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! 

Over the last three months I’ve been struggling with fatigue over the couple of days leading into my menstrual cycle or the first couple of days of my cycle. The purpose of ‘The Ash Hunter Diaries’ is for me to be open with you guys about my ups and downs along my journey towards Cozumel and my quest for Kona 2020. This has definitely been a low in my journey as it keeps interrupting the flow (pardon the pun) of my consistent training blocks... ugh! There’s nothing more frustrating than when training seems to be going on track and all of a sudden… BOOM! I’m floored for 1 or 2, or sometimes even 3 days with fatigue. Welcome to the world of being a female athlete.
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Ever since I can remember, I’ve trained through this time of the month and have found some months affect me more than others and some don’t affect me at all. As of lately, though, I’ve noticed the affects three months in a row. I’ve always felt rather guilty or have beat myself up about not being able to achieve my target sessions during the pre-menstrual time of the month because I didn’t really understand what was going on inside my body. I hope that this blog helps other women who’ve experienced the same thing so they’re not be so hard on themselves when they can’t hit their targets during this time of the month. So let’s take a look at what happens to our hormones and the four different phases during the menstrual cycle and then we’ll take a look at a very simplified explanation on how and why our training is affected by our fluctuating hormones.

​A quick summary – what is the menstrual cycle?
“The menstrual cycle starts with menses, when females are (unless they have become pregnant) bleeding and shedding the uterine lining. Menses is the start of the follicular phase, or “low hormone” phase, characterized by low luteinizing hormone (LH), follicle stimulating hormone (FSH), progesterone and slowly increasing levels of estrogens. This phase lasts for around the first 14 days of the menstrual cycle. Then around the "middle" of the cycle ovulation should occur, which is characterized by a spike in levels of estrogen and luteinizing hormone. This coincides with the release of the egg and is the time of the menstrual cycle when females can become pregnant. Ovulation is followed by the luteal phase and is the high-hormone phase of the menstrual cycle when both estrogen and progesterone levels are higher.” (Ihalainen, 2019)

The Science
According to author Dr Stacy Sims, when we start to get into the high hormonal phase (luteal phase / pre-menstrual phase) this is where oestrogen is inhibiting carbohydrate utilisation so therefore we can’t quite hit high intensities in training at this time. Increased oestrogen levels usually increases serotonin in the brain which causes some brain fog. The increase of progesterone increases the core temperature so we have less time to fatigue and less tolerance to heat. During the high hormonal phase we have less water in the blood so we become less efficient at getting blood to the working muscle tissue. Now that we know how our performance is slightly impeded we can use nutrition and recovery practises to overcome this.  

Attempting to train when my hormones wreak havoc - slightly dramatic but keeping it real
The alarm goes off… my brain tells my body to get up, it doesn’t respond. With the sound of the alarm in the background, I feel like I’m looking at my body from above trying to wake it but it seems to be stuck in quicksand. I’m standing above my body shouting at it with motivational thoughts like, “you are ready,” “get up and slay that bike today, Ash” then I turn to negative comments to really try and get me out of bed, “you’re never going to achieve your best” or “get up, you’re being weak.” I end up having an internal battle and agree to reset the alarm for another 30 mins time. I roll over and regretfully still lay there achieving nothing because I am feeling so guilty for feeling like I’m giving in to fatigue and not being on my bike. One would think this would be a clear indicator that one needs to stay in bed. Hmmm.

​Well, you see, we are endurance athletes and we’ve been trained to keep going without giving into tiredness and fatigue. Ok so I end up getting out of bed through shear guilt. I get onto my bike. Everything hurts more than usual, the spots on my saddle that usually take a few hours to get sore are there immediately, I feel short of breath, my heart rate is high, my attention span is low, where are my legs? They’ve gone! I can’t focus too long on one spot otherwise I feel like I will collapse onto the road into the foetal position and sleep there for the next 3 hours. Trying to be optimistic that I would ‘come good’ throughout the session I stayed out there 3 hours holding all of 100 watts NP (I usually sit at 135 watts for an easy warm up) which felt like a 7/8 RPE, I skipped my important backend intervals, went home and rested instead as I knew my body just didn’t feel right. I was able to train back to normal the next day. If you have ‘meat above your feet,’ (borrowing that saying from WITSUP – thanks) you may think I’m exaggerating here. Well, I’m not! I usually feel like this 1 or 2 days throughout each cycle. Life is a constant learning process and I’m just trying to work out my puzzle of the female physiology and endurance training. 

Looking at fatigue
I wasn’t sure whether I was getting knocked out with these ‘fatigue days’ due to a lack of iron, dehydration, or that I hadn’t fuelled myself with enough calories a day or two before. I’d been to see a health professional about this topic to get my iron levels, blood count, B12, thyroid and a couple of other tests checked but they all came back within normal ranges. I make an extremely conscious effort to focus on hydration and have been seeing a dietitians to help with nutrient absorption and energy intake. But it keeps happening at the same time throughout my cycle each month.
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Fatigue is very generalised but to me it feels like weakness, tiredness, decreased tolerance for heat training, increased heart rate, increased sensitivity, increased perception of effort and decreased mood. These symptoms seem to happen at any time throughout the luteal phase or start of menses. I could be training well and all of a sudden I hit a big wall (that seems to be built with solid bricks of emotions, sluggishness, discomfort and so much tiredness.) I then feel frustrated at myself for the interruption to my training block as I can only tolerate low –moderate intensity training and even missing a session or two due to needing the rest or not listening to my body (and also not telling my coach how I’m feeling because I just want to do the darn session… oops), pushing beyond what I should and then burying myself for a few days… doh!
After this happened for the third month in a row it’s becoming more obvious that my athletic performance can be impeded during this time of the month, maybe more so when my volume is higher. I’m pretty slow at working things out at times but I think I’m slowly starting to get it now.
I am calling this the quest to finding my menstrual cycle and exercise performance sweet spot.
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Where to from here?
My coach has approached the topic with me recently, I don’t know why I haven’t thought of this before but we are going to base my training block around my cycle. We’ll use the days where my hormones are back to being stable/low at the end of the follicular phase and during ovulation to build and hit those target sessions and then do active recovery during those days when my hormones rise up in the luteal phase and get close to menses. We have been using the FITR Woman app to track my cycle so far. I will continually play around with my nutrition and keep using trial and error to see how my body is fuelled best within each phase with the help of Stacy Sims research. Each one of us are different but I hope you’ve enjoyed a rather un-talked about topic and that it may bring awareness to this topic. I am excited to start using my female physiology to my advantage and get the most out of my training when I’m feeling strong! I look forward to being a happier athlete and not getting frustrated at myself for not being able to hit targets or complete sessions for reasons outside of my control… 

Here’s a couple of interesting articles I found that will provide some more information on this topic which have links to evidence based research:
https://www.miun.se/en/Research/research-centers/swsrc/news/2019-2/the-menstrual-cycle-and-female-athletic-performance/

Until next time! Keep up the great work.

​Ash
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Lining up on the start line this year at the Ironman World Championship in 2019 was a pretty incredible experience.  Although I had competed at this event on three occasions prior to this one, this year it was very different for two reasons.

1. I was an athlete and a coach and I viewed the event through both of these lenses.
2. It was the first time that age group wave starts had been implemented – no room to hide in one big gender specific pack.

 
Reflecting back on this, on race morning, I was acutely aware of the incredible density of human emotion packed into a very small area – the age group corrals before the swim start. If the tension and emotion could have been jammed into a bottle of start line champagne and then the cork popped, the spray would have easily covered the Big Island of Hawaii.  Highly intense to say the very least.
 
From my own perspective, I sailed through race week with no hint of nerves or worry.  The lead in to Kona is a busy week with expos, events and athlete catch ups – and lots of positive energy.  Come race morning, it was a different story – and I had felt it before.  That feeling of something being on the line, the slow creep of nausea at body marking, a rapid heartbeat and sweaty palms. 
 
It was a classic sympathetic nervous system response – fight or flight. Was I reacting because I was in danger? Definitely not. It was just a triathlon, after all.  When it came down to the nuts and bolts of what was happening, all it meant was that I cared about what was going to unfold.  And if I interpreted it as a good sign, a positive sign – I could manage that response without it derailing my race. 
 
There were 2000 athletes in those corrals experiencing some form of pre-race emotions before the start line that day.  Emotions that had the potential to contribute positively or negatively to their day on course.  I witnessed it.  There were athletes in those corrals in tears, athletes sitting on the ground shaking, nervous overflowing chatter, those laughing, smiling, jumping up and down and those with blank stares.  It was an interesting sight.
 
I am no psychologist.  But as a coach and an athlete, I reckon those individual prerace emotions were highly likely to be linked to a number of factors. 

1. Race goals – whether the goal was to finish a first Kona, achieve a certain time/ placing or go for an age group win. 
2. Outcomes - The meaning the athletes placed on achievement on that goal – what was riding on their achievement or ability to finish.
3. Confidence and Preparation – the confidence the athletes brought to the table – in their preparation, their ability to manage their day and their own ability to achieve their race goal.
4. Experience – knowledge of the course, the conditions and the intense nature of such a global event.
5. Support -  the athlete’s level of belief in the team that were there to support them
6. Personality – this was no different to the world outside the start line – present were the personalities of the innately confident, the anxious, the resilient, the cool as cucumbers.

 
All those factors feeding all that emotion - tightly crammed into a very small space.  Super intense.
 
With the Aussie season in full swing, athletes in our neck of the woods are about to find themselves in similar situations at their own races.  Pre-race emotions running rampant at race start lines.  As an athlete, how do you prepare for this part of your race?
 
A great first step is to chat to your coach and work out the factors that are feeding your start line emotions. Work on those – confidence, preparation, belief, expectations, positivity and support to be in the best possible headspace leading into your event.  Predict how you might feel and how you will manage your pre-race emotions. Practice your strategies before race day.
 
In my opinion, just like the emotions on the start line, the effective strategies to manage prerace emotions and that fight or flight response can be highly individual.  Deep breathing, meditation, mindfulness and self -talk can all be used in the heat of the prerace circus. I am certain sports psychologists have more strategies to share.
 
In essence though, there is tremendous benefit in exploring and find a strategy that works for you.  Being prepared for your race both physically and mentally is part of the ticket to a great race experience. 
 
The next step is practice. Placing yourself in similar situations in training can help your practice your strategies – being mindful to create similar emotions around training races, unfamiliar or challenging workouts and training camps.  Outside of training, visualisation of your start line with all of its sensory input can help create your pre race emotions and give you some experience at managing them.
 
So what was my strategy?
 
Lets go back to that Kona start line corral and the emotional overload of the athletes jammed inside it. How did I manage myself?  Deep breathing works for me – big intentional diaphragmatic breaths to switch off that sympathetic response. It’s a common strategy, it is my go-to strategy, I have practiced it, and I know it works for me. So that is what I did.
 
Once my heart rate settled and the nausea dissipated, things then got rather fun keeping that right combination of anticipation and excitement in check.
 
Finding friends, laughing and chatting, jumping in front of the ironman paparazzi for photos.  Hugging random strangers. All purposeful strategies in the “this is my A race of the year” start line corral. Totally odd behavior for me in real life.  But whatever works on race day, hey!
 
Have fun exploring and finding your pre race strategy. Get after it!
 
Cheers
H

When it comes to Ironman, it doesn’t get any better than the World Championship. Held every year on the Big Island of Hawaii in Kailua-Kona, it is, quite simply, the pinnacle of our sport.  
 
As we speak, athletes from all over the world have started to descend on the Island and in a few short days, they will take on an incredibly challenging course that pushes wannabe world champions to the brink of their physical and mental ability year after year. We’re getting tingles just thinking about it!
 
There are so many reasons why triathletes everywhere continue to put themselves through their Ironman paces every year in the hope of cracking a spot at the biggest dance of all. Here are five reasons we can’t get enough of the Ironman World Championship … 

​1. “The Vibe” 
 
In the immortal words of Dennis Denuto*, it’s just the vibe. This one is hard to explain but trust us, when it comes to Ironman mecca, there’s no competition. As soon as you step foot in the town of Kona, there’s no denying the fact it is the epicentre of endurance sport for that one week. This is the world championship - the day of days - where every athlete (from professionals to 17-hour specialists) arrives tapered and ready to race what is likely the biggest, most significant event in their athletic life. 

An incredible calibre of athletes from all over the world roam the town by foot or bike, at the absolute peak of their fitness, many of whom are preparing themselves to fulfil a lifelong dream. Professionals and age-group world champion contenders aside, there are also Legacy Program athletes and Ironman Global Ambassador athletes who are represented - people who have achieved or overcome incredible health or other personal feats to participate and live their own potential on race day. Witnessing these athletes cross the finish line and the moments that precede and ensue often rivals and surpasses even the most impressive professional performances. 

The Big Island. From the Mountains to the Lava Fields, the pristine ocean and everything in between, there’s nothing quite like it and no way to replicate that extraordinarily special feeling that fills you from head to toe as soon as you step off the plane. And how could there be? After all, it is the spiritual home of Ironman. 

​​2. Location, Location, Location 
 
From the moment you land at the airport which is flanked by lava fields, you know you’re somewhere special. Kona really is quintessential Hawaii. And there’s no place on earth like the Big Island. Rent a car for the day and you can drive the Island, passing through no less than four of the five major climate zones that exist on our planet. It is truly one of the most ecologically diverse places in the world. 

It’s also a relatively handy flight from Australia, all worldwide destinations considered, which may be one of the reasons our country is so healthily represented at the Ironman event each year. The locals for the most part are incredibly welcoming and wholeheartedly embrace race week which is no doubt a key contributing factor to its enduring success. 

In terms of all your race-related requirements, everything is centrally located, so although a hire car is handy if you’re hauling a bike(s) and other equipment, it’s not a deal-breaker provided your accommodation is close to town. Should you choose the car-less path however, just a word of warning - the free shuttle bus and its incredibly loose schedule certainly sing from the Island Time hymn sheet!

​​3. The Course 
 
Picturesque location aside, this Ironman course is a unique beast. Nothing gives you all the feels quite like a conch shell and cannon fire do, signalling the start of the race. Athletes set off on the swim leg in ridiculously warm (no wetsuit) water, often escorted along the way by dolphins, turtles and a myriad of other marine life clearly visible in the pristine waters of Kailua Bay. 

The ride is generally fast and fun, but the hills, the heat and the trade winds still need to be battled and managed. Finally, the ultimate test for athletes is the lumpy and insanely hot run, including an extended stint in an infamous section called the “Energy Lab” – notorious for siphoning energy from athletes, rather than providing them with any. 

Whether you’re a professional, age-group contender or just out there to make it under 17-hours, on race day all athletes are equal, each one battling the same course and conditions as the next. Being the World Championship, spectators and supporters abound, but they’re mostly concentrated closer to town which is understandable. After all, spectating in the middle of a lava field doesn’t seem all that appealing! 

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4. The Expo
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 For spectators and supporters, a trip to the epic expo during race week is essential. And to be fair, even as a nervous athlete with the best intentions to keep unnecessary “noise” to a minimum, it’s probably still unavoidable. With two decent setups spanning a road, sponsor freebies and bargains abound and with a steady stream of professional athletes turning up throughout race week for signings, product promotions and interviews, the expo is heaven for tri-gear nerds and groupies alike. If you do indulge in any pre-race purchases however, just remember to avoid committing the cardinal sin of christening them on race day!

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​5. The Extras  
 
When all is said and done and race day has been and gone (or for a few treats in between), nothing beats the iced coffees of Lava Java and ice-cream sandwiches of Huggos on the Rocks, flanked by a cocktail or two at sunset. If you’re taking travel notes, these are essential stops. And an acai bowl from Basik Acai (the Kilauea is our recommendation) is the breakfast of (world) champions! 
 
For a break from your food coma, or for non-triathlon related activities, options abound. Swimming with manta rays and spinner dolphins, or indulging in a spot of snorkelling in various locations around the Island should tick a few boxes. A Kona Coffee tour or trip to Kona Brewing Company also come highly recommended. And no visit to the Big Island is complete without stopping in to Volcanoes National Park. 

With so many athletes arriving a week or two early for pre-race acclimatisation, the post-race exodus is generally swift so if you’re keen to holiday after the big day, stay a while longer on the Island and enjoy everything this little town has to offer, once its Ironman hosting duties have concluded for another year.
 

While few of us have managed to reach the “holy grail” of Ironman this year, we can still watch with bated breath on October 13 (Australian time) and cheer on our T:Zero athletes with gusto. In all honesty, it's virtually impossible not to be moved and motivated by this incredible event. 

 
* Do yourself a favour and download “The Castle” for essential wind trainer viewing 😉

​I'm 34, married with two children, 6 and 4 and I work as a Clinical Nurse working both 12hr and 8hr shift work. This can make fitting training into my work/life balance difficult at times but it is not impossible!

At school I was always playing sport and made state teams for rowing and waterpolo - anything in or on water came naturally to me but land sports was another story.

My exercise journey began a little under 4 years ago, 6 months after my 2nd child was born, when I was feeling a little lost and stressed with 2 children under 2. My sister-in-law who is a keen runner convinced me into trying a parkrun which I attempted pushing my son in the pram. I literally had to stop after 500m as I couldn't run any further - I was so embarrassed but I didn’t let it beat me and a hunger grew to improve on my fitness. 

A few months later a friend was organising a team triathlon for Mooloolaba and I put my hand up for the swim. The atmosphere from that day sparked something in me and although at that stage I had only just recently run 5k without stopping and I didn't own a bike I signed myself up to an Olympic distance Mooloolaba tri the following year. 

So I got a bike and now had everything I needed - all the gear with no idea! Over the next year managed to complete 10k bridge to Brisbane, a QLD tri series sprint distance triathlon and as much training based off the guidance of Google. I managed to complete that tri with my family at the finish line and again I knew I wanted more... 

I kept ticking off events and goals including 2 half marathons, 2 more OD tris and lost 20kg. One day at work I received an email that said "Congratulations for registering for the Sunshine Coast 70.3"... My husband had signed me up as I had been talking about a half Ironman but was not sure I had firstly the ability but secondly the time to train. His belief in me and the support he gave to me to reach my goals became my "why" and I realised that was all I needed. 

This is where super Coach Steve and T:Zero came in! Steve has always been so supportive and adaptable in working my training in and around my shift work and family. His calm, informative and humorous responses to my 101 questions about everything triathlon has been priceless which I am so appreciative of.

With a slow build from February Steve put me in the perfect position to not only smash some huge Pbs along the way but to be race ready both physically and mentally. 

Race day came around so quickly and having my husband, dad and sister-in-law at the start line calmed my nerves and let me focus on what was ahead. The swim being my most favoured, I just wanted to get in and get started. The plan was to go out hard for the first 300m, find some feet to stick to and steady the pace to a 7/10 to save some energy. The water was a dream and I remember thinking I was actually enjoying myself. I kept to the race plan and managed to steadily keep overtaking swimmers which was good for the confidence and came out of the water feeling great. 

In transition the wetsuit dance was a bit of a struggle but did my best and was out on the bike and up that first hill with not much of a worry. I heard over the loud speakers while in transition the elites were at the 20k turnaround and into a bit of a head wind so kept that in the back of my mind. 

The first 20k I was flying! The thoughts of making it in well under expected time was exhilarating. I kept Steve's advice in mind to monitor effort and not to go out too hard too fast. At 20k turn around my exhilaration was rudely interrupted with head winds which cut 10k/hr off my speed - this hurt both physically and mentally but I kept pushing. Seeing the T:zero tent and my family at 45k helped with the focus going back out for lap 2. The plan was to step up the effort from 50k which was attempted but failed at 70k when I hit a wall. I managed to count down the k's and just get it done. 

My family, and in particular my kids, were all waiting at my bike rack in transition yelling words of encouragement which restored my energy as I got the runners on. I had never been so happy to be off for a run. 

I felt good for the first 5k and then started to feel the heat. I had skipped some initial drink stations but then decided to stick to the race plan of walking the drink stops and refuel (Coaches do know best I guess!) At 10k the hill hurt but was able to keep pushing with the atmosphere from the crowd. At 15k I knew I was going to finish but just needed to keep reminding myself of some wise words "Don't give up....EVER", I think I chanted this in my mind for the 16th km. I came around a corner at 17k and had lost the battle mentally and had made my mind up to walk... there was my sister-in-law waiting to cheer me on. She then ran along the footpath for the next km to keep me going. She didn't know at the time but I was balling my eyes out (thank God for sunnies) as it was just what I needed - a reminder of the support I had from so many to not give up. 

The last 3k hurt which now seems like a blur but I remember feeling disappointed in myself for not feeling as strong as I had been in training. I didn't want to let my family or Steve down. 

Nothing will beat crossing that line seeing my family and particularly my husband - my emotions couldn't be contained. I couldn't believe I did it and it still brings a smile to my face thinking about it. 

Needless to say, I have signed up again for 2020 with new goals in mind and can't wait for the blood, sweat and tears along the way.
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So if you think that a half ironman is out of reach - I am proof that it is not and that anyone can do it! 

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

CLICK HERE TO FIND OUT MORE ABOUT COACH HEIDI SOWERBY

Before I get started on this month’s blog, “A week in the life of me – Ash Hunter,” here’s a small summary on my experience from Sunshine Coast 70.3 a couple of weeks ago.

Ironman 70.3 Sunshine Coast wasn’t intentionally on the cards this year as we were in the thick of Ironman training. BUT… 10 days out from the race I’d won an entry… Thank you to Multisport Mecca and Cyclezone for this!! How could I turn down an awesome opportunity to have a hit out and see where my current fitness lies? It was an absolutely stunning day, apart from a little wind on the bike course we had ideal conditions.

Swim was amazing with crystal clear water. I felt comfortable navigating my way around the swim course, then onto the bike where I came into T2 with my highest ever NP split for an Ironman 70.3. The run felt great for the first 8 km and then after the second Alex Hill I started to fall apart but I gave it all I had for that last lap. I was happy to be able to come home with a PB 70.3 time of 4.42:07 and 3rd place in F25-29 AG. I hadn’t given much thought whether I’d take a spot to the Ironman 70.3 World Championships held in Taupo 2020, until after the race.

Over a quick lunch with my friend, Sarah and brother, Jordan I’d kind of made up my mind. I didn’t think there’d be 3 spots in my AG but I came to the decision that If there were 3 allocated spots then I would get the trusty old credit card out to pay for the entry + the 8% active fee ha ha. Waiting at the roll down ceremony I heard Pete Murray announce, “25-29 Female age group has 3 + 1 allocated spots” Whattttt???!!! I looked over to my bro, trying to contain my surprise and excitement. Although, I may need to work 2 jobs over the summer holidays to pay off that one! A super unexpected result and qualification but I’m looking forward to heading over to Taupo in November next year for the Ironman 70.3 World Championships.

​For anyone thinking about starting triathlon or taking on a challenge within the sport already, I hope this blog encourages you to go for it, believe in yourself, and live to your full potential.  
 
I am a 22-year-old living in Canberra and I have recently entered the world of triathlon. I joined a novice triathlon program with the Bilby’s triathlon club in October 2018. At the time, I was spending 99% of my time at the university library, working two-three days per week in a law firm and had not long returned from an overseas trip. I was ready to try something new, (having come from a background in tennis and hockey), to challenge myself, and to meet people outside my usual social group. I had a road bike which I bought second hand, (and had used only for travel to and from uni), and that was all I needed (aside from caffeine), to sign up for my first ever triathlon!
 
I remember my first triathlon so clearly. It was in Canberra and (shock horror) it was so windy and cold for November. The swim was almost wetsuit compulsory! I was signed up to the novice distance, which was a 200m swim, 12km bike and 2km run. I remember watching some of the Olympic distance athletes beforehand and thinking ‘how on earth do their butts not get sore after 40km of riding!?’ It was such a fun day and I ended winning my age group! I guess you can say this was the start of an amazing 12 months to come.
 
After competing in a few novice races and then the Sprint distance at Husky Triathlon Festival (February 2019), my next goal was the Olympic distance. I decided to race the Port Stephens Olympic in May 2019. I enjoyed the longer distance, as it gave me more time to settle into the race and find my groove. Once I had completed the Olympic distance, I set my sights on the 70.3, however, I knew that I didn’t have the knowledge or expertise to self-coach. I was also still studying full-time and working, so I didn’t really have the time to think about setting a training plan! In June 2019 I joined the T: Zero team under the guidance of coach Andrew (Andy) Perry. I said I wanted to complete my first 70.3 by the end of 2019 and soon enough I was signed up for the Sunshine Coast 70.3 in September 2019 (giving me roughly 12 weeks training time). It was a short amount of time to train for such a huge step-up in distance. But I knew the time wouldn’t be a limiting factor if I was consistent with my training. Fortunately, I was also surrounded by supportive people, and Andy had no doubts about me being able to finish the race which was really empowering. I also really loved the fact that it was going to be a challenge, and probably not going to be easy!
 
The toughest part of the preparation for the 70.3 was training in the Canberra winter. There was one morning where it was -2 degrees and my toes went a dangerously blue colour (even with my shoe covers!). On social media I would see people training in warmer parts of Australia, commenting that they finally cracked out the arm warmers. Meanwhile, I’m sitting here defrosting my toes in the bathtub! I soon made use of the indoor trainer a lot more. I’m a sucker for routine, so it helped that I could fit my sessions in around work, uni and social life. Some weeks were obviously harder than others, and there were mornings where I really didn’t want to get out of bed. But it’s amazing how much you’re capable of when you really want to achieve something. I had a goal that I so badly wanted to achieve and that in itself was really motivating.
 
September crept up quicker than ever and soon enough it was race day! What a beautiful day for a half ironman! The swim was my favourite leg of the day. I felt comfortable in the water, I could easily block out the surroundings and really get in the zone. Out of the water and onto the bike was a slightly different story. It was a tough leg, especially in the wind. The bike is still something I’m getting used to, having no experience in cycling until I started triathlon.  Despite this, it was still more enjoyable than I thought it would be! It was pretty warm by the time I started running (a lot warmer than what I’m used to anyway). This made for a challenging run, but by this point, I knew I was going to finish. The run is where the body starts to really struggle, both physically and mentally. After exerting yourself for several hours, the last thing you want to do is run a half marathon! But I knew this is what I had trained to do, and I trusted the process. Physical fitness aside, the run is as much a mental game as it is a physical one. What got me through the run and the race in general, was having a positive mindset, being patient and staying in the moment. It was the absolute best feeling to get to the finish!
 
Post-race, I’m still trying to process everything. It is such an amazing gift to be able to swim, bike and run and it is truly incredible what you can achieve when you truly set your mind to it. Signing up to my first triathlon less than 12 months ago was one of the best decisions I have ever made. Equally rewarding was joining the T:Zero team, who are an amazing bunch of athletes that I am proud to be apart of. Pursuing my sporting goals on top of a busy lifestyle is something I’ve really struggled with in the last couple of years. It’s really great to be a part of a team that understands and works around ‘life.’ I chose T:Zero because of their positive energy and dedication to helping people from all walks of life to pursue their dreams. If you’re thinking about taking up triathlon, or chasing a huge goal, surround yourself with people who empower you to be a better you, go for it, and don’t look back.

​As the saying goes, ‘opportunity is missed by many people because it is dressed in overalls and looks like work.’ When you take on a big challenge, believe in yourself, and put in the work, you can excel in all aspects of your life. You will be amazed at just how much you’re capable of!

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​There’s a common perception out there that T:Zero is some kind of elitist group. That we focus our attention on fast times and podiums. Nothing could be further from the truth.
 
At T:Zero we focus on success. We celebrate our athletes setting big (sometimes scary) goals and watch with pride as they tenaciously set out to accomplish them. It’s the little wins, every day, and every week, that lead to the PBs, the breakthroughs and the smiles. It’s the shift in mindset from being outcome driven to process driven. And the move from fearing failure, to embracing it as part of the journey.
 
Whether an athlete is stepping up in distance, smashing a new PB or qualifying for a World Championship, it’s the process coming to fruition that we as T:Zero celebrate above all else.  
 
We regularly hear from our athletes that the culture within T:Zero is one of non-judgement and acceptance no matter what level the athlete. This is precisely the kind of culture we strive to foster. We realise that everyone is at a different stage in their journey; each no more important than the next. Our values are growth, gratitude, consistency and honesty. These values underpin the way in which we operate as a unit, and this is where we want to focus athlete awareness.
 
The journey and process of endurance sport is long. It’s for the stayer, the disciplined and the strong individual. The person who understands that big goals are achieved through next-level commitment and determination is the person you will find at T:Zero. That’s who we are. You won’t find a trophy room in our HQ; you’ll find a celebration room.
 
If you want to be heard, have your accomplishments no matter how big or small, acknowledged and celebrated. If you want to learn to embrace the process and accept that every opportunity is something to learn from, come and join us. Then perhaps you’ll see why we are so fortunate to have such a high rate of athlete happiness and retention. Those who come and work with us, stay, and come back time and time again.
 
So, what are you waiting for? Come and embrace the enigma 😉

​It was an incredible weekend of racing at this year’s Sunshine Coast IRONMAN 70.3.  A picturesque morning greeted the athletes with the Mooloolaba Bay offering flatter swim conditions than your local swimming pool.  We saw two Kiwi professional athletes take the line honours with hundreds of athletes following them with their own awesome story to tell!
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Head Coach Richard Thompson has been heavily involved with IRONMAN racing for almost two decades! Here, he shares his hot takes from the SC70.3 in 2019…

1. 70.3 World Championships close by means stronger competition

When it was announced last October that Taupo in New Zealand would play host to the 2020 IRONMAN 70.3 World Championships, hundreds of athletes in the southern hemisphere collectively gave a quiet fist pump and put that at the top of their list of goals.   While every year the 70.3 worlds travels across the globe, it does not yet have the history or prestige as Kona does whereby athletes will want to race at that event regardless of the location. So it is common sense that when it comes close to Australia, you go all in to the process to try and qualify.

Sunshine Coast 70.3 was the regions first qualifying race for the 2020 70.3 World Championships and the age groupers knew it.  With a combination of a a large contingent of experienced athletes racing, together with everyone's eagerness to get that coveted world champs slot, there was little room to move at the roll down ceremony for all those wanting to head to the North Island of New Zealand in November 2020.
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We are proud to see that three of the T:Zero family accepted their spots on the weekend to race at the 2020 70.3 World Championships, a number that will no doubt grow as the next nine months ensues. But, knowing how competitive this Country is in triathlon, don’t expect a spot at the worlds to magically land in your lap.  Train with purpose, believe and give yourself every opportunity to reach that goal.

2.  A team is stronger than a group of individuals

It was amazing to see over 30 athletes representing T:Zero over the weekend. The athletes, together with the nine of our 12 coaches came together on Saturday morning to share a coffee and a local café, have a chat, take home some awesome products from our supporters (Ener-C and Zen Spray) and generally be motivated to perform when the sun came up the next day.
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The overall feeling within the team was just incredible.  And the old adage that a team is greater than the sum of its parts was no truer than what was shown on the weekend. Although we are a worldwide coaching group, and although the athletes live all over, the sense of community and belonging was really evident on Saturday and particularly Sunday with everyone encouraging each other to push their limits and live their potential.  It also helps that everyone was decked out in some epic new T:Zero pink socks!

3.  The role of weather for athletes and spectators

Weather. It is a fickle beast. As a coach on the side lines, it was magic on Sunday. A little breezy but the sun was out and it was a beautiful temperature.  It all in all made for a great morning on the side line (compare this to the torrential conditions 12 months prior). 

For the athletes, however, the conditions play a much more specific role.  The perfect swim conditions lent itself to very fast swim times - example being that the lead swimmers came out in 22mins. The course was true in terms of distance, so it was nice to see that for once, mother nature took it easy for the athletes in the swim (we just need her to come back in June up in Cairns, for once).

The wind on the bike, however, proved to be strong.  While not devastatingly difficult or dangerous, it was just enough to make the second lap of the bike a fair bit slower back into the side and head winds.  On a global scale, this meant slower bike times for everyone– from the pros to the weekend warriors. So while you may have trained your backside off over the winter, the bike split may not be as impressive as you would have liked. Tip your hat, or your aero helmet as the case may be, to the winds for that.  Then the run came and went, the winds weren’t as strong at the beach as they were out on the motorway, and with the temperature being fairly mild to slightly warm – it was near perfect run conditions. 
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So what I am getting at here? Don't be disheartened if your overall times are a little off.  The conditions (and therefore the speed) of the bike is always the biggest contributing factor to the ebbs and flows of your overall time.  
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Nonetheless, I feel that the conditions on Sunday were incredible for athlete and spectator a like.

4. Drafting is always a problem, but what is the solution?
Ah drafting. It doesn’t go away. When I started racing 70.3s back in 2003 (where you had to qualify for Ironman Australia through a half ironman like you would for Kona), there would only be 600-800 athletes racing at once. We would go off as age groups, over the course of a 60-90mins and there just didn’t seem to be any drafting issues on the road. 

Coach Scotty was up on the Maroochy Bridge and witnessed the congestion first hand. I feel for the athletes out there. I assume 99% of them want the ability to race their own race at a true 12m. Unfortunately, with only 22km of road in one direction and dealing with 1500+ athletes racing, the inevitable will happen.  Again, not the athletes’ fault at all.

So the question has to be asked, what is Ironman doing about this? Is the answer a one loop bike, less athletes, a larger window of start times, more marshals? I don’t know, and I don’t envy the position that they are in, but it is a problem Ironman have brought on themselves.  I just hope that there is much of a desire to fix it from the powers that be, as there is in the age group peloton. 

​5.  Glorious PBs for those who believe
I read a blog article by a coach this week that basically said that qualifying for Kona is simply out of some peoples reach.  I found this confronting given my background and how much I believe the human body can evolve over time to become much more efficient and faster.

I truly believe anyone can qualify for Kona, if that is something they want, and the drive is there.  No matter of their ability, if the “why” is strong enough, the how will take care of itself. It becomes a question of 'when' not 'if'. 

We had some incredible Personal Best performances on the weekend (despite the slower bike times aforementioned).  A particular mention to one athlete who put down a near sub 5 hour performance representing a 45mins PB!     This athlete is extremely dedicated to the cause, focusing on the weekly improvements, the daily grind, the 1%ers. They are incredibly focused and determined to see themselves improve as an athlete, as a person.  It was so amazing to see them in their element on Sunday.  

So, wherever you are on the journey of this amazing sport, don’t put yourself in a box or define yourself.  You are far more powerful than you ever can imagine. Remove the doubt, distance yourself from people who doubt the journey and take it day by day.
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Thank you Sunshine Coast for putting on a wonderful treat for us on the weekend...until next year.

​RT

​As triathletes we’re pretty fortunate to have the opportunity to race in some amazing locations all over the world, but sometimes there’s no place like home. Ironman 70.3 Sunshine Coast race week is upon us and there’s no doubt we’ve got a soft-spot for this race. Here’s why …

1. It’s our “local” race … kinda  
T:Zero delivers customised online training programs to athletes all over the world, and while we’re not bound to a specific location, a number of our coaches and athletes reside right here on the Sunny Coast. On race day itself, 9 of our 12 coaches will be representing - supporting, participating or both, and over 30 T:Zero athletes will be out in force competing too. We absolutely cannot wait to see everyone giving it their best and we all know there’s nothing like a bit of home-town support to motivate us up and over that final gruelling hill on the run! 
  
2.  The swim is pristine 
With any luck Mooloolaba Beach will be as flat, fast and clear as it was for the Mooloolaba Triathlon Festival earlier this year! Even if it’s not quite as brilliant, there’s no denying the beauty of Mooloolaba Beach with its crystal clear water and mild temperatures pretty much year-round. With any luck, a few sneaky waves will be around to lend a hand, offering athletes a welcome boost back into shore. A rolling start to kick off the swim leg will also help to spread out the field, calm the chaos and relieve some nerves for those of us who are less confident in the water. 
 
 3. A fast, flat bike course - primed for a PB…
 Beginning from transition on Beach Terrace in Mooloolaba, the bike course heads out onto the Sunshine Motorway which is largely smooth, flat and fast with a few minor undulations. Typically we find there’s a pretty good tail wind in one direction which is counter-balanced by a not-so-nice headwind so keep this in mind if you find yourself flying out of town! Disc wheels and aero helmets are often the weapons of choice for more seasoned campaigners but this course is just as easily crushed by athletes with confident aero positioning, considered pacing and the right attitude! 

4. A run leg with a million dollar view 
 
Let’s be honest, if one must run a half marathon, is there anywhere more picturesque to do so? The two-lap run course takes athletes along Mooloolaba Esplanade, which is always lined with an incredible number of enthusiastic spectators, over Alexandra Headland and out towards Cotton Tree. The return presents an enviable view along the shoreline which may be lost on you if you’re suffering, but is spectacular if you’re cruising! While the Alex Hill is long and the run can be hot with no real respite from the sun, the T:Zero team tent and cheer squad will be one (yes, the best) of many lighting the way to the finish line, providing all the motivation and thunderous support you need to bring it home! 

5. It’s the perfect destination race for everyone! 
 
Whether you’re local, semi-local or live a little further away, Sunshine Coast 70.3 serves as the perfect destination race for all athletes - singles, couples and families. There’s a huge selection of restaurants and accommodation to suit all tastes and budgets as well as a number of local attractions to keep any non-triathlon loving family members happy too. The location presents a perfect opportunity for athletes to add a few extra days either side of race weekend to kick back, relax and enjoy the rest of what Mooloolaba has to offer.  
 

Hi everybody!

I’m Ashleigh Hunter AKA Ash Hunter, a long course amateur athlete (currently in the F25-29 Age Group). I started this sport back in 2015 coming from a powerlifting and team sports (soccer & touch football) background. I went over to the Big Island of Hawaii to spectate the 2014 Ironman World Championships which is where I became inspired to start triathlon. How could I not gain inspiration through watching my partner, Damien Collins place 4th in his AG and Mirinda Carfrae take out 1st female?

I started with T:Zero Multisport in April of 2016. In the 3.5 years I’ve been coached by Richard Thompson we’ve been able to achieve some pretty cool things in this sport; AG Ironman and Ironman 70.3 champion, Ironman Asia Pacific AG champion and 16th place in my AG at Kona. Looking forward, I’ve set a goal to have a crack at qualifying for the 2020 Ironman World Championships and then race to my potential back on the Big Island.
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I have been asked to share my journey with you by posting a blog once a month. This makes me feel pretty uhhh… vulnerable but I am also really excited to be open with you and share some of the ups and downs of what’s to come. Even if it is just my Dad following along ha ha. So I thought my first blog post should be about why I have chosen Ironman Cozumel as my “A Race” for 2019.
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Why I Chose Ironman Cozumel
Some of you are probably wondering why on Earth I would travel all the way to Mexico for an Ironman considering; I’m an age grouper, it’s such a long way to travel and Busselton Ironman is on at the same time on year… in my own country.
Well, here are my reasons for choosing to race abroad for the 2019 Ironman Cozumel

Race-cation / World Class Travel Destination
The biggest attraction for me, travelling ALL the way to Cozumel for an Ironman is being able to add on a small holiday after the race in a bucket list destination. Cozumel is a world premiere diving destination, with the second largest barrier reef in the world. Not too far from Cozumel are beautiful underwater caves (cenotes) that I plan on visiting after the race also. I grew up very close to the largest barrier reef in the world and have been scuba diving for the last 14 years now. I am pumped for a little holiday after the race to wind down the year with my partner, friends and family.

Timing
After sitting down with the coach back in April we looked at the ideal time for me to build up and be ready to race an Ironman again. It looked as though November-December would be the best time considering minor injuries and sickness that seemed to be hindering my prep at the start of the year. So looking at that time frame I had a few options to ponder on… Busselton, Malaysia, Arizona or Cozumel? Considering Busselton is in Australia it’s still quite a resourceful trip and it’s still about a 12 hour travel day so why not go somewhere I haven’t been before??? Malaysia looked to be a good option and then I heard about the MONKEYS on the bike course. Apparently they run out at people and you’re not allowed to get off your bike to help other competitors if they crash (because the monkeys will attack you)… I’ve already come off my bike during a race overseas so I didn’t think that would be a good option... been there done that. That left me with the choice of Arizona or Cozumel…. They are both so far away! Then I got word that 5 other training buddies were also racing Cozumel AND Damo (my partner) could potentially be racing there too so… DECISION MADE!  Let’s go to Cozumel.

Travel with Friends and Family
After breaking the news to family that Kona isn’t on the cards for this year there was actually a lot of relief as we’ve been there a few times now, 3 times for Damo when he raced AG and once for me. There’s nothing better in life than to be surrounded by people who make you feel good. I am so excited to go on an awesome adventure with Damo, training buddies, Damo’s family and a couple of family friends who are coming over to support us. I really want to put in a good prep and perform well to do the family and friends proud who are travelling across the world to support us.

The course
The course looks great for me, being a slower swimmer, it is a current assisted swim so the less time in the water, the better. The bike course includes 3 laps around the island which looks to be a flat fast course. I love nothing more than buckling into TT position on my trusty old steed and testing the mind in that last 60km of the Ironman bike. The run course is 3 flat loops also. This will be a massive booster as I’ll have plenty of opportunities to see the people who are special to me out on course as well as on the sidelines. It reminds me of my “why” to help get through those tough times during the marathon.

Increased Experience Racing in the Heat
As mentioned earlier I want to go back to the Ironman Hawaiian World Championships and this will be a great experience to practise racing an Ironman in the heat and humidity again. I will be taking in everything that the race and travel experience has to offer.

Conclusion
Thanks for reading my decisions behind choosing Ironman Cozumel as my “A race” for 2019. I am really excited for the rest of this preparation because we still have so much time to develop fitness and strength over the next 14 weeks! I’ve made a couple of lifestyle changes to allow myself a better opportunity to recover from training sessions and to have more time to focus on this prep. I can’t wait to share with you my journey over the next 14 weeks and beyond. 

Thanks for reading! I can't wait to give you an insight into my little world each month!

: ) 

Ash 

Ash Hunter is sponsored by 17 Hour Triathlon Clothing, CLIF Bar, Brooks Running Australia & CrampFix and supported by T:Zero Multisport, Di's Fitness and Massage & Cyclezone Mooloolaba.

You can follow Ash's journey here:

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

You’ve heard it before… we speak about it often. Some of the underlying pillars of T:Zero’s ethos is that we train smart, we are uber consistent, we trust the process, we support each other no matter what our experience or current ability and we go about our business with little fuss and zero ego. Sure, a little confidence doesn’t go astray... you have to believe in yourself and a positive, confident outlook goes a long way to dispelling nerves and enhancing performance… but we ain’t brash about it.

Letting go and not being concerned with what everyone else around you thinks is a mighty hard task. Zen Buddhists spend their whole existence trying to attain true enlightenment and still, I imagine, have trouble not being sucked into the realms of our consumer / ego driven society. For me, it’s a work in progress, I’m not sure whether it was a coming of age thing or a becoming a father thing, but all of a sudden in life, and I’m sure this happens to everyone at some point in time, we realise most of what we work for and are driven to want or have, really doesn’t matter all that much. You know the term ‘keeping up with the Joneses’ right!?

​What matters most is ‘how much you live, how much you give and how much you love’. This doesn’t mean you need to sell everything, buy a combi van and start growing your own veggies (although growing stuff is pretty cool). It simply means, the search for happiness and contentment, doesn’t lie within attaining stuff. It’s in the relationships, the moments, the breakthroughs and the experiences we have and share with each other. It’s also about being the best person you can possibly be. Sure, you’re already awesome, but there’s no harm in trying to be a little better and give a little more each day right!?

I’ll get back on track... today I’m here to lay down a challenge for you, should you choose to jump on board. My challenge is this: let go a little. Get rid of Strava and stop comparing yourself to others so much- you know you do it far too much. As our coaches have said many a time, focus on the session in front of you and that square metre surrounding you. That’s the one you can control and that’s the one you can improve. Little by little, session by session, add the layers on and do what is necessary to improve you. The sooner you stop comparing and start focusing on you and controlling your space, the sooner those breakthrough moments will happen. Whether in a single training session or your next race… bring your focus back to you and stay present in the moment. It works!

“Because most of what we say and do is not essential. If you can eliminate it, you will have more time and more tranquility. Ask yourself at every moment, ‘Is this necessary?’” - Marcus Aurelius

Want to know more about Head Coach Scott Farrell? - Check here to find more about him
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It certainly is special preparing for a race where long haul travel is required. Don’t get me wrong, it is very convenient when you can sleep in your own bed the night before race day. But there is something very cool about packing your bags and flying to some exotic location for your date with destiny.

There is a myriad of things that will influence whether it has been a good or not so good experience travelling to a race. While you must accept the things that are out of your control, it is crucial to make everything that is in your control work in your favour.

So here are my top 10 tips when travelling to a race -

1. Be organized – being stressed is inexcusable. Race week you want to be as carefree and stress free as possible, so pack your bags and your bike carefully and with great care at least 24 hours before you are due to leave for the race.
2. No heavy training before – As your body recovers from the rigors of a training session – being cooped up in a car or on a plane for hours on end is not ideal – so limit the exercise you do the morning of your travel as much as you can. In a perfect world you would have the morning off or have a light jog when you first get up.
3. Take two drink bottles – Drink to thirst but be prepared to drink. With so much going on when travelling to a race, staying hydrated is often not a high priority. If you are travelling by plane, the cabin is held at around 20% humidity which reduces the sensation of being thirty even more. Finally, when the trolley comes around – makes sure you say ‘can I please have two waters’. Avoid juice or soft drink as they will not help your body get over the travel.
4. BYO Food – Plane food (or for that matter servo food) polarizes people, but the reality is once you are eating the supplied food - you lose control of what goes into your body. The food as served is highly processed, high in salt and extremely carb based – a perfect list of what you are trying to avoid when your body is already going through the stress of travel. Pack your own lunchbox – make sure there are lots of good food choices and that it will be enough to get through the flight so you aren’t tempted. It isn’t glamorous but you won’t regret it and plus - the glamour will come on race day!
5. Move! Whether you are stuck in a car or a plane, move around every 60-90mins. Hip flexors are the biggest thing that suffer from sitting in one position for any length of time – so be sure you stretch them out, do lunges, squats and even a downward dog or two! Swallow the pride and be the person that is always out of the seat – your body will thank you the next day.
6. Compression – To ensure blood flow is encouraged throughout the time you are sitting – this is the ideal time for the compression socks to come out. Ideally get your hands on the hospital grade TEDs to throw on once airborne. If you don’t have a contact in the health system, your brand name sporting compression socks will suffice.
7. Avoid sleeping pills – This might seem obvious but the amount of athletes that desperately want to sleep on the plane vs keeping your body chemical free may surprise you. You have trained months for this race, do not jeopardize it with pills.
8. Once you arrive, you have only just begun - You have followed the above and done some great work in the car or on the plane to minimize the impact of the travel and you have arrived at your destination – now the real work begins. Get into your exercise gear and go for a gentle walk followed by hydration and a gentle stretch and if you can, get into  some NORMATEC Recovery Boots. Then find a place to eat wholesome food with salad and vegies included.
9. Changed time zones – If crossing time zones and you find yourself feeling sleepy at 9:30am then this is the plan – When you feel the most tired, get out to a park or somewhere where there is lots of greenery and do your training session in the sun (without sunglasses mind you)– this will help shift the body to the time change. Don’t worry too much about your data/pace/speed etc – just get the session done.
10. Time for bed – It has been a big day of travel and its getting time for bed – 30mins before you are wanting to be pushing up ‘z’s’ turn off all tvs, phones, laptops etc – by removing screen stimulus you are more likely to have a better quality of sleep – and that is the name of the game on race week. Once you wake up the next morning, get stuck into your usual routine as if you were home – do not try any new things this close to the race.


To know more about Coach Richard Thompson - check him out here

​It gives us great joy to announce that from 2019 through to 2021, T:Zero’s major sponsors will be Ener-C SPORT (a new player on the electrolyte market) and our long term partner Zen Sport Spray.
 
The partnership will see the T:zero athletes have a much greater access to these exceptional products as well as incredible giveaways, competitions and providing support for a T:Zero ambassador program (more on that soon!)
 
We asked Head Coach Richard Thompson about what both brands mean to him in the context of using both products extensively in preparation and racing the Ultraman World Championship last year:
 
ENER-C SPORT
I started using ENER-C Sport in the final few months of training for the 2018 Ultraman World Championships.   My experience with other electrolyte supplements in the past had been less than enjoyable.  Whether it was the high level of sugar, artificial ingredients or simply the taste – the other products have not put me in the best possible position to achieve excellence whilst training and racing.  ENER-C Sport was everything I needed.  All natural, low sugar and a taste that you could never get tired of, it ticked all the boxes.  On top of that, and importantly, it is packed full of all the necessary electrolytes and minerals to ensure I was rehydrated and supported the best way possible.  We relied heavily on ENER-C Sport through the three days of racing in Hawaii too and it was because of ENER-C Sport that not once did I cramp or have any gut or dehydration issues!   To take on something as massive as the Ultraman World Championships, in an environment like Hawaii where you are running a double marathon on the final day, alongside lava fields in 35 degree heat, you need to ensure that across the board you have the very best products on the market.
 
ZEN SPORT SPRAY
The Ultraman World Championships is the pinnacle of ultra-endurance triathlon. Regardless of your condition, and without your consent, it will rip you apart and show you exactly who you really are.  Training for such an event is not easy.  Every day you are continually pushing yourself to see how much you can endure without breaking, without picking up an injury along the way.   In the past I have been guilty of only turning to the use of liniments when I became injured.  For this campaign I turned to Zen Sports Spray as part of my daily routine.  I would use it before and after training sessions as well as giving it to my masseuse to use during all massages.  It was because of Zen Sport Spray that I was able to handle so much more training than I had first thought possible. 
 
For more information on ENER-C SPORT visit – www.enerc.com.au
 
For more information on ZEN SPORTS SPRAY visit – www.zenpainrelief.com.au

By Coach Stuart Hill

“If you want something you’ve never had, they you’ve got to do something you’ve never done”.
  
I had just finished my first ever 2 hour swimming squad. Managing to extricate myself from the pool, I’m now lying on the floor of the communal shower dizzy and nauseated. Gazing up I can see some of the other squad members squirting water at each other from their water bottles. They glance down and ask if I’m OK. Lying, I say yes. How could these kids be so strong? Would I be back next week?
 
Fast forward 30 years and I’ve just swum 10kms at Ultraman Australia. No dizziness or nausea as I exit the water. I run up the beach to my waiting bike feeling relaxed and in control. I can’t wait to navigate the Sunshine Coast Hinterland for the next 140kms on my TT bike. On paper it’s taken me 30 years to progress from the shower floor to Ultraman. In reality it has been a conscious and unconscious process of changing my perception of what normal actually is. Let me explain.
 
Our perception of ‘normal’ has significant impact on our performance, how we adapt to change and even the physical discomfort we feel during exercise. It can shift gradually (my current warm up was once my long run) or it can be sudden (anyone with kids can remember their birth marking a pre and post definition of normal!) The shift in perception can be painful or painless, voluntary or be forced upon us.
 
 ‘Normal’ is something we just do. Most importantly, it doesn’t require us to exert our limited willpower or decision-making energy to structure our day. Making the choice to return to the swim squad was hard, but 30 years later I barely need to think about it.
 
Understanding this can be used to our advantage, especially when it comes to improving sporting performance. Triathlon is a good lens through which to see this process, although it applies equally to work and your wider life.
 
Your coach may have mentioned progressive overload and seasonal progression. Every Tzero program is built on those principles.
 
Your short- and long-term development in triathlon rely on them. Graduated progression is the underlying physical and mental adaptation occurring during the years it takes to become a complete endurance athlete. Chop wood, carry water, listen to your coach and that 25km long run will soon seem short.
 
There’s another method: purposefully deciding to adopt a new normal and letting your perception catch up.  In effect, this is using willpower to do something for long enough that it becomes ‘normal’.
 
This doesn’t mean doubling your training load overnight. Your mind cannot overcome the reality of your physiology. You should also consider any impact on your family, work and wellbeing. Ultraman definitely touches those three!
 
It does mean committing to change sensibly, sustainable aspects of your life permanently. Good examples include what you eat for breakfast, the time you wake up and your adherence to your coach’s plan.
 
It might also involve changing how you see yourself. A self-fulfilling prophecy is to label yourself as “just a sprint distance triathlete” or “not built for Ironman”. The stoic philosopher Epictitus understood the power of consciously choosing your identity: “First say to yourself what you would be, then do what you have to do”.
 
Combining both methods - steady progression and conscious step-change - is an unbeatable path to progress. Think realistically and honestly how you can implement both in your life.
 
 Cheers - Stu

Learn more about Coach Stu HERE