydrated, have fun and give it hell! 

Injury time outs ARGH!  They seem to pervade the sport of triathlon, ruining race plans, creating DNS’s and sending the consistency of training into a complete shambles!  As an athlete when the pain subsides, you are just itching to get back in the game….. 
 
Or imagine another scenario - you have just returned from a glorious offseason of beach time on a tropical island, sipping drinks from cocktail glasses with small umbrellas …. And now with renewed enthusiasm you return back to training….
 
Or perhaps you are new to the sport, or new to one of the three disciplines of swim bike or run, and ready to tackle your training plan and first race.  For example a long time competitive swimmer, moving into triathlons ….
So what do all these scenarios have in common? Apart from likely being periods of high enthusiasm for training, they also represent prime periods for injury risk of the musculoskeletal kind…. the kind of injuries that, as a physio in my former life, had athletes knocking on the door and kept me suitably employed!
 
So, whilst this blog may not be your first choice read if you are in offseason lounging beside the pool, it is my intention that there are some useful gems that you will glean from your time investment here and it will help you avoid ending up in injury rehab or DNS land.
 
So please read on - this is TISSUE ADAPTATION 101. Whilst most of us have a decent understanding of improving cardiovascular fitness, often less thought is given to how your tissues, i.e muscles, ligaments, tendons and bones adapt throughout your training and racing cycles. 
 
It is quite often the case that your cardio fitness (also known as a central adaptation) improves well ahead of your biomechanical (or peripheral) adaptations and your tissues just can’t keep up.  Hello niggles or worse, hello injury.
 
What muscles, ligaments, tendons and bone have in common are they are LIVING tissues with a cellular makeup that changes and adapts to stress.  The concept of stress and adaptation of tissues is not unlike the concept applied to cardiovascular fitness.  For your living tissues to adapt, they must have an appropriate stimulus and then appropriate time to adapt. 
 
Tissues can adapt in both a negative or positive direction. Too little stress and tissues can weaken, resulting in a lower tolerance to stress.  For example after a period of detraining or injury, because of the reduced load, there is often a reduced tolerance to physical stress of the tissues.
 
At the other end of the spectrum, even with some fairly hefty training and resilience in the bank, there is often a breaking point.  An upper limit so to speak for athletes  - based on their genetic make up or biomechanics/ the way they move. Although this is a topic for another day, never fear, what you think is your upper limit may not necessarily be so and there may be steps you can take to extend this!

So, armed with some introductory knowledge on tissue adaptation, where to from here?  For now, the message is that positive adaptations in your tissues are forged through appropriate amounts of training stimulus with appropriate periods of recovery.
 
Be patient with the plan set by your coach,  and train with a measured sense of progression - your living tissues of muscles, bones, tendons and ligaments will thank you.
 
The reward for your consistency and patience is more glorious runs with friends, ocean swims with mates and bike rides along country roads.  Awesome!
 
Next up, I will delve into the first of our living tissues, our tendons.  Well, not because they are first on any priority scale but I know of a few high hammy and Achilles tendons having a party out there…  and if you know a few runners or triathletes you probably do too!!

---- Click here to learn more about qualified physio Coach Heidi ----

Now in its 37th year, the Noosa Triathlon Festival is the largest triathlon event in the world, and one of Australia’s most loved celebrations of all things multisport. Participation in the hero event itself is also virtually a rite of passage for budding triathletes everywhere and if you haven’t already, one to add to the bucket list!
 
Later this week, over 12,000 athletes will make the annual pilgrimage to the triathlon mecca of Noosa Heads. There’s something special about Noosa that attracts professional triathletes to train, live and race, and entices the masses to return year after year to participate in this iconic five-day festival.  Here are the five reasons we’ve got a giant soft spot for one of Australia’s most iconic events …

1. The Atmosphere
It’s big, it’s bustling and it’s busy, but Noosa Triathlon Festival is one hell of a celebration. Sure, you’ll probably come across an ego or two (or more) throughout the weekend, but big heads aside, the atmosphere and festival vibe is nurtured and encouraged by the organisers and embraced by the local community and athletes alike.
 
Timing-wise, it couldn’t be more perfect. It’s November – it’s Noosa Tri and it’s basically Christmas holidays thereafter. Work is winding down and everyone’s in the mood for a party. And there aren’t many after-parties bigger or better than Noosa’s, with a perfect combination of seasoned Noosa Tri veterans, elite athletes, newbie individual debutants and happy-go-lucky team participants just keen to have a good time!
 
2. The Complementary Events
he Noosa Triathlon Festival is just that – a festival! We love a good celebration of all things multisport and the five-day festival showcases so many awesome events to perfectly complement Sunday’s main race.  
 
Keen athletes can participate in variety of lead up events including the Noosa Run Swim Run, Breakfast Fun Run and the 1000m Ocean Swim. “Super Saturday” features the Noosa Superkidz Triathlon for all the aspiring junior triathletes and finishes off with the classic ASICS 5km Bolt and Australian Open Criterium races which are always fun to spectate.   
 
A steady stream of other events and activities across the weekend ensures there’s not a dull moment to be had, no matter your interest or ability.   
 
3. The Course
Even if large-scale races aren’t your thing, the one beauty about Noosa you’ll surely appreciate is the event planning and organisation. After more than 35 years running the event, its organisers execute with precision.
 
The race itself begins on Noosa Main Beach, which is generally calm and clear (breathe guys, last year was an anomaly!). No doubt veteran Noosa Tri athletes will be happy to wave those canal mud moustaches and monobrows of yesteryear goodbye!
 
The bike course is technically described as “undulating” but it’s generally flat (minus Garmin Hill, about 10km in) and traverses some beautiful hinterland scenery. If you’re fit enough, you should have a few spare breaths to appreciate the views.
 
A flat, one-lap out and back course through Noosa Sound, the run leg is a dream … provided you can get yourself onto it before the sun starts to heat things up! Crowd support is crucial here and there’s plenty of it, with spectators lining almost the entire distance. If you’ve been here before, you’ll have (not so) fond memories of that charming last-ditch detour through Dolphin Crescent we all love to hate. The only saving grace here are the friendly locals who voluntarily provide cooling services to struggling athletes via their garden hoses!
 
4. The Noosa Sport & Lifestyle Expo  
No Noosa Tri Festival is complete without at least one decent wander through the impressive Sport & Lifestyle expo. It’s hard to avoid too, given registration is in the same location at Noosa Woods.
 
For triathlon nerds and gear buffs, a stroll through the exhibitor displays to chat to product reps, sample the latest nutritional supplements and potentially nab a bargain or two is a must. One of T:Zero’s major sponsors Clif Bar will again have a great set-up so be sure to stop by and say hi to their friendly crew.
 
5. The Destination 
s far as local race locations go, there’s no doubt Noosa is an impressive destination. For athletes and their families, it provides endless options for food, activities and entertainment catering for a variety of interests. For most, local accommodations require minimum nights’ stay (generally 3-4) so taking a few extra days pre or post-race is a good idea if your circumstances permit. Whether you enjoy Hastings Street with its countless shopping and dining options or prefer to escape to the trails of the National Park, everything you need for a good time is within walking distance.
 
The location itself is also very spectator-friendly – on race day family and supporters can choose to find a space close to the finishing chute and soak up the excitement of the finish line, or avoid the hustle and bustle and instead opt for a shady spot along Noosa Parade and beyond (they are plentiful) guaranteeing a view of their athlete twice on both the ride and run legs, if they’re eagle-eyed enough!
 
Good luck to all our T:Zero athletes racing at Noosa this weekend, and remember to keep an eye out for Coach Scotty who will be handing out Clif Bars in the recovery area on Sunday with the Clif Crew! 

I think it’s safe to say my journey is incredibly similar to many who have ventured down the Ironman path. It began with a crack at a bucket list item goal of completing a triathlon to catching the ‘bug’ and suddenly an entire day of exercise is the ‘norm’.

The main reason to give an Ironman a go was to learn what it’s all about, to see if my partner Luke and I were those foolish folks that enjoyed an entire day of absolute punishment. Turns out we are, 3 down and no doubt soon to be planning the next one.

Safe to say it wasn’t all smooth sailing for Ironman number one, two or three. But what is an Ironman journey without a few rough days at sea? What do we take out of each time is experience, lessons and fun that we won’t forget. I am writing to share my experiences and maybe you are bordering on entering an Ironman for the first time or after years of experience you really relate to the ride we have been on.

In our eyes the first step when looking to do an Ironman is to engage a coach from an Ironman background, by chance I happened to meet another triathlon ‘freak’ Steve who hooked us up with Rich. It’s been a few years now and we are so stoked to call him our coach as well as be a part of the culture and crew that is T-Zero. Rich might have other things to say about coaching us, it’s never an easy task to coach a couple who request to be nearly joint at the hip but are of different abilities, for us, it works and he makes it work.

We chose Ironman Australia as our first stop. The first one was all about getting our bodies used to the miles that come with the long distance. That wasn’t without its hiccups, Ironman training is never an easy ask with full time work as many I am sure, can relate. The main obstacle that was thrown my way was Achilles Tendonitis greeting me with 4 weeks until the race. After some serious down time for the 4 weeks I had reached a point where the medical advice was positive enough for me to line up on race day.

Race day was a new experience, there was that sense of complete unknown ahead of us, and on top of that I had in the back of my mind how on earth will I get through this, four weeks of no weight bearing running (subbed in some water running) I have to run a marathon. That little back of the mind voice had to be silenced. The mindset was so important that day, my mind turned to the previous six months and the training I went through, I found confidence in that and kept positive.

As the race went on I was perfectly positioned on the bike and was rolling back into town with about 8km left, only to hear something go terribly wrong, I look back to find an entire de-railer hanging, while I was prepared for all things flat tyres and chains off, can’t say I travelled the course with a spare de-railer! Eight kilometres from home it was time to get my hiking boots on. I kept strong, it was just a hurdle, one I had to jump over and keep moving. Lucky as I was on my walk the mechanic turned up and 20 minutes later I found myself on a fixie bike and 7km of hills. What happened was completely out of my control, what I could do, nothing but accept and find a way to make the best out of a bad situation. I was there for the experience and accepted this was part of the experience. I managed to pull off a really strong run, with my Achilles issue I was stoked, I knew I could do it. The overall result was unexpectedly close to punching a ticket to the ultimate Ironman World Champs at Kona with the 20 or so minutes on the side of the road with a mechanical being the difference. That certainly wasn’t within my control and knowing that left me comfortable with where I was with my ability and gave me drive to continue the Ironman journey.

What next was always going to be on the cards, it was an incredible experience and we were ready to improve.
​
Ironman Texas was the decision. We caught the bug but wanted to expand our horizons outside Asia Pacific. The build was near on perfect and our goal for the race was to better ourselves in the sport we chose, this is important for me especially, Rich has taught me, the goal is the best out of myself on the day, my square metre, my race, my goals and that will lead me to do what I deserve. This lead to a solid day out for me but not what I knew was my full potential. An opportunity for a Kona spot a whisker away, a mere 2 minutes over 9 hours 30, but because that wasn’t my end goal it was easy enough to accept. That Kona spot would come when I have my best day and the external uncontrollable fall my way. I took my learnings and spent the next 12 months finding that continuous improvement and enjoying the adventure. 

​Next back on home soil we decided we were all in for Ironman Cairns, our own personal goals were set. We were all in, as mad as our friends and family thought we were this was ‘fun’. It was all going to plan until….
Four weeks before the race in the best form I had ever been in, 28km into my 32km run I tripped over, I am a clumsy person and it wasn’t rare for the odd trip over but this one was different, it was at pace and getting up something didn’t feel ‘right’. Turns out I fractured my elbow. The next 4 weeks was a mind battle but as the coach said, there was no time for a pity party race was on and we would get through it. At the time I wanted a pity party, but looking back he was setting me up for success. There was no time for me to be upset or stress over what was happening, it happened and I couldn’t take it back, we get on with it and remind ourselves what this is all about, our goal to get the best out of ourselves and to enjoy the process whatever is thrown our way.

Race day came, the arm, while it had not fully healed, I had the tick of approval from medical professionals that it was ok to give the race a crack. Swimming training had been non-existent, running was short and sweet and a nagging hip was sending a few signals to me, but it was on.

​Talking to Rich pre-race, mentally it was all about the path I chose to take was going to lead to either success or disappointment. The easy path was “tough race, tough conditions, I have a fractured arm, everyone will understand when I pull the pin” or “get on with it, pain is temporary and my arm is strong enough to get through this”. The day wasn’t without its twists and turns, the swim was a long way but I created my own path and stayed away from others, last thing my arm needed was to end up in a washing machine situation. The ride was amazing, that coastal road are just so beautiful the whole way and the run was full of on course support. Essentially throughout the day the path I chose allowed me to get on with the job. In this circumstance the mind helped the body achieve.

That resulted in my body giving me all it could on the day, 2nd in my Age Group and 3rd overall female age grouper and the big island. What a dream!

 By Senior Coach - Lisa Spink

By now most athletes know about run - walk strategies for endurance events. Obviously, it is mixing run intervals with walk intervals – no rocket science in that! But is this strategy confined to the completers or is it a sound strategy for those wanting to reach their absolute potential and why?

Let’s drive into some of science and practical applications of the run - walk strategy.

Initially a run - walk strategy was possibly thought of for those who didn’t think they could cover the distance running the entire way - so to be able to complete the event they used a run - walk strategy and it works.
Then it evolved and we saw elites, such as Jan Frodeno win Kona with a run - walk strategy. “Interestingly for a man with such prodigious speed and strength, Frodeno won more with conservative wisdom than brute power. When recounting his race, he gave much credit to his habit of walking through many aid stations on the run. He explained to Slowtwitch that slowing down to take in the hydration and nutrition and letting his core temperature cool down.  Ultra-runners use run-walk strategies in track, road and trail events again with the goal to improve performance not just to be able to complete the distance.

So, I think we can say a run - walk strategy is a legitimate strategy to be explored for improving your performance regardless of the level of competition. For some athletes this will mean losing the ego and doing as Frodeno did, using “wisdom” to reach their potential. Now, I say “explore” because some events and athletes maybe more or less suited to this strategy so as always N=1, but let’s be smart enough to use the best strategy for the event we are racing in.

Why do run - walk strategies work? This is an interesting topic in which an Assoc Professor friend from Universite Rennes II (France) and I have chatted about for several years following research he did involving ultra-running and fatigue (I was privilege to part of discussion group and a guinea pig for his research). So apart from the above important aspects sighted by Frodeno, which included the ability to take in hydration, calories and cooling the core body temp in the notoriously hot run conditions of Kona – there are physiological and biomechanical considerations as well.

The first, is the strategy can assist in controlling the RPE at the start of the run. Many athletes fall into the trap of extending themselves at the start of the run (either in a triathlon or in a straight running event) which can lead to loss of force and soft tissue ailments. In this scenario running speed eventually slows and unless the athlete has spent time running at the slower speeds, running economy can be compromised, running gait can change, which places stress on different mechanics and now both physiology and biomechanics can be affected. The loss of running economy starts the downward spiral of requiring more energy and oxygen to perform movements which are becoming more inefficient that require more energy and oxygen. With the possible change in gait, through loss of force production the risk of injury is increased.

Secondly, changing the gait cycle from running to walking and back again may play a role in conserving force production, muscle contraction and neuromuscular fatigue. Even though from a gross motor perspective running and walking may look similar the muscle involvement and kinetic chains are different and the neuromuscular pathways differ – therefore switching between the 2 modes may assist in prolonging the overall performance at high intensities.

Thirdly and not to be understate is the psychological aspect of the strategy. By the pure nature of the run-walk strategy, the event is broken into small manageable “chunks” for the athlete. The variety of both modes allows the athlete to continually reset and this can greatly assist in maintaining motivation. Again, by the pure nature of the strategy athletes can feel like they are running at a “better” pace while performing a run-walk strategy then the possibly unmotivating “slower” pace and “slowing” pace which can be the result of a continuous run strategy.

These are just some of the “geeky” theories behind the run-walk strategy but what does it mean for you the athlete. Here are a few tips.

1. Discuss this with your coach well before the event. Like all skills to be able to perform a run- walk strategy it needs to be practiced in training under as many conditions as possible. The finer details of the intervals need to be discussed, are you running to a time strategy (most commonly 13.5 / 1.5min or 9min / 1min) or aid station to aid station or is it terrain based (hike the hills / run the flats and descents etc). Whatever it is - it needs to be practiced well before race day.
2. When you walk - walk with cadence and light feet. There can be a tendency to over dorsi flex the ankles, over extension of the toes and strike heavily on the heels during walking intervals which can lead to injury (Shin, knee and hip just to name the obvious). Focusing on cadence when walking can assist in reducing dorsi flexion and toe extension and walking with light feet can assist with bring the foot strike back under the hips more.
3. A run-walk strategy does not start when you can’t run any more and can only walk… Run-walk strategies need to be implemented from the start – it is the only way to get the benefits from the strategy. It takes discipline, courage and for you to lose your ego as you let competitors run past you at the start - just remember where the finish line is. Where you are placed in the first 5km of the run is irrelevant - it is where you are at the end that counts.

I hope this has given you some food for thought and given you options for strategies in upcoming event.
Like always “happy athletes are fast athletes – love the journey to living your potential”
 
Happy days
Lise​

For those involved in the world of long course triathlon, you would be hard pressed to find anyone who hadn’t heard of the young gun talent of Ellie Salthouse.  The local Brisbane, 25-year-old has been taking the world by storm over the past few years showing she is a force to be reckoned with over the half ironman distance.  However, it hasn’t all been smooth sailing for Ellie and how she has found her “calling” within the sport is a story that will no doubt resinate with us all.

In my second year of living in Brisbane I was doing pretty well within the sport of triathlon.  I was 21 at the time and I had been racing a lot over the Brisbane summer, most races landing on the podium.  My coach at the time suggested I go and have a trial with the National Talent Identification program, which at the time was based in Carina.  I remember thinking “wow, if he believes I have shot to make the program then I have to try out”.  I remember getting to the pool and being surrounded by incredibly fit, lean and extremely athletic looking young rising stars.  My first thoughts were to turn and run, I felt like my stomach was about to jump through my throat.  However, I stuck it out and was grateful that my partner for the trial showed me a huge smile and made me feel a little more at ease.  Without going into detail of just how not cut out for elite junior racing I was at this stage of my life, I did leave that day having made a new friend, an enormously talented individual who had just returned from National Cross Country and not once made me feel in any way out of my depth.  I later learnt that that fit looking, happy and friendly girl was a 15-year-old Ellie Salthouse, her story and racing career I have been following closely since that day.  Last week I had the pleasure to catch up with Ellie over coffee, share some of those old stories, learn about her battles as an up and coming athlete and most importantly hear first hand how Ellie is taking her 70.3 racing career to the next level.

As a youngster, Ellie was an incredible swimmer and runner, she recalls having seen a weet-bix triathlon add as a junior and asking her parents to take her along to the event.  From there, is was evident that Ellie had a love for triathlon, “I started after that race at the Clem Jones Sports Centre in the Junior program and had some incredible achievements as a young athlete including 2 Silver Medals at the Youth Olympics and a 12th place at the 2012 Auckland ITU Grand Final”.  However, despite all of this early success and enormous talent, Ellie found herself at the age of only 20 hating the sport, not having a love for the racing and training and feeling an exhausting amount of pressure to continually make teams and qualification times, she had simply lost her “why” and belief in herself.  Ellie took a 6 month break from the sport and upon returning to Australia realised that perhaps her best years within the sport were still to come.  After some wise words from local triathlon legend Loretta Harrop, Ellie was put in touch with Siri Lindley, who in my opinion is one of the worlds’ most successful coaches.  “I knew as soon as I met Siri and had that conversation that she would be my coach, Siri made me find a love for long course racing and training, made me feel more relaxed and most importantly made me realise that I was only racing for myself”.  Ellie made the move to Boulder, where she still to date spends 6 months of her year training and being coached by Siri.  When hearing Ellie speak of her coach and the relationship they have it became evident to me that Ellie genuinely has a true love and passion for the sport of triathlon.  It is obvious that in one respect, Siri became Ellie’s saving grace and made her believe in herself and gave her the confidence to try her hand in the world of long course racing, a big move to make at the tender age of only 21.

Ellie shared with me some invaluable tips and insights into her training and racing world as I asked her some questions regarding her career to date and her plans for the future.  Ellie opens up about her dealings and learnings from 70.3 racing and kindly shares some of her thoughts regarding how all athletes, regardless of ability can get the most out of themselves, as well as provides some insights into her favourite racing locations and her dreams for the future.
 
What would be your best advice on how age group athletes can achieve their desired goals within the 70.3 distance?
“I think it is really important to have small goals each day, I find these help to keep you on track and accountable for your training.  I think it is also really important that athletes tick off all of those little extra sessions, the stretching, strength and core sessions, they certainly help in the long run and to avoid injuries.  I think it is also so valuable to have somebody who knows your goals, whether this be a coach or a friend or even a mentor, this individual will be able to help you at times when motivation may be lacking and help you realise your drive and your why, which is ultimately the most important aspect of success”.
 
What would you suggest as the most beneficial training sessions for athletes entering the 70,3-racing scene?
“Swim – I think it is really good for endurance and for mental toughness to do a hard set of 100’s with a very short rest cycle, only 3-5 seconds.  So, the athlete is completing 30 or 40 of these slightly under race pace and having very little rest.
Ride – I love a long bike ride over a 4-hour duration where the final hour is at target race pace.  I do all of my riding my perception of effort and have found that power limited my potential and also having that constant feedback of numbers on a screen distracted me from how I was actually feeling at any given moment.  I love this style of a training ride as it allows you to hit that final hour having already completed some volume and feeling relatively fatigued.  Again, great for not only physical improvements but also a mentally rewarding set.
Run – I find a good building run is again a really challenging yet mentally rewarding session.  Knowing I have completed some really hard runs where I am required to run hard over the final 15 minutes of a 60-minute run really helps me dig deep on race day and givens me the confidence in my ability to do this under race conditions”.
 
What would be your best advice to athletes in terms of maintaining a love for the sport and longevity in terms of their racing?
“I think the most important thing is you need to enjoy it.  You need to be able to listen to your body and have the discipline to rest and recover when needed.  I have a rest day every week during my off season and every two weeks in my peak training season will take a complete day off and away from triathlon.  I think also keeping on top of your strength work, stretching and massage will help keep the body well maintained.  You also need to have goals!  That is what drives me and motivates me every day, it will keep you accountable and make the process of training enjoyable and rewarding”.
 
What would be your top 5 tips for an athlete moving from the short course distance (sprint/OD) up to the 70.3?
“Keep some speed sessions in the swim, I found my swim training between these two distances relatively similar.  Make sure you include some long rides, I think at least 2-3 four-hour rides before the big day.  I think it is important to have regular long runs (90 minutes or so) but also equally as important to keep some speed in the run training too.  Nutrition is also such an important aspect of long course racing, and needs to be well practiced in training”.
 
To date, what have been achievements in the world of triathlon?
1: Challenge Melbourne 2016 winner – this really validated for me that I had made the right choice with my training and racing and had found my love again for the sport.
2: Silver Medal at the 2010 Youth Olympics
3: Boulder 70.3 2018 Winner – for me this is like a home race
4: 8th Professional Female at the 2018 70.3 World Championships in South Africa
5: 70.3 Los Cabos 2018 Winner
 
What would be your favourite 70.3 races and why?
“My favourite destination to race would be Cozumel, it is so beautiful there and I love racing in the heat and humidity.  I also love the course at Boulder.  It is a hilly bike and the run is mostly on trails, it is also at altitude which makes it even tougher”.
 
I am so grateful to Ellie for taking the time out of her busy day right off the heels of a runner up placing at Geelong 70.3 only two days prior to having a coffee with me in the heat and humidity of a Brisbane summers day.  Ellie is the type of person who just boasts a true love and enjoyment for the sport and having heard her story, is truly thankful she returned to the sport where she still clearly has so much more to give.  Her beaming smile radiates confidence and her attitude to training and racing is the perfect example of how hard work, consistency and self-belief can conquer all.  Ellie will soon leave Brisbane and head to the USA in preparation for 70.3 Oceanside in early April.  Ellie has a swag of 70.3 races coming up over the course of 2019 all with goal of lining up for the 2019 70.3 World Championships in Nice to be the number one female athlete in the world.  Ellie is a star to watch and even more importantly a genuinely lovely, kind hearted and caring individual who is one to keep your eye on in the year ahead.  No doubt all of us as athletes can take home something from Ellie’s sharing’s! 
 
Until next time…
Coach Em Quinn

What drives you on race day? What is your focus? Do you have a preconceived time or place you are aiming for? Or do you simply not want to come last? Are you crazy nervous in the days leading up to the race or even race morning?
​
Here is a little secret, that implemented correctly will keep those pre-race nerves at bay and will unlock your potential and crush any goal you may have previously set for yourself.
--------
So…when someone asks you what your goal at a particular race is – what do you say? I want to break 3 hours? I want to break 10 hours? I want to come top 10 in my age group? I don’t want to come last? I want to qualify for Kona?

Sound familiar?
​
The reality is, your time and your position at any given race is simply out of your control. Let’s focus on time to begin with. Time is only one type of measurement of performance and importantly, it is far too variable based on the conditions (heat, humidity, wind, accurateness of course etc). Do you start your watch when the gun goes off? Or worst still, do you look at your watch when you get out of the water? There is no benefit to either practice. If your watch tells you a negative story (ie slower) or even a positive story (ie a faster than expected time) all it is doing is giving you a false sense of reality as you head to the bike. The swim could have been long (or short), the currents, the chop etc could play an important part. Similarly with the bike and the run, if you are focused on a speed or pace then you aren’t focused on what is important during the race – your effort that you are giving that is not controlled by the conditions.

Reaching the podium or qualifying for Kona or even not coming last are all matters outside of your control as well. Where you come in a race is only a reflection your peers – not on your actual performance.

Let me give you an example. If your goal is to break 5 hours at a 70.3 and you have an ordinary day, walking the last 3km of the run but because it was a breathless day and a fast course you cross the finish line in 4:58. Whilst you have achieved your goal, you know that you didn’t put in your best effort and this sort of performance will still leave you searching. Similarly, if you have an unbelievable day in tough conditions and you cross the finish line in 5:08 – you are going to be stoked about the performance rather than the time.
In its most rawest sense, the goal in any race must be to get the most out of yourself. Your performance ‘P’ is measured by your ability ‘a’ multiplied by what percentage of effort ‘e’ you gave on the day. So for the boffins out there… P = a x e
​
The goal in training is to improve your ability in the sport. For most of the T:Zero Collective this is a long term process. When you turn up to a race, your ability is constant. You can’t do anything more to improve that. What the focus must turn to is the effort – what percent are you willing to give of yourself.

The secret to ultimate success in this sport is to focus on ALWAYS give 100% of your ability. You cross every finish line knowing that you have given your all and that the performance each race is a true representation of what you have been doing in training. The time, the place are both irrelevant.  If you focus on nailing each race, then it becomes a habit. You keep training hard, your ability will improve and there will be no doubts when your big race comes you will give 100%.

The athletes that have done very well in the past and who are doing well now are the ones that are prepared to go into battle in any race, no matter how important and no matter how fit or otherwise they are. The ones that struggle to pull out great races when it counts are the ones that don’t make it a habit. Pre race nerves are normal and often beneficial. The nerves should be there because of the personal sacrifice you have made to get to the start line, not about trying to achieve a certain time or place. Focus on only what is in your control (ignoring/accepting things that aren't in your control) and your prerace nerves will plummet.

Here is the sealer – If at every race from now and into the future, you focus on the performance being as close to 100% of your ability, not on the external outcome, then you will surpass and sort of material goal you had set for yourself along the way.

We work so hard on our ability through training to often sabotage our effort on the day. Stop thinking about the competition or a certain time, and start demanding from yourself everything you have in training and on race day. It is 'you vs you' and be making sure that is the focus, you will achieve more than you ever thought possible.

You have got this, so go out and get it!
​

The T-Zero camp in Bright – as an outsider coming in, it was not just a camp but a awesome week of learning, training and making new friends.
 
Why did I sign up for a Triathlon camp as a complete outsider to a T-Zero camp?
 
The motto I have lived by for a while is -“just say yes”.   Complimentary to my nature of being a serial experimenter with training, this ethos has launched me into some quite amazing adventures and often had me receiving race and event confirmations seemingly minutes after just saying “yes”. 
 
So, when I became aware of a week long training camp in Bright, a beautiful town in Alpine Victoria, and a central location to amazing bike rides and training opportunities – well, it was a no brainer, and before I knew it I had signed up.
 
I have spent more than a few years on the triathlon scene and its fair to say I know quite a few people in the triathlon world and in Queensland particularly. I am pretty familiar with the major coaching groups and a lot of the coaches. 
 
But T-Zero?  This coaching group was an enigma to me.  When I signed up to camp, my sum knowledge of T-Zero was that they were based on the Sunny Coast, did individual, online coaching and had seriously cool kit.  That was pretty much it. 
 
Having attended quite a few training camps over the years, I psyched myself up for a challenging week of physical training in beautiful Bright.  More importantly, I mentally prepared myself to embrace the usual training camp scene of athletes jostling for attention, variable coaching levels and training turning into athletes racing each other…. all of the unknown plus the fact that I was a T-Zero outsider.  I expected it to be challenging.  
 
So what completely surprised me about the T-Zero camp was that it was unlike any camp I had ever been on.  On day one, our coaches, Rich and Scotty, set the scene for camp week and a request to leave our egos at the door.  And what followed was quite simply one of the most enjoyable weeks of training I have ever experienced  -with a group of seriously awesome individuals.  I met athletes from all over Australia who had varied goals including endurance bike rides, ocean swims, triathlons, ultraruns and swim runs – athletes training for their own goals and coaches who were just as excited about these goals with as the athletes themselves.
 
The camp base, T-Zero headquarters, was a brilliant concept. Athletes were welcome at the coaches’ residence at any reasonable hour to chat with coaches, other athletes and relax whilst using the Normatecs. In addition to team dinners, we chilled here during education sessions including nutrition, goal setting, teamwork and an invaluable sports psychology session by legendary Grant Giles.  We are all now familiar with the “I am the sky, that is just a cloud” theory thanks Grant.  Now to put it into action!
 
The cycling opportunities were the obvious lure to Bright.  Some serious km were covered with plenty of opportunity to enjoy the scenery and chat with other athletes. As far as the individual sessions went, my favourite was Mt Hotham - mainly because it felt kind of epic cycling up there above the tree line for as long as we did and having a few challenging, but achievable gradients, at the end. For a group ride, I loved Falls Creek rolling along with banter all the way.  And just to top it off, having the opportunity to have another crack at Mt Buffalo at the end of a long week and long ride was pretty cool too - a bit of freedom to test some limits outside of a normally structured training week.
 
There were run sessions both in Bright and at altitude, swim sessions in nearby Myrtleford and open water swims in alpine lakes. The strength session and yoga at the Bright Fitness centre were an added bonus too and we connected with our inner zen.
 
Falls Creek training day was super inspiring with our awesome guest coach Annabel Luxford leading a run and swim at altitude – I don’t think we noticed the lack of oxygen as we chatted with her, listened to her training tips and enjoyed the scenery.
 
The local coffee haunts, restaurants and ice cream shops took a bashing by the team and the calorie consumption would have astounded any member of the general public.   Myself?  Well, I left a fairly decent mark on the Lindt chocolate stocks in town!
 
A lot was achieved overall in one small week –  swim, bike, run, education, socialising and great conversation. 
 
But, more than anything on camp, the one thing that absolutely stood out was the T-Zero culture. Everyone was treated equally and that everyone’s goals were considered equally important. That leave your ego at the door comment coming to fruition. That success on a session was more about turning up and giving your best rather than being compared to anyone else on camp.  And that everyone was there supporting each other to get the sessions done. Lots of teamwork in such an individual sport. 
 
So did my “just say yes” ethos serve me well?  It is completely obvious that it did – not only do I now know a whole new bunch of amazing people but T-Zero is no longer the enigma it once was. Thanks for an amazing week!

Heidi Sowerby

​My world-beating race nutrition strategy & tips for Mooloolaba Triathlon race nutrition
 By Richard Thompson 

​Triathlon can be an incredibly complex sport with so many different elements affecting an athlete’s race-day performance. Elements such as preparation and managing injury spring to mind, amongst others.  
 
At T:Zero Multisport, we do everything possible to get you to the race in your best possible shape. But once you arrive at the start line, you can’t possibly get any fitter. Only three things can impact the outcome of the day for any athlete:

1. Pacing
2. Mindset
3. Nutrition

Whilst any of our coaches are more than happy to discuss pacing strategy and provide you with the tools to take your mindset and make it a weapon, it’s your race day nutrition that I want to focus on in this article.   
 
Nutrition is something we certainly hold dear to us at T:Zero Multisport. Head Coach and Co-Founder Scotty Farrell is a qualified nutritionist and I was so grateful to have him in my corner for the Ultraman World Championships, particularly when it came to developing a plan of attack for my race-day nutrition. Further, having such a wonderfully long-standing relationship with CLIF Bar Australia, it wasn’t difficult to find the right nutrition within their extensive range to suit the plan that Scotty had developed for me.  Indeed, their help enabled me to live my potential in Hawaii last November.
 
Fuelling during an Ultraman is different to a standard Olympic distance triathlon in that you have the opportunity to fuel during the swim with the assistance of an escort in a kayak paddling next to you and further, there is no run off either portion of the bike leg; the result being that you can afford to eat heavily in the backend of the ride knowing that you won’t be running until the Day 3 double marathon. For Ultraman, our fuelling plan was based on grams of carbohydrate per hour.
 
 
SWIM – DAY 1 (10km)
 
In the swim, our plan of attack was to hit roughly 60 grams of carbohydrate per hour. Following the adage that one should consume small amounts often as opposed to a large amount at once, I was aiming to fuel myself with 15 grams of carbohydrate every 15 minutes (versus having one big hit of 60 grams at the one-hour mark). There are obvious benefits to this, most notably not overloading the stomach when you want your blood to be directed to other parts of the body as opposed to your digestive system only.
 
Obviously, it’s pretty difficult to chew under water and I didn’t want to stop swimming completely so the Citrus CLIF Shot Energy Gel (with 25mg caffeine) was my go-to here. To prepare, I squeezed the required amount into a drink bottle and added water, shaking it up until it became one consistent liquid. I then marked the bottle, indicating where I’d need to drink to for each 15-minute increment. This had worked perfectly for Ultraman Australia where we broke the world record and again worked well in Hawaii at the World Championships.
 
BIKE – DAY 1 (145km)
 
Both Day 1 and Day 2 were very similar in that we were trying to hit 80 grams of carbohydrates per hour. Again, I was aiming to digest something every 5 to 10 minutes, following the principle that consuming carbohydrates when your body is working hard is a lot easier when they’re ingested in small increments as opposed to one large hit. 
 
I managed to execute my bike nutrition plan with precision on Day 1, consuming only the CLIF Bloks in Mountain Berry, Strawberry and Margarita (extra sodium boost) flavours, aiming to take-in 1.5 packets per hour (roughly).
 
Once I crossed the finish line on Day 1, I went straight into recovery on the wind trainer to ensure I cooled down effectively, not dissimilar to how professional cyclists warm down during the big cycling tours. I also immediately consumed both carbohydrates and protein in the form of CLIF Bar’s greatest flavour of all time – Chocolate Almond Fudge.
 
BIKE – DAY 2 (275km)
 
We always knew Day 2 on the bike was going to be a long day, and during the first half of the ride my heart rate and effort was going to be much more controlled than in the back half. Therefore, whilst we were trying to maintain 75 to 80 grams of carbohydrate per hour, we were happy to consume some more solid food in the first hour of the day. This constituted a combination of CLIF Bars and the ever-trusty vegemite sandwich. Once I began climbing up the volcano (a 40km climb), I diverted to my Day 1 method of 1.5 packets of CLIF Bloks per hour. This continued until the latter stages of the day, whereby – for a complete variation - I changed to a bottle of diluted CLIF Shot Energy Gels.
 
This strategy and well-paced nutrition plan not only allowed me to feel full of energy but also maximised my ability on the bike without having sluggish side-effects at any point in time.
In the final 40 kilometres of the bike leg, I managed to average 303 watts; and this was after 7.5 hours of hard riding. I attribute a lot of this to both a well-developed nutrition plan and high quality nutrition products that complemented it perfectly.     
 
RUN – DAY 3 (84.4km)
 
A much more difficult prospect came in the form of the double marathon run from Hawi to Kona (point to point) on Day 3. Again, the plan of attack was to hit 70 to 75 grams of carbohydrates per hour. Throughout the day I relied solely upon CLIF Bloks, moving to Coke only in the latter stages of the run.  
 
Often, it’s not until the run leg that we as athletes get “found-out” on a nutrition level. On the bike, it’s generally always too early to know whether or not you’ve paced your nutrition well. Too much nutrition and you’re going to feel bloated as you head off out of T2, but too little and you’re going to feel lightheaded and despondent.  Whenever I feel that my mind is turning negative on the run, my first thought is to my nutrition. In my experience, the mind turning against you is the first trigger that you may need more fuel and it’s a good reminder to ask yourself how well you’re fuelling at that current moment in time.
 
My race at the Ultraman World Championships was executed with precision by my entire team and we were thrilled to cross that finish line in first place, in such a great state. While I couldn’t walk properly for a few days following, at no point in the race did I feel like I had a carbohydrate deficit or surplus. We planned and implemented our nutrition strategy to perfection and I am so thankful to CLIF Bar Australia for helping me perform at my peak.
 
Nutrition Tips for Mooloolaba Triathlon   
 
Pre-Swim

• If you’re an athlete that requires something solid in their stomach before a swim, lean towards the CLIF Bars. The quantity of bar consumed will vary depending on what you’ve practiced in your training
• Most athletes swim in the morning in training so this is a great opportunity to test your nutrition plan that you want to implement within an hour of your swim start on race day  
• If you don’t like or need something solid in your stomach, go with a portion of a CLIF Shot Energy Gel or a couple of the CLIF Bloks to get extra carbohydrates in your system before the gun goes off

T1

• This is not a time for fuelling
• Focus on controlling your heart rate and intensity and ready yourself for the ride
• A sip of water here is all you need

 
Bike

• Implement the carbohydrates/hour that you want to aim for (anywhere between 60 and 80 carbohydrates per hour is your honey hole here) but give yourself 5 to 10 minutes of leeway at the start of the bike to get your legs used to the ride
• Similarly, back off the nutrition in the last 5 minutes before you head into the run
• Consume CLIF Bloks or CLIF Shot Energy Gels during this leg

 
T2

• Another great opportunity to control your heart rate and intensity
• Focus on the job at hand which is getting your running shoes on and yourself out onto the run course

 
Run

• This will be largely dependent upon how you fuel with your runs off the bike in training, but, especially at Mooloolaba, I like to hit some carbohydrates when I’m running down the hill the first time. It provides a perfect opportunity to lessen your intensity and consume some carbohydrates – remember – small portions more often is much better than large amounts infrequently
• Avoid taking in too many carbohydrates when running back up the hill (into town) but again – small amounts often. I suggest CLIF Shot Energy Gels. If you find they are too thick, throw a couple into a flask with some water and shake to dilute
• If you’re well-nourished leading to the last climb up the hill before the finish line, then you’ll have enough on board to get you to the end in one piece

 
As always, when it comes to nutrition the overall principle is: do not try anything new on race day. Practice makes perfect so keep testing your nutrition and honing your plan until you’re 100% confident it’s right for you; then you won’t go wrong. 
 
T:Zero Multisport wishes everyone all the best for their training. Stay safe, and have a wonderful race at Mooloolaba.

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! 

​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

​It’s taper time, time to start getting fresh and prepping yourself for the big day ahead in a couple of weeks. It’s a time to reflect upon the work you have done, the sacrifices you and your loved ones have made for you to be where you are and to remember how lucky you are to be in a position to be doing an Ironman in the first place.
 
In a perfect world, we remain completely zen about it all, cruise into the race with linear, cool as you like emotions intact and crush race day like it’s a walk in the park.
 
However, this is so far-fetched from what normally goes on. For most of us, we go into self-sabotage mode. We reflect on our training, but rather than focus on how much we have done, it’s about what we missed. We begin to doubt our strength and fitness and enter into a somewhat negative mindset which from where I sit, isn’t going to help things in both the lead up and on race day.
 
Whilst hindsight is a beautiful thing, let’s instead bring our focus to what lies ahead, what we can control and how we can set ourselves up for a kick arse taper.
 
Control the controllables: we say it time and time again. There are a few things you have control over. Such as the few listed below:

• your perceptions/mindset/attitude about all of the things – keep things positive and focus on your strengths. Limit your time talking about your prep (what’s done is done- you can’t change it) and how you’re feeling- focus on how much you’re looking forward to race day and how tough but fulfilling it is going to be;
• your training and recovery – stick to the program set, sleep like a log and eat well. This is not the time to be cramming in last minute volume or sessions that your coach hasn’t prescribed. The hard work has been done, let the taper take it’s course and you will arrive to race day feeling amazing;
• your equipment (to a point) – make sure your bike is serviced, your shoes, goggles, helmet etc is all in good condition. Do it now. Obviously you can’t stop a random flat or mechanical, but you can make sure you have everything in as good a condition as possible to minimise the chances;
• travel and accommodation – confirm it and plan ahead, make sure you have a nice bed and quiet location;
• an itinerary/timetable of sorts – there’s so much going on in your head leading into a race without having to think/worry about where you’re eating, when and where you’re training, when you’re meeting your coach or team for a coffee etc. If you have all this written down or at least thought out, especially if you’re the nervy type (let’s be honest- that’s all of us), then things might flow a little easier for you;
• people – choose the people you surround yourself with carefully. Hang out with the peeps that keep you smiling and lift you up. And the ones who can put up with your rolling emotions;
• race guide/maps etc – read the race guide from cover to cover… a few times. Transitions and gear bags and special needs… lots to sort so read the guide and get it right. It’s good to be prepared and know what’s coming in an Ironman and this will help you.

 
Embrace the butterflies:
You’re going to feel nervous leading into an Ironman, particularly if this is your first one. But rather than trying to suppress these feelings and be super positive all the time, embrace the nerves and butterflies – it means you care and it really is a part of why we do this amazing sport. If we didn’t get the butterflies, it wouldn’t scare us and then what’s the point right!?

So embrace all of the feelings that come your way and whilst it’s important to keep things positive and focus on what’s to come, remember that they’re all a big part of the journey to that finish line. It’s a rollercoaster is this Ironman thing, with big waves of emotions - the better you can navigate your way through it all and stay mostly positive, the better your experience will be.
 
Enjoy the experience:
As mentioned earlier, it’s a time to reflect and be grateful for everyone and everything in your life that has lead you to being able to be where you are today. It’s a privilege to do this sport, so get out there and enjoy the experience, soak up the atmosphere, the highs and the lows, embrace it all! You deserve to be there, but you are also very lucky to be who you are – adopt an attitude of gratitude!
 
Go forth and race well. Find your flow, race with grit and above all, embrace everything that comes your way both in taper and race day. It’s one hell of a journey you’ve been on to get there and such a very cool moment in time it will be when you’re smashing down that red carpet like a young Jane Fonda!
 
“Things work out best for those people who make the most of how things turn out” Coach John Wooden
 
Coach Scotty Farrell

Click here to find out more about Head Coach Scotty Farrell

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

-----------------------
​
​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.