THE T:ZERO BLOG
Free advice, content and media for all. It's our way of giving back to the tri community who have given so much to us. Enjoy!
|
We’ve been asking the big questions behind the scenes in the coaching camp. Number one and two on that list have been… What’s our purpose, and what are our core values?
A purpose, put another way, ‘our why’? Is the overarching purpose behind why we choose to pursue the things we do. If you ask yourself why you do something enough times, and sit with it, you will likely get to the root of what it is that drives you, or not. Ultimately, a big goal or purpose should be intrinsic to you, and not forced or doing something because of some external factor. For the coaching team at T:Zero, our purpose lies, simplistically, in “helping others”. Digging deeper, we want our athletes (real life human beings with complex lives- like all of us), to attain growth, achieve their goals/dreams, and experience fulfillment and fun in their training and events. We coach because we love the sport and the people in it. We want to share the research, the collective experience, and the art of what we have learned over the many years of coaching and racing, with you, the individual. Falling alongside our purpose lies our values - the concepts that guide us on our journey, and hold close to our being, as we navigate our way in helping, and guiding athletes on their own growth journey. Our core values shape who we are as people, and work together, with our purpose. Humility - realising that we are all unique and at various stages of growth along our journey. With an element of stoicism, we are confident in our decisions, but without the need for bravado and egotism. Large egos have their place, but in the T:Zero culture. Courage - tackling our fears head on and having he vulnerability to attempt hard or new things is scary. But as we know, growth lies on the other side of those fears. And we need the courage to do this, every day, and fear…less. Curiosity - ask questions, learn new stuff, be that ‘but why’ kid. Learning, and growing is the essence of life. And every opportunity taken is a lesson to be had. Stay curious. Resilience - having an unwavering resolve with our/your goals. We never give up hope, and stay the course, no matter what obstacles come our way. Communication - A+ communication lies at the core of what we do as coaches and athletes. Clear and concise communication is so important. Let there be no assumptions. Empathy - the art of truly listening, hearing someone, then understanding what a person is going through is difficult. But we are here to connect with and understand as best we can. Integrity - being honest and staying true to our moral principles. Your actions should preach louder than your words. Fairness - treating everyone equally and fairly, no matter the experience or skill level. Respect - it goes without saying that, like fairness, everyone should be treated with empathy, and respect. Treat others as you wish to be treated. All that might sound fluffy and like a bunch of words, but we can assure you, they are there to guide us on our own journeys as coaches. We have big plans for our athletes, and our coaching team. Big plans require collective growth. And collective growth happens when we work together, moving forward on the same paths. We are in for the long haul, on the journey of growth. Ultimately, we are all in this sport for the love of it. For the obstacles, and for the search towards growth of the unknown variety. All we know now, is that we are all in, and we’re in it together. Thanks for coming along on the ride. Coach Scotty Head Coach and Co-Founder
0 Comments
Julian Bennett Adelaide, South Australia ‘Identify a goal. Do something different. Just get up and out, you’ll feel better for it!’ This month, our Fast Five feature athlete is Julian Bennett, who has been participating in triathlon and endurance events for the past three years. Julian has completed IM Cairns (2019 and 2021) and Iron-distance event “Bootleg Busselton” in 2021 (a locally organised ‘unofficial’ Ironman held in Adelaide), amongst other races. Julian enjoys the endurance aspect of the longer, iron-distance events and counts his proudest triathlon moment to date as going sub-10 hours in Ironman. He’s a member of the Adelaide-based Lakers Triathlon Club, enjoying the community aspect and the variety that comes with training for three disciplines. Julian’s favourite race to date is “Bootleg Busselton”, where he says although only a handful of athletes participated in the locally-organised event (in lieu of IM WA 2021 due to covid border restrictions), the personal and community feel and knowing the volunteers made for a truly unique day of racing! Outside of triathlon (time-permitting), Julian likes to try different sports, having dabbled in rugby, tennis, sailing and kitesurfing in years gone by. Although only training with Coach Rich and T:Zero for a short period of time, Julian is enjoying getting his head around a different approach to training. He’s currently focussed on his ‘A’ Race - Ultraman 2022 – with a warmup stint at Huskisson at the end of this month. All the best, Julian! Why and how did you get into triathlon/endurance/multisport? I have uncles that have run the Himalayas, cycled up Kilimanjaro and all sorts of adventure races and a brother that is always up to something crazy. But for me it all started with drinking with said brother… Usual story – I was reaching forty, and we always try to think up crazy challenges to do in the future...so we made a deal that night that we would do an Ironman the following year (at the time both of us had young families and weren’t particularly fit although we had done mountaineering and half marathons as well as reasonable level team sports etc. in the past.) I trained for a year and completed my first Ironman which was a little bit of an anticlimax in terms of achievement to be honest, so I kept looking for something bigger…. Now, why am I doing Ultraman? Well, that’s entirely Tessa Moorfield’s fault 😉 (NB: Tessa will be our Fast Five athlete for March 2022). What hobbies/activities do you have/do outside of triathlon? I’m a member of the local surf club and do patrols now and then. I’m also involved in a couple of social enterprise/foundations. But most of my free time outside of triathlon and work is with the family, my son and his soccer, daughter and gymnastics and netball and travelling with my wife (and kids). What motivates or inspires you to train/race/participate? To be the best I can be with the resources I have. There are always mini rivalries and match ups that make local races interesting. Have you ever had an apparent training or race day “failure” that has set you up for later success? My Di2 began to fail intermittently on my last ride before I was preparing to pack up the bike for Busselton. It turned out the battery had a poor connection so if it hadn’t happened then it probably would have happened during the race. Effectively, I lost out on one last big training ride, but had a great race in the end. Do you have a race day mantra? Or something you think about to get you through tough periods during the race or calm your pre-race nerves? Not really. I often find myself thinking back to the tough training days and remembering the effort put in to get to this point. For tough periods I usually try to work something out (like a complicated maths problem) as a distraction or go into a zone of just concentrating on my footsteps or something. For Ultraman, I’ve set up a MyCause page (https://www.mycause.com.au/p/276318/ultrahuman-effort-for-purpose) which I think will add an extra motivational dimension.  Is your next race tipped to be hot? Do you suffer in the heat? Could hot water immersion be something you can add to your preparation? Acclimatising to hot conditions has posed challenging scenarios for many athletes and coaches in the past. Traditionally, many athletes would perform intense exercise in the heat. This could involve training in the middle of the day or in artificially hot climate chambers to acclimatise. However, this practice produces inconsistent results, can be expensive (either using chambers or traveling to hot climates before the event), impractical (no access to hot conditions), and somewhat risky if it is performed in the taper phase of the preparation. There are studies coming thru seeing post exercise hot water immersion having larger adaptations and adaptations being held for longer, compared to traditional intense exercise in heat. Some studies are showing adaptations from hot water immersion being maintained for 2 weeks allowing athletes to perform tapers without any interventions. Hot water immersion involves bathing up to your neck in 40c water for 40 minutes post exercise for six consecutive days, up to 14 days prior to your event. It is brutal. Having had an athlete go thru the protocol – be warned, it is tough!! Like all research and interventions there is counter research. Those who live in already hot conditions may not benefit as much, if at all, and the more trained the athlete, the smaller the advantages (this is a pretty standard trend – but the more trained the athlete, the more the accumulation of small advantages is critical). My advise is N=1… Talk with your coach and see if this is relevant to your race. Maybe test it in a “C” or “B” race, or before a testing week. My rule of thumb is nothing new on race day – which extends out to tapers – if you want to experiment – awesome - just pick the appropriate time. Also, I really believe knowledge is power so here are some papers pasted below, on Hot Water Immersion, for you to geek out on. Happy reading!! Coach Lise https://www.sciencedirect.com/science/article/pii/S144024402100133X?fbclid=IwAR3im9Ei-7cun3wfpq5z8ftUVNAFepij9eAjyms6O331NeeBPBcFMuIAs_0 https://www.frontiersin.org/articles/10.3389/fphys.2019.01080/full https://journals.humankinetics.com/view/journals/ijspp/16/4/article-p480.xml  Image source: VCG Photo
T:Zero is excited to announce a new partnership with Fuelin, customised performance nutrition plans for triathletes. We’re big believers in referring our athletes to multisport-focused professionals and for years we have been asked by our athletes for guidance on who to see or where to go for nutrition advice.  What is Fuelin?
Fuelin is the essential triathlete nutrition program created by experts. It maximises your performance by addressing three key areas – energy, hydration and gut issues – and best of all it syncs directly with your T:Zero coach’s training plan and Training Peaks. Aligning with the T:Zero philosophy, Fuelin is focused on providing customised and tailored plans to suit the needs of all athletes. Strategies for Nailing Triathlon Nutrition To launch our new partnership, Fuelin Coach, Scott Tindall – nutrition coach to professional triathletes and expert advisor to companies on nutrition produce development and health optimisation – shared practical insights and takeaways with the T:Zero community for fuelling for optimal health and performance. Understand your baselines Recognise your starting point and know where you are heading. Three common baselines to consider:
Practice your carbohydrate intake It might sound simple but pre-plan your carb intake and practice managing it leading up to race day. Without practice, taking in 60-90g of carbs per hour on race day to get through to the finish may lead to GI distress. Understand your sweat rate data Knowing your sweat rate on the bike and run, especially in hot, humid conditions is beneficial for optimal performance. Learning to manage your sweat rate to ideally 2-3% of body weight loss will enable you to establish an effective hydration strategy to perform at your best. A three macronutrient approach Protein, carbohydrates, and fat all play a critical role for endurance athletes. It’s important to recognise how macronutrients impact your performance, your recovery and your general health. Missed the T:Zero and Fuelin launch? Catch up the on-demand here. In addition to these strategies, Scott shares insight about pre-session nutrition, in-session fuelling and hydration and post-session nutrition, discusses supplements and answers our athletes’ nutrition questions. Interest in learning more? Contact T:Zero here and Fulein here.  Greg Woodward
Sunshine Coast, Queensland ‘Have fun. Enjoy the feeling of completing self-challenging events and being surrounded by likeminded people. It’s amazing that the more training you do and more effort you put in, the luckier you get.’ This month, our Fast Five feature athlete is Greg Woodward, who has been graced by Coach Lisa’s gruelling swim sets for the past two and a half years! Greg’s been participating in endurance events since taking on the Yeppoon Half Ironman in 2006 (after which he vowed never to do anything like it ever again …). After a brief five-year hiatus, he returned to endurance events to compete in marathon swims and Surf Lifesaving and hasn’t looked back, completing numerous events including winning the iconic Magnetic Island to Townsville swim in a shark cage towed by a fishing trawler! Greg’s favourite thing about endurance swimming is training (yup, he said it!), believing there is nothing better than looking at a set which you know will be challenge, but once complete – has entirely transformed your mindset. Also, being able to eat whatever you want with minimal guilt gets his big tick of approval! On the downside, his least favourite thing about long distance swimming is the chaffing (which is “the pits” – pardon the pun!). Greg counts his proudest moment as anytime he races and finishes where his family is at the finish line, in his own words “there is not a larger emotion enhancer than when your wife and kids are standing there cheering for you after you have given 100% in a race”. Outside of swimming, Greg is the head of Surf Sports at Coolum Surf Lifesaving Club. He regularly competes in local branch titles, endurance, state and Australian titles. Greg’s current focus is completing the Australian Triple Crown, which comprises three of the toughest swims in Australia – 25km Port to Pub Ultra Marathon from Fremantle to Rottnest Island (WA), 27km Palm Beach to Shelley Beach marathon swim (NSW), and The Big Swim – Derwent River Marathon in Tasmania (34km) (Fun Fact: only 8 people have completed the Australian Triple Crown). Let’s go, Greg! Why and how did you get into triathlon/endurance/multisport? To be honest, in 2004 I was very ‘happy’ in my own skin. Tipping the scales well over the 100kg, I needed to take responsibility for the past couple of years and get into shape. After surrounding myself with likeminded people, I found the triathlon community supporting and encouraging. I made the Australian team for the Age Group World Championships which was a highlight, and something that 5 years previous I would have scoffed at! Favourite distance? Anything 10 – 20km. Yes, it hurts, but embracing that hurt is all part of the challenge. Long distance swimming to me is more than physical. Training your mind to know that hurt is going to come, and when it comes, how to react, takes as much training as completing laps in the pool. What motivates or inspires you to train/race/participate? The main reason I started back training and racing was to ensure my kids had role models that didn’t just stand on the sidelines. They get just as much out of the racing as I do. I believe this is paying dividends now as not only are my kids competing, but so is my wife. Any funny or embarrassing race/event memories? Too many to remember, however in my first half ironman at 18km into the run, I grabbed a water and flat coke from the aid station. I definitely drank the water and put the coke on my head. Less than ideal. If I said I did not turn back around to get another coke I would be lying… Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Definitely a growth mindset. There are times during training for open water swims where your mind wanders, and the self-doubt/talk begins to take over, let’s be honest 3-4 hours swimming by yourself could do that. It is having the ability to ignore the negative and turn on the positive mindset to get through what is required. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I feel like Lise is in this with me. My programs do not always get complete due to other commitments and this is taken into consideration the following week. Lise just gets it…  It’s well known, by mid-January enthusiasm for, and commitment to, well intended and much considered New Year’s resolutions wains. Statistics suggest by February at the four-week mark, only 65% of people remain somewhat committed to resolutions and by six months, the figure drops to 46%. (1)
In fact, it takes approximately 66 days, more than two months to form a new habit, welcomed by our brain, to be efficient automated commons actions that ‘free up’ mental resources for other tasks. (2) So the point is? It’s a long game we’re playing … whether that’s staying true to a New Year’s resolution, embarking on an ironman for the first time or remaining committed to a training plan. There’s no better time to be reminded of three key strategies for staying focused:
At T:Zero we support our athletes to live their potential through customised coaching to achieve success. We understand no two athletes are the same and each athlete’s long game is different. Our coaches are here to keep you focused. Click here to find out more. Sources
 Vanessa & Rene with switched name tags ;-) Vanessa Ng
Sunshine Coast, Queensland ‘I love the ethos of T:Zero - you can do anything if you train for it. Follow the program and trust your coach.’ This month, our Fast Five feature athlete is Vanessa Ng, who’s been training with T:Zero and Coach Scotty for the past six years. When it comes to long-distance triathlon, Ness is a seasoned campaigner, having completed Ironman Cairns and numerous Ironman 70.3 events (Cairns, Busselton, Sunshine Coast and Port Macquarie) as well as a few Noosa and Mooloolaba Olympic distance races over her 11 years in the sport to date. Ness originally got into triathlons because she needed to do something different and loved the social side and structured training program. Her favourite thing about triathlon is the people, the training and the chase, while her least favourite is the technical side of balancing all three disciplines and the time needed to train for all three properly. Still, Ness seems to navigate this expertly, and her advice for others starting out in the sport is “Stick to your plan and don’t get carried away with the hype. Don’t forget to smile and enjoy the moment. Your earned your place, so push it”. When she’s not swim, bike or run-training, Ness enjoys hanging out with her two children (20 months and 6) - bike riding, swimming and dancing to terrible crazy frog music with them - and walking Rosie, their French Bulldog. Ness is currently training for Cairns 70.3 2022, having set herself the goals of being able to finish strong and return to her pre-baby fitness level! Go Ness! Proudest triathlon moment? Cairns IM. It was one of the most challenging races that I have finished after hitting the wall. Favourite race? Why? I love Cairns 70.3. It was where I did IM and I have done the 70.3 twice there. Planning to do it in 2022. It’s pretty easy to get to and a similar bike course to Noosa. I know the course and love the fact that the run is around the town. Have you ever had an apparent training or race day “failure” that has set you up for later success? I have never hit the wall until I did an Ironman. It was the biggest and hardest lesson on nutrition I have ever learnt. It is important to have a good nutrition plan. Another time was when I decided to try something new on course so spent the run spewing after drinking a new drink. What motivates or inspires you to train/race/participate? I want to be a strong role model for my boys. I want to show them that it is important to make time to stay healthy by what you eat and do! Work and parenting does get busy but it is important to have me time too to keep myself healthy, mind and body. Any funny or embarrassing race memories you’d like to share? Every year the photo of me running at Mooloolaba Tri with my helmet on pops up! My friends still send me photos of this and tell me how it makes their day! And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I love my coach Scotty and his attitude. He just gets me and my lifestyle and goals. I also love the T-Zero crew and how the mental side of training is addressed along with the science.  A question I get regularly from athletes is ‘how long do you recommend I train for (insert event here)?’
To which I normally reply, how long is a piece of string? In fact, if an athlete comes to us with a short term view of completing a 10-12 week build for a race and that’s it, then we usually err on the side of recommending they come back when they are ready to enter the long term process of it all. Rome wasn’t built in a day, and neither was the best version of your athletic self. A few weeks or even a few months of consistency is a start, but it’s a far cry from realising your true athletic potential. Fortunately for me, I have had, and continue to have, the absolute pleasure of working with a range of individuals who understand the importance of consistency over the long term. If not at first, they soon realise that the real magic happens only when many months are compounded into years. I talk about it often when I write, and my crew would have a few dollars under their belts from hearing me say the following words: There are no secrets in this sport. The crux of it is having the tenacity, patience, and smarts to stay healthy, train consistently in a sustainable routine, and at the same time celebrate the small wins along the way, during the process. For those possessing some form of early onset wisdom and clarity, perhaps a mid-life crisis or a life changing event maybe, then they will understand that it is the process where the real joy and growth happens. Goals are great, but once they’re achieved, then what? We can most definitely revise and reset a goal easy enough, and aim to set the bar higher of course. But if the overarching mindset is one of growth as a complete athlete, then the process, and mastery of the basics (which is what the absolute best in the sport do so well), is where the honey is. There I go again, venturing off topic. It’s all related of course, however, back to that original question of how long should I train for a race? Or when’s the best time to start training for said race? Yes...ter...day would be the operative answer there folks. The longer you can consistently stay on course, become a student of growth for the love of the process, and stay healthy in the process, the greater the outcomes. I heard or read a really cool idea the other day: if we aim to get 1% better each day for a year, we will improve by 37% (don’t ask how they got that number). But if we decrease by 1% each day for a year, we end up at zero pretty quickly. And whilst we are the calm before the storm in terms of being “T:Zero” (the first transition you go through on your journey), we sure as hell want to see you progressing, so choose a 1% increase, every day, and marry this to a timeline with no end, and see what happens. I dare you! What are you waiting for? Get out there and start yesterday already! Coach Scotty Angie Gates Wollongong, New South Wales ‘Pretty much the only thing that separates you from anyone else is your mental strength and grit. You can get inside your head and be your best friend, or your worst enemy.’  This month, our Fast Five feature athlete is Angie Gates, who has been training with Coach Ash and T:Zero for the past six months. Angie is relatively new to the world of triathlon, multisport and endurance, having competed in her first triathlon at Huskisson in 2020. Since her debut at Husky, she’s gone on to complete the Super Sprint at Port Stephens Triathlon in 2020 and crushed the bike leg in the teams events at Huskisson, Wollongong and Port Stephens triathlons earlier this year.
Angie’s favourite distance is the long course (aquabike), where she enjoys the challenge of pushing her body to go fast for a long time and making sure she’s got the mental stamina to get it done! She has a soft spot for climbing hills on the bike during training, no doubt inspired by Coach Ash’s words of advice and encouragement, namely “a happy athlete is a fast athlete!”. Angie balances her swim/bike training with weekly Pilates and PT strength sessions and in her downtime, enjoys playing on the beach with her kids. Angie’s currently training for the Aquabike at Little Husky (November) and Big Husky (February 2022), and has her sights set on qualifying for the 2022 Multisport Age Group World Championships (Aquabike). Go get ‘em Angie! Why and how did you get into triathlon/endurance/multisport? I had friends who had just started to race and were loving it – it was peer pressure! I struggled with running because of previous injuries and eventually accepted that the swim/bike combination was going to give me the most longevity in sport and life in general. Favourite leg and why? The bike leg because swimming doesn’t come naturally to me and I really love the freedom of being on the bike. We are lucky enough to have amazing places to ride in the Gong so it makes it even more enjoyable. Proudest triathlon moment? When my daughter overcame her fear of the swim leg in Husky this year, to finish her first Kids Tri with an amazing sense of achievement. What motivates or inspires you to train/race/participate? I’m so lucky to be healthy, so it’s a privilege to be able to challenge my body to see how far I can go. I also want to be a good role model for my children, those little eyes are always watching! Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? The understanding that a good performance is built from many layers of seemingly “small” sessions (whether it’s strength, technique, cadence etc.) and by getting the most out of each session you become an athlete that is strong and prepared and ready. It’s the process that will get you to where you want to be – trust in the process. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Working with Coach Ash has given my training a new focus – I can work hard and get on with my training, knowing that she is crunching the numbers and working out what I need to work harder at. She also makes sure that I recover properly, which I was not a big fan of before!  If you’re an endurance athlete, then there has inevitably been a time when you either… started the sport, or you’ve had a break for one reason or another, and you are starting back. For my mind, this is the most high risk time for injuries, and the hardest time to find your groove (so to speak).
There are two elements at play when starting back that, I think, need special attention.
How do you/I do this? Measured load… easy. Get a coach. Take the pressure off yourself and leave the brain work to your coach. It’s our job to take into consideration your current level of fitness, your history in the sport, your family and work life, sleep habits, and create a program that is easily executed, week after week. Having a coach also means you have someone in your corner who should have your health and best interests at heart. I personally have no qualms at all in suggesting less intensity and/or volume if I think it’s the best thing for a person/athlete’s health. Often, we think that pushing more, training harder is the answer, but it’s generally the opposite. I frequently find myself playing ‘fun police’ and being the proverbial handbrake to an athlete’s ‘fun’. There are so many nuances to the individual athlete, which is why we take a personalised approach at T:Zero, and ensure the physical and mental health of our athletes is priority number one. Progress happens when our hormones are happy… too much stress, in too many areas, is a recipe for burnout. Long story short, work with a coach, you won’t regret it. And if you are experienced enough to manage the beginning stages of getting started again yourself, then my advice is to always err on the side of easy. Routine - I am pretty sure I have written about the importance of routine a few times now. But here we are, so let’s have it. In my experience, we will achieve far greater progress, if we set about establishing a routine that is especially easy to get through in the early stages of starting out or coming back after a break. The first few to several weeks of getting back into training are often the hardest. Things don’t feel that great normally. Hills that we powered up in times gone by, seem like we are dragging a sack of spuds with a flat tyre in the rear, and we might feel like our feet are somewhat akin to large blocks of lead. However, having a routine, that allows an athlete to achieve consistency is the safest and most enjoyable way to getting the fitness back to where it can be… feeling strong and aerobically tuned. I remember reading once, that it takes roughly 6 weeks to strengthen a muscle, and about 6-7 months to strengthen a ligament or tendon. So, that fact alone, reminds me that in order to properly strengthen our muscles and joints, we need to show good patience, and trust that the coach, and the routine, are set in their best interests. There you have it, two main factors I think are the most important when starting back into training after a break, or starting out for the first time. Of course, there are a million and one nuances when it comes to people. But that’s why personalised coaching works so well, we take into consideration every factor within our knowledge, to scaffold your training with your health, and long term progress in mind. I always tell my crew… there are no secrets in this sport. It’s those who stay consistent with the process, for the longest amount of time, who generally come out trumps. Patience, discipline, and trust. Nothing magic, just doing the work, day in day out, and with a love of the process. Be awesome. SF Jessy Glesson Brisbane, Queensland ‘Take the pressure off yourself. When I told myself I was going to have a break from tris for the rest of the year, it was huge for my mental load. Relaxing, having fun. That’s super important and I’m enjoying training more than ever. And I’m not even training!’  This month, our Fast Five feature athlete is Jessy Gleeson, a high school teacher from Brisbane who’s been training with T:Zero and Coach Ash Hunter for the past six months.
Jessy originally made his way into the sport via Coach Ash’s shout out on social media for guinea pig athletes. Jessy put his hand up, signed up and hasn’t looked back! Although he’s only been participating in triathlon for 12 months, Jessy’s already completed both Mooloolaba and Byron Bay Olympic distance triathlons as well as Straddie Salute, earlier this year. Jessy’s favourite thing about triathlon/endurance/multisport is going for long sessions and being “nowhere else but here”. He’s a big fan of the bike - loving the speed aspect and relishing in the satisfaction of overtaking people after a slower swim leg. Outside of triathlon, Jessy enjoys playing the odd video game, making sourdough bread, maintaining a veggie garden, playing spike-ball and bikepacking. Right now, Jessy’s in the throes of training simply for fun in his “off-season” - purely riding and running for enjoyment. Looking towards 2022, his goal is to blend the ambition of winning with the enjoyment of racing for himself (which he’s predicting will require some serious Zen!). Favourite distance? Why? I’ve only done Olympic distance. Projecting though into next year I still see myself loving Olympic Distance. I’m a big fan of being present throughout my whole life, that goes in my relationships, my training, my work, and even just being still. So Olympic Distance triathlon training really allows me to be present in most aspects of my life without losing myself. Proudest triathlon moment? Finishing the Byron triathlon in 2:10. 9th in my age group. I’m missing part of my right arm and love competing against able bodied people, I don’t see myself as any worse off. So when I crossed that finish line with those stats it was a powerful experience. What motivates or inspires you to train/race/participate? Hmmm…In all honesty it was to receive validation from those around me that I was good/fit/strong/amazing. Or that I was beating people. I’ve been reflecting a lot and I’m still trying to answer that question. Currently what motivates me is the connection with my body and with nature I feel when on the bike / running. Yeah… Best piece of advice for someone starting out in the sport? Or best advice you’ve received? Listen to your body and your mind for fatigue. It’s ok to skip a session to give your mind a rest. Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus? Have everything ready to go before you go to bed. Like truly laid out in a methodical way. It gets your mind set for the next day. Makes waking up that much easier. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The depth and breadth of knowledge the team has to offer. I’ve learned heaps about training load and nutrition that I wouldn’t have picked up otherwise. “I used to be motivated by the fact I could do something I never thought possible. Now after spending 9 of the last 12 months in lockdown, it’s the fact I can do it.  This month, our Fast Five feature athlete is Trudie Newcomb, who’s been a triathlete for six years and part of the T:Zero stables, under the guidance of Coach Mon, for five. Over the last six years, Trudie has competed in a host of endurance events across the world – from marathons in France to Half Ironman races in Majorca and Port Macquarie, triathlons of various distances in Noosa, Kurnell, Callala, Huskisson and London, as well as various swimming and running events across Sydney. Her favourite thing about triathlon and endurance is that she always manages to surprise herself with what she can do. Her least favourite? The anxiety-ridden evening before race day! Trudie’s favourite leg is the run, as she says, “by then it’s down to you, and nothing can stop you from finishing”. To help her get through those tough periods during the race or calm her pre-race nerves, she focusses on thinking about all the hard work she has put in to get there – the countless early mornings and training on jetlag – which help to pull her through. Outside of the swim/bike/run, Trudie is an avid skier – downhill and cross country (her top speed is 99.9km/hr!) and enjoys playing tennis with her family; a tradition they started when covid first hit. Trudie’s currently training for all her events that were postponed in 2020, including Ironman 70.3 Sardegna, as well as a goal of climbing Alpe d’Huez or Mont Ventoux this year (which she may have already completed at the time of publishing this post!). Why and how did you get into triathlon/endurance/multisport? My best mate Sophie. She started doing it for a charity called Can Too and convinced me to do it too. I was playing competitive netball at the time and realised I was getting too old to keep doing it and needed to do something else. Favourite race? Why? Nice to Cannes Marathon 2019. What’s not to love running along the French Rivera? You run along the Mediterranean coastline and past one of my favourite places in the world – The Hotel Belles Rives in Juan Les Pins, it was once F. Scott Fitzgerald’s summer house and where he was said to have written Tender Is The Night. Leading up to the race I was also traveling to New York every three weeks for work, so I spent most of my training jetlagged. I then flew out to Tokyo the next day so couldn’t stay in Cannes to savour it. Proudest triathlon moment? In 2016 one of my first races was at Huskisson, there was a particularly big swell (care of an earthquake in the Pacific) and there was a huge dumping wave on shallow sand. I was sure I was going to die or break my back – lots of the girls pulled out as there was set after set of what seemed like a mountain of water. My best friend Sophie was in the race and basically talked me through the fear. After I eventually got out, I hyperventilated because of the fear and spent about 10 minutes floating on my back to get myself under control. I finished the race, the time wasn’t amazing, but I did it.  Best piece of advice for someone starting out in the sport? Or best advice you’ve received?
You are only competing against yourself. Have you ever had an apparent training or race day “failure” that has set you up for later success? In the marathon there was a wild electrical storm to start, it was torrential rain and my inner soles literally floated around in my shoes... And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? I am not by any means fast or competitive in the sport. So, I love that despite that I am welcome and that Lisa celebrates every goal and PB I hit.  Of course, there are no favourites hehe. But there are a few things we can do as athletes to make our coaches froth a little harder and enjoy the pants off coaching you (the individual athlete). Or in general, just make their coaching lives easier. In the interest of keeping things positive, I’ll attempt to stick with the things I love to see as a coach, but don’t judge me if I throw in a few pet peeves either. Lapping intervals within a session Weaved strategically within sessions across the week, are what we call intervals. They are generally there to bring on a specific stimulus, relative to the phase, and goals of that particular session. Let’s use a race specific longer ride on a weekend for example. Athlete has a 4 hour ride set as: 1 hour long warm up in zones 1-2; and then into a main set with 5 x 25 minutes @ race power/RPE/HR with 5 mins easy spin between each one. As a coach, what makes me super happy is 1. Opening up Training Peaks and seeing a granny smith for that session (sessions light up green when completed within 10% of the set duration); and 2. That the intervals within the session are clearly lapped, making each segment clearly visible and separate, within the overall session. Voila, easy peasy for me/us to analyse within the session. And it shows the athlete has read and understood the session, and on a global level, gets the big picture, or ultimately, trusts their coach 😊 Executing sessions as they are planned Across the days/weeks/months (even years), there is method to the madness in achieving the big goals your big athletic heart desires. When an athlete, for one reason or several others, deviates from the planned session because a. they felt great and wanted to ‘feel the breeze’ a bit more, turning a zone 2, easy aerobic run, into a full blown tempo run (if I had a dollar) b. they let their ego take the reins and joined a group ride or chased down a Zwift race c. their legs felt shit and couldn’t handle the set intervals because the easy aerobic ride yesterday somehow turned into a criterium race? I hope you are picking up what I’m putting down. When I open up Training Peaks, and can see that an athlete has a stream of granny smiths and has been executing their sessions as planned with A+ discipline, my heart skips a beat with joy. Conversely, errrmm, we won’t go there. Let’s just say I get my dad hat on and feel disappointed. Quality subjective feedback I know, this is likely subjective to each coach. For me, I like to hear how the athlete felt pre/during/post session. Basically, anything that is pertinent to the specific session and how the athlete performed within that session. Notes on nutrition or anything specific to do with holding pace, power, HR etc. It makes for a complete picture when I can see that an athlete has executed the session well (their data aligns with the planned session) and then their subjective feedback is specific to the session. Uploading session data In this day and age, we are hooked up and linked into a variety of tech. Important to a coach is GPS data, HR data, power data, and usually cadence numbers too. Generally speaking, this can all happen automatically once the session has been saved. i.e. we push save session> it saves and then gets auto uploaded to Training Peaks and overlayed/matched with the planned session to light up that granny smith. A little homework on Dr Googs or YouToob and you can find the answer on how to sync anything with anything, so no excuse there please team 😉 There we have it. Lap your intervals, stick to the prescribed work (execute your sessions well), give good feedback, and upload your data. Easy as pie, and we have a team of favourite athletes and happy coaches. Need help with any of the above? Just ask. We all start somewhere, and we never learn unless we ask. Good luck. SF Click here to learn more about Head Coach Scotty Farrell ‘I tell everyone that triathlon is not just for people who are “good” at swimming/riding/running. We are usually only just ok but do it anyway. Triathletes are such a positive, encouraging crew. No one really cares how fast you are, they just think it’s great that you’re having a go. Don’t be self-conscious or think that you’re holding people up or don’t deserve to be there’  This month, our Fast Five feature athlete is Meg Cook, who has been participating in triathlon and endurance events for the past six years and started her journey with T:Zero and Coach Mon in 2021.
Over the past six years, Meg has participated across a whole range of triathlons – from Longreach Tri enticer through to Roma Double Tri, Hell of the West, Mooloolaba OD, Battle on the Balonne (St, George) and Torture on the Border (Texas). Meg’s favourite race is Hell of the West – where the longer distances, hot, open roads, savage crosswinds and perils of a rural highway provide a great (yet tough) challenge, made bearable by the commitment and support of the whole town and resultant jovial vibe. While she could give the early, cold mornings and long travel times (at least six hours in most cases) to races a miss, Meg’s favourite thing about triathlon is finishing a race! She also enjoys the individual nature of the sport – you get out what you put in. Meg is partial to long ride sessions and is particularly enjoying recently switching to training by HR which she says makes it “feel like the kilometres just melt away”. It has also led to her a more heightened awareness of her body and how she is feeling. With a demanding job, husband and two kids, Meg’s life is understandably pretty busy at the moment (mostly geared towards the kids – sport, school, activities etc.), which makes her commitment to training and racing as something she sets aside for herself, all the more important. On race days, Meg’s mantra is to breathe and go steady in transition – slow and steady is actually fast – which is a great tip for any new triathletes reading along at home! Looking forward in 2021, Meg’s lined up a number of endurance events on her sporting calendar, including Warwick Pentathrun (all five races), Sunshine Coast 70.3 and Hervey Bay 100. In 2022, she’s got big ambitions to tackle UTA50 or Larapinta Trail to celebrate the year of a milestone birthday! Go Meg! Why and how did you get into triathlon/endurance/multisport? God knows. I started running with a group in Longreach, QLD, and found I could cover six kilometres easily when I had never been a runner and thought I never would be. The Longreach Tri Club were putting on a five kilometre colour run as part of their tri and I nominated for that. I was talking with some mates about doing it too and by the end of the conversation I was signed up for the enticer tri and had a lend of a bike. Training and racing was a lot of fun so I just kept doing it. Triathlon (and parkrun) was also a great way to meet people when we moved to Roma at the end of 2015. Runners and cyclists are a bit cult like in that we are always trying to recruit more people and they are so positive and encouraging no matter the ability. Proudest triathlon moment? My first HoTW. My husband parked out on the highway at about 60km and I saw my two girls waving and heard them yell out “Go Mummy!”. Best moment ever. Closely followed by finishing my first HoTW. This was way bigger than anything I had attempted and scared the crap out of me but I got it done. The smile stayed on my face for a loooong time after that. What motivates you to train/race/participate? I’m not a strong swimmer and never get a chance to train in open water so knowing I have the fitness to complete the race is hugely important and even when it gets tough, if I know I have done the training I’ll be fine. I love the feeling of finishing – especially when it’s been a tough race and I love seeing familiar faces on course and looking forward to racing with my mates. This is why I really like local races in particular. Have you ever had an apparent training or race day “failure” that has set you up for later success? I completely stuffed up nutrition for Hell of the West run in 2016. I took the 20km run in 36 degree heat way too cheaply, took a gel too early as another cyclist told me my teammate wasn’t far away – she was – and managed to drop a gel out of my race belt and completely bonked. I finished but was seeing stars. Since then, I have paid MUCH more attention to keeping up nutrition. Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus? Pay big $$ for a race!!! Set a goal and work towards it. Also changing it up is great. If you’re getting stale from tris, try adventure racing or UTA or something different. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? Monique is a very supportive and understanding coach.
There’s no such thing as an easy Ironman. Whether it’s a flat course like Busso (IMWA), or a cool weather course like Taupo (IMNZ), they all come with their perks and ways of chipping away at taking your soul. A flat, fast course like Busso has a good reputation for athletes overcooking the bike, ending up with a fatigued lower back, and then seeing athletes run home like they may as well be using a zimmer frame. Whereas, NZ has street credit in the uphill, into the wind, final leg of the bike, and a rolling run course to completely drive the nail in.
Ironman Cairns has a bit of everything. An often choppy ocean swim, a stiff headwind for 70k (at the end) of the 180k bike course, and a balmy winter 26 degrees to run it home on the flat course. Add to this, you need to come into Ironman Cairns with a masters degree in logistics to figure out when and where things need to be dropped, registered, what bus to get on (sheesh, did I book that ticket!?) to get to the race start etc. An Ironman event is nerve crunching enough without all the logistical fun thrown in. Despite the logistical fun, Cairns IM is probably my favourite course, and one that if you get a good day (whatever that means), you can still land some solid PBs and have a great experience. It’s got the trump card on being the most beautiful, rolling bike course, and I think the run course is epic with the Cairns esplanade crowds of support. We won’t mention the swim course (I’m sure it’s nice out there occasionally), but it doesn’t take the cake over NZ, Port Mac or Busso on the swim front. Anyhoo, I like a rough swim, so it still wins. Looking back on Cairns, ahhh the beauty of hindsight and attempting to remove all emotion and land at some helpful objective feedback, let’s see what I can pull from my foggy brain with the highlights and things to think about for next year:
SF Click here to learn more about Head Coach Scotty Farrell  Irene Margaronis
Melbourne, Victoria ‘I’ve got a symbol tattooed on my wrist that means “where there’s a will, there’s a way.” That’s my little reminder that no matter what you’re going through, if you want it bad enough, you’ll find a way to do it.’ This month, our Fast Five feature athlete is Irene Margaronis, who has been working diligently with Coach Courtney for close to four years (as a T:Zero athlete ~ 12 months). Irene is a Melbourne-based personal trainer who fell in love with running in 2018 after taking up a position at a PT studio where the running culture was strong. Feeling a little left out, she decided she had no choice but to assimilate, and she hasn’t looked back! Since 2018, Irene’s smashed a bunch of running races, tackling anywhere from 10km to 21.1km distance at Run Melbourne, Gold Coast Marathon, Melbourne Marathon, Geelong 70.3 (Team Relay - run leg) and a whole lot of smaller races in-between. Her proudest endurance moment to date is running her first half marathon, admitting there was once a time she never would’ve imagined running at all, let alone 21.1km! Irene’s weekly training schedule includes two to three runs and two strength and conditioning sessions a week, as well as a specific stretching session. In her spare time, she loves traveling overseas, but given the current state of all things international travel, she’s taken to embracing simple day trips to the countryside. Irene’s inspired to train and race by the challenges she sets for herself to reach new dimensions and knowing that not only does she believe she can do it, but that she’s got a wonderful support network and coach who also believe in her to achieve the goals she sets for herself. Irene's currently working towards taking on her first full marathon in October this year, and we can’t wait to see what she can do over the 42.2km distance. Go get ‘em Irene! Why and how did you get into triathlon/endurance/multisport? This one is a bit of an interesting story, when I got my job as a personal trainer, the studio I work for has a very big running culture. When I started working, I definitely was not a runner and felt slightly left out of the studio culture by seeing clients and my teammates completing these running events. I decided that it was time to change that, so I began the journey of running and then caught the ‘running bug’. It only started out with the smaller distances until my second year working, the team decided on a trip to the Gold Coast to participate in the Gold Coast Marathon – there was a catch, you could only run the half or full marathon. At this stage the furthest I got was 10km but I started working with Coach Courtney and in 8 weeks we got the kilometres in the legs and I ran my first half marathon. I was hooked. Then more endurance running began... What’s your favourite thing about triathlon/endurance/multisport? The feeling of accomplishment once you finish the event and knowing that all the ups and downs you had during the training stages were all worth it to get you across the finish line. Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Believing in myself – this has been a really big step for me since joining T:Zero. Trusting in the process is also another one that I’ve come to accept and believe in. Any funny or embarrassing race/event memories or stories you’d like to share? I was running the 2019 Melbourne Half Marathon and around the 19km mark I could start to feel myself cramping up in my calves. I knew I was really close to the finish and if I stopped, I would cramp so I kept going. On the final stretch before you enter the MCG for the finish line, there are all the teams in the team’s village cheering you on. I was hanging out to see my team from work. I reached them and saw Courtney and I yelled at the top of my lungs “MAGNESIUM, GET MAGNESIUM READY, I’M CRAMPING.” I passed them and just made it to the finish line, I hobbled to back to team’s village and everyone was in hysterics because they actually couldn’t understand what I was yelling. (yes I got the magnesium in the end!) Best piece of advice for someone starting out in the sport? Or best advice you’ve received? If you don’t give it a go, you won’t know what you’re capable of. This is exactly what I was told when I started and it’s been true. I gave it a crack and now I’m setting out to complete a full marathon. Four years ago if someone told me to run I would have laughed straight in their face and told them to go away, but now, I say bring it on. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? There’s a great sense of community and people from all walks of life. I’m looking forward to being able to meet more of the T:Zero team at future events.  Lockdown 4.0. Where to begin?
As most of you would know, with most of Victoria going into lockdown, we were unfortunatly unable to head north and race last weekend. As all Victorian triathletes come to terms with missing out on competing at Ironman Cairns (this being my third time missing the start line there), it has been an incredibly challenging time to say the least. After dedicating myself to this race for the past 18 months, this latest cancellation and past week have been incredibly tough. A week later, I’m now at a place where I can share my honest truth about how I dealt with (and am dealing with) this most recent disappointment. Approaching Ironman Cairns 2020, I was building my training, and gearing up for a competitive performance until the race was rescheduled at 12 weeks out. While I was disappointed, I tried to focus on the positives - I’d have an extra 12 weeks to push my own boundaries with training and keep progressing forward. Unfortunately, by the time the rescheduled race took place, Melbourne was two weeks into its second lockdown (which went for 13 weeks in total) and I missed my opportunity to race. I’m not going to lie; that weekend I turned my phone off because I couldn’t handle seeing everyone else except Victoria race. It was so deflating. That said, I am someone with a no BS attitude, so I recalibrated and said to myself “well, I will just re-start again and give it my all for next year!”. Going into Ironman Cairns 2021 I had a huge PB goal in mind. I wanted to knock at least an hour off my previous best Ironman time. I was ready. I was consistent with all my training and I had even worked with a nutritionist to perfect my nutrition planning during training and prime it for race day. I felt (and I still feel) strong. Everything was going smoothly. On Tuesday 25 May, I packed my bags and sorted all my food and clothes for Cairns as I knew I wasn’t going to have much time on the weekend. I was aware of what was going on around me - COVID cases in Victoria were on the rise. On Wednesday 26 May, I started hearing rumours about another lockdown - and from past experience - these lockdown rumours are almost always on the money. That day, I went home after training some clients in the morning and laid in my bed crying, the entire day. I knew in my heart that my race was over and there was no way I’d be making that flight up to Cairns. Anyone who knows me personally knows I find it hard to deal with and talk about my emotions. When lockdown was announced and I knew my race was cancelled, I felt utterly gutted. More than anything, just so, completely sad. I gave myself permission to feel my feelings, and that I did. From Wednesday to Saturday I just let myself go through the motions. I didn’t train. I walked my dog daily for my two-hour outside limit and I just tried to remind myself of the positives. This was so hard for me at the time, but I gave myself exactly that. Time. It’s now almost a week since lockdown was announced and my Ironman plans were put on the back-burner yet again. Thankfully, I am now feeling a renewed motivation to get back on the horse (or bike, in this instance!). To harness a positive from this entire experience, here are my five top tips for fellow athletes who may find themselves in a similar position, whether this is due to lockdown, inability to travel, unexpected injury or other unforeseen circumstances. 1. Feel your feelings Give yourself permission to feel your feelings and don’t try to hide how you are feeling. There have been times when I’ve felt better after five hours, but in this most recent case, it took me four days. Don’t fight it. Accept it and let yourself heal. 2. Slow down If you’ve been aiming for a race and it has consumed your life, your body, your energy (as is certainly quite common) and all of a sudden it is gone - don’t rush into any hasty decisions. Take some time to reconnect with what is next. Slowing things down will help your decision to move forward come from a better place within yourself. 3. Talk to someone I am tremendously lucky that I have both an amazing coach (in Scotty Farrell) and fiancé (in Zac) who were there to listen to me … cry, and more importantly, just listen. I wasn’t after answers. It just felt so much better to talk it out with someone. There was nothing either person could have said to make me feel better, but having them to support me by just listening was incredibly helpful. 4. Come up with a ‘Plan B’ The great thing about our healthy endurance race calendar is that there’s generally always another race around the corner. * It might not be your first choice but there is always something. After tackling steps 1 -3, put some thought into a ‘Plan B’ and redirect all your hard work, energy and race-ready fitness there. (*BUT don’t say this to someone who has just had a race cancelled on them - I did not want to hear this at the time!). 5. Revisit your ‘why’ If your ‘why’ is strong enough; if your ‘why’ is bigger than one race, you’ll be okay. My reason for racing and where I want to go is SO much bigger than Ironman Cairns. It hurt - a lot, but like I said to Coach Scotty and Zac, I took the four days to refresh myself and then decided “let’s crack on - the party must continue!”. If you are an athlete in a similar position or facing a similar prospect, my best advice is to give yourself time. You will be okay. Time will heal the pain and you will be so much stronger for it. If you know someone in this position, give them time and space. They will be okay. So, what’s next? It’s time for me to work towards Surf Coast Century 100km trail run (September) and Ironman Western Australia (December) where I’ll be hoping to take 1:30 off my PB (I have more months to train for it now anyways ;) Coach Courtney Lornie. Rosie Spicer Porepunkah, Victoria, Australia ‘Find fun in your training and feel proud of yourself for getting out there and having a go.’ This month’s Fast Five feature athlete is none other than recently crowned Ultraman WR holder in the 65-69 category – Rosie Spicer! Rosie executed her recent Ultraman Australia race to absolute perfection, coming home 4th female overall and with an Ultraman WR in her age category to boot!  Rosie’s a Diversional Therapist from Porepunkah, Victoria, a small village near Bright. She’s been participating in triathlon and endurance events since 2004 and a T:Zero athlete herself for a few years, flourishing under Coach Rich’s guidance. It’s a good thing Rosie LOVES riding her bike, because she’s spent plenty of time on it, training to complete over 30 half-iron distance races and 25 Ironman races, including three trips to Kona to compete in the Ironman World Championships. Ironman is her favourite distance to tackle she says, because “I’m a bit like the tortoise … and take a bit to get going!”.
Rosie balances her standard triathlon training with gym sessions twice a week and manages to do some gardening in between training sessions. She’s motivated by her partner whose encouragement keeps her going, and calls upon her mantra “breathe, breathe and breathe some more” when required during race day (s)! Her standard go-to pre-race ritual? A good old “cuppa and crumpets with vegemite” – could this be the secret to Kona qualification we’ve all been searching for? Congratulations again on a stellar Ultraman performance Rosie, and we are so excited to see where the rest of 2021 and beyond takes you! Now, someone pass the crumpets and vegemite! Why and how did you get into triathlon/endurance/multisport? My partner was involved and it was a natural progression. Plus, I opened my big mouth and said I could do this. Favourite race? Why? My first Ironman race held at Port Macquarie. Because of the sense of actually achieving something that was never on my radar and crying for the last kilometre… and crying in the finishing chute. Punching the air and saying “shit, look what I have just done”. Proudest triathlon moment? Winning the 70.3 series in my age group and being number one in Australia in the full Ironman series in my age group. What’s playing on your iPod? Do you have a “go-to” song that always gets you pumped up or motivated? I like to listen to podcasts. I utilise the time to learn stuff. Since becoming a T:Zero athlete, what is the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance? Running. I like the program my coach has set for me. 13:5 run 1:5 walk. This is so effective for my body and mind. And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The support and knowing like-minded people.
Thinking back to my first 70.3 race in September 2019 seems like a lifetime ago. My goal was to finish the race, and I did! I was stoked (ed note - see Caitlin's blog here from her first 70.3). I couldn’t wait to start training for the next one. Little did I know (thanks to covid), that it wouldn’t be until March 2021 (a whole 18 months later).
Being in lockdown with minimal racing on the horizon gave me a chance to reflect on what I really wanted to get out of triathlon. Things had changed pretty drastically since that first 70.3 race – I was working full time, studying part time, and spending every spare second swimming, biking or running. I had reached a point in my professional career where a lot of people were saying to me “it’s difficult to make it work as a lawyer and an endurance athlete” or questioning my ability to ‘fit it all in’. I put those voices aside and started trusting my gut a lot more - that’s when we start to really listen to what we want. After all, we make time for the things we are passionate about, no matter how difficult. Like most athletes, there was some uncertainty about when I might be able to hit the start line again. Training without a clear end goal in sight was strange, but was I ever going to regret all that training? No way. I just learned to find satisfaction in the process, not the goal. Whenever the next race may be, I wanted to be ready to rock it. Fast forward to Geelong 70.3 a couple of weeks ago and I couldn’t be happier with the race I pulled together. The swim start was cold (18-degree water), but I knew it would be short-lived, especially if I swam fast! A well-executed PB swim of 31:35 set me up nicely. Out onto the bike and things weren’t going entirely to plan. Some pretty fierce wind meant that I was well over my power target, but I tried to focus on how I was feeling. Are my legs hurting? – Yes. Do I think I can still run? – also yes. I did the best I could and pushed on. The bike course was certainly tough, and even in the best conditions, cycling doesn’t come as naturally to me as swimming and running, but I was over the moon to have knocked almost 15 minutes off my previous bike time. I had a lot of thoughts going through my head at the start of the run – “don’t go too hard too fast”, “make sure you eat”, “don’t drink too much or you’ll need to pee.” I was also coming off a pretty decent block of run training and if there was one thing I really wanted to nail this race it was my run. I had a not-so-great run at the Husky Classic race a few weeks prior, but I put that behind me and focussed on what I had been doing every single week during my training. About 5kms from the finish and I really wanted to stop running. There were a few things that mentally helped when I was suffering – telling myself that in the scheme of things, it’s really not that much further to go – that at least I wasn’t on the bike anymore – and boy am I grateful to be out here racing! Running down the red carpet at the finish and realising I had knocked almost 30 minutes off my previous time was the most amazing feeling. I also achieved my goal of a top 10 age group finish. Everything had paid off. Reflecting on my first 70.3 to now, I realise how important it was (and still is) to have a coach who understands my lifestyle and day-to-day needs. On busy days that meant getting the bulk of my training done in the morning, or adapting training days based on how I was feeling. I also set myself a few goals throughout covid (including completing a 10km marathon swim – don’t ask) to keep me motivated. I’m looking forward to working on a few things over the winter, going back to the drawing board, and continuing to do what I love. Click here to learn more about Caitlin's coach Andrew Perry  Becoming a metronome. How to!?
Ironman. It’s a beast. Underestimate it to your peril. Time and time again, I go to Ironman events and see the classic Ironman shuffle taking place. You know it… hips closed off so much that a large percentage of the field is ‘running’ along looking like they have a sore back, scuffing the footpath and shuffling their way to the finish line… well below their capabilities. As with everything endurance training and racing… there are no secrets or magic sessions/recipes. It’s all about doing the work, week in week out, for a long time. How long is ideal? How long is a piece of string? The longer the better is always my answer. For me personally, if I am wanting to do my absolute best in an IM, then I am wanting to begin training for a specific Ironman around a year out. This doesn’t mean I’m all in from 12 months out… it just means I am thinking about and focussing on that race from that far out, potentially and more often than not, much longer than that. It obviously depends on the history coming into it, and the size of your goals too. Take for example Coach RT… I know his upcoming Ultraman attempt has been 2-3 years in the making… commit. As you may have heard it said before… it’s the years that matter most in the endurance game… not the magic weeks here and there. The blocks of months and years… they are what count the most… there’s that big picture again. One of the main aspects of an Ironman is the repetition of movement in the race on mostly flat terrain. Despite there being a few hills in these races, by far and large is the terrain flat. Therefore, the muscle groups used are the same throughout the majority of the race. Hip flexors/drivers seem to go first amongst most athletes. After spending 5-7 hours hunched over on the bike, we expect them to magically open up and to be able to run freely for a marathon. Well I’m here to tell you that you need to make sure you are a. conditioning those specific muscle groups through specific training and b. backing the specific training up with core/hip/glute work. What’s the specific stuff?
Get at it! SF Click here to learn more about Head Coach Scotty Farrell Click here if you are interested in a great book about promoting your brand. |
