5 quick questions with inspiring athletes & coaches in the world of endurance triathlon
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August 2019 - Kelly McManus
Sydney, New South Wales “It’s a privilege to have the health, time and resources to be able to participate in these kinds of events. That alone is enough motivation for me”. Our August Fast Five feature athlete is Sydney-based Kelly McManus, who has been training with Coach Steve for the past 18 months. Kelly’s been a runner (and multiple marathon finisher) for the last 18 years, but her foray into triathlon began only three years ago. Since her triathlon debut in 2016, she’s completed multiple sprint and Olympic distance triathlons, four 70.3 races, Huskisson Long Course and Ironman Cairns in 2018. Not surprisingly, Kelly’s favourite leg is the run because it’s, as she puts it, “so uncomplicated and I’m always on such a high because it means I survived the bike”. Currently in training for Western Sydney 70.3 later this year, she balances her endurance training with physio exercises, some strength work and the occasional spot of yoga. Although not the biggest fan of waking up early, since becoming a T:Zero athlete Kelly says she’s certainly learned you can force yourself to become a morning person! And the best piece of advice she’s got for someone starting out in the sport? Be consistent. Kelly’s a History teacher who attends drawing classes and studies law part-time for interest. She also writes a wonderful blog - Kelly Runs and Eats - where she chronicles her adventures in running and triathlon! Why and how did you get into triathlon/endurance/multisport? I was a runner who became friends with some triathletes via social media! Within a few months I decided to participate in Western Sydney 70.3 in 2015 in a relay (as the swimmer and runner) so I could see what it was all about before buying a bike. I loved it. It took me about 6 months to buy a bike but 3 months later I did my first tri and a couple of months after that my first 70.3. It escalated quickly! Favourite race? Why? Running - City2Surf. It’s an iconic Sydney race. I grew up watching the runners pass my house every year and I remember being particularly inspired by Steve Moneghetti (who still holds the men’s record.) Nothing beats slogging up Heartbreak Hill and then being rewarded with the run down into Bondi! (Fun fact: Kelly just completed her 13th C2S this year!). Triathlon – Cairns. Ironman was one of the best days of my life and I loved the 70.3 the year before. An ocean swim for the swim leg is my favourite thing, the bike course is stunning, and the run was quite lovely too. Swimming – the Bondi to Watson’s Bay, a stunning 10k ocean swim around the heads and into Sydney Harbour. Favourite distance? Why? Ironman because I love that an endurance event can take you on the most incredible mental and physical journey in just a single day. 70.3 is a close second as it’s the distance I’ve participated in the most and it’s long enough to feel like an extremely solid and satisfying day out. Have you ever had an apparent training or race day “failure” that has set you up for later success? I DNF-ed the Melbourne marathon in 2004 because I simply wasn’t ready. It was upsetting and disappointing but it taught me the importance of preparation. Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
And one more for good measure (and a big head) … Why do you love being part of the T:Zero Multisport team? The support. I was so grateful for the warmth and enthusiasm of the T:Zero team during Ironman Cairns. |
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July 2019 - Heidi Meyer
Dubai, UAE
“Just get in there and do it – don’t focus on what anyone else is doing or thinking – just do it! The reality is that even though you think everyone cares how good or bad you are, they really don’t – in a good way!”
Our July Fast Five feature athlete is Dubai-based athlete Heidi Meyer, who has been training with Coach Rich for just over two years. Heidi’s an OD specialist who has participated in numerous Noosa and Mooloolaba triathlons as well as the London Triathlon in 2017 and 2018. She’s currently training for Noosa 2019 (her favourite race, incidentally), with her sights set on Dubai 70.3 in February 2020!
Heidi’s a Clinical Nutritionist and Public Health Lecturer by day who loves to travel and explore new places. She’s also an animal lover who volunteers at animal charity events and likes to practice yoga outside the normal swim/bike/run training grind! Her endurance goal for 2019 is to gain and maintain training consistency – “no excuses”- something many of us can relate to.
Heidi’s favourite thing about triathlon, endurance and multisport is the community and the people you meet along the way. She’s a firm believer that no matter one’s ability, there’s a commonality between triathletes – we all know what it’s like to suffer – that brings us together. Heidi’s favourite training session in a Hilly Zwift Free Ride sans stats or effort targets and she feels most at home on the bike. She was also fortunate enough to witness Coach Rich and his T:Zero crew achieve success at last year’s Ultraman World Championships in Hawaii and rates this as her proudest moment in triathlon!
Why and how did you get into triathlon/endurance/multisport?
Originally I got into Triathlon through university in the late 90s – it was the lead up to Sydney 2000 Olympics, and I was studying Human Movements at UQ. I participated in a study that required VO2 to be tested and apparently mine was ‘interesting.’ From there I went from being really into rowing to triathlon. I gave it up though.
I got back into cycling and triathlon through my then fiancé (Jason Langer), who was training for this crazy cycling tour across Europe (Barcelona to Rome on a bike), and had set a goal to do Noosa Triathlon in 2012. I borrowed his bike and got hooked again. Now Triathlon is kind of an expectation in our household because it’s awesome to have goals – to always be working toward something that isn’t career-orientated.
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?
Oh wow – where to start? I guess the fundamental learning (and I’m yet to conquer this) from Coach Rich is to take emotion out of training. It’s an assumption and part of the daily routine, like everything else – so, just do it, move on and don’t get hung up on it. There’s always a temptation (ahem, social media) to ‘celebrate’ sessions – which is kind of strange…. To me though, I need to learn to not stress so much about the training. I do stress a lot.
Also, I’ve learned to focus on feeling-based goals, rather than time-based goals. Life-changing perspective shift!!
What motivates or inspires you to train/race/participate?
I’m not really someone who loves racing, so the event hasn’t been the motivation. I’m really intrinsically motivated by keeping busy and physically active – for general health reasons. I love seeing other people do well though – and seeing my own small improvements.
Any funny or embarrassing race memories or stories you’d like to share?
Hmmmm…..not really. Oh, I racked my bike in 2014 (Noosa Tri) in my wedding dress, because our reception was still going on and we didn’t want to miss racking cut off!!
Best piece of advice for someone starting out in the sport? Or best advice you’ve received?
Just get in there and do it – don’t focus on what anyone else is doing or thinking – just do it! The reality is that even though you think everyone cares how good/bad you are, they really don’t – in a good way!
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
The T:Zero Crew (that I’ve met) are just such incredible people in so many ways – there’s a depth that goes beyond the physical training – I’m trying to restrain myself from using the word ‘spiritual’ but it’s the best I can come up with.
I feel that with T:Zero, the core values are that of focus, integrity and truth, and they happen to apply them to endurance/multisport – but those values that are fundamental to the team can be used in all areas of life.
Dubai, UAE
“Just get in there and do it – don’t focus on what anyone else is doing or thinking – just do it! The reality is that even though you think everyone cares how good or bad you are, they really don’t – in a good way!”
Our July Fast Five feature athlete is Dubai-based athlete Heidi Meyer, who has been training with Coach Rich for just over two years. Heidi’s an OD specialist who has participated in numerous Noosa and Mooloolaba triathlons as well as the London Triathlon in 2017 and 2018. She’s currently training for Noosa 2019 (her favourite race, incidentally), with her sights set on Dubai 70.3 in February 2020!
Heidi’s a Clinical Nutritionist and Public Health Lecturer by day who loves to travel and explore new places. She’s also an animal lover who volunteers at animal charity events and likes to practice yoga outside the normal swim/bike/run training grind! Her endurance goal for 2019 is to gain and maintain training consistency – “no excuses”- something many of us can relate to.
Heidi’s favourite thing about triathlon, endurance and multisport is the community and the people you meet along the way. She’s a firm believer that no matter one’s ability, there’s a commonality between triathletes – we all know what it’s like to suffer – that brings us together. Heidi’s favourite training session in a Hilly Zwift Free Ride sans stats or effort targets and she feels most at home on the bike. She was also fortunate enough to witness Coach Rich and his T:Zero crew achieve success at last year’s Ultraman World Championships in Hawaii and rates this as her proudest moment in triathlon!
Why and how did you get into triathlon/endurance/multisport?
Originally I got into Triathlon through university in the late 90s – it was the lead up to Sydney 2000 Olympics, and I was studying Human Movements at UQ. I participated in a study that required VO2 to be tested and apparently mine was ‘interesting.’ From there I went from being really into rowing to triathlon. I gave it up though.
I got back into cycling and triathlon through my then fiancé (Jason Langer), who was training for this crazy cycling tour across Europe (Barcelona to Rome on a bike), and had set a goal to do Noosa Triathlon in 2012. I borrowed his bike and got hooked again. Now Triathlon is kind of an expectation in our household because it’s awesome to have goals – to always be working toward something that isn’t career-orientated.
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?
Oh wow – where to start? I guess the fundamental learning (and I’m yet to conquer this) from Coach Rich is to take emotion out of training. It’s an assumption and part of the daily routine, like everything else – so, just do it, move on and don’t get hung up on it. There’s always a temptation (ahem, social media) to ‘celebrate’ sessions – which is kind of strange…. To me though, I need to learn to not stress so much about the training. I do stress a lot.
Also, I’ve learned to focus on feeling-based goals, rather than time-based goals. Life-changing perspective shift!!
What motivates or inspires you to train/race/participate?
I’m not really someone who loves racing, so the event hasn’t been the motivation. I’m really intrinsically motivated by keeping busy and physically active – for general health reasons. I love seeing other people do well though – and seeing my own small improvements.
Any funny or embarrassing race memories or stories you’d like to share?
Hmmmm…..not really. Oh, I racked my bike in 2014 (Noosa Tri) in my wedding dress, because our reception was still going on and we didn’t want to miss racking cut off!!
Best piece of advice for someone starting out in the sport? Or best advice you’ve received?
Just get in there and do it – don’t focus on what anyone else is doing or thinking – just do it! The reality is that even though you think everyone cares how good/bad you are, they really don’t – in a good way!
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
The T:Zero Crew (that I’ve met) are just such incredible people in so many ways – there’s a depth that goes beyond the physical training – I’m trying to restrain myself from using the word ‘spiritual’ but it’s the best I can come up with.
I feel that with T:Zero, the core values are that of focus, integrity and truth, and they happen to apply them to endurance/multisport – but those values that are fundamental to the team can be used in all areas of life.
June 2019 - Simon O’Connor
Newcastle, New South Wales
“Be patient and prepared to sacrifice your time. The rewards are worthwhile.”
Training under the watchful eye of Coach Em for just over 12 months, Simon O’Connor is an athlete who loves his long-distance events. Simon’s been participating in triathlon and endurance events for more than seven years after being convinced by his (multiple Ironman finisher) cousin to try a short course local triathlon. Multiple 70.3 races, three Ironmans and a number of marathons and club races later, it’s safe to say Simon is now a fully-fledged endurance triathlete in his own right.
Although not a fan of the 4:30am wake up times, Simon’s favourite training session is a Saturday long ride followed by a run off the bike. He balances his endurance training with some yoga and small amounts of strength work. Impartial to all three disciplines, Simon’s favourite thing about triathlon is the training structure which is perfect for his OCD. Participating in triathlons and endurance events is also a great excuse for trips away with his (very supportive) wife Sally.
Simon most recently raced Cairns Ironman 2019 and was kind enough to share some of his triathlon wisdom with us for Fast Five in June!
What is your proudest triathlon moment?
Finishing my first full IM at Port Macquarie with my wife and family cheering me on all day and into the night.
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?
Trusting in my training before heading into race week - I doubt myself sometimes. I also love the structure of training weeks / blocks and self-belief.
Any funny or embarrassing race/event memories or stories you’d like to share?
My first sprint distance in the famous Newcastle Triathlon (held once a year). I went into the aid station thinking I was the coolest triathlete on the planet then threw a cup of Gatorade into my eyes thinking it was water – not once but twice!
Have you ever had an apparent training or race day “failure” that has set you up for later success?
Yes - with my injury in 2016 when preparing for IMNZ – stress fracture on my tibia. Had to reset and with a long recovery for IMWA 2017. Returning from injury is a feeling you cannot describe until it happens. Many emotions run through the mind and body.
Do you have any pre-race rituals?
Too many to share – one is taking over the house when packing for long course event. It drives my lovely wife crazy (I love her so much).
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
The whole group is really amazing, inspiring and my awesome coach Em Quinn – T:Zero has changed my life with triathlon and help me set and reach my goals…#liveyourpotential
Newcastle, New South Wales
“Be patient and prepared to sacrifice your time. The rewards are worthwhile.”
Training under the watchful eye of Coach Em for just over 12 months, Simon O’Connor is an athlete who loves his long-distance events. Simon’s been participating in triathlon and endurance events for more than seven years after being convinced by his (multiple Ironman finisher) cousin to try a short course local triathlon. Multiple 70.3 races, three Ironmans and a number of marathons and club races later, it’s safe to say Simon is now a fully-fledged endurance triathlete in his own right.
Although not a fan of the 4:30am wake up times, Simon’s favourite training session is a Saturday long ride followed by a run off the bike. He balances his endurance training with some yoga and small amounts of strength work. Impartial to all three disciplines, Simon’s favourite thing about triathlon is the training structure which is perfect for his OCD. Participating in triathlons and endurance events is also a great excuse for trips away with his (very supportive) wife Sally.
Simon most recently raced Cairns Ironman 2019 and was kind enough to share some of his triathlon wisdom with us for Fast Five in June!
What is your proudest triathlon moment?
Finishing my first full IM at Port Macquarie with my wife and family cheering me on all day and into the night.
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?
Trusting in my training before heading into race week - I doubt myself sometimes. I also love the structure of training weeks / blocks and self-belief.
Any funny or embarrassing race/event memories or stories you’d like to share?
My first sprint distance in the famous Newcastle Triathlon (held once a year). I went into the aid station thinking I was the coolest triathlete on the planet then threw a cup of Gatorade into my eyes thinking it was water – not once but twice!
Have you ever had an apparent training or race day “failure” that has set you up for later success?
Yes - with my injury in 2016 when preparing for IMNZ – stress fracture on my tibia. Had to reset and with a long recovery for IMWA 2017. Returning from injury is a feeling you cannot describe until it happens. Many emotions run through the mind and body.
Do you have any pre-race rituals?
Too many to share – one is taking over the house when packing for long course event. It drives my lovely wife crazy (I love her so much).
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
The whole group is really amazing, inspiring and my awesome coach Em Quinn – T:Zero has changed my life with triathlon and help me set and reach my goals…#liveyourpotential
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May 2019 - Jen McMillan
Brisbane, Queensland
“So, I’d love to have a different genetic inheritance, and look like a buff athlete but there is a real joy in being underestimated. And maybe I think my role in life is to show people that even if you are not genetically blessed, you can do anything you work for and believe in”.
Training under the watchful eye of Coach Rich for the past three and a half years, Jen McMillan recently reached the pinnacle of endurance triathlon, successfully completing Ultraman Australia in early May.
Jen’s a Civil Engineer by day who has participated in triathlon and endurance events for the past 30 years, preferring the longer distance events over sprints. Her long-distance achievements to-date include IMWA 2018 & 2016, English Channel Relay 2018, Challenge Gold Coast 2014 and Cairns 70.3 2017 & 2016.
Motivated by FOMO, Jen LOVES to train and while she isn’t “super competitive”, she enjoys going to events and participating in them with friends. Having already achieved her major training goal for the year, Jen’s next big event is her upcoming wedding in September. Now that UMOZ training is no longer consuming her life, she’s looking forward to mixing it up with some mountain biking, trail running and stand up paddle boarding.
Jen’s a refreshingly honest athlete whose passion for participating and giving her absolute best epitomises the essence of T:Zero. Her most recent mammoth achievement proves that you don’t always need to be “the best” but if you consistently give your best, you will always succeed.
An excerpt from Jen’s Ultraman Speech:
“So I trained and I trained, and the other week I was in a meeting at work, with a guy who is, frankly, a bit of a knob. And he was on his soapbox and was ranting on about some guy who was really, really fit. Who dropped dead. In a meeting. At work. And how it was really, really bad to be really, really fit. Because you’ll probably drop dead.
And he was going on, and on, and on… And eventually, it penetrated his consciousness that everybody else in the meeting was looking at me and having a bit of a smirk. And I wasn’t going to say anything. And he says “What? What? What?!” One of the guys says, “Well Jen’s really fit.”
And he looks at me. And he gives me the fat chick look up and down, and with all the condescension in the world, says “Yeah. I’m fit too.” And his offsider turns to him and says, “No, Jen’s really fit.” He looked at me with this look of disbelief, and says “do you do, like, marathons or something?” (Rich says I should have said “Yeah – in training!”) And I just said, “yeah – or something.”
I LOVE being underestimated I’ve now decided. Because clearly, despite 25 hours or so of training a week and 9 months working with a dietician, to the casual observer I still look like somebody’s mum who sits on the couch and eats Tim Tams. And I don’t even rate Tim Tams!
So, I’d love to have a different genetic inheritance, and look like a buff athlete (like a lot of you guys do) but there is a real joy in being underestimated. And maybe I think my role in life is to show people that even if you are not genetically blessed, you can do anything you work for and believe in”.
Why and how did you get into triathlon/endurance/multisport?
I was a pretty good martial artist (Karate) and was injured while training for my second dan Black Belt. I was swimming and running to keep fit while I mended and somebody handed me a leaflet about the first all women’s triathlon at Mooloolaba. I think it was in about 1983? I was hooked from the first one and have drifted in and out of triathlon throughout my entire adult life.
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?
Turning the boxes green. When I coached myself I would let work get in the way of training. But now that the coach is somebody else, I am more accountable and I prioritise training further up the list.
What is your favourite motivational quote?
I have two delta bands I started wearing when I was training for UMOZ. One says: “She believed she could so she did.” And the other says “What if you fly?”.
Any funny or embarrassing race memories or stories you’d like to share?
It was actually out in a trial run before Cairns 70.3 in my new sleeved T:Zero tri suit. I started thinking about going to the toilet, which made me want to go to the toilet. So I ran there and then found that I couldn’t get out of my tri suit because I couldn’t get it off my shoulders and I was petrified I wouldn’t be able to get out of it at all. I did a whole lot of gymnastics and eventually got one shoulder out – nearly knocked myself out trying to get out of the suit. Repeated this in a port-a-loo at Cairns – thought I was going to knock the damned thing over with me inside!
Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
Give yourself a break. Nobody wakes up feeling tip-top and motivated every day. Fake it until you make it. Just get up and take the first steps towards today’s session. Keep putting one foot in front of the other. Before you know it you’ll have one good session. And another. And you’ll be feeling it again!
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
An odd one for a loner – the sense of belonging to something bigger. T:Zero – the power of the pink socks is pretty amazing. (Editor’s note: Jen has previously shared a blog with us on the power of the pink socks…)
Brisbane, Queensland
“So, I’d love to have a different genetic inheritance, and look like a buff athlete but there is a real joy in being underestimated. And maybe I think my role in life is to show people that even if you are not genetically blessed, you can do anything you work for and believe in”.
Training under the watchful eye of Coach Rich for the past three and a half years, Jen McMillan recently reached the pinnacle of endurance triathlon, successfully completing Ultraman Australia in early May.
Jen’s a Civil Engineer by day who has participated in triathlon and endurance events for the past 30 years, preferring the longer distance events over sprints. Her long-distance achievements to-date include IMWA 2018 & 2016, English Channel Relay 2018, Challenge Gold Coast 2014 and Cairns 70.3 2017 & 2016.
Motivated by FOMO, Jen LOVES to train and while she isn’t “super competitive”, she enjoys going to events and participating in them with friends. Having already achieved her major training goal for the year, Jen’s next big event is her upcoming wedding in September. Now that UMOZ training is no longer consuming her life, she’s looking forward to mixing it up with some mountain biking, trail running and stand up paddle boarding.
Jen’s a refreshingly honest athlete whose passion for participating and giving her absolute best epitomises the essence of T:Zero. Her most recent mammoth achievement proves that you don’t always need to be “the best” but if you consistently give your best, you will always succeed.
An excerpt from Jen’s Ultraman Speech:
“So I trained and I trained, and the other week I was in a meeting at work, with a guy who is, frankly, a bit of a knob. And he was on his soapbox and was ranting on about some guy who was really, really fit. Who dropped dead. In a meeting. At work. And how it was really, really bad to be really, really fit. Because you’ll probably drop dead.
And he was going on, and on, and on… And eventually, it penetrated his consciousness that everybody else in the meeting was looking at me and having a bit of a smirk. And I wasn’t going to say anything. And he says “What? What? What?!” One of the guys says, “Well Jen’s really fit.”
And he looks at me. And he gives me the fat chick look up and down, and with all the condescension in the world, says “Yeah. I’m fit too.” And his offsider turns to him and says, “No, Jen’s really fit.” He looked at me with this look of disbelief, and says “do you do, like, marathons or something?” (Rich says I should have said “Yeah – in training!”) And I just said, “yeah – or something.”
I LOVE being underestimated I’ve now decided. Because clearly, despite 25 hours or so of training a week and 9 months working with a dietician, to the casual observer I still look like somebody’s mum who sits on the couch and eats Tim Tams. And I don’t even rate Tim Tams!
So, I’d love to have a different genetic inheritance, and look like a buff athlete (like a lot of you guys do) but there is a real joy in being underestimated. And maybe I think my role in life is to show people that even if you are not genetically blessed, you can do anything you work for and believe in”.
Why and how did you get into triathlon/endurance/multisport?
I was a pretty good martial artist (Karate) and was injured while training for my second dan Black Belt. I was swimming and running to keep fit while I mended and somebody handed me a leaflet about the first all women’s triathlon at Mooloolaba. I think it was in about 1983? I was hooked from the first one and have drifted in and out of triathlon throughout my entire adult life.
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?
Turning the boxes green. When I coached myself I would let work get in the way of training. But now that the coach is somebody else, I am more accountable and I prioritise training further up the list.
What is your favourite motivational quote?
I have two delta bands I started wearing when I was training for UMOZ. One says: “She believed she could so she did.” And the other says “What if you fly?”.
Any funny or embarrassing race memories or stories you’d like to share?
It was actually out in a trial run before Cairns 70.3 in my new sleeved T:Zero tri suit. I started thinking about going to the toilet, which made me want to go to the toilet. So I ran there and then found that I couldn’t get out of my tri suit because I couldn’t get it off my shoulders and I was petrified I wouldn’t be able to get out of it at all. I did a whole lot of gymnastics and eventually got one shoulder out – nearly knocked myself out trying to get out of the suit. Repeated this in a port-a-loo at Cairns – thought I was going to knock the damned thing over with me inside!
Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
Give yourself a break. Nobody wakes up feeling tip-top and motivated every day. Fake it until you make it. Just get up and take the first steps towards today’s session. Keep putting one foot in front of the other. Before you know it you’ll have one good session. And another. And you’ll be feeling it again!
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
An odd one for a loner – the sense of belonging to something bigger. T:Zero – the power of the pink socks is pretty amazing. (Editor’s note: Jen has previously shared a blog with us on the power of the pink socks…)
April 2019 - Larissa Svanback
Location - Adelaide, South Australia
“Be patient. It takes time to be a strong and fast age group triathlete.”
A T:Zero athlete for the past three years, Larissa Svanback is trained by Coach Em. She has a soft-spot for the run leg (her preferred training session being the weekend long run) and favours the long-course distances of 70.3 and Ironman – so much so that during short-course races she has been known to try and do extra laps or keep going straight at turn-around points!
Larissa is a results-driven competitor who last year qualified for and competed at the Ironman 70.3 World Championships in South Africa. Her pre-race ritual of drinking blue Powerade the day before and morning of the race must hold some value to it, as she continues to consistently post incredibly impressive and competitive race results!
Larissa recently completed Ironman 70.3 Geelong (you can read her race report here) and has her sights now set on Ironman 70.3 Cairns in June. This month, she took the time to answer our Fast Five questionnaire, sharing some of her best advice from a triathlon career spanning five years and counting.
Why and how did you get into triathlon/endurance/multisport?
I spectated a race and was so inspired by all kinds of people pushing their limits, I signed up for one myself. Even more so after being told “it’s too hard, you won’t be able to do it.”
What’s your favourite thing about triathlon/endurance/multisport?
Hard one!! Maybe achieving goals I’ve set; seeing the hard work pay off. I also really like training.
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?
Being consistent – from little things big things grow!
Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
I’m a very goal-oriented person. Signing up for a race or having a time/placing in mind gets me out of bed in the morning. When I’m struggling with motivation I also think how lucky I am to be fit(ish) and healthy and be able to train in the first place. Something to not take for granted.
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?
I think about how awesome the finish line is going to be. Especially in a long course race, feels awesome running down the red carpet! Sometimes I tell myself it’s ok if I don’t like it, this can be my last triathlon. Needless to say I’ve always liked it! 😊
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
It’s such a positive and encouraging community of likeminded people – what’s not to love 😊
Location - Adelaide, South Australia
“Be patient. It takes time to be a strong and fast age group triathlete.”
A T:Zero athlete for the past three years, Larissa Svanback is trained by Coach Em. She has a soft-spot for the run leg (her preferred training session being the weekend long run) and favours the long-course distances of 70.3 and Ironman – so much so that during short-course races she has been known to try and do extra laps or keep going straight at turn-around points!
Larissa is a results-driven competitor who last year qualified for and competed at the Ironman 70.3 World Championships in South Africa. Her pre-race ritual of drinking blue Powerade the day before and morning of the race must hold some value to it, as she continues to consistently post incredibly impressive and competitive race results!
Larissa recently completed Ironman 70.3 Geelong (you can read her race report here) and has her sights now set on Ironman 70.3 Cairns in June. This month, she took the time to answer our Fast Five questionnaire, sharing some of her best advice from a triathlon career spanning five years and counting.
Why and how did you get into triathlon/endurance/multisport?
I spectated a race and was so inspired by all kinds of people pushing their limits, I signed up for one myself. Even more so after being told “it’s too hard, you won’t be able to do it.”
What’s your favourite thing about triathlon/endurance/multisport?
Hard one!! Maybe achieving goals I’ve set; seeing the hard work pay off. I also really like training.
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?
Being consistent – from little things big things grow!
Do you have any tips for athletes struggling to find some motivation or who may have temporarily lost focus?
I’m a very goal-oriented person. Signing up for a race or having a time/placing in mind gets me out of bed in the morning. When I’m struggling with motivation I also think how lucky I am to be fit(ish) and healthy and be able to train in the first place. Something to not take for granted.
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?
I think about how awesome the finish line is going to be. Especially in a long course race, feels awesome running down the red carpet! Sometimes I tell myself it’s ok if I don’t like it, this can be my last triathlon. Needless to say I’ve always liked it! 😊
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
It’s such a positive and encouraging community of likeminded people – what’s not to love 😊
March 2019 - Tony Bryan
Location - Maroochydore, Queensland
“Get a coach - Day 1. I waited until I thought I was good enough and probably wasted two years training. The best advice I’ve ever had was get a coach.”
Training under Coach Scotty for the past 4 years, “TB” is a stalwart of the T:Zero stables who became one of the first people to complete the inaugural Ultraman Australia back in 2015.
Tony got into triathlon 11 years ago after back surgery at 40, originally buying a road bike to work on his cardio fitness post-surgery … and the rest is history. With 7 x Ironman’s, over 15 70.3 races, numerous mountain bike stage races, Olympic and sprint distance triathlons under his belt (amongst others), he certainly has a depth and breadth of experience in endurance sport.
Tony has a love for long-distance events and a particular penchant for bikes, most recently completing the Otway Odyssey - a 100km mountain bike race in Victoria. He’s set to race another 4-day MTB event in the Hunter Valley later this year, before swinging back into triathlon to focus on a late-season Ironman in Mexico towards the end of 2019.
Tony’s zest for seizing the day is clear in his outlook on training and racing. And his results prove that commitment, consistency and mindset are everything. His clear love for endurance racing and training is also infectious – we dare you not to be inspired by this man! Cheers TB and thanks for sharing your valuable insights and solid advice with us all (we certainly won’t hold your secret love for Taylor Swift’s tunes against you!).
Why and how did you get into triathlon/endurance/multisport?
I rode and raced dirt bikes from 8 years old up until I was 43. That was my only sport and I was 100% committed for 30+ years. Once I hit 40 I had some back surgery and then joined a gym to have a crack at getting fit. This led to buying a road bike for some cardio and away I went. I’ve always been competitive and along with Josh from work we decided on a triathlon as a goal to make us train. I reckon we gave ourselves 6 weeks from buying the bikes until race day. A sprint tri? Couldn’t be that hard hey? Three things followed soon after. First, I nearly drowned in the lake at Robina. Second, I never raced a dirt bike again. And third – to this day I have never stopped training. Apart from sickness or injury I doubt I’ve missed a day since.
What has been your favourite race and why?
Definitely the Pioneer 6-day mountain bike stage race that we just did in November 2018 in Queenstown, NZ. Amazing country with incredible scenery. It’s a 2-person team race so hung with my old mate RA for the week. Super tough riding, stacks of climbing and just an unreal experience where you eat, sleep and race only for the whole week. Easily the bets race I’ve ever done.
What’s your favourite thing about triathlon/endurance/multisport?
The challenge of race day is awesome. The never-ending variety of races we can do, the early mornings, the friendships from like-minded people, the destinations we can visit, the ongoing learning, the requirement to eat good all the time and the example I set for my two daughters is cool too. But if I had to list one thing only it would simply be – staying super-fit year-round, not being overweight and feeling strong at 50+.
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?
Structure. T:Zero and Scotty have taught me so much about real training structure – when to train hard, when to train easy and when to rest. The ‘R’ word has never been my strong point.
Do you have a race-day mantra? Or something you think about to get you through tough periods during the race or to calm your pre-race nerves?
When I’m in a real hole I remind myself that I chose to do this and tomorrow I’ll be a normal person again. “RFC” has always been there in training and racing. Relax. Focus. Cadence. Works for the three disciplines too (it’s a goodie to write on your hand!).
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
I absolutely love Rich and Scotty’s passion for coaching and running a successful business. The industry is full of afterwork self-taught coaches. These guys are the REAL DEAL and love what they do and anyone who loves what they do – will always be good at it too.
Location - Maroochydore, Queensland
“Get a coach - Day 1. I waited until I thought I was good enough and probably wasted two years training. The best advice I’ve ever had was get a coach.”
Training under Coach Scotty for the past 4 years, “TB” is a stalwart of the T:Zero stables who became one of the first people to complete the inaugural Ultraman Australia back in 2015.
Tony got into triathlon 11 years ago after back surgery at 40, originally buying a road bike to work on his cardio fitness post-surgery … and the rest is history. With 7 x Ironman’s, over 15 70.3 races, numerous mountain bike stage races, Olympic and sprint distance triathlons under his belt (amongst others), he certainly has a depth and breadth of experience in endurance sport.
Tony has a love for long-distance events and a particular penchant for bikes, most recently completing the Otway Odyssey - a 100km mountain bike race in Victoria. He’s set to race another 4-day MTB event in the Hunter Valley later this year, before swinging back into triathlon to focus on a late-season Ironman in Mexico towards the end of 2019.
Tony’s zest for seizing the day is clear in his outlook on training and racing. And his results prove that commitment, consistency and mindset are everything. His clear love for endurance racing and training is also infectious – we dare you not to be inspired by this man! Cheers TB and thanks for sharing your valuable insights and solid advice with us all (we certainly won’t hold your secret love for Taylor Swift’s tunes against you!).
Why and how did you get into triathlon/endurance/multisport?
I rode and raced dirt bikes from 8 years old up until I was 43. That was my only sport and I was 100% committed for 30+ years. Once I hit 40 I had some back surgery and then joined a gym to have a crack at getting fit. This led to buying a road bike for some cardio and away I went. I’ve always been competitive and along with Josh from work we decided on a triathlon as a goal to make us train. I reckon we gave ourselves 6 weeks from buying the bikes until race day. A sprint tri? Couldn’t be that hard hey? Three things followed soon after. First, I nearly drowned in the lake at Robina. Second, I never raced a dirt bike again. And third – to this day I have never stopped training. Apart from sickness or injury I doubt I’ve missed a day since.
What has been your favourite race and why?
Definitely the Pioneer 6-day mountain bike stage race that we just did in November 2018 in Queenstown, NZ. Amazing country with incredible scenery. It’s a 2-person team race so hung with my old mate RA for the week. Super tough riding, stacks of climbing and just an unreal experience where you eat, sleep and race only for the whole week. Easily the bets race I’ve ever done.
What’s your favourite thing about triathlon/endurance/multisport?
The challenge of race day is awesome. The never-ending variety of races we can do, the early mornings, the friendships from like-minded people, the destinations we can visit, the ongoing learning, the requirement to eat good all the time and the example I set for my two daughters is cool too. But if I had to list one thing only it would simply be – staying super-fit year-round, not being overweight and feeling strong at 50+.
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?
Structure. T:Zero and Scotty have taught me so much about real training structure – when to train hard, when to train easy and when to rest. The ‘R’ word has never been my strong point.
Do you have a race-day mantra? Or something you think about to get you through tough periods during the race or to calm your pre-race nerves?
When I’m in a real hole I remind myself that I chose to do this and tomorrow I’ll be a normal person again. “RFC” has always been there in training and racing. Relax. Focus. Cadence. Works for the three disciplines too (it’s a goodie to write on your hand!).
And one more for good measure (and a big head) …
Why do you love being part of the T:Zero Multisport team?
I absolutely love Rich and Scotty’s passion for coaching and running a successful business. The industry is full of afterwork self-taught coaches. These guys are the REAL DEAL and love what they do and anyone who loves what they do – will always be good at it too.
February 2019 - Judi Robinson
Location - North Brisbane, Queensland
“There are no shortcuts! You only get out of your training what you put in, but it is a partnership between you and your coach so keep the conversation going.”
A T:Zero Multisport athlete for the past three years, Judi is a protégé of Coach Em and, proving she’s like a fine wine, placed third in her age group at Tweed Enduro this past weekend.
Judi has her sights set on Ironman Cairns this year but her triathlon journey started way back in 2011 when she competed in the Pink Tri. Numerous sprint, Olympic, 70.3 and long-course races later, it’s safe to say she’s now a seasoned campaigner.
Judi’s motivation to compete in triathlon is to keep herself fit, healthy and challenged. Outside of triathlon, she mountain bikes, SUP’s and hikes too!
She was kind enough to sit down with us and share some of her best insights and tips garnered from a triathlon career spanning nine years (and counting).
What’s your favourite thing about triathlon/endurance/multisport?
It doesn’t matter who you are, how good you are or how old you are (I think I must be the oldest T:Zero athlete going?) you can participate and everyone supports you.
Proudest triathlon moment?
Coming second in my age group at Mooloolaba in 2016 and then following up with an age-group win in Byron. I had always been a very ‘middle of the pack’ finisher. Thanks to my awesome Coach Em (they were the first events Em coached me for) I surpassed every expectation I ever had of myself.
What is your favourite motivational quote?
‘If your dreams don’t scare you they are too small’ – Richard Branson.
We’ve all got an embarrassing race day story, please share yours …
One Monday my Year 12 class asked what I did on the weekend. I replied I did the Noosa Triathlon. One student looked at me in horror and exclaimed “Miss!!!!! You’re TOO old to be doing stuff like that!!!”
Do you have any tips for athletes struggling to find some motivation or focus?
If I can’t stand the thought of doing a session I tell myself to just get out and do a bit – anything – it’s better than nothing. Or do something different e.g. I go for a mountain bike ride instead of road ride or take my SUP out just to break the routine. I find by breaking the routine sometimes helps me to be more focussed when I’m back to it.
And one more for good measure (and a big head) ….
Why do you love being part of the T:Zero Multisport team?
My coach – Em is awesome. T:Zero is more like a family than a team.
(Editor’s note: we hope Coach Em is reading and gives you a light recovery week, Judi. Nicely played!).
Location - North Brisbane, Queensland
“There are no shortcuts! You only get out of your training what you put in, but it is a partnership between you and your coach so keep the conversation going.”
A T:Zero Multisport athlete for the past three years, Judi is a protégé of Coach Em and, proving she’s like a fine wine, placed third in her age group at Tweed Enduro this past weekend.
Judi has her sights set on Ironman Cairns this year but her triathlon journey started way back in 2011 when she competed in the Pink Tri. Numerous sprint, Olympic, 70.3 and long-course races later, it’s safe to say she’s now a seasoned campaigner.
Judi’s motivation to compete in triathlon is to keep herself fit, healthy and challenged. Outside of triathlon, she mountain bikes, SUP’s and hikes too!
She was kind enough to sit down with us and share some of her best insights and tips garnered from a triathlon career spanning nine years (and counting).
What’s your favourite thing about triathlon/endurance/multisport?
It doesn’t matter who you are, how good you are or how old you are (I think I must be the oldest T:Zero athlete going?) you can participate and everyone supports you.
Proudest triathlon moment?
Coming second in my age group at Mooloolaba in 2016 and then following up with an age-group win in Byron. I had always been a very ‘middle of the pack’ finisher. Thanks to my awesome Coach Em (they were the first events Em coached me for) I surpassed every expectation I ever had of myself.
What is your favourite motivational quote?
‘If your dreams don’t scare you they are too small’ – Richard Branson.
We’ve all got an embarrassing race day story, please share yours …
One Monday my Year 12 class asked what I did on the weekend. I replied I did the Noosa Triathlon. One student looked at me in horror and exclaimed “Miss!!!!! You’re TOO old to be doing stuff like that!!!”
Do you have any tips for athletes struggling to find some motivation or focus?
If I can’t stand the thought of doing a session I tell myself to just get out and do a bit – anything – it’s better than nothing. Or do something different e.g. I go for a mountain bike ride instead of road ride or take my SUP out just to break the routine. I find by breaking the routine sometimes helps me to be more focussed when I’m back to it.
And one more for good measure (and a big head) ….
Why do you love being part of the T:Zero Multisport team?
My coach – Em is awesome. T:Zero is more like a family than a team.
(Editor’s note: we hope Coach Em is reading and gives you a light recovery week, Judi. Nicely played!).
January 2019 - Manny Usman
Location - Ipswich, Queensland
“Patience is key. There will be moments (and I’ve had many) when you question what you’re doing. It’s okay to fail now and again. The important part is learning and improving.”
A T:Zero Multisport athlete for the past 10 months, Manny trains under the guidance of Coach Mon and is currently preparing himself to undertake his greatest triathlon goal to date – his Ironman debut in Cairns this coming June.
Despite a dislike of getting up early and going through the morning pre-training rituals, Manny’s love of triathlon has flourished since initially taking up running in 2014. He manages to balance this nicely with his favourite hobby – eating!
Manny’s a bike man who is inspired by how amazing the human body is and what can be accomplished by challenging the limits. He was kind enough to sit down with us and share some thoughtful and well-considered insights into his triathlon career with T:Zero thus far.
What’s your favourite thing about triathlon/endurance/multisport?
The 4th leg – all the eating and drinking! Seriously though it’s training and racing with like-minded people who support and encourage you.
Proudest triathlon moment?
Ironman 70.3 Sunshine Coast 2018 – after a swim in rough seas (thought I would miss cut off) I powered on the bike and run to beat my 2017 time by 10 minutes.
Since becoming a T:Zero athlete, what’s the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance?
The discipline to get out there and do it. It’s tougher when you’re training alone (since Coach Mon is in Cairns). No matter how good or bad the session, it all counts leading up to race day.
We’ve all got an embarrassing race day story, please share yours …
One race, I forgot to remove my swim skin and rode the bike leg with half of it on!
What’s your go-to song to get your pumped up?
“Not giving in” by Rudimental
And one more for good measure (and a big head) ….
Why do you love being part of the T:Zero Multisport team?
They are a cool crew to be a part of. I get inspired reading up on the post-race reports. And I’ll be biased to say Coach Mon is the best! (Editor’s note: you don’t get brownie points for sucking up, Manny ;-)). The support from her and the T:Zero family is greatly appreciated.
Location - Ipswich, Queensland
“Patience is key. There will be moments (and I’ve had many) when you question what you’re doing. It’s okay to fail now and again. The important part is learning and improving.”
A T:Zero Multisport athlete for the past 10 months, Manny trains under the guidance of Coach Mon and is currently preparing himself to undertake his greatest triathlon goal to date – his Ironman debut in Cairns this coming June.
Despite a dislike of getting up early and going through the morning pre-training rituals, Manny’s love of triathlon has flourished since initially taking up running in 2014. He manages to balance this nicely with his favourite hobby – eating!
Manny’s a bike man who is inspired by how amazing the human body is and what can be accomplished by challenging the limits. He was kind enough to sit down with us and share some thoughtful and well-considered insights into his triathlon career with T:Zero thus far.
What’s your favourite thing about triathlon/endurance/multisport?
The 4th leg – all the eating and drinking! Seriously though it’s training and racing with like-minded people who support and encourage you.
Proudest triathlon moment?
Ironman 70.3 Sunshine Coast 2018 – after a swim in rough seas (thought I would miss cut off) I powered on the bike and run to beat my 2017 time by 10 minutes.
Since becoming a T:Zero athlete, what’s the one new belief, behaviour, habit formed or skill honed that has most improved your athletic (or everyday) performance?
The discipline to get out there and do it. It’s tougher when you’re training alone (since Coach Mon is in Cairns). No matter how good or bad the session, it all counts leading up to race day.
We’ve all got an embarrassing race day story, please share yours …
One race, I forgot to remove my swim skin and rode the bike leg with half of it on!
What’s your go-to song to get your pumped up?
“Not giving in” by Rudimental
And one more for good measure (and a big head) ….
Why do you love being part of the T:Zero Multisport team?
They are a cool crew to be a part of. I get inspired reading up on the post-race reports. And I’ll be biased to say Coach Mon is the best! (Editor’s note: you don’t get brownie points for sucking up, Manny ;-)). The support from her and the T:Zero family is greatly appreciated.
November 2017 - Jess Barnes
1)You are one of the overseas T:Zero athletes..tell us a bit about yourself:
My name is Jess Barnes , I live in New Zealand. I am currently based in beautiful Marlborough. Where I work for Yealands Estate in the vineyard team, mainly driving machinery. I have been doing triathlon for the past 5-6 years and am enjoying stepping up the distance and targeting an Ironman this season.
2)Working full time, and living in less than ideal training conditions – what drives you every day? What is your motivation?
Yeah so it gets quite cold here in winter and very hot and windy in summer . But I guess the weather here is like my secret training tool, it makes me stronger and tougher training in less than favourable conditions. My main motivation is to challenge myself and see how much I can achieve with the sport .
3)Last year you became the ITU Long Course World Champion for your age group…how did the day play out?
It was a pretty exciting and challenging race . It certainly showed me that I was better suited to long distance after racing in Mexico the week before. Going into the race my goal was to try and podium . On the day the conditions were pretty tough with a choppy , windy non wetsuit 4km lake swim , 120km rolling bike and scorching 30km run . I came out of the swim just after the middle of the pack , picked up a few places on the bike and gave it everything on the run . I ended up passing the two leaders of my AG in the final 10km and 5km of the run!
4)What are your goals for the next 12 months?
In the next 12 months I hope to do my first full Ironman in Taupo. Then just keep building on my triathlon experience and fitness while juggling my career too. And represent NZ again (somewhere warm ).
5)What are five songs on your current playlist?
I actually don't have a playlist, I just listen to whatever is on the radio in my tractor at work. Big fan of Macklemore at the moment though! I don't usually train with music.
1)You are one of the overseas T:Zero athletes..tell us a bit about yourself:
My name is Jess Barnes , I live in New Zealand. I am currently based in beautiful Marlborough. Where I work for Yealands Estate in the vineyard team, mainly driving machinery. I have been doing triathlon for the past 5-6 years and am enjoying stepping up the distance and targeting an Ironman this season.
2)Working full time, and living in less than ideal training conditions – what drives you every day? What is your motivation?
Yeah so it gets quite cold here in winter and very hot and windy in summer . But I guess the weather here is like my secret training tool, it makes me stronger and tougher training in less than favourable conditions. My main motivation is to challenge myself and see how much I can achieve with the sport .
3)Last year you became the ITU Long Course World Champion for your age group…how did the day play out?
It was a pretty exciting and challenging race . It certainly showed me that I was better suited to long distance after racing in Mexico the week before. Going into the race my goal was to try and podium . On the day the conditions were pretty tough with a choppy , windy non wetsuit 4km lake swim , 120km rolling bike and scorching 30km run . I came out of the swim just after the middle of the pack , picked up a few places on the bike and gave it everything on the run . I ended up passing the two leaders of my AG in the final 10km and 5km of the run!
4)What are your goals for the next 12 months?
In the next 12 months I hope to do my first full Ironman in Taupo. Then just keep building on my triathlon experience and fitness while juggling my career too. And represent NZ again (somewhere warm ).
5)What are five songs on your current playlist?
I actually don't have a playlist, I just listen to whatever is on the radio in my tractor at work. Big fan of Macklemore at the moment though! I don't usually train with music.
October 2017 - Larissa Svanback
1: Hi Larissa, tell us a little bit about yourself and how you came into the sport of Triathlon?
I grew up in Finland and moved to Adelaide seven years ago when I was 19. The plan was to stay for a year but loved it so much I decided to stay! I'm currently working as a primary school teacher - can be hectic at times but the holidays... ahh so good! My triathlon journey started back in 2014 when I was spectating Geelong 70.3. I was inspired by people from different walks of life pushing themselves to their limits. I wanted to be part of it! Signed up for my first triathlon there and then. Two months later I finished second to last in a local Olympic Distance triathlon. It wasn't glorious and definitely not fast but I loved the finish line feeling and was hooked for good!
2: In June this year you ticked off your first Ironman, tell us a little about the preparation, lead up and the race day experience?
Race day was AMAZING! I really enjoyed the whole experience. I survived the swim, slow but felt fresh after (the swim is by far my weakest leg). I was a bit worried about the ride I hadn't ridden 180K before, but felt super comfortable the whole way. The run, wasn't exactly easy towards the end but running to the finish line and making my goal time of sub 13 hours made it so worth it! At the time I thought my run leg wasn't as fast as I had hoped. But soon realised that 4:22 for my first Ironman run - having 27K as my previous biggest run day (am run 22 + pm run 5) - was pretty alright! Before starting with T: Zero I had quite a few overuse injuries and my main goal was to get to the start line injury free - which I did! I couldn't have done it without my coach Emma Quinn, her guidance and support was absolutely amazing
3: Who is your biggest role model in the sport and why? How does looking up to this individual help you with your training and racing and what you aim to get out of yourself from this sport?
Hard question. I have so many people I look up to. I've definitely got a soft spot for Mirinda Carfrae. She's a pocket rocket who can outrun everyone. Rinny has shown me that the race is not over until the finish line. I'm sometimes last out of the water but never last to the finish line! She's also a great example that tiny can be strong too. Another triathlete I really respect is Kevin Fergusson. He is in his late 50s, a multiple Ironman Age Group Champion and probably the fittest person I know - and I know a lot of fit people haha! Kevin is going to race Kona this year towing and pushing his friend Sid who became quadriplegic 25 years ago while training for his first Ironman. Seeing them race and train here in SA is so inspiring - such a beautiful story. Anyway, what do I want to get out of this sport? I love training outdoors, being part of a community of likeminded people and I love how much stronger and healthier triathlon has made me. Eventually when the time is right I hope to be a competitive age grouper.
4: What are your goals for the upcoming 2017/2018 season?
Cairns Ironman is my main goal for the season. I really enjoy the long course stuff, training and race days. I'm also doing Geelong 70.3 and a couple of local triathlons earlier next year. Aiming to get to the finish line quicker and you know to 'live my potential'! Looks like I'm slowly but surely getting faster as stronger. Yay! Before the tri season kicks off, I've done a couple of running events. So far I've ticked off a 5K, 10K and 12K PBs - it's great to see improvement! I also find that breaking the season into small achievable goals makes it easier to stay motivated and focused.
5: What are the top 5 songs on your I pod or that you love to train to?
I do love catchy pop songs but don't mind a bit Gaelic music, rock or country. Hit shuffle on my iPod and you never know what you're going to get! At the moment I'm loving:
- Something just like this -Coldplay & The Chainsmokers.
- I believe in a thing called love - The Darkness.
- Slow Hands - Niall Horan.
- The Homestead Hero - Beoga.
- Waves - Dean Lewis.
1: Hi Larissa, tell us a little bit about yourself and how you came into the sport of Triathlon?
I grew up in Finland and moved to Adelaide seven years ago when I was 19. The plan was to stay for a year but loved it so much I decided to stay! I'm currently working as a primary school teacher - can be hectic at times but the holidays... ahh so good! My triathlon journey started back in 2014 when I was spectating Geelong 70.3. I was inspired by people from different walks of life pushing themselves to their limits. I wanted to be part of it! Signed up for my first triathlon there and then. Two months later I finished second to last in a local Olympic Distance triathlon. It wasn't glorious and definitely not fast but I loved the finish line feeling and was hooked for good!
2: In June this year you ticked off your first Ironman, tell us a little about the preparation, lead up and the race day experience?
Race day was AMAZING! I really enjoyed the whole experience. I survived the swim, slow but felt fresh after (the swim is by far my weakest leg). I was a bit worried about the ride I hadn't ridden 180K before, but felt super comfortable the whole way. The run, wasn't exactly easy towards the end but running to the finish line and making my goal time of sub 13 hours made it so worth it! At the time I thought my run leg wasn't as fast as I had hoped. But soon realised that 4:22 for my first Ironman run - having 27K as my previous biggest run day (am run 22 + pm run 5) - was pretty alright! Before starting with T: Zero I had quite a few overuse injuries and my main goal was to get to the start line injury free - which I did! I couldn't have done it without my coach Emma Quinn, her guidance and support was absolutely amazing
3: Who is your biggest role model in the sport and why? How does looking up to this individual help you with your training and racing and what you aim to get out of yourself from this sport?
Hard question. I have so many people I look up to. I've definitely got a soft spot for Mirinda Carfrae. She's a pocket rocket who can outrun everyone. Rinny has shown me that the race is not over until the finish line. I'm sometimes last out of the water but never last to the finish line! She's also a great example that tiny can be strong too. Another triathlete I really respect is Kevin Fergusson. He is in his late 50s, a multiple Ironman Age Group Champion and probably the fittest person I know - and I know a lot of fit people haha! Kevin is going to race Kona this year towing and pushing his friend Sid who became quadriplegic 25 years ago while training for his first Ironman. Seeing them race and train here in SA is so inspiring - such a beautiful story. Anyway, what do I want to get out of this sport? I love training outdoors, being part of a community of likeminded people and I love how much stronger and healthier triathlon has made me. Eventually when the time is right I hope to be a competitive age grouper.
4: What are your goals for the upcoming 2017/2018 season?
Cairns Ironman is my main goal for the season. I really enjoy the long course stuff, training and race days. I'm also doing Geelong 70.3 and a couple of local triathlons earlier next year. Aiming to get to the finish line quicker and you know to 'live my potential'! Looks like I'm slowly but surely getting faster as stronger. Yay! Before the tri season kicks off, I've done a couple of running events. So far I've ticked off a 5K, 10K and 12K PBs - it's great to see improvement! I also find that breaking the season into small achievable goals makes it easier to stay motivated and focused.
5: What are the top 5 songs on your I pod or that you love to train to?
I do love catchy pop songs but don't mind a bit Gaelic music, rock or country. Hit shuffle on my iPod and you never know what you're going to get! At the moment I'm loving:
- Something just like this -Coldplay & The Chainsmokers.
- I believe in a thing called love - The Darkness.
- Slow Hands - Niall Horan.
- The Homestead Hero - Beoga.
- Waves - Dean Lewis.
September 2017 - Liam McElvanna
1. Hey hey Liam! We hope Far North Queensland is treating you well this time of year. Thanks for taking the time to have a chat with us here on T:Zero Fast 5! Tell us a bit about yourself:
I'm Irish and moved to Cairns 5 years ago. I have one older brother who followed me over to Cairns 9 months after I made the move! I did my first triathlon 4 years ago. This year is my first year racing in the 30-34 age group. Outside of triathlon I work as a dentist in the northern beaches in Cairns. I enjoy spending my spare time on the reef and am an avid fan of most sports.
2. Congratulations on the podium and time of 2:06 at the Townsville Standard Distance Triathlon a few weeks ago. Tell us about your race:
Thanks. Myself and my coach Rich identified this as my A race for the year. I was happy with how it went as I got a PB in all 3 legs. I tried not to put too much pressure on myself for a specific time or placing as it was a qualifier for the ITU world champs in Gold Coast next year so I knew the standard would be really competitive. My plan was to execute all 3 legs to the best of my ability and hope the result would reflect my training.
I arrived the day before the race and rode the course. I knew there were a few technical sections that I wanted to familiarise myself with. I checked in and racked my bike early. I got a good sleep the night before the race and woke up feeling calm and ready to race.
In the warm up for the swim I practiced sighting the second buoy as the sun was behind it and I knew staying on course was crucial for a good swim! The strand in Townsville is really sheltered and the water was super flat which is the way I like it. Coming out of the swim I looked at my Garmin and saw 22mins so I was off to a good start. Rich's words were in my head "The swim is over - focus on T1 and the bike."
T1 went well with no dramas. I grabbed my bike and hit the course. My goal was to not loose too much time on the early technical sections and then get into a steady rhythm. I had a certain NP in my head and when I was holding this and the legs were feeling pretty good I started to feel confident. The goal from here was to hold that power and not stack it at the dismount line like I did in my previous race 2 weeks earlier! I managed to do this and come away with a 1:04:37.
T2 was over in 45secs and was the fastest in my age group. I was hoping my legs would still be fresh for a good run after a solid bike. I knew if the run went well (aiming for a sub 40mins) I would have put together the race I had trained for. My legs felt great for the run and my cadence was were I wanted it. Confidence was high as the first 2 kms were sub 3:50 pace and the 3rd was sub 4mins. Again Rich's words were in my head "Just keep ticking them off 1 km at a time".
I was stoked to run a 37:29 which was a significant PB for 10km. My overall time was 2:06:13 and I managed to place 3rd in a quality age - group. Mission accomplished!
3. You have had a great season so far - taking a pb/pr in the 70.3 and impressively taking 15mins off your OD time. What have been the factors that has helped with this improvement ?
Consistency: Everybody says it but it is crucial! I've been able to maintain consistency by adopting the T:zero "all in" approach. Not just in each training session and race but also with regards to nutrition, recovery, sleep and injury prevention etc.
Self - belief: With consistent training I have started to see PBs in the pool, in FTP tests and also in the run. For me this breeds confidence and shows that my training is having the desired affect. I have been able to draw on this before and during races which has definitely helped my mindset. It makes racing a lot easier when you are confident in your coach and the training you have done. Fortunately for myself this has translated well into races with 3 PBs in my last 3 races - thanks Rich!!
Reflecting on previous races: I like to take at least one positive from my last race as this helps maintain self- belief. I feel it's also important to realise what you can do better in the next race as this helps with motivation and continual improvement.
4. What are your goals for 2018 and beyond?
My main goal is to qualify for the ITU world champs in Gold Coast in September 2018. Other than that I'm keen to get faster at the Olympic and half-ironman distances. Like most triathletes one of my long term goals is to do an ironman at some stage.
5. What are five songs on your playlist currently ?
1: Remember the name - Fort Minor (awesome during a tough wind trainer set).
2: Hoops - The Reubens
3: Thunder - Imagine dragons
4: Welcome to the jungle - Guns N' Roses
5: Roll with it - Oasis
1. Hey hey Liam! We hope Far North Queensland is treating you well this time of year. Thanks for taking the time to have a chat with us here on T:Zero Fast 5! Tell us a bit about yourself:
I'm Irish and moved to Cairns 5 years ago. I have one older brother who followed me over to Cairns 9 months after I made the move! I did my first triathlon 4 years ago. This year is my first year racing in the 30-34 age group. Outside of triathlon I work as a dentist in the northern beaches in Cairns. I enjoy spending my spare time on the reef and am an avid fan of most sports.
2. Congratulations on the podium and time of 2:06 at the Townsville Standard Distance Triathlon a few weeks ago. Tell us about your race:
Thanks. Myself and my coach Rich identified this as my A race for the year. I was happy with how it went as I got a PB in all 3 legs. I tried not to put too much pressure on myself for a specific time or placing as it was a qualifier for the ITU world champs in Gold Coast next year so I knew the standard would be really competitive. My plan was to execute all 3 legs to the best of my ability and hope the result would reflect my training.
I arrived the day before the race and rode the course. I knew there were a few technical sections that I wanted to familiarise myself with. I checked in and racked my bike early. I got a good sleep the night before the race and woke up feeling calm and ready to race.
In the warm up for the swim I practiced sighting the second buoy as the sun was behind it and I knew staying on course was crucial for a good swim! The strand in Townsville is really sheltered and the water was super flat which is the way I like it. Coming out of the swim I looked at my Garmin and saw 22mins so I was off to a good start. Rich's words were in my head "The swim is over - focus on T1 and the bike."
T1 went well with no dramas. I grabbed my bike and hit the course. My goal was to not loose too much time on the early technical sections and then get into a steady rhythm. I had a certain NP in my head and when I was holding this and the legs were feeling pretty good I started to feel confident. The goal from here was to hold that power and not stack it at the dismount line like I did in my previous race 2 weeks earlier! I managed to do this and come away with a 1:04:37.
T2 was over in 45secs and was the fastest in my age group. I was hoping my legs would still be fresh for a good run after a solid bike. I knew if the run went well (aiming for a sub 40mins) I would have put together the race I had trained for. My legs felt great for the run and my cadence was were I wanted it. Confidence was high as the first 2 kms were sub 3:50 pace and the 3rd was sub 4mins. Again Rich's words were in my head "Just keep ticking them off 1 km at a time".
I was stoked to run a 37:29 which was a significant PB for 10km. My overall time was 2:06:13 and I managed to place 3rd in a quality age - group. Mission accomplished!
3. You have had a great season so far - taking a pb/pr in the 70.3 and impressively taking 15mins off your OD time. What have been the factors that has helped with this improvement ?
Consistency: Everybody says it but it is crucial! I've been able to maintain consistency by adopting the T:zero "all in" approach. Not just in each training session and race but also with regards to nutrition, recovery, sleep and injury prevention etc.
Self - belief: With consistent training I have started to see PBs in the pool, in FTP tests and also in the run. For me this breeds confidence and shows that my training is having the desired affect. I have been able to draw on this before and during races which has definitely helped my mindset. It makes racing a lot easier when you are confident in your coach and the training you have done. Fortunately for myself this has translated well into races with 3 PBs in my last 3 races - thanks Rich!!
Reflecting on previous races: I like to take at least one positive from my last race as this helps maintain self- belief. I feel it's also important to realise what you can do better in the next race as this helps with motivation and continual improvement.
4. What are your goals for 2018 and beyond?
My main goal is to qualify for the ITU world champs in Gold Coast in September 2018. Other than that I'm keen to get faster at the Olympic and half-ironman distances. Like most triathletes one of my long term goals is to do an ironman at some stage.
5. What are five songs on your playlist currently ?
1: Remember the name - Fort Minor (awesome during a tough wind trainer set).
2: Hoops - The Reubens
3: Thunder - Imagine dragons
4: Welcome to the jungle - Guns N' Roses
5: Roll with it - Oasis
August 2017 - Robbie Andrews
1. Morning Robbie, you have been in triathlon for a long time, tell us a bit about yourself generally and how you got into the sport..
Well I have been in the sport for 20 plus years starting back in the Early 90’s. I lived in Country Victoria and played/coached AFL and in the off season I did triathlons to keep fit for footy. My first tri was a 300m swim, 10km ride and 3 km run, I still remember having to stop half way through the swim to catch my breath!! Then when we moved to Darwin in 2000 I did a long course race and qualified for the Ironman in Forster. Back then you had to qualify at a ½ Ironman to get a spot at the full. My first 3 Ironman’s were all at Forster and I went 10.30 then 10.00 then 9.30 in my 3rd race and qualified for Kona as a 37 year old.
2. While you do still have a lot of racing to come, looking back to date, what do you consider as your 3 best races?
Its hard to rate my races but I had a break from Tri’s in 2006 when I had to get some of my Tummy cut out because of my Crohn’s. When I came back in 2013 I raced Ironman Cairns and I ended up winning my age group that was a big shock but I remember seeing my mate Tony Bryan out there and he pumped me up when we passed each other on the run, I ran so hard to hang on and was thrilled to win my age. And of course racing Kona is something very special!!
3. You have not only qualified for this years ITU World Long Course Triathlon and Off-Road Triathlon, tell us your expectations for this race?
I have very high expectations when it comes to racing, I will never die wondering what if!!! So I really want to put all 3 legs together and have a ripper race. The result will be what it will be, as long as I end up running strong I will class that as a win!
4. What does the future hold for RA?
My future is all about looking for races that I can do with friends, I don’t want to race a race that I go to by myself, I get such a buzz from others around me that are racing well.
5. Finally, top 5 songs currently on your playlist.
I don’t have a play list I’m way to old!!! But I listen to podcasts and I listen to Rich Roll, How I built this, IM Talk and lately I have been listening to the Forward and Stages that Lance Armstrong hosts.
Be sure to follow Robbie through his Instagram account HERE
1. Morning Robbie, you have been in triathlon for a long time, tell us a bit about yourself generally and how you got into the sport..
Well I have been in the sport for 20 plus years starting back in the Early 90’s. I lived in Country Victoria and played/coached AFL and in the off season I did triathlons to keep fit for footy. My first tri was a 300m swim, 10km ride and 3 km run, I still remember having to stop half way through the swim to catch my breath!! Then when we moved to Darwin in 2000 I did a long course race and qualified for the Ironman in Forster. Back then you had to qualify at a ½ Ironman to get a spot at the full. My first 3 Ironman’s were all at Forster and I went 10.30 then 10.00 then 9.30 in my 3rd race and qualified for Kona as a 37 year old.
2. While you do still have a lot of racing to come, looking back to date, what do you consider as your 3 best races?
Its hard to rate my races but I had a break from Tri’s in 2006 when I had to get some of my Tummy cut out because of my Crohn’s. When I came back in 2013 I raced Ironman Cairns and I ended up winning my age group that was a big shock but I remember seeing my mate Tony Bryan out there and he pumped me up when we passed each other on the run, I ran so hard to hang on and was thrilled to win my age. And of course racing Kona is something very special!!
3. You have not only qualified for this years ITU World Long Course Triathlon and Off-Road Triathlon, tell us your expectations for this race?
I have very high expectations when it comes to racing, I will never die wondering what if!!! So I really want to put all 3 legs together and have a ripper race. The result will be what it will be, as long as I end up running strong I will class that as a win!
4. What does the future hold for RA?
My future is all about looking for races that I can do with friends, I don’t want to race a race that I go to by myself, I get such a buzz from others around me that are racing well.
5. Finally, top 5 songs currently on your playlist.
I don’t have a play list I’m way to old!!! But I listen to podcasts and I listen to Rich Roll, How I built this, IM Talk and lately I have been listening to the Forward and Stages that Lance Armstrong hosts.
Be sure to follow Robbie through his Instagram account HERE
July 2017 - Jenna Bugeja
1. Hey Jen! Tell us a bit about yourself..
My name is Jenna Bugeja, AKA ‘little J’ or Jen! I’m 23 years old and love all things triathlon! However, my number one enjoyment is most definitely the run. I’ve spent the majority of my 23 years in Queensland, apart from a brief 10 months spent living and working in Canberra (I advise you not to move there- too cold). I have been working as an Occupational Therapist (OT) for almost 2 years now, currently in the area of Rehabilitation and Aged Care, previously in the area of Injury Management/Return to work rehab. When I’m not working or training, you’ll most likely find me in the kitchen baking and/or eating!
2. Your introduction to racing overseas didn't exactly go to plan last year, talk us through Hawaii 70.3 and what are the lessons you took away from that experience?
- Where to start… Being my second ever 70.3 race and a definite triathlon rookie, Hawaii 70.3 was filled with all the emotions and certainly one massive experience. As you can imagine, I was super excited to be travelling to Hawaii with a fellow tri friend, however, I was an absolute nervous bundle before I even left Australia. I was nervous about the flight, the safety of my bike, availability of food, the race annnd the list goes on. Fast-forward to the race and it was off to a good start with a solid swim! I exited T1 feeling ok, however, about 5km into the 90km ride, another athlete clipped my back tyre and I came off my bike. Initially, I was most worried about my new Oakley’s, but my shoulder was also a little sore. Adrenalin kicked in and I got back on my bike and proceeded to finish the race in a very slow time, after multiple stops for medical aid.
Turns out I had sustained a broken collarbone and fractured a small bone in my pelvis. This made for a pretty painful 13-hour flight home a few days later. In reflecting on this race, I can identify that although I was physically prepared for this race, I was mentally underprepared and unorganized. Being unorganized is not my thing, it causes me to stress! I failed to have enough time off work prior to leaving the country to organize myself as well as taking the time to really think through my race and all the challenges I may be presented with pre and during race. This may not sound that important to some, but if there is anything I have learnt from being in this sport over a short period, it is definitely the fact that triathlon is a huge mental game. Being more organized/less stressed would most likely not have prevented the crash, however, it is extremely important that your head is in the game both pre and during the race. If I’m going to be 100% honest, I will say that pre-race I was experiencing a great deal of self-doubt and anxiety.
So my top tips for overseas racing/any race:
3. From that race, you were battling with injuries up until the early stages of 2017- tell us what keeps you focused through the rebuilding phases and what has T:Zero Head Coach Scott Farrell done to help you through these tough times?
Post Hawaii and the beginning of an injury battle- there is really too many to explain, so I won’t even go there. Keeping focused through months of injury is harder than waking up at 4am everyday to train (in my opinion). In long course triathlon, we spend many hours of the week training, so take 2/3 of that away and you have yourself a lot of spare time. When I couldn’t seem to see the light at the end of the tunnel when battling injury, I wanted to give up and throw it all in. When these thoughts arose, I always turned to my supports around me and 9 times out of 10, my coach, Scotty Farrell. I was reminded to remind myself of my “why” as well as the reassurance that I was doing everything right and patience was key. Scotty also helped me problem solve when need be, for example, looking at alternate options/treatment/health professionals.
When you think you are through the worst of it and just want to “go full steam ahead” back into training, patience is super important, as well as recognizing that minor issues/setbacks may arise and you need to know how to manage them (don’t ignore them), otherwise you may find yourself back at square one. When reflecting on my “re-building” phase, the one thing that tends to come to the forefront of my mind always, would be thinking about my journey and how both physically and mentally I was building for another 70.3 race – one year after Hawaii 70.3. This reflection eliminated any self-doubt/negative thoughts that arose during the regular training week and helped me to keep focus on the process.
4. You had a great comeback, of sorts, at 2017 Cairns 70.3. How did the day play out for you and what does the next 12 months look like for Jenna?
Cairns 70.3 2017 was a great race for me, despite not being back to full volume/intensity of training. Pre-race I was in a great frame of mind, super calm, but also excited. I was focused on me and my race and left all the uncontrollable factors out of my mind. After a super solid swim and a marathon run through T1 to get to my bike, I was feeling pretty calm and ready for the 90km ride. I stuck to all aspects of the bike race plan, even when some doubts began to creep into the mind when other athletes zoomed past me. I fuelled well which set me up for a good run. This was the part I was most excited, yet anxious about. The run has always been my favourite and my way to pass some competitors. However, the race plan was to take a run/walk approach given my lower than normal run volume and injury background leading into the race. I was 100% committed to that race plan and so executed the run/walk pattern for the 21.1km. I knew that if I trusted this process, I would make it through the half marathon at a steady pace, as well as aiding my recovery post-race. Cairns 70.3 2015 was my first half ironman race, so in comparing the two races, I managed a quality PB, which resulted in a happy athlete and coach!
My plan for the next 12 months starts with Sunshine Coast 70.3 race in September and then onto Melbourne Half marathon in October. I hope to then have some more solid building time before my second overseas race in Taupo, NZ in early December. The start of 2018 I’ll be looking to get some speed back and race a string of Olympic Distance tri’s in hope of qualifying for the 2018 ITU Standard Distance Triathlon World Championships to be held on the Gold Coast.
5. Finally, what are 5 songs on the playlist at the moment
Be sure to follow Jenna through her Instagram account HERE or her Facebook HERE!
1. Hey Jen! Tell us a bit about yourself..
My name is Jenna Bugeja, AKA ‘little J’ or Jen! I’m 23 years old and love all things triathlon! However, my number one enjoyment is most definitely the run. I’ve spent the majority of my 23 years in Queensland, apart from a brief 10 months spent living and working in Canberra (I advise you not to move there- too cold). I have been working as an Occupational Therapist (OT) for almost 2 years now, currently in the area of Rehabilitation and Aged Care, previously in the area of Injury Management/Return to work rehab. When I’m not working or training, you’ll most likely find me in the kitchen baking and/or eating!
2. Your introduction to racing overseas didn't exactly go to plan last year, talk us through Hawaii 70.3 and what are the lessons you took away from that experience?
- Where to start… Being my second ever 70.3 race and a definite triathlon rookie, Hawaii 70.3 was filled with all the emotions and certainly one massive experience. As you can imagine, I was super excited to be travelling to Hawaii with a fellow tri friend, however, I was an absolute nervous bundle before I even left Australia. I was nervous about the flight, the safety of my bike, availability of food, the race annnd the list goes on. Fast-forward to the race and it was off to a good start with a solid swim! I exited T1 feeling ok, however, about 5km into the 90km ride, another athlete clipped my back tyre and I came off my bike. Initially, I was most worried about my new Oakley’s, but my shoulder was also a little sore. Adrenalin kicked in and I got back on my bike and proceeded to finish the race in a very slow time, after multiple stops for medical aid.
Turns out I had sustained a broken collarbone and fractured a small bone in my pelvis. This made for a pretty painful 13-hour flight home a few days later. In reflecting on this race, I can identify that although I was physically prepared for this race, I was mentally underprepared and unorganized. Being unorganized is not my thing, it causes me to stress! I failed to have enough time off work prior to leaving the country to organize myself as well as taking the time to really think through my race and all the challenges I may be presented with pre and during race. This may not sound that important to some, but if there is anything I have learnt from being in this sport over a short period, it is definitely the fact that triathlon is a huge mental game. Being more organized/less stressed would most likely not have prevented the crash, however, it is extremely important that your head is in the game both pre and during the race. If I’m going to be 100% honest, I will say that pre-race I was experiencing a great deal of self-doubt and anxiety.
So my top tips for overseas racing/any race:
- Be ORGANIZED! Make those lists and tick all the boxes!
- Be mentally prepared as much as physically prepared for what may present pre and during the race.
- Think twice about completing the race after being involved in an accident- especially when it involves broken bones.
- If possible, take adequate time pre race to prepare and become comfortable in the overseas/new environment as well as time post race to relax and reflect.
3. From that race, you were battling with injuries up until the early stages of 2017- tell us what keeps you focused through the rebuilding phases and what has T:Zero Head Coach Scott Farrell done to help you through these tough times?
Post Hawaii and the beginning of an injury battle- there is really too many to explain, so I won’t even go there. Keeping focused through months of injury is harder than waking up at 4am everyday to train (in my opinion). In long course triathlon, we spend many hours of the week training, so take 2/3 of that away and you have yourself a lot of spare time. When I couldn’t seem to see the light at the end of the tunnel when battling injury, I wanted to give up and throw it all in. When these thoughts arose, I always turned to my supports around me and 9 times out of 10, my coach, Scotty Farrell. I was reminded to remind myself of my “why” as well as the reassurance that I was doing everything right and patience was key. Scotty also helped me problem solve when need be, for example, looking at alternate options/treatment/health professionals.
When you think you are through the worst of it and just want to “go full steam ahead” back into training, patience is super important, as well as recognizing that minor issues/setbacks may arise and you need to know how to manage them (don’t ignore them), otherwise you may find yourself back at square one. When reflecting on my “re-building” phase, the one thing that tends to come to the forefront of my mind always, would be thinking about my journey and how both physically and mentally I was building for another 70.3 race – one year after Hawaii 70.3. This reflection eliminated any self-doubt/negative thoughts that arose during the regular training week and helped me to keep focus on the process.
4. You had a great comeback, of sorts, at 2017 Cairns 70.3. How did the day play out for you and what does the next 12 months look like for Jenna?
Cairns 70.3 2017 was a great race for me, despite not being back to full volume/intensity of training. Pre-race I was in a great frame of mind, super calm, but also excited. I was focused on me and my race and left all the uncontrollable factors out of my mind. After a super solid swim and a marathon run through T1 to get to my bike, I was feeling pretty calm and ready for the 90km ride. I stuck to all aspects of the bike race plan, even when some doubts began to creep into the mind when other athletes zoomed past me. I fuelled well which set me up for a good run. This was the part I was most excited, yet anxious about. The run has always been my favourite and my way to pass some competitors. However, the race plan was to take a run/walk approach given my lower than normal run volume and injury background leading into the race. I was 100% committed to that race plan and so executed the run/walk pattern for the 21.1km. I knew that if I trusted this process, I would make it through the half marathon at a steady pace, as well as aiding my recovery post-race. Cairns 70.3 2015 was my first half ironman race, so in comparing the two races, I managed a quality PB, which resulted in a happy athlete and coach!
My plan for the next 12 months starts with Sunshine Coast 70.3 race in September and then onto Melbourne Half marathon in October. I hope to then have some more solid building time before my second overseas race in Taupo, NZ in early December. The start of 2018 I’ll be looking to get some speed back and race a string of Olympic Distance tri’s in hope of qualifying for the 2018 ITU Standard Distance Triathlon World Championships to be held on the Gold Coast.
5. Finally, what are 5 songs on the playlist at the moment
- Eye of the Tiger- Survivor
- Humble- Kendrick Lamar
- Thunder- Imagine Dragons
- Shape of you- Ed Sheeran
- That’s what I like- Bruno Mars
Be sure to follow Jenna through her Instagram account HERE or her Facebook HERE!
June 2017 - Ash Hunter
Last year T:Zero Multisport athlete Ash Hunter fulfilled her dream to represent Australia at the Ironman 70.3 World Championship. Since then she has gone from strength to strength, becoming State and National champion in her age group for long course triathlon, winning her age group at Byron Bay Olympic Distance and coming an incredible 10th at the Female Elite UCI Oceania Time Trial Championships.
We sit down with Ash during her time in Bright, Victoria as she prepares for Cairns 70.3...
1. Welcome Ash! Tell us a bit about yourself...
I was inspired after watching my partner (Damo) compete in the 2014 Kona Ironman World Championships. Seeing Mirinda Carfrae win the female professional field was also a major inspiration. Long course was definitely the ultimate goal when I first started. I knew that one day I'd want to compete in a half Ironman and a full Ironman so I guess you could say that the focus has always been on long course. Once we got home from Kona I entered myself into a 'Pink Triathlon' and slowly worked myself up to Olympic Distance, then a half Ironman. I am hoping to do my first Ironman distance Triathlon at the end of 2017.
3. You have had an epic start of 2017, what has been the highlight for you and what is in store for the rest of the year?
The highlight for me this year was taking out the title for the National and State Long Course ITU Championships in the Female 25-29 AG. Another major highlight for me this year was also competing in my first Time Trial race which was in Canberra at the Oceania Championships. It was super cool to place tenth in the elite female field.
4. After battling a few injuries in early 2016, what have you done differently this year on a daily/weekly basis to stay consistent with your training and racing?
5. Top 5 songs on the playlist at the moment
The following 3 are great for listening to while training:
1. Fort Minor - Remember the Name
2. Peking Duk - Take Me Over
3. The Buzz - Hermitude
The follow 2 are great to listen to when you want to chill out after a tough session:
1. Alexander Biggs - Tidal Wave
2. NoMBe - Wait
Be sure to follow Ash's journey through her Instagram account HERE!
Last year T:Zero Multisport athlete Ash Hunter fulfilled her dream to represent Australia at the Ironman 70.3 World Championship. Since then she has gone from strength to strength, becoming State and National champion in her age group for long course triathlon, winning her age group at Byron Bay Olympic Distance and coming an incredible 10th at the Female Elite UCI Oceania Time Trial Championships.
We sit down with Ash during her time in Bright, Victoria as she prepares for Cairns 70.3...
1. Welcome Ash! Tell us a bit about yourself...
- I am a middle child, between two awesome brothers;
- When I'm not in the middle of a training block or leading up to a race I like to get in a few scuba dives or surfs for fun;
- My occupation is a High School Teacher (Health and Physical Education & Science). I work casually as a relief and contract teacher at a few High Schools in the region
- I am passionate about people living healthy and active lifestyles;
- I grew up in the small town of Edmonton in Far North Queensland which is 30 minutes south of Cairns;
- I have an incredibly supportive partner, Damien Collins;
- I represented QLD at a National level in Power Lifting in 2014;
- My heaviest lift at 59kg body weight was a 133.5kg Deadlift.
I was inspired after watching my partner (Damo) compete in the 2014 Kona Ironman World Championships. Seeing Mirinda Carfrae win the female professional field was also a major inspiration. Long course was definitely the ultimate goal when I first started. I knew that one day I'd want to compete in a half Ironman and a full Ironman so I guess you could say that the focus has always been on long course. Once we got home from Kona I entered myself into a 'Pink Triathlon' and slowly worked myself up to Olympic Distance, then a half Ironman. I am hoping to do my first Ironman distance Triathlon at the end of 2017.
3. You have had an epic start of 2017, what has been the highlight for you and what is in store for the rest of the year?
The highlight for me this year was taking out the title for the National and State Long Course ITU Championships in the Female 25-29 AG. Another major highlight for me this year was also competing in my first Time Trial race which was in Canberra at the Oceania Championships. It was super cool to place tenth in the elite female field.
4. After battling a few injuries in early 2016, what have you done differently this year on a daily/weekly basis to stay consistent with your training and racing?
- Keeping up my strength work by going to the gym 2-3 times a week.
- Staying on top of my body maintenance through regular treatment on muscle tightness. I have been focusing the following treatments: massage therapy, dry needling and myofascial release (rolling on my foam roller or spiky ball);
- Working less hours has allowed me to sleep more. I usually get 7-8 hours sleep each night;
- Using my Normatec boots at least 2 times per week after hard training sessions;
- Hours of bike fitting at Velo Service Course Mooloolaba. One aspect Dan worked on to prevent further injury was minimising my lateral knee movement.
5. Top 5 songs on the playlist at the moment
The following 3 are great for listening to while training:
1. Fort Minor - Remember the Name
2. Peking Duk - Take Me Over
3. The Buzz - Hermitude
The follow 2 are great to listen to when you want to chill out after a tough session:
1. Alexander Biggs - Tidal Wave
2. NoMBe - Wait
Be sure to follow Ash's journey through her Instagram account HERE!
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May 2017 - Jen Nutchey
Fresh off her inspiring performance at Tweed Enduro, we sit down with Jen Nutchey - a T:Zero Multisport athlete whose consistency over the past 12 months has paid off significantly. 1) Tell us a bit about yourself I'm Jen... a South Australian at heart who has been in Brisbane with my hubby Dave for the last 12 years (married for 15 years). I'm an Intensive Care Unit Nurse by day (or night) who loves the sport of triathlon and enjoys photography in my remaining (little) spare time. |
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2) What got you started into triathlon and how did Coach Em Quinn fit into this?
I got into Triathlon in about 2013 having completed a couple of half marathons and looking for a new challenge. A friend suggested doing the Noosa Triathlon with the Smiling for Smiddy team and really the rest is history. I found I really enjoyed doing multisport activities so I've stuck with that! I reached the point 12 months ago where I found my love of the sport, and my competitive desire to do well hit a crossroads because I was consistently about last or second to last person out on course and I REALLY struggled with that. I wanted to keep doing tri's but coming at the back of the pack consistently was starting to feel really defeating. The gang at Swim Ride Run Faster told me about Em and what an awesome referral that was - I can now say I'm a mid pack triathlete!!! The gains I have made in the last year have astounded me. I'm absolutely thrilled with where I'm at physically at the moment - and its so nice to enjoy the sport again. Em has made an absolutely MASSIVE difference.
3) You had an unbelievable experience at the Tweed Enduro – tell us briefly about how this goal came about, your training for it and the race itself
I did just the bike leg in a team at the Tweed Enduro in 2016 and I watched some great training buddies do the full distance. It claimed to be a great beginners long course (with a wave for first timers!) so I wondered if I could do it. Em believed in me, told me to sign up and we'd aim for it - and we did!! Em has been wonderful at scheduling all my training around my shifts and it's such a blessing to me to be able to just look at what she wants me to do and do it (no more trying to work out what I should do myself!). This is particular good after a night shift when my brain has shut down! I have to say also as a shift worker purchasing a wahoo kickr has made a HUGE difference to my fitness as I can now get on my bike and do some solid training after things like night shift when I don't trust myself to be alert enough on the road - or its mid afternoon - these sessions wouldn't have happened before. I am also thankful that this year I've been pretty healthy and only missed two training sessions between the Noosa Tri and now (they were good reasons!!) - and I know that consistency, combined with the program Em has tailor made helped me cross the line. The race itself was tough!! The swim was not tide assisted but into a nice steady current, the winds were pretty intense on the bike (I thought I was going sideways at one point), and the run was hot and also windy. However I just tried my best to focus on each aspect as I was doing it, trying not to look too far ahead. I knew I could do all the distances individually but had no idea how I would go putting them all together. I found on the day I never doubted my ability to finish - which was a wonderful breakthrough for me. My goal was a sub 7 hour, unfortunately I didn't quite crack that and did 7.12 BUT there were many comments about the conditions out there and ultimately I finished 4th in my category (first timers) - out of 8 (see - mid pack!!) and finished my very first half ironman! So who really cares - I'll just have to do better next time!
4) What is next for Jen Nutchey?
I have some unfinished business with the 70.3 distance so I think about 2 days after Tweed I signed up for the next one haha! I need to work on my run - so I'll be focusing on that in the winter with some running events (Greenbelt Half Marathon in Adelaide on 30th April is the next one). Sunny Coast 70.3 will be my next significant event. I'm petrified of the waves so I've got a bit of work to do there too!!
5) Your top 5 songs on your playlist at the moment
Difficult because I actually don't really listen to music!! I used to train to music but then when I started triathlon and found out I couldn't run with it etc I put it away - I need the mental strength training to practice it without so I wouldn't be surprised race day...
Be sure to check out Jen's race report from Tweed Enduro HERE.
I got into Triathlon in about 2013 having completed a couple of half marathons and looking for a new challenge. A friend suggested doing the Noosa Triathlon with the Smiling for Smiddy team and really the rest is history. I found I really enjoyed doing multisport activities so I've stuck with that! I reached the point 12 months ago where I found my love of the sport, and my competitive desire to do well hit a crossroads because I was consistently about last or second to last person out on course and I REALLY struggled with that. I wanted to keep doing tri's but coming at the back of the pack consistently was starting to feel really defeating. The gang at Swim Ride Run Faster told me about Em and what an awesome referral that was - I can now say I'm a mid pack triathlete!!! The gains I have made in the last year have astounded me. I'm absolutely thrilled with where I'm at physically at the moment - and its so nice to enjoy the sport again. Em has made an absolutely MASSIVE difference.
3) You had an unbelievable experience at the Tweed Enduro – tell us briefly about how this goal came about, your training for it and the race itself
I did just the bike leg in a team at the Tweed Enduro in 2016 and I watched some great training buddies do the full distance. It claimed to be a great beginners long course (with a wave for first timers!) so I wondered if I could do it. Em believed in me, told me to sign up and we'd aim for it - and we did!! Em has been wonderful at scheduling all my training around my shifts and it's such a blessing to me to be able to just look at what she wants me to do and do it (no more trying to work out what I should do myself!). This is particular good after a night shift when my brain has shut down! I have to say also as a shift worker purchasing a wahoo kickr has made a HUGE difference to my fitness as I can now get on my bike and do some solid training after things like night shift when I don't trust myself to be alert enough on the road - or its mid afternoon - these sessions wouldn't have happened before. I am also thankful that this year I've been pretty healthy and only missed two training sessions between the Noosa Tri and now (they were good reasons!!) - and I know that consistency, combined with the program Em has tailor made helped me cross the line. The race itself was tough!! The swim was not tide assisted but into a nice steady current, the winds were pretty intense on the bike (I thought I was going sideways at one point), and the run was hot and also windy. However I just tried my best to focus on each aspect as I was doing it, trying not to look too far ahead. I knew I could do all the distances individually but had no idea how I would go putting them all together. I found on the day I never doubted my ability to finish - which was a wonderful breakthrough for me. My goal was a sub 7 hour, unfortunately I didn't quite crack that and did 7.12 BUT there were many comments about the conditions out there and ultimately I finished 4th in my category (first timers) - out of 8 (see - mid pack!!) and finished my very first half ironman! So who really cares - I'll just have to do better next time!
4) What is next for Jen Nutchey?
I have some unfinished business with the 70.3 distance so I think about 2 days after Tweed I signed up for the next one haha! I need to work on my run - so I'll be focusing on that in the winter with some running events (Greenbelt Half Marathon in Adelaide on 30th April is the next one). Sunny Coast 70.3 will be my next significant event. I'm petrified of the waves so I've got a bit of work to do there too!!
5) Your top 5 songs on your playlist at the moment
Difficult because I actually don't really listen to music!! I used to train to music but then when I started triathlon and found out I couldn't run with it etc I put it away - I need the mental strength training to practice it without so I wouldn't be surprised race day...
Be sure to check out Jen's race report from Tweed Enduro HERE.
March 2017 - Celia Sullohern - First female AG Champion HOTW National Long Course Championships 2017. We managed to steal a few words from Celia, fresh off her big win at HOTW. Read on for an insight into how to run faster than the current male pro 70.3 World Champion!
1) Tell us a bit about yourself
I'm a 24 year old physiotherapist born and bred in the Blue Mountains west of Sydney. I was lucky to grow up in a beautiful part of the world on the edge of a national park where my brother and I spent most of our time outside exploring, camping and playing any sport on offer. This included soccer, touch, swimming and little athletics.
I moved to Newcastle for uni and split my time between study, beach, running and work (as a waitress in an Italian restaurant and in the anatomy wet labs with cadaver specimens!). I spent a year down in Wollongong as a new grad physiotherapist before taking up a private practice position in Grafton in 2016.
I now live in Yamba...I'm addicted to the beach lifestyle! I work one-on-one with clients in the clinic and run strength and conditioning classes. Outside of work, I love family sing-a-longs, coffee catch-ups, browsing local markets and chasing my baby cousins around.
2) Still only very young in endurance sport, you have already had an extensive career in running – tell us about that and what made you start triathlon?
My background is mainly cross country, track and road running. I have done bits and pieces of triathlon racing since school (starting out following my big brother around at Panthers Tri Club and a couple of Australian and NSW All Schools events) but mainly gotten by on run fitness.
I was lucky enough to have a great running training squad both in the Blue Mountains with Graeme Heape and in Newcastle with Scott Westcott. It was pretty exciting as an 18 year old to get the opportunity to travel overseas to race World Junior XC in Spain where I placed 21st. Since then I won Open XC titles in Australia and Oceania, represented Australia at World Cross Country in Poland and Ekiden Relays in Japan and placed 3rd at the Zatopek 10. Lots of valuable learning experiences and it opened my eyes to different coaching and training methods.
I started training a little more seriously for triathlon in Wollongong with Alex Price's AP10 squad and really enjoyed the constant variation in training with multiple disciplines. Since moving to Yamba I have had a blast getting involved with Darren and Jarrad Adams' Swift Multisport squad and continue to appreciate the advice of the more experienced triathletes I train with.
3) You recently had an unbelievable race at Hell of the West where not only did you win overall age for the women, you posted a 1:14:59 for the 20km which was the fastest run of the day, for anyone, including current 70.3 World Champion Tim Reed – take us through your day:
Hell of the West was such a thrill to race! I went it to it with zero expectations and limited specific preparation as I have mainly been focusing on Olympic distance and entered for fun at the last minute.
How cool to start swimming in the dark with the glow of hundreds of Garmins starting! I managed to get into some clear water in the swim which allowed me to settle into a rhythm for the majority of the distance.
Onto the bike and I tried to mentally break it down into 20km sections to stay consistent whilst getting in hydration and nutrition. The first 40km I was mainly getting passed by others which I am used to on the bike! After the turnaround I felt surprisingly good and started to actually hold my position and then gradually pick up people who had overtaken me earlier. When I felt the fatigue creep in I put my head down and just watched the numbers on my bike computer for cadence and speed.
I am always glad to rack my bike and pull on the running shoes! However, one rookie error was not taking the time to put on socks as well which I regretted fairly soon when my feet turned to blistery mush! On the run the strategy was just to work my way through the field and pick up the next athlete in front. And let's be honest, the thought that "the faster I go, the sooner I can take off my shoes" definitely crept into my mind on the final lap!
All in all, a gruelling physical and mental challenge and immensely satisfying race to get through!
4) For a lot of triathletes, the run is always a work in progress – do you have any tips for athletes to improve their run leg?
I think the hardest thing about the run leg is often feeling heavy and drained right from the start and trying to push past this to establish a rhythm. Lots of my training runs are off the bike so I get used to getting beyond the initial feeling. I also really like working my way through the field one athlete at a time.
5) Top 5 songs on your playlist at the moment
Drops of Jupiter - Train
Sitting At Home- Hunter Parrish
American Dream - MKTO
Water Under the Bridge - Adele
The Wire - HAIM
1) Tell us a bit about yourself
I'm a 24 year old physiotherapist born and bred in the Blue Mountains west of Sydney. I was lucky to grow up in a beautiful part of the world on the edge of a national park where my brother and I spent most of our time outside exploring, camping and playing any sport on offer. This included soccer, touch, swimming and little athletics.
I moved to Newcastle for uni and split my time between study, beach, running and work (as a waitress in an Italian restaurant and in the anatomy wet labs with cadaver specimens!). I spent a year down in Wollongong as a new grad physiotherapist before taking up a private practice position in Grafton in 2016.
I now live in Yamba...I'm addicted to the beach lifestyle! I work one-on-one with clients in the clinic and run strength and conditioning classes. Outside of work, I love family sing-a-longs, coffee catch-ups, browsing local markets and chasing my baby cousins around.
2) Still only very young in endurance sport, you have already had an extensive career in running – tell us about that and what made you start triathlon?
My background is mainly cross country, track and road running. I have done bits and pieces of triathlon racing since school (starting out following my big brother around at Panthers Tri Club and a couple of Australian and NSW All Schools events) but mainly gotten by on run fitness.
I was lucky enough to have a great running training squad both in the Blue Mountains with Graeme Heape and in Newcastle with Scott Westcott. It was pretty exciting as an 18 year old to get the opportunity to travel overseas to race World Junior XC in Spain where I placed 21st. Since then I won Open XC titles in Australia and Oceania, represented Australia at World Cross Country in Poland and Ekiden Relays in Japan and placed 3rd at the Zatopek 10. Lots of valuable learning experiences and it opened my eyes to different coaching and training methods.
I started training a little more seriously for triathlon in Wollongong with Alex Price's AP10 squad and really enjoyed the constant variation in training with multiple disciplines. Since moving to Yamba I have had a blast getting involved with Darren and Jarrad Adams' Swift Multisport squad and continue to appreciate the advice of the more experienced triathletes I train with.
3) You recently had an unbelievable race at Hell of the West where not only did you win overall age for the women, you posted a 1:14:59 for the 20km which was the fastest run of the day, for anyone, including current 70.3 World Champion Tim Reed – take us through your day:
Hell of the West was such a thrill to race! I went it to it with zero expectations and limited specific preparation as I have mainly been focusing on Olympic distance and entered for fun at the last minute.
How cool to start swimming in the dark with the glow of hundreds of Garmins starting! I managed to get into some clear water in the swim which allowed me to settle into a rhythm for the majority of the distance.
Onto the bike and I tried to mentally break it down into 20km sections to stay consistent whilst getting in hydration and nutrition. The first 40km I was mainly getting passed by others which I am used to on the bike! After the turnaround I felt surprisingly good and started to actually hold my position and then gradually pick up people who had overtaken me earlier. When I felt the fatigue creep in I put my head down and just watched the numbers on my bike computer for cadence and speed.
I am always glad to rack my bike and pull on the running shoes! However, one rookie error was not taking the time to put on socks as well which I regretted fairly soon when my feet turned to blistery mush! On the run the strategy was just to work my way through the field and pick up the next athlete in front. And let's be honest, the thought that "the faster I go, the sooner I can take off my shoes" definitely crept into my mind on the final lap!
All in all, a gruelling physical and mental challenge and immensely satisfying race to get through!
4) For a lot of triathletes, the run is always a work in progress – do you have any tips for athletes to improve their run leg?
I think the hardest thing about the run leg is often feeling heavy and drained right from the start and trying to push past this to establish a rhythm. Lots of my training runs are off the bike so I get used to getting beyond the initial feeling. I also really like working my way through the field one athlete at a time.
5) Top 5 songs on your playlist at the moment
Drops of Jupiter - Train
Sitting At Home- Hunter Parrish
American Dream - MKTO
Water Under the Bridge - Adele
The Wire - HAIM
February 2017 - Andrew Perry - AP had a stellar 2016 which included winning overall age grouper at the Hervey Bay 100 in November. We caught up with Andy a few weeks ago just before he commenced his final build into Ironman New Zealand 2017.
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1) Tell us a bit about yourself
I am based in Brisbane and work for Sanofi (a Pharmaceutical & Vitamin company) as Commercial Strategy Manager, with my typical day involving lots of numbers and time in front of the computer so training is a very welcome distraction from that. I’d much rather be out riding all day than stuck in the office, but it pays the bills and race entries! If I’m not training or at work, than I’m most likely enjoying a coffee somewhere.
2) When and how did you get into Triathlon and in particular – long course?
I started triathlon probably about 6-7 years ago, I had cycled for a long time but wanted to get into triathlons. At the time my idea of run training was going for a 2-3 runs as hard as I could a couple of weeks out from the event and then wondered why I had slow run times. I did Olympic distance tris for the first few years but naturally wanted the next challenge which lead me to half ironman events initially and eventually ironman.
I signed up for Ironman Melbourne 2015 about 12 months out from the event which was my way of committing to doing it. I had always wondered if I could get through an ironman so I decided if I was going to actually prepare for an IM properly and be able to get through a marathon (and not to mentioned a 3.8km swim!) that I needed to get coaching and guidance which led me to T:Zero in 2014. This was the best thing I could have done for my training regime & fitness, it’s taken a lot of time and patience but I’m now seeing some times and numbers that I’m really happy with.
3) Your most recent race was HB100, which you had great success, talk us through the day
Yeah HB100 was a great day out and I surprised myself with the result. Coming over the line as the winner of my age group and 3rd place overall was awesome! And also this was my first individual podium. We decided only 3 or so weeks out to race HB but I knew I had some good fitness leading into it and without a real training build specific for this event, there was definitely a reduced level of pressure so to speak and more about seeing what I could pull together on the day. It was the first race where I had really been able to put together a solid performance in all 3 legs, often I would get 2 out the 3 that I would be happy with.
I wasn’t feeling very confident about the conditions when arriving on Saturday with storms rolling in that afternoon and sure enough race morning the ocean was like a washing machine. This made for a tough swim, however I kept calm and followed the plan of not overdoing it in the swim to save plenty of energy for the bike/run. Sure enough the swim times were slower than last year on the day but I had managed to put together an awesome swim coming out of the water 3rd in my AG.
Onto the bike, which is my strength, and we had a specific power plan to stick to and being a 4 lap course it made it easier to see where you were placed and if you were making up time on the other competitors. I stuck to my power numbers right from the start and managed to hold them for the entire bike leg which again was awesome to see that my power didn’t drop towards the end of the bike leg. Hitting T2 it was basically empty of bikes, I knew I had made up heaps of time on the bike leg but hadn’t realised I was so far up the field at this point. At this point I had caught up everyone in my age group and was currently in 1st place.
The run is something we have worked on all year and this was going to be a real test to see where I was at. My run leg has come a long way in the last 2-3 years but it has taken a lot of training to get there! I held right on target pace for the first half the run, and from that point the plan was to see then what I could put together. In the past couple of races I had fallen apart half way through the run and at HB I managed to hold it together for the whole run, albeit not quite hitting the pace I had wanted for the second half, but definite improvement and I held onto the lead I had built on the bike leg. Overall the day and result was awesome, however also importantly it was great seeing where my fitness was at.
4) What do you regard as your secret sauce (ie things you do on a regular basis) to ensure you are ready for race day?
Consistency in training and eating well. I find I can train better and recover quicker when I am eating well, and I really notice a difference if I haven’t been doing this. And I try to get a good night’s sleep each night.
And not to mentioned great coaching from Rich of course!
5) Top 5 songs on your playlist at the moment
Vance Joy – Riptide
Hilltop hoods – Nosebleed section
Chet Faker – Drop the game
Empire of the sun – Walking on a dream
The Weeknd – starboy
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