australian triathlete magazine - 2015 kona souvenir edition

Australian Triathlete Issue 23.1 N

OV/DEC

2015 Jan Frod

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Nov/DEC 2015ISSUE 23.1

K O n A S O U v E n I r E d I T I O n

The greatest of all time!

JAN Frodeno

2 | AustrAliAn triAthlete

CONTENTS

FEATUrES

12 IrOnmAn WOrld ChAmpIOnShIpS KOnAWe bring you all the action and highlights from the biggest race of the year, on the Big Island.

26 KOnA AGE GrOUp STOrIESThis year’s age groupers share the ups and downs of being a part of the big race.

32 InSTApICSSpot yourself (or a friend) in our Kona edition of Instapics!

40 ThOrSTEn rAddEWe shine the spotlight on the German stats man behind famed athlete ranking website, TriRating.

74 nUTrITIOnWho knew food had such an effect on your mood? We look at what to consume to beat the post-Ironman blues.

80 hOlISTIC EndUrAnCESarah Grove gives us tips on how to deal with race day disappointment.

87 14-week training program (70.3)xavier Coppock of Tri TEAM Coaching sets out a 14-week training program to get you ready for a Half Iron Distance race.

rEGUlArS

44 TECh TAlKThis month’s installment uncovers the story behind the brand, roadtests key products and shines the spotlight on all things tech.

52 SAvE, SpEnd, SplUrGEWhether you’re on a budget, or have cash to burn, choose the right set of wheels for you.

54 FOllOW ThE SWAllOW Jodie Swallow talks about performance evaluation after a big race

57 SExTOn’S SCrIbblEBrendan Sexton tracks a triathlete’s journey to their own Holy Grail.

58 SIrIUS mUSInGSSiri Lindley dives into the psychology of an injured athlete and how to deal with it.

78 FrOm ThE KITChEnTriathlon’s fave nutritionist, Margaret Mielczarek, is bringing spinach back.

96 WOrdS WITh WIllyDan Wilson recounts tales of being lost in a foreign land.

Australian Triathlete Issue 23.1 N

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Nov/DEC 2015 ISSUE 23.1

K O n A S O U v E n I r E d I T I O n

The greatest of all time!

JAN Frodeno

Cover: Jan Frodeno photography: Korupt Vision

COvEr STOry Jan Frodeno – Kona’s newest King relishes his role as champion.

40

12

44

50 64

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Editor’s NotE

WElCOmEI

have just landed back in Australia

from the Big Island after a massive

couple of weeks watching the best

Ironman athletes in the world prepare

and race the holy grail of our sport - the

Ironman World Championships. Not for

one moment do I take for granted the

unbelievable opportunity I have been

given to be able to witness first hand

some of the extraordinary performances

that occur on this oh-so-special island.

Jan Frodeno became arguably the

most successful all-round triathlete we

have ever seen in our sport. One particular

highlight was watching Frodo or

Frodissimo or FrodoXpress (as I

nicknamed him) announced he will soon

become a dad, along with wife and Aussie

legend Emma ‘Snowy’ Snowsill at the

finish line. It was clear life simply does not

get much better for our coverman!

Daniela Ryf has gone from a relative

unknown just two years ago to earning

herself two word titles this year alone – an

outstanding achievement. Then you have

our two very special age group world

champs, Levi Maxwell and Ben Bell who

represented our country at the highest

level. And speaking of Aussie pride, Liz

Blatchford earned herself another Kona

podium and it was a joy to watch her cross

the finish line with a smile from ear to ear.

Not to mention the fact she let AT ‘borrow’

her hubby aka Korupt Vision for most of

her prep time - allowing us to do the most

comprehensive pre-race coverage ever.

Check out the beautiful spread on pages

12 - 26. If you missed our pre-race videos,

head to our social media pages

(Facebook: Australian Triathlete Magazine,

Twitter: @OzTri & Instagram: @AusTriMag

still worth a viewing.)

And a special mention to Australia’s

first ever military representatives – I had

A pUblICITy prESS pUblICATIOn

PUBLISHER Ross Copeland

EDITOR Aimee Johnsen

DEPUTy EDITOR Manveen Maan

ART DIRECTOR Andy Cumming

PHOTO EDITOR Korupt Vision

ADVERTISIng MAnAgER Scott Llewelyn

PRODUCTIOn, ADMInISTRATIOn

& SUBSCRIPTIOnS gina Copeland

AUSTRALIAn TRIATHLETEAustralian Triathlete is published 11 times per season. All material in this issue is copyright © 2015 Publicity Press Pty Ltd.

All rights are reserved. no part of the contents of this publication may be reproduced without the prior written consent of the Publisher or Editor. Articles represent the views of their authors and are not necessarily those of the Publisher or Editor.

COnTACT USPublicity Press Pty Ltd ABn 31 005 490 068PO Box 8019, Armadale VIC 3143, AustraliaPhone: (61) 3 9804 4700 Fax: (61) 3 9804 4711 SUBSCRIPTIOnSSee the subscription offer in this issue or subscribe online: www.oztri.com.au

COnTRIBUTORSContributions are welcome. Anyone wishing to submit material should first contact Publicity Press on (03) 9804 4700 or email: [email protected] no responsibility is accepted for unsolicited contributions.

ADVERTISIngFor all enquiries or a current rate card setting out rates and conditions, call Scott Llewelyn on 03 9804 4700 / EXT 03 9804 4705 / Mobile 0418 568 597 or email: [email protected]

In Australia, AUD$8.95 including gST is the recommended price only.

WEbSITEwww.oztri.com.au

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Peter Dixon of Aspendale, Vic

the pleasure of meeting Colin, Megan,

Holly and Josh in person and to Megan

for getting herself a famous salad bowl

for being the first female military athlete

– massive congrats!

Kona is for most not about numbers,

it’s not about PBs and finish times; it’s so

much more pure than that. It is one of

the most challenging race courses on the

planet, being raced in seriously brutal

conditions and the experience of getting

to that finish line is something to treasure

for a lifetime. We are so proud to feature

nearly half of our amazing age group

races on pages 28 – 36, but I’d like to say,

you’re are all superstars in my eyes.

There are so many exciting things

happening at AT right now so if you’re

a first time reader – welcome! If

you’re a loyal follower, thanks for the

continued support.

One of the most exciting things to

happen is this edition itself – our team

has worked tirelessly at home and away

to get this magazine to print just five

days post-race. This was a challenge I set

my team months ago and I’m extremely

proud to say we did it! For the first time

ever, we have produced a live digital

version within days of the race and are

the first to hit cyber newsstands.

We hope you enjoy this edition as

much as we do!

AustrAliAn triAthlete | 5

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GWEn JOrGESEn And JAvIEr GOmEz JOInEd ThE hISTOry bOOKS

Javier Gomez of Spain became the

most successful man in ITU World

Championship history. While he

had to settle for second place at

the race in Chicago to countryman Mario

Mola, his second place was enough to

secure his fifth world championship crown

“I think it is great. I can’t understand it

yet, I sometimes can’t comprehend doing

something like that in the last few years.

It is just amazing,” Gomez said on

collecting his fifth title. “Today I felt good,

I had a great race. I felt really good on the

race, I just couldn’t beat Mario—he was

just too strong. But I am really pleased on

getting the title and on the podium.”

For Jorgensen, she was able to

continue for amazing winning streak of 12

Jake Birtwhistle U/23 WOrld ChAmpIOn Overcoming a grade one tear in his hamstring, Jake Birtwhistle was crowned the ITU U/23 World Champion. Birtwhistle joins an impressive line up of previous champions to take this title for Australia including Brad Kahlefeldt, Annabel Luxford, Emma Jackson and training partners, fellow gong Wizards Aaron Royle and Charlotte McShane.

Birtwhistle was quick to praise the efforts of team physio Sullivan, who put a detailed daily plan together for the young star.

“Dean said at the time I would be right to race but I think he was a bit optimistic,” said Birtwhistle. “I did everything I could and with the help of Triathlon Australia and the team we were able to get on top of it and manage it and I’m glad I was able to come out here and get a good result and I have to thank them as well.

Sullivan managed the plan, which Birtwhistle stuck to religiously, right down to the final sprint. “He ran at 90 per cent yesterday and we were waiting to go 100 per cent over the final 200 metres – it is so pleasing when a plan works and so happy for Jake – if anyone deserves this win he does,” said Sullivan.

young guns Declan Wilson (22nd) and Matthew Baker (25th) finished in the top 25 showing a great future.

On the women’s side Another gong Wizard, natalie Van Coevorden had a great race finishing seventh.

on the trot, a feat never achieved in the

history of the ITU WTS. This race saw

Jorgensen be pushed harder than any

other race and she was only able to break

away in the final 2.5km. The perfect,

undefeated season, also earned her a

perfect score in terms of rankings and she

was crowned the ITU World Champion for

the second year in a row.

“This is just crazy, I never thought I

would be unbeaten this season, to be able

to perform on so many different days

when I am not feeling, hilly courses, it just

doesn’t seem real, ” said Jorgensen.

Brits Non Stanford and Vicky Holland

both performed well earning themselves

podium finishes, which secure their slots

to the 2016 Rio Olympic Games.

hOW ThE AUSSIES FArEd In ChICAGO

Men

Ryan Bailie 7th

Aaron Royle 10th

Courtney Atkinson 24th

woMen

Emma Moffat 12th

Charlotte McShane 13th

Ashleigh Gentle 14th

Gillian Backhouse 27th

Erin Densham 50th

Emma Jackson 60th

hOW ThE AUSSIES FArEd In COlUmbIA ThrEAdnEEdlE

TOp 50 rAnKInGS

Men n

Ryan Bailie 6th

Aaron Royle 9th

Jake Birtwhistle 37th

Dan Wilson 38th

woMen

Emma Moffatt 10th

Charlotte McShane 15th

Gillian Backhouse 25th

Erin Densham 31th

Emma Jackson 32th

© Delly Carr/ITU Media © Delly Carr/ITU Media© Janos Schmidt/ITU Media

AUSSIE pArA TEAm’S ChICAGO GOld rUSh


AUSTrAlIA’S AGE GrOUpErS collected a total of

eight medals in the ITU Age Group World Triathlon Sprint

Championships in Chicago – winning three gold, four silver

and one bronze.

Geelong training partners Kate Bramley and Shari-Ann

Livingston led the way in the morning, taking the gold and

silver quinella in the 25-29 age group.

They had a noisy and colourful contingent of Australian

family and friends cheering them on as a constant flow of

green and gold crossed the line.

Chiming in with gold for the men were former Freshwater

surf lifesaving champion, Robbie Pickard, who has made

just as big a name for himself in triathlon over the past 40

years, and Stephen Purnell from Victoria in the 70-74 years

age group.

The three other silvers went to Sally Musgrove (50-54

years), Jane Mountford (NSW) 65-69 years and Craig

Davies (WA) 25-29 years with bronze to Jo Ryn Tan (VIC) in

the 20-24 years.

woMen

16-19 YRS: Grace Hoitink ACT 8th

20-24 YRS: Jo Ryn Tan VIC 3rd

25-29 YRS: Kate Bramley VIC 1st

Steph Livingston VIC 2nd

Alexandra Brown VIC 9th

35-39 YRS: Claire Hawkins WA 6th

50-54 YRS: Sally Musgrove NSW 2nd

Ana Oertel QLD 8th

65-69 YRS: Jane Mountford NSW 2nd

70-74 YRS: Janice Iredale NSW 6th

woMen

20-24 YRS: Christian Huang NSW 5th

25-29 YRS: Craig Davis WA 2nd

Ryan Constance VIC 7th

30-34 YRS: Ben Wright VIC 6th

35-39 YRS: Luke Tuddenham VIC 7th

40-44 YRS: Hugh Bonney NSW 10th

50-54 YRS: Barry Bodsworth (VIC) 5th

David Kelly (QLD) 7th

Michael Pratt (VIC) 8th

Clint Bain (VIC) 10th

55-59 YRS: Mark Windsor (NSW) 4th

65-69 YRS: Robert Pickard (NSW) 1st

70-74 YRS: Stephen Parnell (QLD) 1st

75-79 YRS: Peter Bennett (QLD) 5th

AUSSIE AGE GrOUpErS GET AmOnGST ThE mEdAlS In SprInT ChAmpIOnShIpS: 3 GOld, 4 SIlvEr 1 brOnzE

There was an Australian gold rush at the ITU World

Triathlon Championships in Chicago with our para-

triathletes winning three gold, two silver and two

bronze medals.

The Australians, under head coach Corey Bacon, showed why

they are quickly becoming a major international force with the

team making its presence felt just 12 months out from the sport’s

debut at the 2016 Rio Paralympics.

Bill Chaffey, Sally Pilbeam and Katie Kelly all won gold in a 30

minute gold medal spree and Australia managed to challenge the

USA for overall supremacy tying with the host country for most

gold (three) and most medals (seven).

But it was the 13-strong Australian Para team that was once

again led by outstanding Gold Coast wheelchair athlete, Chaffey,

with a record fifth world title, who were the stars of the day.

“It’s an unbelievable and an overwhelming feeling. I’m now a

five-time world champion. It does feel funny to say but it’s

something no one can take from me,” said Chaffey.

The strong presence of green and gold also saw defending

champion Sally Pilbeam from WA win back-to-back crowns

and the ACT’s vision impaired athlete Katie Kelly win her first

world title.

Chaffey (PT1) and Kelly (PT5) also qualified Australia two

all-important quota places in their classifications for Rio– major

steps forward in the sport’s pathway to the Paralympic Games.

Pilbeam, the Perth schoolteacher and mother of two, who lost

her right arm to cancer, successfully defended the title she won in

Edmonton last year in the PT3 category and she had company on

the podium. It was a 1-2 quinella for Australia with Melbourne’s

Kerryn Harvey, who lost her right arm after an accident, taking the

silver in her world championship debut.

There was silver to another debutant, Queensland’s

wheelchair athlete Emily Tapp in the PT1 class.

While Kate Doughty, the former international Para-equestrian

star and right arm amputee showed that her decision to swap her

horse for a bike was a good one.

She won bronze in the PT4 Class at her first world titles.

Justin Godfrey also won bronze in the PT3 Class after crashing

from his bike.

Kelly, who suffers from Ushers Syndrome, was pronounced

legally blind six months ago and is also profoundly deaf.

“What a feeling, I can’t believe it, my first world champs, to

finish is a great achievement but to come over the line first whoo

whoo,” Kelly said.

“Every time I race with her she gives that little bit extra and that’s

exactly what she did today. You couldn’t ask for a better athlete…

she’s the one that put the most effort into today,” said Jones.

© D

elly

Car

r/IT

U M

edia

© AT


undercoverTri products

giant UnVeils all-new trinitY TrIAThlOn bIKE AT KOnA

Giant has officially launched its

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The new range of composite

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The flagship Trinity Advanced Pro

model, which is being raced at Kona by

Ironman pro Tim Van Berkel, features

Giant’s AeroSystem Shaping Technology and a number of innovative

triathlon-specific features including the

AeroVault integrated hydration and

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The final version of the Trinity

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As the inaugural wheelset in the NSW

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Kailua-Kona, 2015on a drama filled day that saw early bike spills, mechanicals and one big withdrawal, it was Jan Frodeno and daniela ryf who reigned supreme.photography by Korupt vision & Australian Triathlete magazine


2015 IrOnmAn WOrld ChAmpIOnShIpS

TOp: The mass swim start is an impressive sight from above (©Ironman) BELOW: Rachel Joyce, Brent McMahon (©DellyCarr/BahrainEnduranceMedia) LEFT: Caroline Steffen

TOp: The mass swim start is an impressive sight from above (©Ironman) BELOW: Rachel Joyce, Brent McMahon (©DellyCarr/BahrainEnduranceMedia) LEFT: Caroline Steffen


AbOvE: Andreas Raelert

TOP RIGHT: Heather Jackson

MIDDLE (L-R): Tim Van Berkel, Annabel Luxford, Jodie Swallow.

BOTTOM: Mary Beth Ellis

Features


Photo: Shutterstock.com



TOp: Rachel Joyce

BOTTOM (L-R): Andreas Raelert, Jan Frodeno, Liz Blatchford.


Features

BE ONE WITH YOUR BIKEBE ONE WITH YOUR BIKEBE ONE WITH YOUR BIKEDuring a Body Geometry Fit session, a trained specialist will assess your individual needs and systematically tailor your bike position and equipment to your body - for both your TT or road bike. Body Geometry is the only complete system of products and bike fit that's ergonomically designed and scientifically tested to improve power, endurance, and comfort. To find your local Body Geometry Fit specialist, visit Specialized.com


aBoVe (l-r): Daniela Ryf, Michelle Vesterby

CENTRE (L-R): Tim O’Donnell, Luke Bell

BELOW: Camilla Pedersen



Features

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AnGry bIrd GETS hEr CATChDaniela Ryf was focussed on one thing and one thing alone, winning the Kona crown. Ryf was strong all day using her impressive bike prowess to get a race winning lead. With Mirinda Carfrae withdrawing from the race early, we knew a new champion would be crowned, and Ryf made sure it was her.

BELOW RIGHT: Mirinda ‘Rinny’ Carfrae withdrew with back issues after being hit by a car during training on Wednesday of race week. It wasn’t all bad news, Rinny watched husband Tim O’Donnell take third in the mens race.

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Race Dates: IRONMAN 5 Mar 2016/IRONMAN 70.3 TAUPO 12 Dec 2015

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KInG FrOdO Jan Frodeno was flawless all day taking out his second world title of the year and becoming the most successful all round triathlete ever seen - winning Olympic gold, a 70.3 and Ironman world titles.

Frodeno (below) announced to the world wife Emma Snowsill is pregant with their first child - a truly special moment for all that witnessed.

Jan Frodeno

TAKE YOUR PLACE IN HISTORYCongratulations on winning the 2015 Ironman World Championships.

2008 OLYMPIC GOLD MEDAL2015 IRONMAN EUROPEAN CHAMPION2015 IRONMAN 70.3 WORLD CHAMPION2015 IRONMAN WORLD CHAMPION

COMPRESSION

TRIATHLON

3462015_PRESS_Aus-Tri-Kona PA V4.indd 1 13/10/2015 11:35 am


The World Championships in Kona attracts the brightest talents from around the world, and this year was no exception.

The Aussie flag was proudly represented by a determined contingent of age group athletes, who took national pride to new heights.

Name: Nick BensleyBib#: 1890

Age group: M30-34Finish time: 09:41:31

Name: Oskar BoothBib#: 1892


Name: Clint KimminsBib#: 1959


Name: Allister CairdBib#: 2162


Name: Levi MaxwellBib#: 2218


Name: Tyler PhillipsBib#: 2228


Name: Nathan ShearerBib#: 2241


Name: Scott ZanevraBib#: 2255


Name: Ben BellBib#: 1171


AGE GrOUp hErOES


2015 IrOnmAn WOrld ChAmpIOnShIpS / AGE GrOUp hErOES

Name: Michael WilsonBib#: 1777


Name:Adrian LittleBib#: 1305


Name: Michael SullivanBib#: 2036


Name: Rhys ClarkeBib#: 2169


Name: Damien CollinsBib#: 2172


Name: Dave KennettBib#: 2205


Name: Benjamin KingBib#: 2206


Name: Lauren ParkerBib#: 2305

Age group: F25-29Finish time: 10:07:43

Name: Alan BoneBib#: 2326


Name: Benjamin LarssonBib#: 1295


Name: Craig McGuiganBib#: 966


Name: Andrew LovettBib#: 1666



Name: John HillBib#: 405


Name: Scott AshcroftBib#: 1549


Name: Nathan SandfordBib#: 1715


Name: Sean BruntBib#: 1187


Name: Nathan FitzakerleyBib#: 1231


Name: Phoebe FearBib#: 1806


Name: Meredith HillBib#: 2081


Name: Amanda WilsonBib#: 2139


Name: Lindsay BennettBib#: 2154


Name: Adam BeckerBib#: 2323


Name: Wayne CooleyBib#: 854


Name: Katie KymeBib#: 1462




Name: Geoff HawkeBib#: 403


Name: Warren ForbesBib#: 588

Age group: M50-54 Finish time: 11:22:43

Name: John GestakovskiBib#: 597


Name: Mark NorthcoteBib#: 1349


Name: Elizabeth DornomBib#: 1801


Name: Megan WebberBib#: 1872


Name: Zoe ClarkBib#: 2068


Name: Michael HarveyBib#: 2188


Name: Karlie JenningsBib#: 2383


Name: Trevor BuchananBib#: 557


Name: Jo CoombeBib#: 1280


Name: Jamie WilliamsBib#: 1070



Name: Nathan JohnstonBib#: 156

Age group: PCFinish time: 15:06:47

Name: Allan MoustoukasBib#: 434


Name: Rob HillBib#: 620


Name: Carmen AtkinsonBib#: 1781


Name: Ben McDermidBib#: 1325


Name: Renee KileyBib#: 2087


Name: Rikki Lee AndersonBib#: 2259


Name: Natalie DaviesBib#: 2274


Name: Ashley PayneBib#: 2306


Name: Colin SmithBib#: 1031


Name: Megan Webber Bib#: 1872


Name: Holly OrchardBib#: 2112


Name: Josh HorsagerBib#: 1639


Name: Jody GilchristBib#: 763



@laUrenn_mcg madame pele showed

me who’s boss on the Queen K today. Apparently it

wasn’t as windy as it has been, but I still had a few hairy

moments when i was just happy to stay on my bike!

This course is absolutely stunning in parts, just a

shame these seem to be the parts where I was hanging

on for dear life! #kona15 #konacountdown

#momentsofkona #scodyselfie @laUren parker really grateful to represent @enduranutrition here at #kona all set and ready to go #fuelledbyendura #winningformula

@kappler84 stoked with my race day polo. shits getting real. @wattieink alcairdBike building can be...fun@chrislieto @sunnygarcia @32gi @brooksrunningau @morethansport #imkona #bikes #mates #fashion

@alcaird: Bike building can be... fun@chrislieto

@sunnygarcia @32gi @brooksrunningau @morethansport

#imkona #bikes #mates #fashion @Jim_kook: This could get ugly

@clintkimmins: clintkimminsintermission at my

favorite little coffee shop #holuakoacafe sorry

@cournee @lukemckenzie@imbethgerdes

@clare weBBer: racked and ready for a huge day tomorrow.

@exceed triathlon clUB: plenty of

representation - with katy duffield, rod marton, Joe

Cleasby, barry Oelofsen and Katey Gibbat Alii drive

kailua-kona, hi.



We scoured Instagram and social media to see how the Kona

experience played out in your eyes!

@mega.hawk hanging out with this legend in

kona... oh, and crowie! @kateysutton#starstruck

#kona2015 #teamoz#ironmantri

@oB1_oz : ...and finally i’m off. hawaii bound! seeya later perth, aloha hawaii. Bring on the heat! #roadtokona #ironman #trilife#32gi #kona2015 and more reasons to be happy @katyduffstar - stoked with your podium in Korea. See you in Kona.

@pB_Brown: The Queen K#pbdoeskona #12daystillkona #pleasantlyexhausted

@zaclark82 this morning i had my first ride on the famous Queen k bike course. i’ve seen so many pics of this sign over the past few years and couldn’t resist my own kodak moment. the enormity of this race and the challenge it’s going to present definitely started to sink in.

@thetriBUm #momentsofkona

#kona15 #imkona #turtles #underwater

thetribumAwesome morning swimming

with dolphins. love this place!

@rhYsclarke05 all checked in race number 2169... got my acai bowl for the walk home #imkona #imwc2015 #momentsofkona

@trialliance: The Ironman World Champs in Kona

are not far away. The whole Tri Alliance family is right

behind nathan Sims who has earned the right to

compete against the world’s best for the second time.

@tYlerpro4mance: Started the day with aneasy paddle out to the famous Kona coffee Boat.

@winnerstakechances: thanks for the cap and visor


@BUttons looking forward to seeing my mum

liz Blatchford next week but in the meantime she

is going to smash it in Kona. Go fast mum so I can

see you soon.

@corkY93 What an amazing experience.

yesterday was just absolutely incredible -

to be able to race with some amazing people

and to be able to cheer everyone on was the

highlight of my day. It wasn’t my day out there

on the race course, but i’m so happy to walk

away with plenty of learning experiences

and to be able to tick a box off

@hollY gemma loved my number!!

@instaamBergram as your news feeds fill

with Kona updates, really happy to come away

from the big island with this medal for swimming

0miles, riding 0miles and running 0 miles from

the thank god i’m not racing party

@lUkemckenzie best thing about having a shitty race is she doesn’t care. already looking forward to kona 2016!#momentsofkona

@clintkimmins absolutely cooked!! What a brutal day.

@megan weBBer

@keiraali dad, YoU are an ironman! congratulations on finishing the ironman world championships tonight. i know it was an extremely tough race, but i couldn’t be any prouder even if you did push yourself to the limit. #momentsofkona #gogazgo#teamoz



@pB_Brown Kona dOnE

@ironmanasiapac nathan Johnston

you are an ironman #teamoz

#imkona#superstar #anythingispossible

@sewellYg #momentsofkona #raceeve

#representthegreensndgold #aussiepride

#teamsewellY

@kappler84 Well what an experience. Far from

the perfect race. A lot of things didn’t go to plan.

But nothing that i can’t fix. no excuses and no

regrets I’ve now completed the most sought after

triathlon race on the planet.

@tYlerpro4mance It’s been two days now since I realized a dream and completed the Ironman World Championships. This journey has been the most challenging and rewarding experience of my life to date, throughout the whole lead up and the day itself.

@zoeclark wow!! the hawaiian ironman certainly was an amazing experience! and hard!! despite spending race eve in a world of nerves, i woke up race morning as excited as a 6yo on xmas day.

@onetriman Can’t sleep...I wrote myself a simple note this morning (& secured my wedding ring) right before the start of the Ironman World Champs in Kona. never Give Up. To compete here has been a 21 year dream in the making and it didn’t let me down. That was by far the most pain I’ve ever put myself through. I needed that note. each time i looked at it the words kept me going & I was reminded how much love & support my family has given me on this crazy journey.

#momemtsofkona #gettingmygoodluckkiss #goodluckcharmsarecompletelynecrssary #teamsewellY


AG plACE

AG ClASS OvErAll bIb nAmE SWIm bIKE rUn FInISh

1 M25-29 25 2218 Levi Maxwell 00:59:26 04:50:56 02:58:58 08:53:401 M40-44 32 1171 Ben Bell 00:59:01 04:58:36 03:00:52 09:03:532 M40-44 39 1165 Assad Attamimi 01:00:46 04:59:23 03:02:38 09:07:375 M25-29 56 2241 nathan Shearer 01:04:21 04:50:25 03:16:29 09:18:025 M40-44 65 1160 Damien Angus 01:02:43 04:50:32 03:22:04 09:21:17

13 M30-34 80 1981 Owain Matthews 01:03:46 05:05:46 03:10:07 09:25:5710 M35-39 83 1602 Steve Eccleston 01:02:35 05:01:15 03:16:08 09:26:3315 M35-39 97 1630 Steve guy 01:06:54 05:06:20 03:06:11 09:28:2014 M25-29 101 2162 Allister Caird 00:59:28 04:46:13 03:37:44 09:28:5320 M35-39 127 1673 Ryan Miller 01:07:30 05:00:32 03:18:45 09:34:255 M45-49 128 901 Matty Harris 00:58:50 05:08:52 03:20:57 09:34:35

21 M35-39 129 1706 Ben Richardson 01:06:08 04:56:45 03:26:04 09:34:4118 M25-29 147 2255 Scott Zanevra 01:01:17 05:01:27 03:29:25 09:38:3120 M25-29 154 2228 Tyler Phillips 00:56:17 05:07:15 03:26:55 09:38:5837 M30-34 172 1890 nick Bensley 01:01:55 04:39:46 03:52:34 09:41:3137 M30-34 172 1959 Clint Kimmins 00:56:58 04:52:43 03:46:20 09:41:3134 M35-39 174 1682 Paul O'Brien 00:55:06 05:04:12 03:33:45 09:41:3840 M30-34 186 1892 Oskar Booth 01:06:15 04:53:50 03:35:19 09:43:3721 M40-44 188 1329 nathan McKelligott 01:09:07 04:55:42 03:32:49 09:44:1127 M25-29 213 2169 Rhys Clarke 01:01:01 05:03:34 03:35:56 09:48:4447 M35-39 228 1563 Jamie Black 01:01:04 05:12:59 03:28:43 09:50:4929 M25-29 229 2205 Dave Kennett 01:03:38 05:11:36 03:27:33 09:50:5251 M30-34 236 2035 Cameron Storm 01:05:04 05:16:55 03:21:47 09:51:3230 M25-29 248 2170 Joseph Cleasby 01:03:45 05:05:54 03:36:41 09:52:3739 M40-44 249 1444 Lachie Wilson 01:01:11 05:01:43 03:42:23 09:52:4443 M40-44 267 1269 Stuart Hill 01:12:42 04:58:04 03:36:27 09:55:0144 M40-44 268 1448 Peter yapp 01:01:10 05:11:28 03:34:08 09:55:1515 M45-49 287 966 Craig Mcguigan 00:57:40 05:08:12 03:43:57 09:57:0262 M35-39 289 1777 Michael Wilson 01:05:50 05:02:47 03:42:24 09:57:1637 M25-29 295 2172 Damien Collins 01:01:44 05:21:24 03:27:50 09:57:4651 M40-44 301 1305 Adrian Little 01:07:24 04:56:57 03:45:15 09:58:1040 M25-29 311 2206 Benjamin King 00:57:48 05:00:30 03:50:03 09:58:4766 M35-39 312 1550 Travis Atkins 01:09:07 05:13:32 03:29:19 09:58:4966 M30-34 314 2036 Michael Sullivan 00:58:55 05:20:17 03:32:38 09:58:5357 M40-44 331 1295 Benjamin Larsson 01:09:01 05:00:53 03:43:13 10:00:2672 M35-39 332 1601 Samuel Dowthwaite 01:07:15 05:00:57 03:45:39 10:00:3221 M45-49 335 909 Aaron Hill 00:59:22 05:02:01 03:51:29 10:00:5720 WPRO 348 134 Dimity-Lee Duke 01:05:22 05:24:04 03:27:44 10:02:5764 M40-44 361 1202 Damien Coad 01:12:08 05:16:45 03:27:33 10:03:3780 M35-39 366 1584 Liam Cohen-Ruhle 01:09:12 05:20:05 03:27:01 10:04:0875 M30-34 369 1944 nat Heath 01:05:45 05:09:40 03:40:28 10:04:2183 M35-39 374 1680 Stephen natoli 01:08:14 05:01:47 03:48:02 10:05:182 F25-29 398 2305 Lauren Parker 00:57:25 05:27:39 03:36:02 10:07:43

75 M40-44 428 1391 greg Sewell 01:15:43 05:19:40 03:27:17 10:10:5388 M30-34 436 1910 Hamish Cropper 00:56:00 05:14:14 03:54:58 10:11:4649 M25-29 436 2224 Tom norrris 00:58:53 05:06:42 03:58:48 10:11:4679 M40-44 438 1397 Marcus Smith 01:12:05 04:55:14 03:56:10 10:11:4995 M35-39 439 1666 Andrew Lovett 01:00:09 05:21:32 03:40:51 10:11:5289 M30-34 441 2006 Michael Perry 01:08:01 05:04:53 03:52:01 10:12:0251 M25-29 449 2204 Jared Kahlefeldt 01:00:37 05:07:06 03:55:29 10:12:2314 M18-24 451 2326 Alan Bone 00:59:04 05:16:54 03:49:56 10:12:39

105 M35-39 470 1654 Andrew Killer 01:13:13 05:10:18 03:38:28 10:13:3841 M45-49 484 852 David Chick 01:07:09 05:11:49 03:47:32 10:15:34

115 M35-39 502 1715 nathan Sandford 01:11:13 05:12:16 03:43:59 10:17:4195 M40-44 528 1413 Michael Timbs 01:06:20 05:26:25 03:39:26 10:20:11

100 M40-44 535 1341 Saxon Moseley 01:06:22 05:48:20 03:18:01 10:21:0145 M45-49 538 889 Michael glazbrook 01:03:05 05:16:14 03:52:07 10:21:03

101 M40-44 555 1405 Scott Stevenson 01:00:59 05:04:26 04:08:19 10:22:0950 M45-49 563 902 Roger Hastie 01:03:17 05:17:47 03:51:24 10:23:13

106 M30-34 569 1886 Damien Barbour 01:15:32 05:23:46 03:36:02 10:23:245 F35-39 596 1806 Phoebe Fear 01:05:23 05:31:18 03:42:13 10:25:55

59 M45-49 598 854 Wayne Cooley 01:13:10 05:19:42 03:46:03 10:26:15111 M30-34 606 2040 Alexander Thorpe 01:02:03 05:19:39 03:53:01 10:26:47137 M35-39 633 1549 Scott Ashcroft 00:58:56 04:57:15 04:26:40 10:29:38118 M40-44 640 1406 Rod Tanner 01:13:02 05:10:32 03:58:14 10:30:3024 M50-54 648 607 Rodney Hall 01:15:35 05:28:57 03:38:01 10:31:2172 M45-49 660 955 Jason Lord 01:06:25 05:11:33 04:05:26 10:32:04

145 M35-39 684 1730 nathan Sims 01:20:20 05:27:01 03:35:57 10:34:0127 M18-24 710 2332 Ben Coventry 01:01:15 05:31:32 03:52:38 10:36:3176 M45-49 721 1025 Richard Sewell 01:06:52 05:23:22 03:57:01 10:37:26

137 M40-44 725 1222 Anthony Downey 01:04:38 05:20:05 04:04:26 10:37:3879 M45-49 733 958 Sean Lynch 01:02:04 05:49:03 03:35:40 10:38:296 F40-44 738 1474 Dayna Davidson 01:06:37 05:42:06 03:42:12 10:38:478 M55-59 741 405 John Hill 01:16:10 05:27:40 03:46:07 10:39:108 F30-34 743 2081 Meredith Hill 01:07:40 05:42:19 03:40:29 10:39:329 F30-34 745 2139 Amanda Wilson 01:09:30 05:53:30 03:30:23 10:39:45

75 M25-29 749 2154 Lindsay Bennett 01:05:11 05:35:45 03:51:56 10:40:1983 M45-49 753 962 Rod Marton 01:02:45 04:59:20 04:31:26 10:40:523 F45-49 755 1084 Michelle Boyes 01:11:14 05:40:17 03:44:06 10:40:58

36 M50-54 756 553 David Boyes 01:13:04 05:24:05 03:57:34 10:40:5987 M45-49 762 816 Matt Arms 01:12:39 05:24:42 03:55:29 10:41:31

143 M40-44 766 1173 Craig Benson 01:18:32 05:54:45 03:20:46 10:41:4540 M50-54 782 714 Geoff Todd 01:05:27 05:21:59 04:06:03 10:42:57

150 M40-44 788 1187 Sean Brunt 01:01:11 05:04:19 04:24:03 10:43:19153 M40-44 791 1231 nathan Fitzakerley 00:59:08 05:08:12 04:25:19 10:43:28102 M45-49 809 947 Michael Lennon 01:04:58 05:46:32 03:43:45 10:45:33128 M30-34 818 2058 Cameron Wurf 00:59:04 04:30:04 05:10:16 10:46:32105 M45-49 824 978 Charles nicoll 01:07:03 05:11:06 04:13:05 10:47:1881 M25-29 838 2167 Ryan Christian 00:59:06 05:15:11 04:24:33 10:49:0129 M18-24 873 2323 Adam Becker 01:01:03 05:03:47 04:38:56 10:51:46

131 M30-34 879 1931 Timothy French 01:16:53 05:27:12 03:59:23 10:52:34117 M45-49 887 874 John Flood 01:10:18 05:11:21 04:23:10 10:53:12119 M45-49 891 890 Mark gleeson 01:10:30 05:32:56 03:59:42 10:53:2917 F25-29 909 2268 Penny Brown 01:11:30 05:46:31 03:50:31 10:56:06

135 M30-34 912 1954 Blake Kappler 01:03:58 05:50:11 03:55:35 10:56:1417 F35-39 918 1801 Elizabeth Dornom 01:07:03 05:59:08 03:43:34 10:56:4617 F30-34 925 2120 Jessica Richards 01:13:37 05:19:03 04:18:13 10:57:1412 M55-59 928 403 Geoff Hawke 01:19:42 05:30:39 03:56:13 10:57:5818 F30-34 931 2085 Hannah Johnston 01:14:09 05:49:07 03:43:43 10:58:10

130 M45-49 942 829 Paul Bland 01:14:48 05:29:56 04:00:35 10:59:19175 M35-39 951 1742 Angas Swann 01:08:02 05:06:42 04:37:05 11:00:52183 M40-44 955 1272 Jarrod Hudson 01:11:42 05:47:18 03:55:08 11:01:19

3 F18-24 963 2383 Karlie Jennings 01:02:38 05:50:07 04:01:26 11:02:23186 M40-44 982 1233 Brendan Flanagan 01:08:27 05:35:45 04:11:46 11:05:11179 M35-39 997 1779 Brad Wright 01:05:06 05:37:12 04:16:46 11:06:0521 F30-34 1003 2068 Zoe Clark 01:22:12 05:43:54 03:51:47 11:06:4125 F35-39 1006 1780 Caroline Ashby 01:07:07 05:48:34 04:03:30 11:06:5622 F30-34 1006 2107 Tracy Morrison 01:06:12 05:57:59 03:56:22 11:06:56

142 M45-49 1026 1070 Jamie Williams 01:06:59 05:40:22 04:12:01 11:09:1585 M25-29 1031 2188 Michael Harvey 00:57:39 05:13:30 04:50:22 11:10:0028 F35-39 1046 1800 Bernadette Dornom 01:08:38 06:06:24 03:49:33 11:11:1873 M50-54 1048 597 John gestakovski 01:13:35 05:21:11 04:24:17 11:11:44


AG plACE

AG ClASS OvErAll bIb nAmE SWIm bIKE rUn FInISh

18 M55-59 1051 394 `brian Elvery 01:10:05 05:41:54 04:07:36 11:11:5921 F40-44 1059 1483 Monique Flore 01:20:34 05:45:33 03:57:23 11:12:43

194 M40-44 1065 1185 Peter Breadsell 01:17:02 05:06:25 04:39:57 11:13:19199 M40-44 1104 1349 Mark northcote 01:03:28 05:32:54 04:32:08 11:17:52

5 M60-64 1112 328 Brett Stewart 01:17:48 05:17:44 04:32:48 11:18:5280 M50-54 1121 595 Stan garland 01:13:57 05:49:06 04:07:21 11:20:1536 M35-39 1124 1792 Jackie Crofton 01:27:28 06:09:58 03:31:36 11:20:3482 M50-54 1140 588 Warren Forbes 01:10:03 05:47:28 04:13:48 11:22:434 F50-54 1147 763 Jody gilchrist 01:22:03 06:01:48 03:47:26 11:23:37

86 M50-54 1150 557 Trevor Buchanan 01:23:30 05:38:24 04:10:34 11:24:1287 M50-54 1154 600 Richard goodger 01:35:00 05:31:15 04:06:18 11:24:3428 F40-44 1158 1469 Melinda Cockshutt 01:03:21 05:41:59 04:29:36 11:25:1329 F40-44 1177 1494 Penelope Holland 01:07:00 06:04:33 04:08:51 11:28:3042 F35-39 1188 1872 Megan Webber 01:10:34 06:16:14 03:55:44 11:30:1243 F35-39 1190 1781 Carmen Atkinson 01:22:17 06:02:42 03:56:52 11:30:2127 M55-59 1191 392 Rusty Cook 01:16:56 05:32:38 04:32:15 11:30:2444 F35-39 1196 1823 Emma Just 01:11:59 06:09:54 03:59:25 11:31:2646 F35-39 1209 1845 Edita neubauerova 01:21:43 06:03:41 03:56:52 11:33:0818 F45-49 1213 1119 Joanne McLaughlan 01:14:17 05:53:15 04:19:01 11:33:46

206 M40-44 1227 1196 Dave Catt 01:06:25 05:41:50 04:36:11 11:35:3947 F35-39 1234 1871 Clare Webber 01:04:58 05:51:00 04:31:33 11:36:24

208 M40-44 1238 1206 Bevan Colless 01:08:31 05:04:38 05:12:42 11:36:49103 M50-54 1245 628 Stephan Jack 01:08:14 05:43:24 04:33:24 11:37:5934 F25-29 1252 2259 Rikki Lee Anderson 01:11:24 05:53:41 04:23:29 11:39:1437 F40-44 1254 1511 Anne Musk 01:16:09 06:08:39 04:03:03 11:39:43

106 M50-54 1275 624 Brad Hough 01:16:58 06:03:05 04:08:37 11:42:5539 F40-44 1280 1470 Jo Coombe 01:07:23 06:33:32 03:56:06 11:44:0940 M18-24 1284 2347 Aaron Leiminger 01:16:41 05:46:44 04:23:43 11:44:5234 M55-59 1296 469 greg Vitnell 01:24:06 06:14:55 03:58:14 11:47:5642 F40-44 1299 1467 georgie Camakaris 01:11:13 05:53:00 04:33:02 11:48:2113 M60-64 1305 333 Tomas Valena 01:35:17 06:18:53 03:46:25 11:49:1414 M60-64 1314 331 William Thornbury 01:15:09 06:16:08 03:51:05 11:50:1046 F30-34 1320 2087 Renee Kiley 01:10:37 05:55:42 04:34:38 11:51:1260 F35-39 1360 1840 Amie Munson 01:17:31 06:17:36 04:09:21 11:55:1848 F40-44 1370 1473 Kim Dale 01:13:01 05:44:09 04:48:35 11:56:37

118 M50-54 1381 634 Stephen Jones 01:09:29 05:59:20 04:37:55 11:58:30219 M40-44 1394 1331 Jason McKinnon 01:12:33 06:10:23 04:26:44 12:00:5652 F40-44 1400 1490 Katie Greenfield 01:10:01 06:22:52 04:20:35 12:02:0547 M55-59 1411 434 Allan Moustoukas 01:10:36 05:58:57 04:42:54 12:03:43

180 M45-49 1414 1066 Phillip Weightman 01:12:11 06:00:58 04:34:19 12:04:3454 F40-44 1415 1488 Ntasha Gerebtzoff 01:11:29 06:03:47 04:39:37 12:05:14

123 M50-54 1419 568 David Cunningham 01:17:39 06:06:25 04:25:08 12:05:36181 M45-49 1432 1031 Colin Smith 01:18:52 05:57:31 04:35:59 12:08:1537 F45-49 1445 1130 Katherine Ryan 01:19:14 06:26:18 04:05:01 12:09:54

199 M35-39 1446 1575 Andrew Carracher 01:13:51 05:16:28 05:32:06 12:10:0410 F18-24 1455 2388 Kate Luckin 01:09:58 06:07:02 04:44:57 12:11:5669 F35-39 1460 1837 Lilian Molesworth 01:27:43 06:24:47 04:11:02 12:12:2654 F30-34 1462 2091 Katie Kyme 01:08:43 06:09:29 04:46:21 12:12:5853 M55-59 1464 383 neville Bradshaw 01:28:04 05:46:04 04:40:37 12:13:0641 F45-49 1474 1147 Belinda Ward 01:26:48 06:03:38 04:33:24 12:14:2472 F35-39 1493 1812 Kate gazzard 01:13:27 06:28:13 04:25:29 12:19:087 F55-59 1494 518 Mary Mitchell 01:18:31 06:39:57 04:10:47 12:19:22

12 F18-24 1496 2377 Megan Hawkins 01:14:22 06:14:31 04:39:37 12:19:4142 F25-29 1516 2277 Ash Dragon 01:13:11 06:54:18 04:02:10 12:23:25

159 M30-34 1518 1932 Aaron gallagher 01:15:26 06:14:58 04:36:59 12:23:32204 M35-39 1522 1624 Stephen glowrey 01:20:58 06:05:32 04:45:56 12:24:16

9 F55-59 1540 496 Kim Elvery 01:21:52 06:26:38 04:30:57 12:27:4326 M60-64 1542 283 greg Broadley 01:14:21 06:05:10 04:57:52 12:28:29

187 M45-49 1544 1041 Sam Stewart 01:35:29 06:23:29 04:07:01 12:28:4860 F30-34 1554 2088 Jo Kocik 01:11:30 05:48:23 05:23:46 12:31:35

134 M50-54 1568 565 Michael Cocks 01:32:44 06:17:37 04:30:14 12:33:4561 M55-59 1571 448 Andrew Short 01:15:51 06:13:57 04:56:22 12:34:2362 M55-59 1575 451 Bernard Smith 01:31:55 06:35:47 04:14:34 12:35:1369 F40-44 1582 1457 Jodie Barker 01:22:41 06:33:19 04:26:18 12:36:3653 F45-49 1583 1102 Allison Hass 00:57:22 06:05:17 05:22:53 12:36:38

230 M40-44 1592 1306 David Lock 01:24:02 05:59:56 05:05:06 12:39:5576 F35-39 1597 1847 Pene newitt 01:07:21 06:09:38 05:10:13 12:41:24

235 M40-44 1629 1430 Stuart Wagner 01:22:31 06:23:39 04:46:24 12:47:01236 M40-44 1630 1402 Chris Stallard 01:17:35 06:17:29 04:57:15 12:47:1033 F50-54 1672 785 Sharyn nichols 01:11:16 06:25:43 05:08:44 12:58:25

242 M40-44 1675 1439 Darrin White 01:17:05 05:35:28 05:52:06 12:58:4921 F18-24 1687 2381 Courtney Home 01:11:37 06:26:15 05:15:44 13:03:1037 F50-54 1701 782 Jodie Morris 01:25:32 06:44:37 04:45:22 13:06:061 M70-74 1703 202 Griffiths Weste 01:48:23 06:26:40 04:40:26 13:06:17

144 M50-54 1726 556 graham Bruce 00:56:10 05:47:44 06:19:53 13:15:3413 M65-69 1745 228 Rob Howitt 01:17:34 06:43:13 05:10:08 13:21:1042 F50-54 1757 805 Chris Thompson 01:31:36 06:47:43 04:55:17 13:26:36

253 M40-44 1758 1325 Ben McDermid 01:14:34 06:32:28 05:19:58 13:26:37209 M45-49 1779 1030 gavin Slavin 01:16:46 06:34:04 05:28:44 13:34:4840 M60-64 1796 293 Damian Fitzpatrick 01:35:08 06:48:32 04:58:24 13:40:5670 F30-34 1817 2112 Holly Orchard 01:24:13 07:27:35 04:41:48 13:47:22

257 M40-44 1821 1393 yook Pei Shee 01:28:40 06:55:34 05:12:35 13:47:55213 M35-39 1825 1743 Duncan Tebb 01:24:01 06:55:31 05:05:13 13:49:3530 F55-59 1835 499 Kim Fraser 01:50:14 06:51:02 04:55:41 13:53:0052 F25-29 1838 2274 natalie Davies 01:03:56 07:00:02 05:37:53 13:54:0774 F45-49 1852 1090 Alison Coote 01:17:52 06:11:40 06:19:19 14:02:0044 M60-64 1861 290 Kevin Duffy 01:24:44 06:45:17 05:41:57 14:06:2121 M65-69 1864 243 Allan Pitman 01:17:04 06:56:53 05:42:13 14:08:06

165 M50-54 1871 596 Keith gatehouse 01:25:24 06:26:03 06:03:57 14:12:4354 F25-29 1873 2306 Ashley Payne 01:05:40 06:53:43 05:57:18 14:13:36

166 M50-54 1874 620 Rob Hill 01:15:59 05:18:28 07:27:26 14:14:1436 F55-59 1893 528 gloria Stewart 01:17:01 06:43:05 06:10:26 14:22:29

264 M40-44 1916 1277 Cameron James 01:18:17 06:25:58 06:34:07 14:32:45226 M45-49 1931 905 Jason Hayden 01:04:45 05:34:01 07:53:20 14:39:3648 M60-64 1935 297 Geoffrey Graham 01:44:02 07:06:57 05:31:52 14:41:57

177 M50-54 1947 690 Malcolm Pitt 01:13:42 06:07:02 07:11:27 14:47:3756 F50-54 1968 775 Claire Lynch 01:28:55 07:13:59 05:48:25 14:53:5591 M55-59 1986 427 Jeff McNaughton 01:14:04 07:06:14 06:29:29 15:02:40

218 M35-39 1988 1561 David Biondo 01:30:20 07:17:13 06:00:20 15:02:485 PC 1997 156 nathan Johnston 01:52:59 07:02:58 05:44:11 15:06:47

234 M45-49 2017 1023 Williams Seay 01:20:56 06:31:40 07:07:04 15:24:0796 M55-59 2023 370 gary Aitkenhead 01:31:08 07:27:50 06:18:39 15:26:5611 M70-74 2047 199 Geoff Thorsen 01:38:23 07:00:03 06:42:45 15:39:255 F65-69 2057 267 Karla McKinlay 01:40:26 07:15:59 06:33:23 15:46:202 M75-79 2075 165 Bruce Higginbotham 01:59:58 07:11:15 06:30:40 15:55:17

47 F55-59 2083 497 Corinne Fabian 01:22:10 08:49:34 05:34:43 16:02:18276 M40-44 2085 1390 Peter Seldon 01:29:17 07:54:10 06:13:08 16:03:24246 M45-49 2107 864 Gavin Duffy 01:39:02 07:50:52 06:32:02 16:16:33280 M40-44 2118 1323 Craig McCombe 01:17:32 07:53:16 06:55:24 16:28:34

8 F65-69 2127 270 Pam Stegeman 01:38:06 07:39:28 06:59:36 16:34:5958 M60-64 2132 279 Steven Bertling 01:24:31 07:19:31 07:34:36 16:38:1024 F60-64 2136 360 Sharman Parr 01:59:49 07:44:27 00:00:00 16:49:24

rESUlTSAUSTrAlIAn AGE GrOUp


phOTO: KOrUpT vISIOn

Swiss sensation Daniela Ryf or Angry

Bird as she is nicknamed had plenty of

people stalking her on the run,

including the race helicoper as she led

the marathon.

IMAGE OF THE

mOnTh


AlWAyS OnlInE: Thorsten the ‘Stat man’.

Trirating founder Thorsten radde has built up a following in the tri world, for his ratings and rankings system. manveen maan catches up with the German

wunderkid to find out what makes him tick.

t e x t b y M a n v e e n M a a n

p h o t o g r A p h y b y P a u l P h I l l I P s -

b a h r a I n e n d u r a n c e

Thorsten Radde could be

classified as an international

man of mystery. A lot is known

about the numbers he comes

up with, but the man behind the digits has

successfully flown under the radar – until

now that is. The German math whiz has

featured prominently in the lead up to

many races, mainly because of the buzz

around his website TriRating, but how

exactly did his interest in triathlon pique?

“I’ve always been active as a kid, trying

out all kinds different sports. When I met

my wife in the last years of school, she

was a swimmer and a few people in her

team were also doing triathlons. I had

heard of Ironman Hawaii before and was

very interested. They helped me to get

somewhat prepared for my first triathlon

in 1988,” he explains.

Once he had a taste of the sport, there

was no denying the developing passion he

nUmbErSGAME

THE8:08:18

9:03:14

9:07:58

www.trirating.com

© Thorsten Radde

© S

hutte

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om


could make available - plus I was able to

do all the analysing I wanted.”

From this analysis, Radde came up

with a system of determining where the

athletes stand. “I compare the athlete’s

rating before the race to the time it took

them to finish. I figure out what impact

the course had and the cause behind the

performance,” he says. “For example, if

everyone is racing five minutes faster,

then it was probably the course and

everyone had a normal day. If everyone is

racing five minutes faster and one athlete

was ten minutes faster, then the course is

five minutes fast and the one fast athlete

had a day where he was five minutes

quicker than normal. Obviously, this

works better when there are more

athletes in a race, but I can use that to

adjust the times and come up with a

‘normalised’, course-neutral time. An

athlete’s rating is then an average of all

had for it. “The concept of working hard

towards a goal was always very appealing

to me. A lot of the fascination of what I’m

doing now also comes from seeing the

hard work pro-athletes are putting in to

become their absolute best and what the

challenges they face on their way,” he says.

That fascination led to playing with data

for his much talked about website, TriRating,

a project that started with a simple

question. “Initially my idea was to compare

the fast German courses in Frankfurt and

Roth to Kona and try to come up with the

answer for how much slower it is Kona,” he

explains. “I thought I’d download some data

and analyse it. To my surprise I found that

there is no unified data to download, so

most of the work went into building a

decent database of race results to use as

a basis for the analysis. I quickly found

that the database was a useful thing to

have and that others appreciate the data I

his previous results, weighing newer

results higher than older results.”

Surely this process is a time-

consuming one? “Most of the time is

spent finding the results and adding them

to my database,” he states. “I can’t fully

automate that as formats differ from race

to race, and an athlete’s name is sometimes

slightly different - Tim or Timothy, Spanish

names, changes after getting married etc.

The analysis process is completely

automated now, and runs just a few

seconds. I usually get my analysis posts

out the day after the race, depending on

what else is going on in my life.”

8:08:18

9:07:58


ThorsTen radde

As a full-time IT consultant juggling

work and family life, the 30-minute

commute to his main customer is when

most of the processing takes place: “But a

lot of the writing and extended analysis

requires some longer evenings, and some

questions are in the back of my mind before

I figure out an analytical way of attack.”

Radde’s predictions however, are purely

stats-based and may not always include

weather conditions, course difficulties or

just plain luck. But how big a part do these

external factors play? “My predictions are

based on an athlete’s previous results and

how fast or slow a course has been in the

past. There are a lot of factors that are not

part of the predictions, like if the athlete

had a good training period or recently had

an injury, how rested or tired an athlete is,

or conditions different from what is

normal for that race,” he says. “Of course,

these factors play a role, and the data

doesn’t tell the full story but I think it is an

important part of the story. However, data

only allows you to make statistical

predictions that are right on average, but

can’t predict how each race unfolds.”

With all the work that goes into these

numbers, Radde reveals that there have

been moments where his game has been

on point. “I think my Frankfurt predictions

this year were pretty close. Jan, Sebi and

Andi were my #3, #1 and #7 picks, and I

correctly predicted the female podium

(but in a different order). There are also

finishing times that I had predicted almost

to the second. For example I had Sebi

predicted at 8:01:45, and he finished in

8:01:39,” he recalls. “But a lot of that is just

luck. Athletes have to have a ‘normal’ day

and the conditions on race day also have

to pretty ‘normal’ or the effects have to

cancel each other out.”

On the flip side, Radde confirms that

there are days when his predictions

haven’t gone to plan. “Of course there are

also results where I’m completely off,” he

admits. “Maybe the athlete has a bad day

and walks it in, and often it’s just a great

race day. For example, I didn’t see Jeff

Symonds winning IM Melbourne (more

than 20 minutes better than expected) or

Matt Hanson winning IM Texas (he was

about 25 minutes quicker than I predicted).”

In his years of statistical experience

though, Radde has picked up on certain

factors that transcend all numbers.

“For the races with the big, deep fields

(such as the Regional Champs or Kona),

you can’t have a bad day if you want to

place well,” he explains. “That’s why most

of the Top 10 in Kona are usually “green” in

my results (i.e. they were faster than I

expected them) and even those that are

somewhat disappointed (like Caroline

www.trirating.comSu

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Tho

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ThE TrAIThlETE: thorsten racing Frankfurt 2010 and inset Quelle roth 2007.


Steffen last year) are pretty close to their

expected time.”

Ultimately, winning Kona always takes

a special day. “Even with their great

pre-Kona results, Sebi and Rinny were

eight and six minutes faster than

predicted to win in 2014,” he muses.

With all the time it takes to get the

numbers down on paper, one might

wonder who exactly uses Radde’s stats. “A

lot of people interested in the pro races

appreciate the information. Athletes and

coaches use it to have a look at the

competition and try to figure out how they

might place,” he reveals. “I’ve had athletes

get in touch to decide between different

races based on preliminary start lists,

especially those that are looking for a

good result to get Kona points for

qualifying. Once they have committed to a

race, they often ask for detailed information

(such as previous results) for the athletes

they’ll be facing - probably to figure out

how the race may play out and maybe

even base their race tactics on how the

others might be doing.”

His work doesn’t stop there – Radde is

more than happy to provide his data and

analysis to advocacy groups to help them

form positions based on actual facts

rather than personal opinions. “I was

asked by TriEqual to help counter some

of the statements that Andrew Messick

has made, such as ‘Pro women make

more money’,” he recalls. “I’ve also looked

at the implications of the unequal

number of Kona slots (50 male, 35

women) and discovered that women

need more points to qualify which also

means that they have to race more often.

This completely contradicts Andrew’s

statement that it’s easier for women to

qualify for Kona. I can’t understand at all

why Ironman and the WTC continue to

fight equal slots.”

Strong words from the man himself,

but surely he’s had some intense feedback

about his work as well? “I think most

appreciate the predictions as it gives them

a good, objective (so to speak) indication

of what’s likely to happen on race day.

Even if I’m friends with some of the

athletes, that doesn’t impact the ratings or

predictions,” he confirms. “Some athletes

say that their goal going into a race is to

beat my predicted time as that’ll mean

that they had a good day. Some are fired

up that I have predicted them as slow. As

I’ve said, there are factors that I can’t

include in my predictions, so an athlete

coming off a good training camp is

convinced that he can go much faster

than what he did in the past. Overall, I’m

always happy when athletes beat my

predictions and when their preparation is

paying off.”

Looking back on his journey, Radde

realizes he has come a long way since the

website’s inception, which has in turn,

impacted how he wants to progress with

his work. “I’m thinking about extending my

analysis for 70.3 races for this year. I have

also collected the results from the middle

distance races,” he says. “I now have results

from 140 different courses, 450 races and

more than 3000 athletes. Some of it will

be a direct application of the rating system

to shorter races, but I’d also love to look

into questions such as the correlation of

70.3 results and Ironman results.”

And where does he see his famed

website in the years to come? “That’s hard

to say. I never thought I’d be doing this four

years after I started!” he exclaims. “I’ve

managed to get in contact with a lot of pro

athletes, coaches, and writers and if

possible, I’d like to meet as many of them

as possible. My wife and I hope to be able

to travel to Kona for the 2017 race - that

would be cool. Overall, I hope to be able to

use the data, analysis and contacts for

some cool things in the future.”

My predictions are based on an athlete’s previous results and how fast or slow a course has been in the past.

ThOrSTEn rAddE


to hit the market. Our interest was piqued

but it wasn’t until Ironman Melbourne in

early 2015 that we got to see them in

action, under Josh Rix’s Swift TT rig. Still

the closest we had come to them was as

they whizzed past at the 90km turn

around and on the way into transition. So

we could say that they looked deep, but

that was about all. Until, that is, about

three weeks ago when we received a call

from the Australian Triathlete office to say

“Can you come and pick up a set of

wheels we want you to ride and test”. No

problem, we love carbon bling! That

afternoon we were in possession of a

wheel bag with a set of pretty much the

deepest race wheels we have ever seen.

These were a 95mm deep clincher wheel

Who and what are

Knight Wheels? It’s a

good question that is

somewhat deeper than

you might think. If you haven’t heard of

them yet, and chances are you probably

haven’t, they are a relatively new carbon

wheel manufacturer with a lot to offer us

as triathletes.

Knight Composites is the brainchild

start up of three friends. Like a lot of

stories you hear out there it was literally

thought up over coffee in a little café in

Bend, Oregon. We have all heard it before,

a couple of mates start up a wheel

business, buy a bunch of open mold

wheels, call them something cool and try

to sell them as the latest go fast wheel for

$1000 US a pair. These businesses come

and go almost as quickly as an ITU

transition. Now, this is where the story

differs a little from the standard formula.

You see Knight Composites is the

collaboration of three very well respected

and well connected people in the bike

industry. They are Beverly Lucas (an

Englishwoman living in Melbourne), Jim

Pfeil (an American from Bend, Oregon

USA) and Kevin Quan (a Canadian).

Individually these names probably mean

nothing to you but the projects they have

been involved with and headed up over

the last 15 years or so are pretty much a

triathlete’s wet dream. Beverly had a

major hand in developing and

reinvigorating the Felt brand before

moving to Enve where she had a leading

roll in bringing to life their famed ‘smart’

system. Jim Pfeil founded Reynolds

Composites where he created some of

the most sought after carbon forks of all

time, the Ouzo Pro and Ouzo Comp.

Rounding out the trio is Kevin Quan, a

mechanical engineer who worked for

Cervelo and designed possibly the most

famous bike in triathlon history, the P3C.

Through his design studio he has since

worked with companies such as BH, Neil

Pryde and Parlee amongst others. So I

guess you can see why, when these guys

decided to start up a wheel business it

was worth taking notice.

Ok so we now know who Knight is. So

what are they? We first heard about them

about a year ago when, former VIS head

triathlon coach, Jono Hall mentioned this

new up and coming wheel company with

some outstanding wheels that were about

Product Tested: Knight Wheelstech talk

Road TesT


Road TesT

Precision engineering: Knight 65r spoke

240’s Hub: Knight 35 DT rear


set. They looked deep even without tires

on them. Being triathletes we love deep

wheels. In fact if we were allowed to we

would probably get around on double

disks, even if it meant being blown out into

the bay. Anyway, Knight also make a

65mm and a 35mm deep wheel set, to

pretty much tackle any conditions and suit

any style of rider.

Once we stopped talking about how

deep these wheels were we checked over

the rest of the details. Our test set came

with DT Swiss 240 hubs, pretty much your

industry gold standard. Many professional

athletes use and swear by these hubs. You

can however choose to upgrade to a

number of different hubs including the

lighter DT Swiss 180s, Chris King or Aivee

hubs, all at varying prices (Starting at

AUD$2,999 all the way up to AUD$4,299).

Connecting the hoops to the hubs are

Sapim CX- Ray spokes, which again are a

tried and true industry standard, and Pillar

nipples. The 95’s come with 16 spokes on

the front and 20 on the rear.

Like most new wheels on the market

these are very wide, 28.25mm in this case.

Unlike a lot of their competitors however,

the trailing edge doesn’t remain the same

width as the leading, finishing in a blunt

edge, but instead tapers off a little

finishing in more of a point. The finish on

these wheels is also pretty eye catching.

It’s like a satin finish, neither gloss nor

matt, which gives the wheel quite a high

quality look. The actual clincher claws

around the rim look strong and well

finished without any sharp edges to rub on

the tires. Our test wheels came with

‘stealth’ black decals, which we like best

anyway and we would say this is the only

option to go for. This is because the one

thing we weren’t overjoyed about the look

of the wheels were the decals, more

specifically, the font Knight have used. I

know we are being picky but we do value

looks as well as function. Other high end

wheels such as Enve, Zipp and Hed are

easily recognized for their distinct logo and

the decals look modern, sleek and fast,

where these just look a bit… dated. Still it’s

a very small gripe and if they are fast who

cares. It’s not like you see the decals when

the wheel is moving anyway, it’s really only

for the #baaw (Bikes Against A Wall)

photos on Instagram that you would care.

The next stage was to fit some tires,

tubes and a cassette and get them onto a

bike. Tires can sometimes be a real pain to

fit on the current wide style of wheel but

we were able to fit the Knight’s without

needing to use tire levers. You will need to

use a valve extender on your tubes as the

deepest valve we could get our hands on

was 80mm. Once pumped up the tires bed

in easily and never look like coming off. On

Reviewed by: The TeST LabCraig McKenzie and Patrick Legge are The Test Lab. Two guys with an obsession for trialling all things related to swimming, riding and running and telling anyone who will listen what they think. Having 20 years each in the sport, they’ve seen the good, the bad and the ugly, but always loved the innovation triathlon brings to the world stage. Craig raced as a professional triathlete, winning 4 National Duathlon titles, and has worked as an exercise physiologist, osteopath and coach, while Pat has built a career running a personal training, massage and coaching business, working with State, Australian and World Champions, including Australian Olympic and Commonwealth squads whilst competing himself.

Reviewed by: The TeST LabCraig McKenzie and Patrick Legge are The Test Lab. Two guys with an obsession for trialling all things related to swimming, riding and running and telling anyone who will listen what they think. Having 20 years each in the sport, they’ve seen the good, the bad and the ugly, but always loved the innovation triathlon brings to the world stage. Craig raced as a professional triathlete, winning 4 National Duathlon titles, and has worked as an exercise physiologist, osteopath and coach, while Pat has built a career running a personal training, massage and coaching business, working with State, Australian and World Champions, including Australian Olympic and Commonwealth squads whilst competing himself.

Knight 35F Knight 65F Knight 95F

Knight 35r Knight 65r Knight 95r



Road TesT

be surprised to see more companies come

out with this in mind. After all, it doesn’t

matter how aero a wheel is if you are fighting

to hold it. Having said that being 80 odd

kgs does mean we have a bit more weight

to help hold these wheels in place. With a

lot of female athletes weighing around the

50-55kg mark (soaking wet), the

65/95mm combo might be a better option.

The last thing to consider is the braking

and again we were lucky enough to test

these in both dry and wet conditions.

Overall, the brake pads that came with the

wheels were adequate and seemed to do

a fine job. However when we changed to

our regular Swiss Stop pads the breaking

was significantly better. Not such a big

deal but we would recommend if you are

looking at the Knight wheels to also grab a

pair of Swiss Stop pads, at least as the

first replacement set.

All in all the first generation of Knight

wheels are an absolute stand out. They

are targeted at the high end of the market

with their price range, but it is obvious that

a lot of research and development has

gone into these wheels. If you wish to you

can read all about that on their website.

So if you are in the market for a versatile,

high end, Carbon Clincher wheel set look

no further than the Knight 95’s.

with a cassette and we were ready to roll.

so THe all-important quesTion, HoW Do THey riDe?Well we like to ride the wheels we test before reading about them. So we can

try not to be too influenced by the

marketing jingo. Luckily for us, Melbourne

has also thrown up some great weather

conditions to test these babies out,

sometimes multiple conditions in a few

short hours. We have had winds up to

75km/hr, scorching heat and side ways

rain and we have taken the Knights out in

all of those conditions. To add to that we

put them on both our TT bikes, our road

bikes and the Ventum One triathlon bike

we have been testing. This has given us a

huge amount of variables in which to

comment on the Knight 95’s.

I will say straight up our opinion is

purely that. We can’t get in a wind tunnel

and test out the claims of a wheel

manufacturer. But through years of riding

and racing we can put forward an opinion

on the comfort, acceleration and handling

of a set of wheels. The first and probably

best thing we can say is these wheels feel

fast. They just get up to speed quickly and

feel very stiff which gives you the impression

the power you are putting through the

pedals is going directly into moving these

wheels forward. Next up was the handling,

and this is where we expected the Knights

to suffer a little. Just look at them, they are

95mm deep for goodness sake, that’s a lot

of surface for the wind to hit. As we said

before, we took these wheels out in all

conditions and on multiple bikes, and we

can honestly say they handle as well as if

not better than most wheels half their

depth. It seems crazy but not once did

either of us feel on edge riding these

wheels in cross, head or tail winds.

Through corners or in and out of

protected areas the wheels just tracked

beautifully. This was a real surprise. Having

ridden many other brands, most wheels

over 80mm deep get pushed around a bit

to some extent, but these held true. We

would be happy to use these wheels in

pretty much any conditions and on any

course in the world. Our only conclusion is

that the unique tapered shape has

something to do with this and we wouldn’t

Decals: some what dated? close uP: Knight 95 Brake Track

113 IRONMAN FINISHES...All your triathlon questions answered:Sports Medicine, Physiotherapy, Exercise Science, Massage, Rehabilitation, Coaching & Nutrition.

Dr Mitchell Anderson M.B.B.S., B.Physio. (hons), B.Sci. (hons), Dip. Surg. Anat.

Jason Shortis B. Ex. Sci., Grad. Dip. Ex. Phys., Level 2 Tri coach, Level 2 Strength & Conditioning

Charlie Bottero (Masseur)

www.shinbonemedical.com

2/96 Macaulay RdNorth MelbourneVic 3051

Appointments: Julie 9-5 Tues-Fri: 0393295454

Image: D

elly Carr w

ww

.sportshoot.com.au


PROJECT MOdE OnPROJECT clothing may be just two years into their journey but they are certainly making

their mark in the triathlon market, with some of the biggest names in the sport backing the

Melbourne based brand. With a big focus on research and development and working with

likeminded athlete ambassadors, PROJECT has thrived. Founder Graeme Clarke, tells us

how the brand has risen to the forefront of the tri clothing realm.

the way to achieve the result. I have applied

this principal to PROJECT to ensure we plan

correctly, monitor the manufacturing process

and communicate with our customer through

the journey. I understand how important a

uniform can be to an athlete at any level and

so we ensure this is seamless so they can

focus on their performance. So, in short, we

treat each customer as a PROJECT to ensure

we deliver the best outcome for him or her.

What makes PROJECT stand out from the rest of its competitors? What goes into the making of a PROJECT garment? Yes – it’s a simple answer but it’s one we

wanted to always keep in our vocabulary. A

lot of brands say no to new products or ideas

because it seems too hard or costs too much.

But we wanted to open the door to any sport

or athlete to come to us and make requests

for what they wanted, and we would often

say yes! So to make a PROJECT garment we

need a customer who is as passionate as us

about clothing – and then we make it happen

for them.

Who is PROJECT? PROJECT is a company who want to make

the most comfortable performance clothing

there is.

As I was never an elite athlete – to reach

this goal I needed to listen to those who are.

This means we have a greater level of

communication with our ambassadors and

relationships such as Triathlon Canada as I

don’t tell them what they should have based

on my experience – I listen to what they

want, workshop the parameters and go

about producing products that perform

beyond their expectations.

This allows us to be at the front of a

constantly changing environment and makes

us adapt to the conditions as the athlete has

to. But the key to our company is making this

technology available to everyone of our

customers. I love the idea of a young

triathlete racing in the junior series wanting to

wear what she saw her hero Emma Jackson

wearing in a race. This is what our brand is

built on – and we make this happen on a

daily basis.

PROJECT is still relatively new, having been established in 2013. When did the idea first come about to create PROJECT? How did the brand come together and why

triathlon? We were driven to produce better

clothing both on field and off across a

multitude of sports. I took up triathlon as an

age grouper in 2000 and have enjoyed it ever

since. It made sense when we launched the

brand to have triathlon, cycling, running and

volleyball as our foundation sports categories.

We have now expanded to include AFL, rugby

and compression and will be launching into

three new sports before Christmas.

Tell me the story behind coming up with the brand’s name and definition.The PROJECT definition is “a collaborative

enterprise, frequently involving research or

design that is carefully planned to achieve a

particular aim”. Prior to PROJECT, I was a

project manager in the building industry for

many years. Once you learn the skill to focus

on the outcome of the job at hand it becomes

easier to deal with the speed humps along

Brand: PROJECT

tech talkBehind the Brand

© Korupt Vision


research and development is a key priority for proJect and making technically advanced products is something you value heavily, but that (r&d and innovation) comes with a price tag. Why was it so important to you as a company to invest in that? I think that if we started PROJECT as just

another sports clothing company then we

would just be sitting out the back. It’s true it’s

the harder road to walk – as with R&D does

come a huge investment and at times

disappointments – but we see us like an

athlete in that if we don’t train hard then we

can’t expect to perform well! Our customers

see that in us.

What has been a milestone/highlights of prOJECT thus far?There have been many highlights in such a

short time! It’s hard to go past the amazing

performance of Gwen Jorgensen having just

completed her second undefeated season

and second world title. We were also very

privileged to be chosen to work with Triathlon

Canada in their Rio campaign – which has

got us busily testing new fabrics to combat

the heat, humidity and tough course. We are

also very excited to have both Luke Bell and

Gina Crawford on the start line at Kona this

year – having one of our ambassadors win

Hawaii could be hard to top!

What has been the biggest challenge(s) thus far? Our biggest challenge to date has been

managing the new relationships that come

with a new business. From customers to staff

to suppliers – they all need a great deal of

time initially and it has been certainly a

challenge managing my time effectively to

ensure we get the result we require.

Some of the sports biggest stars have chosen to align themselves with prOJECT including Gwen Jorgensen, emma Jackson, ryan Bailie, luke Bell and Gina Crawford. What qualities do you look for in proJect ambassadors?Our ambassador program was the pinnacle

to what we are, in that I didn’t just want to

sponsor athletes - I wanted to have athletes

as passionate about our product as we are.

We ask a lot of them – constant feedback,

testing of products, trying our new ideas –

and it was important they felt comfortable in

being honest in their opinions and requests.

Our first athlete we signed was Ryan Bailie.

Ryan was starting out with Jamie Turner and

the Wizards and I had a coffee with him in

Falls Creek a few years back at the

suggestion of JT. It would have been easy to

pass him up and go for someone with a

proven track record and results – but I liked

the way he told me about what he wanted to

do and his passion to get there. His

performances over the last two years speak

for themselves and don’t surprise me. The

same goes for Gwen, Emma and Luke – they

all had a common interest in wanting to work

closer with a brand who was committed to

improving their performance and where they

could contribute to the outcome – in many

ways we provide the platform for them to say

what others don’t want to hear! Our

relationship with Gina is brand new – but one

of our most challenging to date! Gina wanted

a brand new Kona kit as she wasn’t happy

with what she was currently wearing and we

had eight weeks to produce it! I guess that is

what makes our brand what it is – in that not

only have we delivered a new long distance

Kona inspired range to Gina in a new striking

design, but we are pretty confident it might

get Gina a few more places up the leader

board this year!

how many products are there today? In how many sub-categories (eg. Swim, Bike, run, etc.) We took on a big commitment when we

started PROJECT in wanting to develop our

brand across all sports not just a few. This

made the first 12 months a challenge as we

basically built every item from scratch!

Currently we produce items for triathlon,

running, cycle, indoor and beach volleyball,

basketball, soccer, AFL, rugby, wetsuits,

compression, swimming, athletics and

netball. But the strength in our brand comes

from the training and casual gear we produce

to compliment the on field clothing – we

understand the challenges clubs and

associations have when fitting out their team

so we wanted them to be able to come to us

and be able to get every item they needed –

all in the one place, all matching and by

dealing with one person.

do you think the huge sporting culture in Australia has played a part in your development? Absolutely. I grew up like most Australians

playing sport all year round – so once that’s

embedded in your psyche, then you really

never stop. Having played many sports in my

life made it easy to transition into a business

that is sport based and also gave me the

passion to make clothing better than what is

available on the market currently.

If you could describe prOJECT in three words, what would they be?

Comfort, technical, performance. Or comfort,

comfort, comfort.

Where do you see prOJECT in ten years’ time? We like the idea that we will expand our

brand across as many sports and countries

as the demand requires. There are no real

limitations or concrete plans in place, but

because we are passionate, hungry and

nimble, we know we need to plan for strong

growth. It is our customers who drive this

growth, and as long as we maintain our high

level of service and product then I expect we

will continue to grow quite rapidly.

ChECK OUT All ThE AWESOmE GEAr COmInG OUT OF prOJECT hQ Web: projectclothing.com.au Facebook: projectclothingcompany Twitter: ProejectTeamwear Instagram: projectclothingcompany


product: ventum Onetech talk

PRoduCT SPoTLighT

vEnTUm rACInG The Future Of Speed

p h o t o g r A p h y b y T h e T e s T l a b

At the beginning of this year

there was a lot of hype

building around this new bike

brand soon to be joining the

triathlon market that would change the

way we look at triathlon bike engineering.

As sneak peak photos began circulating

on the various social media platforms,

it wasn’t long until we were treated to the

debut of the Ventum One.

Business owners Australian triathlete

Jimmy Seear, with his father Peter and

close friend Diaa Nour, established

Ventum One with one goa - to develop the

ultimate triathlon bike. Using a

combination of superior aerodynamics, as

well as athlete feedback, Ventum has a

sole purpose of making the fastest

triathlon bike ever seen.

The Ventum One is being put through

its paces at the time of print, so make sure

you grab next month’s edition to see what

The Test Lab thinks of the speed machine

bringing old school Lotus Engineering

concepts into the modern era. For those

who love their stats, you can even read the

results from their wind tunnel testing at

ventumracing.com.

Some of the stars who are already on

team Ventum include Leanda Cave and

Kyle Buckingham who gave the Ventum

One its maiden Queen K voyage at the

Ironman World Championships, which

definitely won’t be the last. And American

Alicia Kaye earned a fifth place at the

Ironman 70.3 World Champs in Austria

riding the bike she cannot speak more

highly of.

Available in December in the US and in

Australia early next year, the Ventum

brand and potential evolution of this bike

are exciting spaces to keep an eye on.

InTEGrATEd WATEr bOTTlESAthletes need water, but adding traditional

water bottles to a bicycle frame increases

drag and reduces performance.

The Ventum One was designed to be one

of the fastest triathlon bicycles, so they

built a water bottle into the top tube of

“It climbs like a dream.”I can climb for longer in my aero position or climb seated rather than getting out of

the saddle.” Alicia Kaye (above)

SpEEd mAChInE: Leanda Cave was one of the first to ride the Ventum

the frame. The integrated water bottle

holds up to 1.4 litres of water (about two

standard bike bottles worth) and comes

with a flexible drinking straw plus a bite

valve, so you can re-hydrate without ever

leaving your aero tuck. You can even

customise the colour, available in eight

different colours.


OnE GEOmETryFrame size 51 54 56 58

Wheel size 700c 700c 700c 700c

Seat tube angle 75-79° 75-79° 75-79° 75-79°

Head tube angle 72° 72° 72° 72°

Bottom bracket drop 75 75 75 75

Effective top tube 75° seat tube 530 550 568 588

Head tube length 95 114 132 152

Front center 582 603 623 642

Rear center 395 395 395 395

Stack 510 528 544 560

Reach 394 409 423 438

Stem length 75 75 75 75

1

7

2

8

3

4

5

6

OnE Dura-ace Di2 OnE ultegra Di2 OnE framesetPrice USD$11,500 USD$8,500 USD$6,250

Fork Ventum All-Carbon Aerofoil Fork Ventum All-Carbon Aerofoil Fork Ventum All-Carbon Aerofoil Fork

Headset Integrated Sealed Bearings 1-1/8” x 1-1/8” Integrated Sealed Bearings 1-1/8” x 1-1/8” Integrated Sealed Bearings 1-1/8” x 1-1/8”

Seatpost Carbon Aero Seatpost Carbon Aero Seatpost Carbon Aero Seatpost

Rear Derailleur Shimano Dura-Ace Di2 9070 11 spd Shimano Ultegra Di2 6870 11 spd -

Front Derailleur Shimano Dura-Ace Di2 9070 11 spd Shimano Ultegra Di2 6870 11 spd -

Shifters Shimano Ultegra Di2 R671 Shimano Ultegra Di2 R671 -

Brake Caliper Front TRP TTV TRP TTV TRP TTV

Brake Caliper Rear Shimano Direct Mount Dura-Ace 9000 Shimano Direct Mount Ultegra 6800 -

Brake Levers Shimano Dura-Ace Di2 9070 11 spd Shimano Ultegra Di2 6870 11 spd -

Bottom Bracket Ceramic Speed BB30 Shimano Wheels Manufacturing BB30 Shimano -

Crankset Shimano Dura-Ace 9000 11spd 53/39 Shimano Ultegra 6800 11spd 53/39 -

Aero Bar Carbon Integrated Aero Bars Carbon Integrated Aero Bars Carbon Integrated Aero Bars

Saddle ISM Prologue ISM Prologue -

Cassette Shimano Dura-Ace 9000 11spd 11-25 Shimano Ultegra 6800 11spd 11-25 -

Chain Shimano HG 11 spd Shimano HG 11 spd -

Wheels Zipp Firecrest 808 Clincher Zipp 60 Clincher -

Tires Vittoria Evo CX Vittoria Rubino Slick -

Hydration Ventum 1.4-liter Conformal Bottle Ventum 1.4-liter Conformal Bottle Ventum 1.4-liter Conformal Bottle

(Multiple Colors Available) (Multiple Colors Available) (Multiple Colors Available)

“Yes, it’s stiff.”The frame is strong and very stiff. The very first feeling I had on it, was that every piece of my effort to move the bike forward was going directly into the bike.” Alicia Kaye

SIzES 51 cm, 54 cm, 56 cm, and 58 cm

9

drEAmErS: Jimmy seear has worked tirelessly to create this machine with father Peter and Diaa Nour. father


product: WhEElStech talk

Save/SPend/SPLuRge

Spend

dT SwiSS R 23 SplineComfort joins speed. The new R 23 SPLInE® wheels work perfectly with the new breed of wider road tires. The combination of wide rims and wide tires results in more comfort in the saddle and more grip on the road. The rider ends up with faster and more enjoyable rides. Together with the laterally stiff build which uses high end bladed spokes, the R 23 SPLInE® lets you tackle the last climb of the day with enough energy to enjoy the looks of the hubs and to plan your next big ride.website: www.dtswiss.com

ZiPP’S30 Course Disc-brake Clincher aluminium This wheelset is as packed full of innovations as your best day on a bike was packed with euphoria. The 30 Course Disc-brake Clincher’s durable wide rim profile offers enhanced aerodynamic efficiency as well as better comfort and cornering grip. This is a high-performance aluminum wheelset engineered to provide versatility for the new era of road cycling that includes disc-brake road applications but also cyclocross and gravel adventures, riding or racing.www.echelonsports.com.au

KnighT Composite 35’s ( DT240 )The Knight 35 is a do-it-all wheel that offers outstanding versatility and stability, making it a go-to for pros and enthusiasts alike.The Knight 35 – engineered to, cushion the impact of the roughest roads. Be extremely light weight and nimble and provide a strong aero advantage over a standard box rimwww.knightcomposites.com.au

Splurge

$600

MaviCCosmic Pro CarbonCosmic Pro Carbon features time-proven Mavic carbon capabilities, blending aerodynamics and high stiffness, with one of the lightest aero clincher rims. Feather light yksion Pro tyres and hubs reinforce its responsiveness. now available in 2 color versions: white or mat black stickers. www.mavic.com.au

ZiPP Firecrest 404 With the depth and shape proven in all conditions, its 58mm rim depth is a classic all-around performer that has carried athletes to victory in every kind of event and situation – every triathlon distance, breakaways, field sprints and hilly finishes. The 404 Firecrest Carbon Clincher is where the Firecrest® Revolution began. At the centre of the 404 Firecrest is Zipp’s 77/177 hubset with best-in-class durability and improved bearing protection with no pre-load adjustment needed. The result is improved stiffness, durability, simplicity and versatility.www.echelonsports.com.au

SaveMaviCAksium Aksium stays true to this Mavic DnA with features usually reserved for top performance road wheels. These features include straight pull spokes that bring strength and stiffness, while the versatile and lightweight rims keep inertia low and reactivity high. new for 2016, the lightweight rims are now wider to increase air volume and for a better fit with tyres up to 32mm. This all adds up to a Mavic wheelset with a world-class ride quality that will last longer than any other. www.mavic.com.au

$1580$1599

$3299

$3499

$294

www.focus-bikes.com // facebook/focus.bikes

CHRONO MAX ULTEGRA Di2Designed for one thing - speed. With minimal weight, fully integrated systems, quick handling and slippery aerodynamics, the Izalco Chrono Max represents the pinnacle of German Engineering by FOCUS. Windtunnel proven, the aerodynamics of the Izalco Chrono Max are matched by the ride quality required for professional and age groupers alike.

MAXIMUMAERO

DCA_cervelo_P series ad_april 2015.indd 2 9/10/2015 2:45:04 PM


Consolidation As a coach, I appreciate the amazing

power that time and recovery can have on

an athlete’s perception. As an athlete, I am

completely aware of the hypocrisy of which

I write. I will remember my lectures of

consolidation, evaluation, construction

and progression with mixed discipline

this October.

EvAlUATIOnTry and do this a week after the race,

when the barrage of thoughts, worry and

analysis has passed a crescendo and

sleep patterns have normalised. A week

allows for both disappointment and

It’s official the Ironman World

Championships 2015 is done. 2015 is

dead. Long live 2016.

Woah, woah woah, slow down

there soldier! You know that gap between

Christmas and New Years? That week

where life seems to stagnate and nothing

gets done? It turns out there may actually

be a reason it is there and not one just to

close all the pools, gyms, make people fat

and generally frustrate the triathlete

population of the world.

That week is about consolidation. It’s

not just the comedown from Christmas

and the build up to Hogmanay but the

amalgamation of the whole year. It is

about resetting, exhaling and unwinding.

A gap to evaluate, plan and strategise the

new year (whilst eating sumptuous

amounts of mince pies).

It turns out it’s exactly what us

triathletes need after Kona. Too many of

us ignore the winter break and even more

of us miss the post-season reflection.

Without it, our relentless pursuit of

excellence may eventually prove to be

directed in a few of the wrong areas.

On Saturday the 11th of October two

World Champions were crowned. At the

time of writing it is unknown if they be new

winners or repeating legends. What is

certain is that on Sunday the 12th of

October the sun rose, the waves rolled and

life continued on. In time, new

opportunities will emerge and new

applicants for such opportunities will

begin their assault to usurp the King and

Queen of Kona 2016. Whilst physicality

counts for much on ‘them here lava fields’,

strategy, mindset and preparation count

for more and as such should be allocated

much energy and thought.

You only have to watch ‘Game of

Thrones’ - it is the brains, not the bodies,

that lead battles. Victories are only

captured with experience, cunning and

meticulous scrutiny of method. Unless you

of course you have a dragon. If you have a

dragon they are screwed.

COnSOlIdATIOnThe week after a major year, emphasis is a

week for consolidation. Make no decisions,

make no progress. Just be. Be content with

success, or with failure and allow neither

full penetration.

This is sport and sometimes its

relevance to life, war and to need is

misleading. It is a façade, it is not life, and

it is not indeed death. It is a game, an

adventure, with undulations and twists of

fate that make it all the more exciting.

The excitement and adrenalin of a

championship dehabilitates an athlete

physically but also leeches the mind

consuming huge amounts of

concentration, emotion and focus. It can

take weeks to regain the psychological

perception and emotional stability needed

to evaluate race day factually and

accurately. It is the detail of a race

assessment, a season assessment that

can truly move an athlete forward for

future performance.

do not analyse the race, the preparation or the performance, in the four

days after race day. it is self-sabotage. © S

hutte

rsto

ck.c

om


Jodie Swallow

Jodie Swallow is a world champion, Ironman champion and Olympian. Not one to shy away from an uncomfortable but necessary conversation, Jodie Swallow is guaranteed to keep you thinking. Follow her at www.ifollowtheswallow.co.uk

excitement to have climaxed and

hopefully to have been replaced by a little

more reason and logic.

Each point can concentrate on feeling,

time or perception depending on your

individual focus.

• If a point is negative add an additional

positive point in response to the

negative e.g ‘i began to fade as the heat

built in my muscles’ is counterbalanced

by ‘But i thought of my goals and kept

pushing hard’.

It is remarkable how specific negative

instances can overrule a predominantly

positive reaction to adversity.

Counterbalancing negative perceptions

with positive rhetoric demonstrates the

power that perception has in learning from

races. A confident, positive and proud

athlete is in a far better position to tackle

their perceived ‘weaknesses’ than a

negative, disappointed one.

InvESTIGATIOnThe next step of calculation is the

understanding of the evaluation. Working

out the ‘whys and what for’, the reasons

for the pointers sited in the evaluation, is

very personal. The answers are matters of

perception and although emotion should

never displace fact, I allow my instinct to

guide me through this process.

Often what appears to have gone

wrong (or right) is for deeper reasons than

first sight would suggest. It is a skill to

recognise when simple answers suffice

and also when complex factors have

combined to make the perfect storm.

• Look firstly at preparation and separate

its components from that of execution.

• Dissect the physical and the

psychological happenings until a solution

becomes obvious. It will. We all have an

instinct to know ourselves and know our

tendencies, under pressure, better than

anyone. It is the confusion of expectation,

maybe of pride, maybe of responsibility

that can manipulate our reactions to

achievement or indeed to failure.

1. Write four points about the swim - each from a 1000m sector

2. Write four about the ride - each 40 km apart

3. Write four about the run - each 10 km apart

4. Write four points about your race strategy and pacing

5. Write four points about you hydration and nutrition on race day

6. Write four points about your feelings about the whole experience

IT IS TImE TO dOCUmEnT yOUr rACE STOry:

Jodie Swallow


Jodie Swallow

Jodie Swallow@jodieswallow

correct plan of action but also

communicate your priorities to your coach

and training friends around you.

The classic principles of goal setting;

Specific, Measurable, Attainable, Relevant,

Time bound (SMART) will help to turn

aims into written choices of intent. I also

think it is important to create a scene for

those goals to flourish - an overall ‘mission

statement’ that encapsulates your dreams

in triathlon alongside life. This will help in

choosing the right type of challenge for

the year and will not see an athlete who

seeks ‘epic adventures’ coveting a world

championship-qualifying slot when they

could be climbing Alpe

D’Huez or straddling rocks in

the Otillo.

prOGrESSIOnWith a list of goals, a

strategic plan of reaction to the year and

renewed zeal and enthusiasm for

challenge, ‘Project 2016’ should be the

most exciting yet. If not, then revisit the

investigation and POA stages of the year

and take time to follow both your heart

and your brain into assuming the right

direction. If it is too early, give yourself

more time. If it is all too serious, relax

about it. Like each race, each season and

each sporting career this is your journey

and your thoughts -perceptions and

development should hinge on your

decisions and nothing and no one else.

Achieving goals in sport takes graft,

dedication and resolve, but postponing

goals or changing targets is just as

credible, rewarding and challenging.

I hope your 2015 in triathlon enhanced

your life and that every race (good or bad),

taught you something about yourself,

about humanity or about life. This year,

take the time to recognise that

achievement and savour your triumph.

After all, life is a game and games are all

about the playing.

Spend time to sit and formulate your

goals for next season. It is of paramount

importance when formulating goals to

ascertain the space, the priorities and the

mind space you are in. Age group sport

has to be about self-achievement, passion

and happiness. Do not waiver on any

element of that package and risk your

longevity of participation in sport (or in life

outside of sport).

Assess your desires and your aims

within the sport. This will differ in the

various stages of your career and your life.

Is world domination your aim, or next year

would you like some time to renew your

passion in the sport? Clear motives and

goals not only allow you to ascertain a

plAn OF ACTIOnYour investigation following evaluation

should now allow some issues to emerge.

Once issues are ascertained, it becomes

far easier for solutions of those issues to

be constructed. A solid answer in this last

stage of race analysis is possibly the most

exciting stage of race comedown as it

finalises the progression achieved from

the experience.

Nobody has all the answers and it is

important to seek advice and knowledge

from the right people to avoid the

recurrence of mistakes in the future.

Formulating a ‘Plan Of Action’ will lead to

further development and progression

towards your goals.


ThE STEpSto your Holy Grail

The triathlon season is upon us

once more! Frosty mornings

are a mere memory, Ugg boots

have been thrown to the back

of the wardrobe (and if they haven’t we

need to have a little talk) and wetsuits

are being replaced by budgie smugglers

and two piece bathers. Of course the

big giveaway that the racing season has

arrived is the talk of events. This is my

favorite part of speaking with a triathlete

because a triathlete doesn’t just go to

a race, do their best and then go home.

A triathlete takes a journey and at the

beginning of that journey there is so much

to talk about. The where, the when, the

who with and the…why? Why “why’?

Because just doing a race is not enough.

Triathletes could swim, ride and run

any-old-where but it’d just be exercising.

We might as well take up Crossfit. So to

make things interesting we create our own

Holy Grails. We cast aloft our own shiny

golden cup off into the distance over a

vast metaphorical ocean to a point that

should well seem impossible to reach, but

we know isn’t. That cup is our “why.”

Our Holy Grails will take many different

forms. For many it will be to beat a certain

time, others to win their age group and for

a lot of us it will simply be to finish “that

race,” the act of holding our hands high

across the finish line an internal raising of

the challis. Whatever the final target,

whatever glistening mug it is always (and

most importantly) our own, distant

glimmer on the horizon that only we can

see. We understand what it will take to

reach – or at least understand that it will

be a challenge and that it will be our hard

work and sacrifice that fills the cup upon

its acquisition.

So it is around this time of the year that

I speak to many fellow athletes who have

set their Holy Grails far abroad and have

embarked upon their journeys to recover

and drink the spoils, so to speak. Many

have sent their goals high and long –

grand ambitions is what we’re all about,

after all. Goals sent so far afield can often

end up over the horizon and out of sight,

but that’s not to say they are out of reach.

This is where planning and direction

become important, for if aiming for an

unseeable destination, interim check

points must be marked out. Stepping

stones, if you will, set out in the direction

of our grail and just far enough apart we

can move without getting our feet wet

(obviously not a great path for the

perpetual Ugg wearer). These stepping

stones (progress goals in reality) allow an

athlete to constantly build towards their

target step-by-step, always growing

confidence and gaining a better view of

the final destination. Coaches and training

buddies are a major asset when planning

and following a stepping stone journey,

assisting with direction and keeping the

journey man or woman upright and with

momentum.

There will be times when it feels as if

the shore upon which our grail lies is out of

reach or for reasons beyond our control we

are knocked and we stumble. Having the

benchmarks behind can remind us of the

journey already taken thus far and help

reignite the zeal and energy of the first

step taken. Injury, illness and countless

other obstacles can set us back on our

paths or completely divert us. The beauty

of these hearty progress checkpoints is

they come completely tailored to and

individual and their ever-changing situation.

Say someone gets knocked off course by a

rogue wave of “overtime at work” they can

simply realign themselves with their grails

compass direction, reset their stepping

stones and recommence the quest.

The journeys we take as triathletes can

be intimidating in the knowledge of the

sacrifice they will require and daunting in

the physical and psychological toll they

will extract. But with a clear plan,

complete with micro goals and frequent

performance checking, we can break

down a vast ocean crossing into simple

steps. Day by day, session by session,

step by step.

brEndAn SExTOnAs a youngster, Brendan’s life ambition was to be the fifth Teenage Mutant Ninja Turtle. That didn’t quite pan out. But triathlon did. A decade on, he’s still at it. www.brendansexton.com.au @kung_fu_sexton

SEXTON’SScribble... Brendan Sexton


MUS I NGSS i r i u S

The psychology of an injured athlete, and how to manage it

normal, I am going to give myself a couple

days of rest, get some massage, see a

physiotherapist and hopefully be back in

three days running again”?

The correct choice was the latter. I have

sadly watched many athletes make the

wrong decision. They are out training, they

feel something wrong, but they keep going.

“I will tell coach if it gets any worse, but for

now, I need to finish my last 8 x 800s on the

track”. They finish those 800s after making

the niggle far worse, and are subsequently

out for weeks, or even months trying to heal

Picture this: You are a dedicated

triathlete who has been doing

the sport for a couple years,

maybe many years. You have

worked so hard to learn all three disciplines

and improve in all three, to now find yourself

at the top of your game, and starting to get

the results that you have worked so hard to

achieve. Through this process, your family,

and friends, are inspired by your dedication,

your work ethic, your consistency and your

ability to balance life with this sport that is

your passion.

You love this sport, and it is what you do!

Because of this, you have almost defined

yourself through this sport. An athlete. A

hard worker. Determined. Never giving up.

Always ready for the next challenge ahead.

Working hard to reach that next level.

Then one day, out training, you feel

something not right. It hurts, it’s tight, and

it is causing you to run funny. This is where

you will either make, or break the next few

weeks, or months of your training. Do you

decide to finish the session, or do you say

to yourself, “something’s up, this isn’t


Siri LindleyA world champion athlete herself and now one of the most revered triathlon coaches in the world, Siri enables athletes to become the champions and the people they were born to be. With an ability to see things in people they cannot see in themselves, Siri is driven by a unrivalled passion for triathlon and the people within. http://siri-lindley.com

Siri Lindley

an injury that could have been avoided, if the

session was aborted in those first five

minutes of warm up.

The right choice, is deciding that having

a couple days off running to fix this slight

niggle is definitely way better than running

through the niggle, turning it into an injury

and dealing with it for the coming weeks,

months or even years.

Be present in your training. Know how

to listen to your body. You must know the

difference between good pain and bad

pain. Be smart. Be proactive. If something

feels “off”, get off it, have it looked at, and

do what it takes to get it feeling 100%

again. Most likely just a couple days off

from training.

If you run through that niggle, that then

turns into an injury, you will be dealing with

something far more difficult to endure.

Dealing with an injury is so very difficult.

I have been there, and I have had athletes

who have been there. Although by now,

they know my stand on niggles. Because

of this, injuries happen less and less. They

subscribe to the belief of taking three days

off now, instead of three months later, and

end up back in action a lot quicker.

Being a psychology major, it always

fascinates me that the stages of dealing

with injury are basically the same as

those dealing with death and dying –

denial, anger, bargaining, depression

and acceptance.

I do not underestimate the strength of

all these feelings and absolutely

understand why you are feeling them all. It

is human, and normal to be so angry after

working so hard to get to the level you are

at, before an injury strikes.

In my experience, first the athlete

refuses to believe that this is an injury, that

will keep them from training and racing.

They don’t want to believe it, so they

assume each day when they try again to

run on it, it will have magically

disappeared. Most times it has not, and in

that run searching for the magic fix, the

athlete instead causes more damage.

My athletes in the past, have tried using

their bargaining skills - ”Just five minutes

coach, and if it hurts, I will stop. I promise.”

Five minutes pass, and they are still running,

five minutes more, and they are still running.

“How is it?” I yell out. They respond with “Oh

not good.” I then yell out, “Why in the world

are you still running on it?”

So as coaches, we have to not allow

the bargaining. When your gut so strongly

tells you that the athlete is injured and

must stop the madness. Get off of it,

diagnose the problem, and go about fixing

it! Trust your gut. Trust your instincts. Trust

your intelligence and be strong and do not

allow them to make the same mistakes

over and over again. They need you at this

time, to be strong in your stance, and to

demand they take time to heal. Going

slowly now, will get them back to health

quicker. Whereas trying to rush the

recovery will only lead to constant

setbacks and then ultimately a much later

return to action.

Once the athlete understands that they

are indeed injured, they become angry,

and upset, and a lot of times,

inconsolable. I feel for them at this point,

because I understand how hard it is to

basically have to stop what you are doing,

when things were going so well. The

athletes, always overly pessimistic in this

situation, will feel as though all their

dreams are slipping away. That everything

they wanted to achieve is going to be so

much harder to achieve now, due to lost

time, and lost confidence.

At this point in time whether you are a

coach to this athlete, or you are the athlete

and want to make the right decisions for

yourself, you have to surrender to the fact

that this injury is real and needs to be

fixed. The goal now, focus all your energy

on getting healthy. Your normal training

goals each day will now be replaced with

rehab goals. Goals that can include doing

whatever else you can do, to the best of your

ability, while the injured part is being healed.

Coaches, you will find that the athlete

will get angry and often take on an attitude

of “why me, why now”? They often get

resentful towards all those around them as

it gets seemingly harder everyday to see

your training partners still able to work hard

towards achieve the goals they have, those

same goals the athlete shared. The injured

athlete often then gets depressed,

especially if this is an injury that looks to

have a very long recovery time. They realize

the nature and seriousness their injury, and

the loss now associated with not being

able to train or race.

The depression can then lead to sleep

and eating disturbances, low energy and,

just a general loss of well-being. For some

it makes them feel like they want to just

quit. For others, it’s more difficult than that.

Triathlon defines them, and is their identity

and they would feel lost without it. This is

where it is important to put them back in

touch with the other things in their life that

are important to them. Encourage them to

Do you decide to finish the session, or do you say to yourself, “something’s up,

this isn’t normal,


MUS I NGSS i r i u S

2) deal with what it isStop focusing on what could have been, or

should have been, and if only this didn’t

happen. Spending too much time and

energy on this will take away from you

successfully moving through the recovery

and healing process.

Yes, an injury will throw a spanner in

the works. It will mess with your best-laid

plans and dreams. Unfortunately, this is

your reality right now and you have to allow

yourself to deal with what is! Find the right

doctor, come up with a rehab plan, and

stick to that plan through thick and thin.

Take the time off, to let everything heal,

and build you back up slowly, methodically

and with great purpose.

3) set new, more realistic GOAlS FOr yOUrSElF The ultimate goal is fix what is wrong, and

then build back up. No rushing, but being

patient. Being smart. You will have to

measure your successes very differently,

focusing on your body getting healthy and

building up strength again. In a sense yes,

you will have to start all over again.

Once healed, you will be back at square

one to building up strength and building

up endurance.

Hopefully, you now have an

understanding of what caused the injury.

At this point you want to make sure you

don’t make the same mistakes again.

Ideally, through your rehab and recovery,

you have located and removed the source

of the problem, and can now build up

safely and effectively.

You will have to keep focused on your

new goals and leave the old ones in the

past for now, where they belong. Once

you’ve come all the way back from your

injury you can start entertaining your old

goals, and now, they will be more

achievable than ever.

4) YoU mUst maintain a positiVe ATTITUdE, nO mATTEr WhATAs difficult as this will be, try to stay as

positive as possible. Understand that “If it

is to be, it is up to me”. In other words, your

attitude and outlook is absolutely

everything! When positive, your attitude

can speed up the healing process and

lessen the emotional pain that you have to

go through.

spend time getting involved in the other

interests in their lives, whether it is learning,

or reading, or music or coaching young kids

in the sport that they love so much.

Knowing the deep effect a bad injury

can have on the athlete, it is so important

to come up with a game plan. The athlete

is used to having a plan to follow each and

every day – one for swimming, cycling and

running that will see them continually

progressing and getting closer and closer

to being able to achieve their dreams.

Even though they may not be able to

swim, bike and run, perhaps they can still

swim. GREAT! Let’s focus on the swim

right now. Let’s get you so fit in the water,

as that fitness will carry over on to the bike

and run when you are back doing those

things again. Your swim will be better than

ever, which will only help you in your races.

Use this to keep them motivated and

active, while rehabbing the real problem.

Remind the athlete of all that they are,

as a human being. They are not just

triathletes. They may be an awesome son,

or a great husband, or someone’s best

friend. Try to remind them that they are

not defined by this sport, it is just

something that they love to identify with.

The athlete may be thinking, “What am

I without my sport?” These individuals

have much more in their lives than just the

sport. So, loved ones or coaches need to

remind the athlete about all the other

great interests, hobbies, or talents and

abilities that they have. It is important at

this time to come up with new goals, that

can harness that dedicated work ethic and

put it to use doing something else that

interests them. Giving them something to

occupy their time while rehabbing the injury.

I know one thing is for sure, as a coach I

have a policy that I will never change - I

will not stand by and watch an athlete

trying to rush getting back from an injury. I

will only send my athletes off to race if

they are 100% healthy and injury free. To

watch an athlete either choosing to race,

or being made to race, at 50% strength or

health, is just devastating to me.

They end up being half healthy, still

overwhelmed by worry from the injury, and

are thus unable to perform anywhere near

their potential. They finish the race

embarrassed by their performance, and

ashamed that they are not the athletes

they were before. This now, leads to

another shot of depression, anger and a

deflated ego, and even worse, sending them

back weeks in the recovery of the injury.

An athlete in this position needs to

understand that just like racing, the

perfect race, or the perfect recovery from

an injury, will come only from a laser focus

on the process necessary to get your best

results. No straying away from the plan.

Being meticulous about executing that

plan, and having faith that this will lead

you to the best result.

Being calm, and having faith that in

managing this injury properly, you will be

back and you will then have a chance to

come back better than ever. Step back,

take time, be patient and build your fitness

and strength back up again, properly.

So what is the best way to handle an

injury and how do you maintain your sanity

in the process?

These are my ideas:

1) allow YoUrselF to Be sad Allow yourself to mourn and feel

whatever loss you are experiencing. Your

emotions are an important part of the

healing process. Feeling is part of healing!

You don’t have to be Little Miss

Sunshine. Be real, authentic and let the

people around you, help you through

this process.


possible for your well being. Once you get

healthy, you will be happy, and when you

have both these things, everything else

becomes possible!

Injuries are always so painfully

disruptive. When you are healthy and get

back to training and racing, it is normal to

be preoccupied with worries about hurting

yourself again. Fear of re-injury is

absolutely normal. This tendency to focus

on your fears of injury striking again, will

distract you from the task at hand and

actually leave you performing physically

tight. This, in turn, can lead to injury.

So when you get back to training hard,

make sure you address these fears. This

fear actually makes you far more

vulnerable to injuring yourself again. So, to

counteract this natural tendency, you will

need to discipline yourself to concentrate

on what you want to have happen, not

what you’re afraid will. Focus on what you

need to do in order to execute perfectly. I

know this is far easier said than done, but

just try to discipline yourself to maintain a

positive focus on your performance, rather

than a fearful approach to it.

You got this! Be patient. Be diligent in

your recovery. Be mindful in your return to

training and racing. Once healthy, go after

it with passion, and belief and a positively

focused mind.

However, when you’re negative you’ll

slow the rehab process down to a

screeching halt and make yourself

miserable in the process. It’s all up to you.

Avoid being negative because nothing

good ever comes from negativity.

5) healing needs to Be YoUr #1 prioritY Be conscientious about your physical

therapy. Follow the doctor’s advice closely.

Don’t cut corners. Work as hard with your

rehab as you did in your training.

6) pUt all the amazing skills yOU hAvE ACQUIrEd ThrOUGh SpOrT, TO USE, by TAKInG On SOmE OThEr InTErESTS WhIlE yOU ArE TAKInG ThIS TImE TO hEAl. Give yourself something interesting to do

that gives you a sense of purpose beyond

getting healthy.

7) most importantlY, Be patient There is never a good time to get an injury.

But, you will get through this.

You will be just fine, as long as you allow

yourself enough time to heal properly.

If you’re over anxious to get back and

rush the healing process, then you may set

yourself up for another, more serious injury

which may cost you even more time.

Rushing the healing process so that

you can get back a week or two earlier is

“penny wise, pound foolish.”

In rushing the healing process, you

might get back a few days earlier, but then

put yourself at risk of developing a chronic

injury somewhere else in your body, that

will keep you out even longer. Remember,

sometimes the fastest way of coming

back is the slowest. Go slower, arrive sooner!

Value yourself as a person, not just as

an athlete. In doing this, you will be more

likely to make the very best decisions

Siri Lindley


QAndrA.

EpISOdE FIvE

function. Of course we can operate at

higher temperatures, but this pushes

performance to the limits. You have to

pump more blood to the skin, more to the

gut for fluid absorption as well as to the

muscles for exercise. It’s a contest of

blood flow. Then dehydration adds to the

contest, and muscle and guts nearly

always lose out. Cooling wins the day and

you have to slow down.

Almost everybody fatigues (stops

exercising) when their core temperature

hits forty degrees Celsius. A long way from

the range I mentioned earlier. Some

special athletes are able to exceed normal

limits- see exhibits Chris Legh and Sian

Welch. Luckily heat acclimatisation

reduces the core temperature by about 1C,

so it takes longer to get to forty degrees

Celsius and you can spend more time

exercising safely. If the water is warmer,

then athletes get hotter earlier…bringing

them closer to fatigue point earlier. Not

helpful when it’s hitting high thirties in the

Energy Lab.

Wetsuits are not legal due to this water

temperature, at least for those under

seventy years of age. When you hit

three-score and ten, the risk of not floating

for the 3.8km course outweighs the risk of

getting hyperthermia. So athletes use

these odd sleeveless, short-john skin suits

to cover their race suits. A la the Sydney

Olympics without the thorpedo bodies!

These make the skin less sticky in the

water, allowing athletes to glide a little

easier and minimise time in transition.

1. Q: WAS ThE WATEr hOTTEr In KOnA ThIS yEAr? Yes, without question. The water

temperature was three degrees Fahrenheit

(whatever that means) or around 1.5C

higher than normal (28C). This has been

high enough to cause bleaching of local

coral- which is a result of the death of the

colourful algae inhabiting the structure.

The coral blanches white and can die if

the temperature stays high for a number

of months. This may seem

inconsequential to the Ironman race day,

but small perturbations in temperature

matter in the human body. Especially in

Hawaii, where the average race day

temperature can average mid-thirties.

Temperature homeostasis is

ferociously guarded. Maintaining a range

between 36.5 and 37.5 C preserves cellular

processes and allows them to optimise

1.

ThE KOnA EdITIOn

There are always a lot of questions on the island of Hawaii during and after race week

and 2015 was no exception…and having just returned to the Honolulu International

Airport, it’s time to get the tricky ones answered.

t e x t b y d r . M I T c h a n d e r s o n | I l l U S t r A t I o n b y s h u T T e r s T o c k . c o M / n I k o l a k n e z e v I c


@Drmitcha

If you have a persistent problem- go and see your local GP. They’re a wealth of knowledge and can direct you to a specialist if required. Looking forward to hearing your questions for episode Six of QANDrA: @drmitcha (twitter/insta) and [email protected]

2.

2. Q: WAS ‘dIG mE’ bEACh ThE SAmE zOO?Yes indeed. It’s like a mating

season of sub 20 BMI Caucasians

with no body hair.

The Hawaiian locals seem horrified but

unable to look away at the ever growing

undie run too!

3.Q: dId ThE hAWAIIAnS KIll CApTAIn JAmES COOK bECAUSE ThEy ThOUGhT hE WAS A GOd?

Strangely the answer seems both yes and

no. I guess most accurately, probably

maybe! The story goes that in 1789 Cook

stopped over on the Big Island and was

feted by the locals. A feast was held in his

honour (as a god) and he and his crew left

safely having had quite the Kona holiday.

Unfortunately, his ship was ravaged by a

storm soon after and he limped back into

Kealakekua Bay for assistance.

That’s when it is fabled that the locals

decided that he either wasn’t a god,

nor as omnipotent as they thought he

may have been. And knocked him off with

their spears.

A memorial marks the spot 1.6km

across the bay, which you can only get to

by boat/kayak (with a licence) or under

your own swim steam.

The ambiguity starts because they did

burn his flesh from his bones and these

were distributed amongst the local

hierarchy- something which would be

done to a person held in high esteem. His

skeleton was mostly recovered by an

emissary from his crew but the spine

(where the ‘spirit power’ was meant to be

predominantly found) was not returned.

Cook was buried at sea.

The bay is a sacred place and quite

eerie at sunrise and set. The cliff has lava

tubes where the bones of kings and

royalty have been buried and sealed.

Unfortunate lower caste Hawaiians were

lowered on ropes to perform this task,

upon completion their ropes were cut and

they fell to their honourable deaths, with

the location of the burial only known to

them. The Pacific Ocean floor drops away

precipitously from the cliff into 200 feet

of impenetrable blue water. The only

relief is the odd school of spinner dolphin

breaking the water on most days at these

times (80% according to local dive

instructors). It’s a highlight of any visit

to Kona.

4. Q: ShOUld ThErE bE FIFTy prO WOmEn In KOnA?Aha! I’m not going to weigh in on

this one - I have enough hate mail

as it stands! But I would like to propose

that this is the wrong question if we’re

looking to promote depth of racing in

Kona. Positive discrimination is rarely

well-received nor successful, so could we

ask another question?

5. Q: ShOUld WTC pAy TO 20Th In KOnA?A resounding yes! The depth is

there in the top twenty men, which

is borne out of the statistics from the recent

championship. Less than 18 minutes

separated second place to twentieth. In

the female field, the same placing interval

was over an hour. Increasing the payday

will encourage more women to race

(around 210 women participated in the

KPR in 2015 compared to over 350 men).

Let’s reward all the professionals with a

deeper pay cut, with a set amount of the

race revenue provided for this purpose

each year. More money should provide

more incentive to increase depth in the

women and then the conversation should

turn to fifty women in Kona.

6. Q: ShOUld WTC dUmp ThE CUrrEnT QUAlIFyInG Kpr SySTEm?Another resounding yes!

Qualifying shouldn’t be about a business

model - clearly the fiscal model is working

out for WTC after it’s recent $600+ million

sale. Let’s get all the athletes to the start

line in top shape to make it a true level

championship. Scrap allowing points

contributions from half ironman distance,

the Ironman is a separate entity. Rinny’s

form for half compared with full is

evidence enough.

7. Q: IS KOnA ThE bEST rACE On ThE plAnET?It’s exciting, hard and hot. The

best single day test of endurance

on the planet? Arguably yes…but lets

check in next year for #bestkonaever.

www.shinbonemedical.com

@drmitcha

[email protected]

@drmitcha

pErFOrmAnCEBrought to you by:


WhAT IS TApErInG? For the uninitiated, it’s the time leading

into a race where you stop smashing your

body day in day out and allow it to fully

recuperate to race fatigue-free.

In an ideal scenario, tapering should

increase red blood cell production and

number, replenish or re-balance the

body’s natural performance enhancing

hormones, increase neuromuscular

capability and even improve the strength

of an athlete’s immune system and

sleep quality.

The overall objective of a well-designed

taper is the benefits of being really well

rested without having lost fitness from

over resting.

‘ThE TApEr’Art or Science?

WhAT dOES SCIEnCE SAy?The science seems to generally

recommend the following principles:

- The full range of training intensity

should remain within sessions.

- Training frequency should remain

predominantly the same.

- Training volume should be reduced

approximately 40-60% from

typical load.

- 8 - 14 days of tapering seems to work

best before fitness losses are observed.

- There is a large individual variance on

what taper style works best for

different athletes.

To further touch on that last point. In

other words, the above scientific principles

might not work at all depending on the

individual. A minor issue with the above

recommendations is most of the research

on tapering has been done on elite athletes

with a relatively uninterrupted training build

leading up to the taper. It’s also likely that as

elites their external stress going into the race

that family, travel, and work is probably less

then the typical age group competitor. In my

coaching experience, I’ll be first to admit

that the one area of coaching that

continually perplexes is what taper is

suitable for an athlete at that given time.

A taper week that has worked previously

might not work again as the athletes lead

up to the race could be very different. Not

only should the taper be personalised for

the individual but also for the individual’s

circumstances surrounding the race. I

believe it’s hugely important that coach and

athlete regularly discuss how the athlete is

feeling leading into the race to try and get

the correct balance of maintenance training

and rest.

t e x t b y T I M r e e d | p h o t o g r A p h y b y s h u T T e r s T o c k . c o M

A few of the many questions to ask - How fit is the athlete? Generally the

fitter the athlete or the longer the

training prep has been, the longer the

taper should be.

- How anxious is the athlete? Some

athletes simply can’t handle not doing

much leading into a race and convince

themselves they’re losing fitness, which

negatively affects their race.

- How much travel is involved?

- What is the time zone difference?

How long will the athlete have to adapt

to this?

- What acclimatisation strategies are

necessary for the environmental

conditions of the race?

- How restful will the time between

training sessions be?

- What type of athlete is the taper being

designed for? A diesel engine or a

high-octane thoroughbred?

‘ThE ClIFF JUmp’This taper involves pretty much keeping training as normal

up until the Wednesday or Thursday before the race and

then basically doing little training after that until race day.

use: - When athletes are using a race purely as part of their plan of building

fitness towards a more important race we might use this to try not to

detract from the overall plan while still allowing a very short period to

freshen up a little so quality intensity can still be reached.

- The athlete has quite a large aerobic history and for whatever reason,

has only started serious training a few weeks prior and is still making

large fitness gains with every week that passes. The chronic training

load is low, the fitness gains in pushing the training quite late before a

race are likely worth it as it might only take the athlete a few days to

freshen up and shake the fatigue of their short training build.

‘ThE SnEAK’A longer taper period with a little more training than might

be optimal in the final week.

use: - For those athletes who are incapable of resting

without incurring detrimental anxiety. I’ve had athletes who go stir

crazy with the required rest that would be optimal. The only way to

keep them mentally in a good place to race is to keep giving them

sessions that help them maintain confidence that they’re ready to

rock n roll on race day. To ensure that these athletes are still well

rested on race day I typically bring in easier days longer out from the

race. For example, instead of dropping the volume by 30% 2 weeks

out and 60% in race week, I might drop volume 20% 3 weeks out,

20% 2 weeks out, 30-40% during race week. It’s named ‘The Sneak

Taper’ because the coach has to sneak in the extra recovery without

them noticing.

‘OlE FAIThFUl’A simple but effective linear reduction in volume

from 2 - 4 weeks out.

use: This should work for many athletes who’ve had a good

preparation leading into the event. It’s important that the range of

training intensity remains within the sessions. Volume is what should

steadily dissipate.

SOmE ExAmplES OF TApEr WEEKS I’vE USEd

Or prESCrIbEd:

1

2

3


pErFOrmAnCEBrought to you by:

‘dOUblE EdGEd SWOrd’ A widely used taper which involves giving the athlete 3 - 5 days of light training 2 - 3 weeks out from an event, before bringing back some volume and specific intensity

before really backing off the load again from 4-5 days out.

use:This is a great taper for athletes that have had a great

preparation leading up to an event. It allows a freshening

up from residual fatigue for 7 - 14 days out from a race

before typically going back into some very high quality

race specific training before freshening up once again

leading into the race. I’m a huge fan of this taper because

the initial resting up period allows some of the best

quality session of the athlete’s training block immediately

following, providing a real boost to the upper thresholds

of an athlete’s fitness with the second lot of rest that

comes much closer to race day

‘OvErCOOKEd’no training whatsoever.

use:When an athlete presents in a completely

overtrained state but really wants to go ahead with the

race. The only real option to try and get the athlete

healthy and firing again is to send them to bed to rest as

much is possible. I’ve heard the tale of Simon Whitfield

who couldn’t get out of his way leading up to the Hy Vee

ITU race, previously one of the biggest pay days for pros

in the sport. Simon got to Iowa and lay in bed for 4 days

prior to the race and then came out on race day and won

a handy $200K

‘FamilY First’ and/or ‘ThE TrAvEllEr’This taper involves a lot more rest and down time then a typical taper.

use: This taper structure factors in how exhausted athletes

might be from parenting or arduous travel leading up to a

race. There is no point squeezing in training sessions if

you’ve been on your feet running around chasing your

kids or enjoying too little sleep due to travel or baby

wake ups.

I generally prescribe an ‘Ole Faithful’ or ‘Double Edged’

sword to these athletes if their training prep has been

adequate but make the majority of sessions optional

with the recommendation that if they’re tired, sleep or

rest will be more beneficial then the training.

4

5

6


When in doubt, less is more. Be a little more flexible with your

training program than you would usually be. Only you can know

whether you’re feeling a little tired in training and should take the

easier option. In general, if you’re having a very relaxing taper where

you can lie on the couch and cruise between every session then get

out and keep the body moving. However if you’re travelling, dealing

with other stressful factors then take the resting option. If you’re

unsure, less is more! The hard work is done so especially from 3 - 4

days out, take it easy.

Eat when you’re actually hungryI often get reports of people feeling really sluggish from their

taper time. Upon further questioning it’s normally coupled with

people eating their typical diets but without the 2-5 hours of daily

training they usually do. Be disciplined and eat when you’re

actually hungry rather than grazing all day or you will start to feel

sluggish and over a prolonged taper you can end up a few kilos

heavier than ideal race weight.

Get your race set up sorted earlyThe last thing you should be doing the day before the race is

rushing around trying to get your race wheels tuned to your gears,

new tires glued or testing out new running shoes. It sounds

obvious but it’s a consistent mistake many of us a make.

Get everything sorted early and minimise the stress of the day

before the race.

maintain perspectiveYes you’ve put a lot of work into your race but in most situations

your loved ones have also had to put up with a lot. It’s just a race,

the sun will rise the next day so stay happy and remember it’s rare

to have a dream taper. It’s more likely than not that stressful

things will arise. Just like during the race, stay in the moment

and do what you have to do right there and then rather than

getting overwhelmed.

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Start focusing on muscle activation and perfecting technique through the use of functional exercises.

Whether you’ve just raced

on the Big Island” or

you are heading into the

main part of your race

season, considering your ‘core’ is a must

for all triathletes. “Core” or “core strength”

has become a term that is thrown around

a lot in the fitness community, especially

now with dozens of new machines and

exercises appearing on the market that

guarantee you that rock hard six-pack.

We must understand that having a strong

core is much more than this ‘superficial

physique’. Core work needs to be respected

and performed to support your performance

and prevent injury. What I often say to my

athletes is to envisage their core as ‘a belt’

and not just as a ‘shiny belt buckle’ aka a

six-pack’ Our aim is to train and strengthen

our core belt as a whole and I consider the

most effective way for triathletes to do this

is training it through functional and whole

body exercises.

WhAT IS yOUr COrE?The core refers to a number of muscles,

which stabiliSe, move and protect the

spine. Any muscle that helps the spine to

maintain a neutral position can be

considered a core muscle.

The musculature and function of the core

is a complex topic of conversation, which

could be discussed in length, however to

keep things simple with regards to training,

the muscle groups that are deep and close

to the spine e.g. the deep cervical flexors,

multifidi and transverse abdominus, are

termed the ‘inner core’. These complex

sounding muscles are generally the first to

engage during movement or when

breathing to protect the spine. The ‘Outer’

core muscles are made up of our more

well-known muscle groups such as the

erector spinae, quadratus lumborum (QL)

and abdominus (transverse & rectus) as

well as the glute complex, lats and hip

flexors. These also support and protect

the spine but they also have a bigger role

to play in our exercise and movement

patterns. The key thing to remember, the

more efficient we become at engaging

these muscle groups, the stronger and

more stable we will become.

t e x t A n d p h o t o g r A p h y b y k r I s s h e n d y

WASTEd CrUnChES

WhAT IS COrE STrEnGTh? The core stabilises and protects the spine

by creating stiffness that limits excessive

movement in any direction, ultimately

protecting the spinal cord from injury. The

most common movement patterns we

see in triathlon are flexion, extension and

rotation, movements that require the

spine to hold a rigid position so the hip

and shoulder joints can move with force.

The strength and efficiency of your core

muscles are what prevents this excessive

movement from occurring within the hip

complex and limits the occurrence of

weaknesses such as hip drop in your

running gait and a poor bike position.

However, training your core isn’t just

about being stiff and stable: core training

is also about being elastic and malleable.

Strong athletes all have the ability to be

able to get into positions and then lock

down into them to prevent injury.

Developing this strength will enable

you to become resilient enough to move

through the continuum whilst being able

control your movements.

WhAT mAKES An EFFECTIvE COrE prOGrAm?

An effective program will include a

combination of exercises that will require

your core to resist or oppose a force that is

acting on your body. Being able to produce

a force from lower body to upper body is

dependent on the strength of your core.

You may have a strong lower body, but

without a stable and strong centre, that

force cannot be expressed in your upper

body if your core gives out.

Standing exercises demand the most

from your core musculature and are

essential in your programming. The role

of single-side or unilateral movement

exercises is simple - they are designed to

pull you out of the neutral spine position

and which in turn forces you to prevent it.

If you’re seated or lying down, your body

will use the surface underneath you

to create stability and the exercise

will be less effective.

However, we aren’t saying that core

exercises performed on the floor aren’t

worthwhile, it’s just that exercises

performed with less stability require much

more work and concentration to stop you

from falling over! Imagine when we are

performing the single leg deadlift, the

weight we are holding will want to

pull us down, opposing this force will be

the muscles in our core, as well as in our

legs and back, which are all working

together to ensure we maintain a

neutral spine and remain stable.

Single leg (unilateral) exercises are

a great way to create instability and

highlight imbalances in coordination,

strength and stability. From experience

most people naturally have a weaker side

and so when working bilaterally, not only

would these weaknesses not become

apparent but the stronger side will

generally always take precedence (do all

the work). The inclusion of single-leg work

will add variance to your programming

and is great way to target supplementary

and activate normally ‘dormant’ muscle

groups. Over time this will lead to

increases in your overall strength and

support to your midline stability,

ultimately resulting in injury prevention.

My message would be to stop

complicating core stabilisation with

repetitive crunches. Start focusing on

muscle activation and perfecting technique

through the use of functional exercises that

will effectively build the foundation of

strength needed for performance.


SWISS bAll OblIQUE TWISTS: A great exercise for adding rotational force in a controlled environment – add weight and adjust position of shoulders on ball for increased intensity 3 sets x 6/8 reps, complete twists (e.g. left & right), 30sec rest

SUSpEnSIOn pIKES: An exercise to challenge your balance and stability, focus on form by maintaining straight body lines, adjusting intensity by how big you make the movement. This can be performed on the Swiss ball too. 3 sets x 8/10 reps, 30sec rest

KETTlE bEll STIFF lEGGEd dEAdlIFTS: A surprise addition to a core routine – but we want to reinforce the fact that functional exercises performed well will increase your core strength plus you will be surprised how much your core is engaged with this one! (Ensure correct technique and prevent arching of the back) can be performed with single leg variation too. 3 sets x 8/10 reps, 30sec rest

ISOmETrIC hOldS: V-sit/Front plank/side plank – add this assortment of isolation exercises into your program. All can be performed for time or breaths (see tip below)3 sets x 30/45/60s efforts, 30sec rest

STrEnGTh And COndITIOnInG

Kriss hendy Strength & Performance Coach

Seeing the need for better athlete education and understanding with regards to Strength & Conditioning for the Endurance Athlete. Kriss works with a variety of athletes from Age Groupers to Professionals developing specialized programs that support and heighten their endurance performance. Kriss is based in Byron Bay with his wife (professional triathlete) Polly Hendy. He has large client base that use his distance (online) coaching.

For further details or to contact Kriss, visit: www.krisshendy.com

Instagram: @krisshendystrengthandperf

Twitter: khendy3

YouTube: Kriss Hendy Strength and Performance

* For further instruction on these exercises go to Kriss Hendy Strength & Performance YouTube channel

SWISS bAll brIdGE rOll OUTS: Engages and strengthens the glutes and hamstrings at the same time, ensure to keep your hips high as they will tend to drop as you fatigue. 3 sets x 10/15 reps, 30sec rest

Kh Strength & performance Tip

“The next time you are performing an isometric hold try training for breaths instead of time. For instance, during the front bridge, instead of holding the position for 30 seconds, try and hold the position for five full breaths. This forces you to actually breathe since your focus is on getting five full breaths out as opposed to trying to survive for 30 seconds. It’s an instant shift to quality over quantity.”

A few exercises that will start you on your way to achieving a strong and balanced core - give it a try!

tips &tricks


You can’t make it happen overnight,

but by having a goal and a plan to start

makes the big picture so much easier to

follow. Even though a busy age group

athlete may only have from 6 to 10 hours

per week to train that doesn’t mean they

can’t progress. You do need to have the

right combination of training, rest and

focus more on what may have been once

neglected areas (read training smart)

within your own program. There is so

much information available these days

regarding training, racing and how to be a

better athlete that it’s easy to become

confused and frustrated. The one thing for

certain though, is that if you stick to it, you

will improve each season. It has been said

that is takes up to seven years to reach

your endurance potential – provided it is

progressive, kept real and you allow some

recovery and down time and the end of

each season.

I find myself as a coach regularly

fielding questions from prospective

triathletes looking to enter into the

sport. The one thing which I always

look to highlight right from the start when

discussing how to go about tackling

triathlon is that everyone is an individual

and that nothing is ‘set in stone’ when it

comes to training. What may work well for

you, may not work for someone else. We

all have different limiters in our lives, with

time available to train around work, family

and what your goals may be.

Now we are into the new season, it is

never too late to return to basics no matter

how experienced we are. It is easy to make

things more difficult than they really need

to be. So, adhering to the old saying of

keeping it simple will go a long way to

ensure your continued progression.

To progress from year to year, one must

increase training stimulus over time

otherwise you won’t keep improving.

Consistency, of course, is the key to

whatever we do. Also knowing when to

push and when to back off at the right

time is not something that you can learn

straight away. It takes time to learn about

what your body can and can’t do, and

sometimes learning the hard way is the

best way to learn a lesson.

The human body is a unique piece of

work and the body can adapt to most

stresses placed upon it as long as it is

done progressively. The problem with

most of us is that we usually don’t want

to wait to get the results. Many forty-

something former athletes in their youth

look to resurrect their past sporting glory

by taking up triathlon for a new challenge

and may have experienced a few idle

years on the physical training front while

climbing the corporate ladder and raising

a family.

Back tobASICS

© shutterstock.com

nick CroftNick Croft is a former professional triathlete, Australian Triathlete of the Year and two-time winner of the Noosa Triathlon. With 19 years coaching experience under his belt, Croft provides online training programs for athletes of all ages and abilities through www.mscsport.com.au and runs Noosa Tri Camps in Noosa Heads, Australia.


The principles that I focus on as a coach work equally

well for the beginners and the more elite age group athlete.

Many people I know decide their training plan only five

minutes before they walk out the door. Each person has

different goals and each person also only has ‘x’ amount of

time to allocate to their training each week. You must be

honest with yourself when it comes time to planning your

training and race schedule for the upcoming season. There

is no point in plotting your training program for 12 hours per

week training, when you can only realistically train for seven

hours due to work, family and a busy lifestyle.

Each and every session that we do should have a

purpose. Some sessions are long, some are short, some fast,

some slow. By dividing your training year and season into

stages i.e., base, Intensity, peak, racing, rest or active

recovery, you accomplish a number of different benefits over

training in an ‘ad-hoc’ no direction kind of fashion.

Some things to consider for your planning are: • Identify weaknesses – with the help of a coach or by

knowing what this may be yourself, emphasis should be

allocated to your weakness, eg the one you may like

the least!

• Keep a log book/training diary. Plotting your session

content, how you felt and any other relevant information

you feel important

• Build up a support network of specialists such as a

physiotherapist, massage therapist, sports doctor,

nutritionist, bike shop. Shop around until you find a

network that you’re happy with and one that you feel

comfortable working together with.

• Purchase a heart rate monitor and learn how to get the

most out of it.

• Test yourself in regular time trials in all disciplines during

your build phase leading up to the season.

• Find your threshold heart rate by doing a 30 minute time

trial in bike and run (done on separate days) to be able to

train efficiently to Heart Rate and set your training zones.

• Get into a club training group or squad that has a coach

involved or at least an experienced mentor. This will help

in so many areas for progression and assist greatly in

developing you to be faster and avoiding some of the pitfalls.

• When you get to the events this coming season,

remember what your goals were at the start. Your

original aim was to maybe just finish a triathlon and get

some fitness in the process. Build on this and don’t forget

to have some fun and enjoy the ride.

Features


KEy SUCCESSwhen racing a long course eventt e x t b y J u l I e T e d d e | p h o t o g r A p h y b y s h u T T e r s T o c k . c o M

distance of riding, even if you can only ride

twice a week. Make this a ride with some

intensity or strength work mid-week and

then a long ride that you build on the

weekend. To have completed at least two

90km rides or distances close to the full

distance of your rides will benefit you not

only physically but mentally as well.

rUnnInG OFF ThE bIKEEvery triathlon you do, you are required to

run off the bike. So to prepare the body

and the mind to how it feels to run off the

bike, I believe completing shorter runs

frequently (this means every week if not

2x per week) off the bike. If you can start

to run strongly then this will continue

throughout the run leg. It is important to

get the feet moving quickly, to get the legs

Summer is nearly here and the

great news is that you will have

the opportunity to test out

the training and fitness you

have been hopefully building over winter.

Also warmer weather and more daylight

hours mean you have some more decent

weather to get that training happening.

For a beginner lining up for your first

long course race, it can be quite daunting.

However, if you are able to understand

how to go about the race and by this I

mean pacing on the bike and run, your

experience on the day will be very positive.

Using your training sessions to learn how

to pace will be enormously beneficial.

There is no point in training, getting out

there and going at a super high intensity

when come race day, because of the time

it takes to complete a long course triathlon

the intensity cannot be sustained. Training

days should often simulate the intensity of

race day. So, here are some tips on what

matters in your preparation and on race day.

GET FIT On ThE bIKEThis is especially true for people new to

triathlon or riding in general. The fitter you

can get yourself on the bike, the greater

the chance of you running to your ability.

There is no point focusing on running

because you are good at it or are strong at

it. Unless you can get to the run with the

least amount of fatigue you won’t reap the

rewards of being a good runner. How do

you get strong on the bike? Well, there are

no real short cuts as it’s about volume.

This is gained through frequency and

© Daniel L Smith / Shutterstock.com


Beginners

running at a cadence close to 180rpm

straight away. To initially include 10

minutes as 30 seconds fast feet, 30

seconds easy and finish with 10 minutes at

race pace, is a good a place to start.

You can add more time to this, as you get

comfortable doing the above. 20 to 40

minute runs are suitable for this type of

run. Putting in a longer run of around 10

km maybe be useful close to race day so

you can learn about your likely pace come

race day.

LONG RUNS – Yes Or nOFrom a confidence point of view, yes it is

important to try to run the distance before

the day. You do not have to do it off the

bike but you could complete a long the

day after you have completed your long

bike Including or building the distance

every second week should be worked into

your training. Obviously, you want to do at

least two other runs a week.

HARD AND FAST RUNS – Yes Or nOSo, typically we include intervals every

week and they are still important to

improve your running efficiency and fitness.

However, given you have some harder bike

sessions each week, the fatigue will

accumulate and your performance during

these harder workouts will be compromised.

You need to work out your limiter. For most

beginners, it is their bike leg. To make and

keep the intensity in that discipline makes

more sense. You can still include fartlek,

moderate or tempo paced runs, hill efforts

and some threshold work (which can be

done off the bike) in your run sessions.

THe iMPOrTAnCe OF FUeLLing:Many races in triathlon long course events

can be ruined through inadequate or

incorrect fuelling. Many times athletes are

consuming too much especially on the

bike in order to try and make up for maybe

not consuming much on the run. The

problem arises in that they hit the run with

their stomach contents bouncing around

and then feel nauseous and bloated. This

can result in a lot of discomfort and the

need to try out the portaloos on course

(note that this is not ideal). The most

important thing is to practice what you

plan in training. Being aware that you can

get a fair bit of carbohydrate in your drinks

or fluid, and being across the weather

conditions you will race in will definitely

affect how much fluid you will need.

They hit the run with their stomach contents bouncing around and then feel nauseous and bloated.

jULie Tedde Julie Tedde is Head Coach of TRG Triathlon and Multisport and Race Director of ActiveTri Series.

nUTriTiOn: Want to have a controlled run? Then make sure you don’t over consume on the bike.

© Delly Carr


done. You’ve made sacrifices and missed

special occasions and social events. Your

non-triathlete friends, who do normal,

non-triathlon things have stopped asking

you to these normal things, because, well,

you’re training.

“Do you want to get dinner?”

“ i can’t, i have to get to sleep. i’m training

for an ironman. i have to go home, to go to

sleep, so i can get up at 4am in the morning

so i can train.”

The last six months has been training

this and training that… training, training,

more training…. Because TRAINING.

You’ve just completed an

Ironman. That’s right, 3.8km

swim, 180km bike and 42.2km

run, possibly the biggest, most

gruelling event of your life.

During the race you feel like a rock star.

You come out of the swim, people are

cheering. You get on the bike, more people

are cheering. You run down that finishing

chute you feel like royalty. Family, friends

and even strangers you have never met

before are yelling your name, egging you to

that finish line. This is your moment, your

moment of glory.

Then you cross that finishing line. “You

are an ironman”, yell the crowd, in unison

with Mike Reilly. After 226km and spending

the better part of your day in motion,

battling the elements and your self, you

collapse into the arms of your catcher,

you’re wrapped in your race towel, and

your race medal is hung around your neck.

Then, all of a sudden, it’s all over. You’re

left stumbling around in the dark trying to

find your loved ones, while (I’m my case)

trying not to spew!

You have worked so hard for this one

event, ‘the big dance’, and just like that, it’s

hOW TO:Beat the Post-Ironman Bluest e x t b y M a r g a r e T M I e l c z a r e k ( a P d , a n , a c c s d ) p h o t o g r A p h y b y k o r u P T v I s I o n a n d s h u T T e r s T o c k . c o M

© Korupt Vision

NUTRITIONBrought to you by:


CApTIOn: Caption text to go here. Caption text to go here.

So now what?

Your big day is over, the circus has

rolled out of town, Elvis (or in this case Mike

Riley) has left the building and reality starts

to creep its way in. The endorphins,

euphoria, the rush that comes with training

and racing for an Ironman has worn off and

the reality of normal life, responsibilities

and work set in. It’s like coming down from

a high. You start to feel sad, flat, apathetic,

maybe even a bit depressed.

Welcome to the post-Ironman blues.

This happened to me after Ironman

Melbourne in March this year. Leading in to

the race the focus was fully on the Ironman.

My life, almost completely, revolved

around training. It was all about swim,

bike, run, eat, sleep and repeat, over and

over again. So when the big dance was

finally over, the post Ironman blues hit.

hOW TO bOOST yOUr mOOd There are many things that may cause low

mood. Some of the main players in mood

regulation include hormones, such as

estrogen and progesterone and the

neurotransmitters or brain chemicals,

dopamine, serotonin and oxytocin.

Dopamine increases drive, focus and

motivation. It increases feelings of

pleasure and enjoyment. Serotonin, which

is made from the amino acid tryptophan,

is a mood stabiliser. It helps to boost your

mood, increasing good emotions and

enhancing your memory. Oxytocin is both

a neurotransmitter and hormone and is

often referred to as ‘the love hormone’.

When these brain chemicals are low,

low mood may occur. But fret not. You can

boost your levels of these happy

hormones and brain chemicals by eating

the right foods.

Consuming foods rich in amino acids,

vitamins, minerals and antioxidants

can help you to feel good. WhAT ArE ThE mOOd bOOSTInG nUTrIEnTS? While there’s nothing wrong with indulging

in a few favorites immediately after the big

event is over, it’s important not to over

indulge for too long in food and drink. It’s

better to get back in to healthy eating

habits sooner because eating healthily

and nourishing your body can help to

boost your mood.

A healthy, well balanced diet will help

to make you feel good, both physically (it

can aid recovery, prevent illness and

infection and increase energy levels) and

mentally (it can boost your happy

hormones and brain chemicals). Key

nutrients that are known to support the

production of your happy hormones and

brain chemicals and that can boost your

mood include B-vitamins, particularly

vitamins B6 and B12, the amino acids

tryptophan and tyrosine, antioxidants,

such as quercertin, natural probiotics,

omega-3 fatty acids and let’s not forget

chocolate (just stick to the good quality,

70 or 80% cacao).

© A

T


SAlmOnA good source of tryptophan, which helps

to boost serotonin levels and omega-3

fatty acids, which help to improve mood

dArK ChOCOlATE Dark chocolate increases oxytocin levels

and helps to release serotonin and

dopamine, which explains why we feel so

good when we eat chocolate

WhAT FOOdS COnTAIn ThESE mood-Boosting nUTrIEnTS?

bEETSA good source of the amino acid

betaine, which increases

dopamine levels

SOUr ChErrIES Contain the antioxidant

quercertin, which triggers the

production of dopamine

bUCKWhEATRich in B-vitamins, such as

vitamin B6, which boosts the

synthesis of serotonin in the brain

EGGSA good source of the amino

acid tryptophan, which

supports the production

of serotonin

TUrKEyA good source of protein and

the amino acids tryptophan

and tyrosine, which help to

boost serotonin and

dopamine levels


nUTrITIOnnUts and seeds (almonds, FlAxSEEdS, SESAmE And pUmpkin seeds) Contain tryptophan and omega-3

fatty acids, which boost serotonin

and dopamine

Brought to you by:

While there are many causes of and contributors

to a low mood, there are things you can do to

boost your mood and feelings of happiness, such

as eating right. Yes, there’s nothing wrong with

the post Ironman indulgence. Let’s face it you’ve earned it. But it’s

important to get back to healthy habits sooner rather than later.

Healthy eating, enjoying foods from each food group, consuming foods

rich in amino acids, vitamins, minerals and antioxidants can help you to

feel good, both physically and mentally, and may stave off the post

Ironman blues.

If you are suffering from persistent low mood or if you are suffering from depression contact lifeline on 13 11 14 or see www.beyondblue.org.au for more information.

bAnAnASContain the amino acid

tyrosine, which boosts

dopamine levels

KEFIr And SAUErKrAUTFoods high in natural probiotics

increase dopamine production

ThE FInAl WOrd

Nutrition can make or break your raceDon’t put your next race at risk!

Margaret Mielczarek, AccSD | [email protected] | www.fuelrightnutrition.com.au

Spi

nach

soluble fibre (which helps to lower your cholesterol), potassium and magnesium.

One of the things I love about spinach, apart from its nutrient content, is that it’s versatile and tastes great. You can add it to just about any dish, from soups, to slices, to salads.

Personally, I love to add spinach to frittatas. Frittatas are one of my favorite go-to post-training meals. They are quick and easy to make and are full of nutrients (protein, healthy fats, vitamins and minerals), making them ideal for post training recovery. They also make a great alternative to post-training eggs on toast.

Here’s a frittata recipe I adapted from one of my favorite recipe websites, taste.com.au.

The last couple of years have seen the rise of kale. Kale has been crowned king in the green vegetable world, being touted as a super food and added to almost every dish, from green smoothies to kale salad, to kale chips (which are actually really delicious, super easy to make and a much healthier alternative to regular chips). Is there anything kale can’t do?

What about other greens? They have been moved to the back of the shelf, left to live in the shadow of King Kale (all hail Kale). It’s time to bring them back!

Spinach is a green leafy vegetable rich in nutrients. Popeye loved the stuff for good reason! A good source of vitamins K, A and C and B vitamins, spinach is also a good source of the antioxidants lutein and beta-carotene,

© S

hutte

rsto

ck.c

om


Margaret Mielczarek is the owner of Fuel Right Nutrition. She is a triathlete and has an APD, AN, and AccSD. www.fuelrightnutrition.com.au


1 serve provides: 787kJ (188cal), 17.4g protein, 12.4g total fat, 6.3g saturated fat, 1.3g carbohydrates, 321mg sodium.

makes

6

Margaret

SpinichMini

FrittataS

I’m bringing spinach back

method:

• Preheat the oven to 180 degrees Celsius and grease a muffin tray

• Remove stalks from spinach, rinse under cold water, squeeze out excess water and roughly chop the spinach

• Whisk eggs in a mixing bowl and add turmeric, salt and pepper to taste

• Add the spinach, mushrooms, capsicum, zucchini and cheese (tasty cheese and parmesan cheese) to the eggs

• Stir until well combined

• Spoon the mixture in to the muffin tray

• Bake for about 30minutes or until firm to touch

• Allow mini frittatas to cool on a wire rack before serving

• Sprinkle with parmesan cheese, serve and enjoy.

IngredIents:

• 8 eggs

• 60g baby spinach, stalks removed, roughly chopped

• 1 red or green capsicum, chopped

• 200g sliced mushrooms

• 1 zucchini, grated

• ½ cup parmesan cheese, low fat (have extra Parmesan cheese to sprinkle on to the mini frittatas at the end)

• 1 cup tasty cheese, reduced fat, grated

• 1 sprinkle salt and pepper

• 1 teaspoon (2g) turmeric


often still not enough. “i could have trained

a little more, i could have pushed a little

harder, and i could have eaten a little

better”. Triathletes are perfectionists and

we prepare so hard for our races. We

pursue our goals so vigorously and hold

onto them so tightly that when we don’t

achieve them we feel disappointment that

all our hard work was for nothing, as we

didn’t get that goal, target, or position. And

if we aren’t careful, that feeling of

disappointment can linger.

Scenario: An athlete has a goal of sub 10

hours; their previous best is 10:45. On race

day they achieved 10:00:07. But it isn’t

enough. Those 7 seconds eats away at

You trained for months. You

dedicated your ‘life’ to this

race. You sacrificed birthday

parties, nights out and sleep

ins. Weeks went by and all you can

remember doing is training, eating and

sleeping – and trying to hold down your

job and family in between! You trained so

hard for this race. You had done everything

possible for this to be the most amazing

race ever. And you did it! You are an

Ironman! Your friends and family think

you are super human for achieving such a

feat – something they would never think

possible for themselves.

But they have now moved on, and you

now have some time to reflect.

Underneath the thrill of finishing, there’s a

slight niggle of disappointment. You didn’t

achieve the race time you had trained so

hard for. Yes, you are proud that you got to

the start line – a feat that so many never

even get the chance to do. But there’s a

part of you that feels that lingering

disappointment. All your commitment,

effort, and sacrifices and still you didn’t

achieve your race time and your race goal.

And you just can’t get past it.

Most triathletes work in numbers; it’s

just what we do. We log distances, paces,

times, heart rate and effort. We compare

PBs, we analyse results and are critical.

We put so much pressure on ourselves to

achieve, that even when we do, this is

rACE dAyDisappointment

t e x t b y s a r a h g r o v e | p h o t o g r A p h y b y s h u T T e r s T o c k . c o M

Dealing with...


Holistic EndurancE

I could have trained a little more, I could have pushed a little harder, and I could have eaten a little better.

them. “What if i hadn’t stopped to tie my

shoe lace, what if i didn’t slow down to high

five my partner, what if….”

WHAT IF they actually appreciated

what they had just accomplished? What if

they looked for the positives first instead

of the negatives? What if things could

have actually gone the other way? What if

what they achieved was the best they

could do on that day? What if we didn’t

have to search for excuses?

But all this athlete can think about is

those 7 seconds. Seconds that they feel

robbed them of their dream. Seconds that

if they had their time again they would do

differently. They allowed those 7 seconds

to take away from their achievement –

which if they look from a positive

standpoint – is a 45 minute Personal Best!

We’ve all been there. Being over critical,

over-thinking, over-analysing and simply

being hard on ourselves. Don’t get me

wrong, I get disappointed too when a race

doesn’t go to plan, and I feel for athletes

when this happens to them. But the

difference is, I not only have a race plan, but

I have a post-race plan. Plans that can help

me evaluate my race and my athletes’

races – whether good or bad, so we can

learn from each race and become stronger

and more resilient athletes, and more

importantly, allows me to see the positives

in every race, despite the race outcome.

1. dOn’T bE SO hArd On yOUrSElFWhat does it mean if you didn’t reach your

goal? How does it make you feel? Do you

consider yourself a failure for not

achieving your goal? Do you feel like you

have let others down?

Most athletes would be judgmental

and hard on themselves because of their

unrelenting standards. They feel like they

let their Coach down, their friends down,

themselves down. They set their standards

so high that they feel like a failure if they

aren’t achieved. You need goals, as they

drive you, but think about WHY you have

the goal, not just the goal itself. If you

know your WHY, you won’t be so

judgmental if you do not reach the goal.

You won’t be so disappointed if your time

wasn’t want you had planned, and you

won’t feel guilty for letting others down.

You will simply find another way to

continue to work to achieve it. So pursue

your goals vigorously, but hold onto them

lightly – chase your goals, but hold onto

them lightly enough that if you don’t

reach them this time, they won’t drag

you down.

2. FInd ThE pOSITIvES In ThE nEGATIvESOk, so your race didn’t go to plan. You

didn’t have the race you wanted and you

didn’t achieve the time you had dreamed

of. But amongst all the negatives, search

for the positives. What worked well? What

would you replicate again? What made

you feel good? What are you proud of?

Write them down, as you will want to use

these again. It’s also a great way to remind

yourself that even if your overall race

didn’t go to plan, there were parts of your

race that did.

3. lEArn FrOm EACh rACE‘You cannot learn how to cook if someone

always cooks for you’ - Same principle

applies to athletes. So use each race as a

learning experience. Whether you

achieved your goal or not, as long as you

are learning from each experience, you are

on the track to success – a term I like to

call ‘failing to succeed’. So don’t be afraid

to fail, but also don’t accept it. And

accepting means learning. Did you go out

too hard? Did you stick to your nutrition/

hydration plan? Learn from each race and

you will become a better athlete for it.

4. dOn’T dWEll On ThE WhAT IFS Or COUld hAvESSimply put, don’t dwell on the past. If you

are dwelling on the past, your concentration

is heading in the wrong direction. Yes it’s

easy to focus on what could have been,

and using statements such as ‘i lost the

race here’. But reality is, you didn’t have it

in the first place, so you didn’t lose

anything. So don’t dwell on it, it serves no

purpose at all apart from detracting you

from forward progression. Use that energy

and focus to move forward.

5. lOOK AT hOW FAr yOU hAvE COmEThe longer we are in the sport, the harder

it can become to remember where we

started and why. What drove us to this

sport in the first place? What continues to

drive us today? So take the time to reflect

on why it is you ‘do’ triathlon? What drives

you? What motivates you? What inspires

you? You will often find it’s not the race

result that drives you, it’s something much

deeper, and when you can determine

WHY, you may just realise that you aren’t

so disappointed after all.

6. re-eValUate and reFocUsUse your time post-race to re-evaluate

and refocus. If your race didn’t go to plan,

that’s OK. Simply re-evaluate and refocus

to determine your plan for your next goal

or race. Whether it’s to achieve a PB,

podium, qualify for the world

championship, or simply to love racing and

enjoy the sport. Post-race is the perfect

time to re-evaluate, check in and

understand your goals and motivations.

And remember, people change and goals

change. The goals you once had may not

be the goals you have for your next race, or

your next season. So don’t feel like you

have to keep the same goal.

TIpS FOr bEATInG post-race disappointment6

© MSJ/ITU


Holistic EndurancE

So next time you feel disappointment

after a race, take the time to find the

positives in the negatives, learn from the

race, don’t dwell on what ifs, look back at

how far you have come and re-evaluate

and refocus.

And finally, is it possible to avoid

disappointment in the first place? Or would

that mean setting your goals so low that

you always achieve them? And therefore

not really reaching your full potential?

I ask athletes to ensure they are setting

realistic goals and expectations of

themselves. Yes, goals should scare you a

little, but they have to be realistic and

within achievable time frames. So, often

coaches see athletes come into the sport

and want to achieve huge goals in just 12

– 18 months. They compare themselves to

others who have been in the sport for

years, without knowing their history,

journey, goals or motivations. So compare

yourself to yourself, and not others. Set

goals that are for you, not about anyone

else. You don’t have to aim to be the best

in your age group, or qualify for Kona, or

PB every single race. Setting realistic goals

means finding goals that drive you,

motivate you, but most importantly excite

you! Then be prepared to put in the hard

work that is required to achieve those

goals. And be ready with the points above

if, for whatever reason, you don’t achieve

them first time round.

TIpS FOr AvOIdInG post-race disappointment6

1. Set realistic goals (smart goals)

2. Don’t compare yourself to others

3. Don’t compare race times to other

courses/events

4. Re-evaluate your goals/times based

5. Focus on the process, not the result

6. ENJOY what you do!

Is the 'standard'training approach

not workingfor you?

Be one of the first 10 athletes to email:[email protected] to redeem before Nov 30th 2015.

We cover everything from training principles, gut health,nutrition, recovery, mental preparation, goal setting & hormones.

Expect action steps and accountability to keep you on track.

FREE Coaching Wellness Consultation

SArAh GrOvE Sarah is a Triathlon Performance Coach with Holistic Endurance and competes competitively at all levels of triathlon. As a coach, Sarah works with athletes of all abilities from beginner to Ironman athletes, with a passion for developing, guiding and supporting athletes from the ground up to help them achieve their triathlon and lifestyle goals utilising holistic principles for optimal performance outcomes while maintaining a balanced, nourished and happy life. www.holisticendurance.com.au

Racing itself is amazing. The feelings

and emotions running down the finishing

shoot and crossing the line cannot be

replaced or replicated in any way. It is truly

an amazing experience. So don’t let your

disappointment over shadow that

experience. Your triathlon journey is not

simply about crossing the finishing line,

earning that medal or achieving a PB.

Each race should allow you to become a

stronger athlete and person, more resilient

and resourceful. You will appreciate and

respect some of the simple things in life

because you had to sacrifice some of

these to reach your goal.

DIET WHEY SHRED MAX PRO SHRED MAX BAR

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Youth and junior

STrOnGt e x t A n d p h o t o g r A p h y M I c h e l l e h e M l e y

give adults. While as the children get older

they can be integrated in with some of the

adult sessions, I am a big believer that you

can better cater for the needs of the

junior/adolescent athlete with separate,

skills based sessions aimed specifically to

the age group. Another thing to note:

twelve year olds will not benefit solely

from being given a ‘program’ to follow in

their own time like an adult triathlete (I see

this all the time and cringe!), they need

demonstration of skills, along with constant

feedback and interaction to make it

enjoyable and so they improve.

The main focus with juniors should be

fun, games based sessions that have the

kids falling in love with the sport. The

following junior specific coaching

approaches make for highly engaging

sessions that keep the kids coming back

for more week after week:

high Participation – Plan for your sessions to

be interactive, where more often than not

the participants are MOVING! The more

active you can make the session the more

engaged the children are, the better they

learn and you are minimising your chances

of behaviour issues (I’m sure there is

research that proves the longer kids stand in

a line at sporting activities, the more likely

they are to start whacking each other!). Be

organised and have your session planned

and equipment set up at the start of the

session, so you can seamlessly move

through the activities without any

unnecessary delays.

Welcome to the first edition

of the new Junior/Youth

triathlon coaching section

of this magazine.

With more and more organisations and

clubs around the country rolling out junior

specific programs, I am really excited

to be involved and hope I can offer you

valuable insights and inspiration for your

own initiatives.

Triathlon is a very unique sport in that it

is so young. Most current coaches and

competitors began their triathlon careers

as adults and we are only now seeing the

first wave of competitors come through

the ranks who ‘grew up’ as triathletes. By

this, I mean they participated in triathlon

as young children rather than being

recruited to the sport from a swimming,

cycling or running background in their

mid-late teens.

This offers coaches of junior programs

the opportunity to create their own path,

as many don’t have preconceived notions

of what a junior triathlon program should

look like. Therefore, once coaching they

simply re-hash a variety of games and

drills that they enjoyed and found useful

as a kid. Easy! This concept is not so

clear-cut in triathlon.

Before we get stuck into the main

content of this first article, let me briefly

introduce myself. My name is Michelle

Hemley and I am absolutely passionate

about triathlon and active lifestyles.

My professional background is in Physical

Education Teaching, Exercise Physiology

and Sport Development, I have been

involved with Triathlon for 12 years, am a

nine time Ironman finisher and I began my

junior triathlon coaching career in my

home state of WA working with the

School Sport WA Team, Triathlon WA’s

Triathlon Excellence Squad and various

school and Tri-Star programs.

To cut a long story short, I now live in

beautiful Torquay and run my own sport

development and coaching company.

Three years ago, we ran our first Junior

Triathlon program, an eight week

introduction to the sport for primary

school aged children in Geelong.

We had eight participants and one

coach - me! Fast forward to today and

we have put nearly 300 juniors through

our triathlon specific programs and I’m

proud to say, that many of the original

participants are still hanging around in

our squads. At the time of writing this

article, our Term 4 ‘Swim, Ride, Run FUN

- Junior Triathlon Programs’ are nearly

sold out and we will have eight coaches

involved in conducting our fun, safe and

inclusive programs.

So how did we grow like this and what

considerations need to be taken into

account when setting up your own junior

triathlon program?

JUnIOr SpECIFIC COAChInG ApprOAChESAs I mentioned in the introduction, a junior

program should be specific to juniors, not

simply a watered down version of what we

Starting


STrOnG

inclusive - Inclusive sessions simply mean

you can cater and challenge all abilities

within the one session. This goes hand in

hand with high participation, as you don’t

want the faster kids always waiting

around or the less advanced kids feeling

like they are holding everyone up. A simple

way to do this is to use time rather than

distance in your activities. For example,

run a ten minute challenge and see how

many loops the juniors can do of a marked

cycle and run course. This is a challenge

for everybody, they get to practice

transition skills and mounts/dismounts,

plus nobody is waiting around.

skill development through games – Games

are a fantastic way to practice skills, more

highly engaging than drills and when

structured correctly, can achieve the high

participation you are after for a fun junior

session. In a future article, I will details

some of my favourite triathlon specific

games for juniors.

safe Practices – Children do not have the

same self-awareness as adults, so you

need to ensure that sessions are set up

with the upmost care in an environment

where potential accidents are minimal.

Develop a basic risk management

template which foresees possible future

mishaps and plan for how you are going to

avoid them.

ChOICE OF COAChESWhen we look at triathlon coaches,

everyone has a specialty; some work with

long course athletes, some are purely

on-line while other run squads, while other

coaches may be more beginner athlete

orientated. So don’t presume that the

awesome triathlon coach who had 10

Kona qualifiers last year can handle that

group of 20 excited eight-year olds and

get the most out of them! I would highly

recommend sourcing coaches that are

specific to the needs of your junior

programs, so the athletes are able to have

the highest quality session possible. Work

with your coaches strengths and match

accordingly. For example, in our programs I

use qualified Physical Education teachers

to conduct any program that have more

than 10 participants, as these people are

specifically trained in developing physical

skills and group management. I also have

a specialist cycling/draft legal coach who

takes our teenage athletes for cycling

skills sessions. By having everyone working

in their special interests and areas of

expertise, you are creating a better

program for everyone.

create a long-term pathwaY OF InvOlvEmEnTRemember, our aim for junior programs is

to expose the kids to the sport so they

want to keep competing. So when the

junior program finishes, you need

somewhere for them to go! Make sure

there is a pathway for your juniors to stay

involved and develop in sport.

my development pathway looks a little like this:Primary school Aged (Grassroots

engagement): The focus here is

engagement, fun and skill development.

We want the kids to fall in love with the

sport and utilise a lot of high participation

games. As well as junior specific programs

for this age group that run in Term 1 & 4,

we offer year round swim squads and

running groups that the children can

attend casually.

secondary school Aged (Development):

The focus here is still on engagement,

plus skill development becomes more

progressed as they get older and start to

use more advanced equipment. A major

focus at this time is retention as the

teenage drop-out rate from sport is high

so the more social, challenging and fun

you can make these sessions, the more

likely the teenager is to stick around. Even

though at this age it is easy to integrate

teenagers into your adult program, I have

found great success in keeping at least a

few sessions a week separate and purely

for this group. Think of this age group as a

‘transition’ with its own needs and entity.

Adult streams: Adult triathlon participation

can be broken down into three streams; 1)

Participation 2) Performance (Age Group)

and 3) Performance – Professional. A well

rounded triathlon program will have a

pathway for the athletes to continue to

participate and compete in triathlon

however they see fit. Be honest, if you

don’t run these sorts of services yourself,

make sure you know the local programs

and coaches you can feed the athletes to

once they are at a certain stage.

rElATIOnShIpS WITh OThEr SpOrTSIt is very unusual to see a junior triathlete

patriciate in the sport as their sole activity,

be prepared to have kids stepping in and

out of your triathlon programs around

other club and school sport

commitments. Positive relationships with

local sporting clubs will only benefit your

junior triathlon programs, particularly

when these sports start to understand you

are not trying to poach athletes and

triathlon training enhances the child’s

ability to run out a soccer game. Take the

time to nurture these relationships.

Remember, at this age it is not about

getting kids to commit to the sport full-on,

it is to develop skills and expose them to

positive triathlon experiences so they keep

coming back. We have great relationships

with many sporting clubs in Geelong and

Torquay who promote our Junior Triathlon

programs as a way to keep fit over

summer. I have many junior athletes

whom I see in Term 4 every year, once

footy/netball/hockey/soccer is in the

off-season.

I hope you found these tips useful.

Good luck with setting up your junior

triathlon initiatives, it is so refreshing to see

the youngsters enjoy the sport and the things

they come out with will have you in stiches.

In conclusion, I believe triathlon is a

fantastic sport to expose kids to as it

offers high health benefits and social

connections, can be done in their own

time around other commitments as they

get older, is focussed on individual

challenges and most importantly, they can

keep participating in triathlon right into

their adult years.

If we can make our junior programs

safe, inclusive, highly engaging and fun,

then the future of our sport looks very

bright indeed.


The Swimming Specialists

®

SOLEMOTIVE.COM

TRIATHLON & MULTISPORTwww.triresponse.com.au

TRG

2 OLYMPIC DISTANCES

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TRI FULL_final1509v3.pdf 1 16/09/2015 2:44 pm


14 WEEK

t e x t b y X a v I e r c o P P o c k

If you’d like any more information or a customised program, contact [email protected]

You’ve decided to do a 70.3

Distance Race. Here is a 14-

week program to help you on

your way. The best advice I

can give you before you start this program

is to be honest with yourself. Follow the

program from the first session until race

day to give yourself the best chance of

getting your best result.

Make sure you do your easy sessions

EASY and always pace yourself on your

speed and strength sessions so that your

last effort is the same pace as your first.

Fading throughout the efforts does not

help you get faster or stronger.

As the program progresses, there are a

few ‘testers’ within so you can get a gauge

of your improvements. Stick to these

sessions to test yourself and be patient

and consistent on the remainder.

The following program can be followed

by a beginner right through to an

experienced athlete. This generic style

program gives you an indication of what is

required to improve based around

approximately 10 to 17 hours of training.

Of course like any training program, the

best program is one that is tailored to suit

your life, and many coaches can offer this

solution for you.

The program structure is all based

around perceived effort and is written as

easy/medium/hard/max.

MAX is your maximum effort over the

duration of the session. A max 1km run

effort will be faster than a 5km MAX effort

as you are able to hold a higher intensity

over a shorter distance.

Hard is between 85-95% of your max

effort, some like to call it Race Pace. So if

your 5km run is 25min, hard would equate

to 27min for the same distance.

Medium is a pace that you can

maintain all day. A pace that enables you

to talk, however after a while into the

session, you do start to puff.

Easy has no speed, these sessions are

there to help you get a base, aid with

active recovery or simple keep the feel for

the discipline you are completing that

session in.

Brought to you by

© Shutterstock.com

The difference between undulations and hills is:Riding – Undulation between 15 to 30

seconds where you can stay strong

through the duration

Hill – takes longer then 1 minute to climb

and usually you are in the small chain ring

on the front.

Running – Undulation includes some

ascents and descents where you get

frequent/short recovery and the gradient

is not overly steep

Hill – A longer sustained effort over a

harder gradient that you can run up the

entire way.

One thing about training and racing is

that you are never going to achieve your

potential if you are continually getting

injured. What I see as the highest cause of

injury is athletes simply going too hard on

their easy sessions.

Of course there are many different

ways to train or coach with HR, Power etc.

However, at TEAM Tri Coaching, we get

the athlete to learn his or her own body

capabilities by working to the above

effort terms.

Enjoy your day off training and use

these to get your body treated or simply

do some stretching or have a sleep in.

Training Program - Half Iron-Distance (70.3) Race

For the following program, we simply

do three phases of training. One base

phase, one strength and speed phase which

combines hills and speed and then one

speed phase as we head into your race.

Each of these phases is as important to

each other, so don’t discount any of them.

There is a recovery week in week 5.

They way the program is built always

starts off very easy and builds from there.

We then add some hills for strength and

some pure speed sessions, before we

purely just do speed heading into the race.

After that recovery week we build for

the next 5 weeks and then taper into your

race. This can be a little different to the

stock standard 3-week build, 1-week

recovery, however with this program is

starting small and easy, and it is not

always necessary for a recovery week

after week 3.

Heading into your race, the volume

greatly reduces and the intensity

increases. This is often the danger period

for athletes as the risk of injury can be

higher due to being fresher and wanting to

test out where the body is.

My advice on this is: save it for race day.

Once you get through all the training

you can confidently get to race day ready

to perform at your peak.


monday Tuesday Wednesday Thursday Friday Saturday Sunday

week 3 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5k easy continual 3hrs incl undualtion course 1hr 15min easy

10 x 2min hard/2min easy 16 x 50m as 3 easy/1hard 15 sec b/t 10 x 3min pushing your hardest gear just ride the undualtions4 x 500m as 100m hard/400m easy 1min b/t c/d to 1hr 12 x 50m as 2 easy/1hard 15 sec b/t cadence to be approx 65-70rpm no intensity300m c/d as 100m free/50m kick/50m back/100m free 20min easy run following bike session 8 x 50m as 1 easy/1hard 15 sec b/t 2min easy spin b/t cadence approx 95-100 20min easy off bike

4 x 50m all hard 15 sec b/t c/d to 1hrpm - run Speed session 300m c/d as 100m free/50m kick/50m back/100m free 20min easy run following bike session30min easy pm - run Speed session

30min easy


week 4 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5k continual as 3 - 3.5hrs incl some hills 1hr 25min incl some hills

5 x 1min hard 100rpm/1min easy 200m as 50m hard/150m easy 1min rest 8 x 4min pushing your hardest gear 500m race pace start work up and over the hills just run them, no intensity here

1k Time trial 5 x 5min hard normal cadence/5min easy b/t 200m as 100m hard/100m easy 1min rest cadence to be approx 65-70rpm 1500m easy 25min easy off bike

10 x 50m HARD 15 sec b/t 25min easy run following bike 200m as 150m hard/50m easy 1min rest 2min easy spin b/t cadence approx 95-100300m c/d as 100m free/50m kick/50m back/100m free 200m hard 1min rest c/d to 1hr

pm - run Speed session 500m easy continual 25min easy run following bike40min incl 300m c/d as 100m free/50m kick/50m back/100m free pm - run Speed session6 x 500m all hard 40min easy1min stationary rest b/t5min easy c/d and stretch


week 5 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5k continual as 3.5 - 4hrs incl hills 1hr 35min incl some hills

8 x 5min hard/3min easy 5 x 100m all HARD with 6 x 5min pushing your hardest gear 800m race pace start stay seated on climbs run up & over strong

6 x 400m all as 200m HARD/200m easy 1min b/t c/d to 1hr 30min 1min rest, 45 sec rest, 30 sec rest, 15 sec rest cadence to be approx 65-70rpm 1700m easy continual push 1 gear harder than comfortable easy on flats and downs

30min easy run following bike session repeat x 3 2min easy spin b/t cadence approx 95-100 30min easy run following bike300m c/d as 100m free/50m kick/50m back/100m free c/d to 1hr

300m c/d as 100m free/50m kick/50m back/100m free pm - run Speed session 30min easy run following bike session45min incl 10min warm up jog (easy) pm - run Speed session5 x 1k all at 85% max effort - being consistent through all 45min easy

1min stationary rest b/t5min easy c/d and stretch


week 6 Swim Bike/run Swim Bike/run Swim Bike/run run day1hr easy/ 10min easy off bike 300m w/up as 100m free/50m kick/50m back/100m free 1hr easy/10min easy off bike 1.5 - 2hrs easy 1hr 20min easy on flat

1k easy continual swim 10min easy following rideRecoveryWeek 10 x 200m easy paddles/bouy 1min b/t

pm pm30min easy run 300m c/d as 100m free/50m kick/50m back/100m free 30min easy


week 1 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr easy bike ride/ 10min easy run off bike 300m w/up as 100m free/50m kick/50m back/100m free 1hr easy bike ride/ 10min easy run off bike 2k easy continual 2 - 2.5hrs easy/10min easy run off bike 1hr easy

15 x 100m easy 15 sec bt 4 x 50m HARD 15 sec b/t300m c/d as 100m free/50m kick/50m back/100m free 200m easy paddles/bouy 1min rest

repeat x 5300m c/d as 100m free/50m kick/50m back/100m freepm30min easy run


week 2 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2k easy continual 2.5 - 3hrs easy 1hr 10min easy

15 x 100m as 1 easy/1 hard 15 sec b/t 10 x 1min hard/1min easy 10 x 2min pushing your hardest gear 15min easy off bikeuse your easy as an active recovery c/d to 1hr 1.5k easy continual cadence to be approx 65-70rpm300m c/d as 100m free/50m kick/50m back/100m free 15min easy run following bike session 2min easy spin b/t cadence approx 95-100

300m c/d as 100m free/50m kick/50m back/100m free c/d to 1hr15min easy run following bike session

pm35min easy run


training program


week 3 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5k easy continual 3hrs incl undualtion course 1hr 15min easy

10 x 2min hard/2min easy 16 x 50m as 3 easy/1hard 15 sec b/t 10 x 3min pushing your hardest gear just ride the undualtions4 x 500m as 100m hard/400m easy 1min b/t c/d to 1hr 12 x 50m as 2 easy/1hard 15 sec b/t cadence to be approx 65-70rpm no intensity300m c/d as 100m free/50m kick/50m back/100m free 20min easy run following bike session 8 x 50m as 1 easy/1hard 15 sec b/t 2min easy spin b/t cadence approx 95-100 20min easy off bike

4 x 50m all hard 15 sec b/t c/d to 1hrpm - run Speed session 300m c/d as 100m free/50m kick/50m back/100m free 20min easy run following bike session30min easy pm - run Speed session

30min easy


week 4 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5k continual as 3 - 3.5hrs incl some hills 1hr 25min incl some hills

5 x 1min hard 100rpm/1min easy 200m as 50m hard/150m easy 1min rest 8 x 4min pushing your hardest gear 500m race pace start work up and over the hills just run them, no intensity here

1k Time trial 5 x 5min hard normal cadence/5min easy b/t 200m as 100m hard/100m easy 1min rest cadence to be approx 65-70rpm 1500m easy 25min easy off bike

10 x 50m HARD 15 sec b/t 25min easy run following bike 200m as 150m hard/50m easy 1min rest 2min easy spin b/t cadence approx 95-100300m c/d as 100m free/50m kick/50m back/100m free 200m hard 1min rest c/d to 1hr

pm - run Speed session 500m easy continual 25min easy run following bike40min incl 300m c/d as 100m free/50m kick/50m back/100m free pm - run Speed session6 x 500m all hard 40min easy1min stationary rest b/t5min easy c/d and stretch


week 5 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5k continual as 3.5 - 4hrs incl hills 1hr 35min incl some hills

8 x 5min hard/3min easy 5 x 100m all HARD with 6 x 5min pushing your hardest gear 800m race pace start stay seated on climbs run up & over strong

6 x 400m all as 200m HARD/200m easy 1min b/t c/d to 1hr 30min 1min rest, 45 sec rest, 30 sec rest, 15 sec rest cadence to be approx 65-70rpm 1700m easy continual push 1 gear harder than comfortable easy on flats and downs

30min easy run following bike session repeat x 3 2min easy spin b/t cadence approx 95-100 30min easy run following bike300m c/d as 100m free/50m kick/50m back/100m free c/d to 1hr

300m c/d as 100m free/50m kick/50m back/100m free pm - run Speed session 30min easy run following bike session45min incl 10min warm up jog (easy) pm - run Speed session5 x 1k all at 85% max effort - being consistent through all 45min easy

1min stationary rest b/t5min easy c/d and stretch


week 6 Swim Bike/run Swim Bike/run Swim Bike/run run day1hr easy/ 10min easy off bike 300m w/up as 100m free/50m kick/50m back/100m free 1hr easy/10min easy off bike 1.5 - 2hrs easy 1hr 20min easy on flat

1k easy continual swim 10min easy following rideRecoveryWeek 10 x 200m easy paddles/bouy 1min b/t

pm pm30min easy run 300m c/d as 100m free/50m kick/50m back/100m free 30min easy


week 1 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr easy bike ride/ 10min easy run off bike 300m w/up as 100m free/50m kick/50m back/100m free 1hr easy bike ride/ 10min easy run off bike 2k easy continual 2 - 2.5hrs easy/10min easy run off bike 1hr easy

15 x 100m easy 15 sec bt 4 x 50m HARD 15 sec b/t300m c/d as 100m free/50m kick/50m back/100m free 200m easy paddles/bouy 1min rest

repeat x 5300m c/d as 100m free/50m kick/50m back/100m freepm30min easy run


week 2 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2k easy continual 2.5 - 3hrs easy 1hr 10min easy

15 x 100m as 1 easy/1 hard 15 sec b/t 10 x 1min hard/1min easy 10 x 2min pushing your hardest gear 15min easy off bikeuse your easy as an active recovery c/d to 1hr 1.5k easy continual cadence to be approx 65-70rpm300m c/d as 100m free/50m kick/50m back/100m free 15min easy run following bike session 2min easy spin b/t cadence approx 95-100

300m c/d as 100m free/50m kick/50m back/100m free c/d to 1hr15min easy run following bike session

pm35min easy run



week 8 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5 - 3hrs on flat incl 1hr 40min incl hills

last 30min above race effort 400m easy paddles/bouy 30sec rest 10 x 2min pushing your hardest gear 2k easy continual 4 x 15min above race intensity run up & over10 x 200m as 1 hard/ 1 easy 1min b/t 200m race effort with paddles 30 sec rest cadence to be approx 65-70rpm 15min easy b/t easy on flats and downs10 x 50m HARD 15 sec b/t 20min easy off bike 100m above race pace 1min rest 2min easy spin b/t cadence approx 95-100 20min easy run off bike

repeat x 3 Optional300m c/d as 100m free/50m kick/50m back/100m free 300m c/d as 100m free/50m kick/50m back/100m free 1hr easy bike post run for recovery

20min easy run following bike pm - run Speed session pm - run Speed session50min incl 10min warm up jog (easy) 40min easy3 x 2k both at 85% max effort - being consistent through all1min stationary rest b/t5min easy c/d and stretch


week 9 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 3 - 3.5hrs on flat incl 1hr 50min incl hills

5 x 200m easy paddles/bouy 1min rest 10 x 1min HARD/1min easy 4 x 8min pushing your hardest gear 2.5k incl from 1 - 2hrs at race intensity run up & over

5 x 100m med effort 30 sec b/t then last 30min at race effort 2 x 1k pull/paddles 1min b/t cadence to be approx 65-70rpm 300m above race pace then from 2.5 - end above race intensity easy on flats and downs

10 x 50m as 1 MAX/1 easy 15 sec b/t 25min off bike as 15min as race pace/10min easy 400m race pace effort 2min easy spin b/t cadence approx 95-100 500m race pace

6 x 50m hard 15 sec b/t c/d to 1hr 1700m easy 25min off bike as 10min at race pace300m c/d as 100m free/50m kick/50m back/100m free 25min off bike at your ideal race pace 15min VERY easy Optional

300m c/d as 100m free/50m kick/50m back/100m free 1hr easy bike post run for recoverypm - run Speed session pm - run Speed session55min incl 10min warm up jog (easy) 45min incl 10min warm up jog (easy)last 30min just above race pace find a hill 200-300m long and do 4 repeats

Work at 95% up hill, VERY easy on down5min easy c/d and stretch Be consistent across all efforts


week 10 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 3.5 - 4hrs on flat incl 2hrs incl Hills

500m easy continual 1min rest 5 x 3min hardest gear at 65-70rpm 3min easy 100rpm 8 X 50m as 25m MAX/25m easy 15 sec b/t 3 x 10min pushing your hardest gear 2.5k incl from 1 - 1.5hrs at race intensity run up & over

3 x 200m race pace efforts 1min rest b/t then last 30min as race effort cadence to be approx 65-70rpm 500m above race pace then from 3hrs til end above race intensity easy on flats and downs

500m easy continual 1min rest 30min off bike as 20min at race pace/10min easy 100m paddles/bouy 15 sec rest 2min easy spin b/t cadence approx 95-100 500m race pace

4 x 100m above race pace efforts 30 sec b/t 200M paddles/bouy 15 sec rest c/d to 1hr 1500m easy 30min off bike as 15min at race pace300m c/d as 100m free/50m kick/50m back/100m free 300M paddles/bouy 15 sec rest 30min off bike at your ideal race pace 15min VERY easy Optional

400M paddles/bouy 15 ssec rest 1hr easy bike post run for recoverypm - run Speed session 300M paddles/bouy 15 sec rest pm - run Speed session1hr incl 200M paddles/bouy 15 sec rest 50min incl 10min warm up jog (easy)4 x 2k above race pace efforts 100m paddles/bouy 15 sec rest 10 x 500m above race pace1min stationary b/t 30 sec rest b/t each5min easy c/d and stretch 300m c/d as 100m free/50m kick/50m back/100m free Be consistent across all efforts

5min easy c/d and stretch


week 7 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 1.5k easy continual 2 - 2.5hrs on flat incl 1hr 30min incl hills

20 x 100m hard with descending recovery 5 x 5min hard efforts/5min easy spin b/t 5 x 5min pushing your hardest gear 4 x 10min above race intensity run up & over1min, 45 sec, 30 sec, 15 sec - then back to 1min 12 x 200m as odds paddles/bouy easy 30 sec rest cadence to be approx 65-70rpm 20min easy b/t easy on flats and downs300m c/d as 100m free/50m kick/50m back/100m free 15min easy run following bike evens HARD free 1min rest 2min easy spin b/t cadence approx 95-100 15min easy run off bike

c/d to 1hr300m c/d as 100m free/50m kick/50m back/100m free 15min easy run following bike

pm - run Speed session pm - run Speed session45min incl 10min warm up jog (easy) 35min easy3 x 1k all at 85% max effort - being consistent through all1min stationary rest b/t5min easy c/d and stretchcompare times from week 4 for improvement


training program


week 8 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 2.5 - 3hrs on flat incl 1hr 40min incl hills

last 30min above race effort 400m easy paddles/bouy 30sec rest 10 x 2min pushing your hardest gear 2k easy continual 4 x 15min above race intensity run up & over10 x 200m as 1 hard/ 1 easy 1min b/t 200m race effort with paddles 30 sec rest cadence to be approx 65-70rpm 15min easy b/t easy on flats and downs10 x 50m HARD 15 sec b/t 20min easy off bike 100m above race pace 1min rest 2min easy spin b/t cadence approx 95-100 20min easy run off bike

repeat x 3 Optional300m c/d as 100m free/50m kick/50m back/100m free 300m c/d as 100m free/50m kick/50m back/100m free 1hr easy bike post run for recovery

20min easy run following bike pm - run Speed session pm - run Speed session50min incl 10min warm up jog (easy) 40min easy3 x 2k both at 85% max effort - being consistent through all1min stationary rest b/t5min easy c/d and stretch


week 9 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 3 - 3.5hrs on flat incl 1hr 50min incl hills

5 x 200m easy paddles/bouy 1min rest 10 x 1min HARD/1min easy 4 x 8min pushing your hardest gear 2.5k incl from 1 - 2hrs at race intensity run up & over

5 x 100m med effort 30 sec b/t then last 30min at race effort 2 x 1k pull/paddles 1min b/t cadence to be approx 65-70rpm 300m above race pace then from 2.5 - end above race intensity easy on flats and downs

10 x 50m as 1 MAX/1 easy 15 sec b/t 25min off bike as 15min as race pace/10min easy 400m race pace effort 2min easy spin b/t cadence approx 95-100 500m race pace

6 x 50m hard 15 sec b/t c/d to 1hr 1700m easy 25min off bike as 10min at race pace300m c/d as 100m free/50m kick/50m back/100m free 25min off bike at your ideal race pace 15min VERY easy Optional

300m c/d as 100m free/50m kick/50m back/100m free 1hr easy bike post run for recoverypm - run Speed session pm - run Speed session55min incl 10min warm up jog (easy) 45min incl 10min warm up jog (easy)last 30min just above race pace find a hill 200-300m long and do 4 repeats

Work at 95% up hill, VERY easy on down5min easy c/d and stretch Be consistent across all efforts


week 10 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 3.5 - 4hrs on flat incl 2hrs incl Hills

500m easy continual 1min rest 5 x 3min hardest gear at 65-70rpm 3min easy 100rpm 8 X 50m as 25m MAX/25m easy 15 sec b/t 3 x 10min pushing your hardest gear 2.5k incl from 1 - 1.5hrs at race intensity run up & over

3 x 200m race pace efforts 1min rest b/t then last 30min as race effort cadence to be approx 65-70rpm 500m above race pace then from 3hrs til end above race intensity easy on flats and downs

500m easy continual 1min rest 30min off bike as 20min at race pace/10min easy 100m paddles/bouy 15 sec rest 2min easy spin b/t cadence approx 95-100 500m race pace

4 x 100m above race pace efforts 30 sec b/t 200M paddles/bouy 15 sec rest c/d to 1hr 1500m easy 30min off bike as 15min at race pace300m c/d as 100m free/50m kick/50m back/100m free 300M paddles/bouy 15 sec rest 30min off bike at your ideal race pace 15min VERY easy Optional

400M paddles/bouy 15 ssec rest 1hr easy bike post run for recoverypm - run Speed session 300M paddles/bouy 15 sec rest pm - run Speed session1hr incl 200M paddles/bouy 15 sec rest 50min incl 10min warm up jog (easy)4 x 2k above race pace efforts 100m paddles/bouy 15 sec rest 10 x 500m above race pace1min stationary b/t 30 sec rest b/t each5min easy c/d and stretch 300m c/d as 100m free/50m kick/50m back/100m free Be consistent across all efforts

5min easy c/d and stretch


week 7 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 1.5k easy continual 2 - 2.5hrs on flat incl 1hr 30min incl hills

20 x 100m hard with descending recovery 5 x 5min hard efforts/5min easy spin b/t 5 x 5min pushing your hardest gear 4 x 10min above race intensity run up & over1min, 45 sec, 30 sec, 15 sec - then back to 1min 12 x 200m as odds paddles/bouy easy 30 sec rest cadence to be approx 65-70rpm 20min easy b/t easy on flats and downs300m c/d as 100m free/50m kick/50m back/100m free 15min easy run following bike evens HARD free 1min rest 2min easy spin b/t cadence approx 95-100 15min easy run off bike

c/d to 1hr300m c/d as 100m free/50m kick/50m back/100m free 15min easy run following bike

pm - run Speed session pm - run Speed session45min incl 10min warm up jog (easy) 35min easy3 x 1k all at 85% max effort - being consistent through all1min stationary rest b/t5min easy c/d and stretchcompare times from week 4 for improvement

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week 12 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 300m w/up as 100m free/50m kick/50m back/100m free 45min bike incl 3hrs on similar terrain to race course 1hr 40mn incl

4 x 50m build to hard 30 sec b/t last 1hr at race effort 5 x 2min build to hard - 3min easy b/t 3k continual incl incl last 2hr at race pace last 45min at race pace

500m as 150m above race pace/350m race pace 5 x 400m med effort paddles/bouy 1min b/t 1.5k race pace effort

2min rest 30min off bike at your ideal race pace 10min off bike as your race pace 1.5k easy 30min off bike as 20min at race pacerepeat 300m c/d as 100m free/50m kick/50m back/100m free 10min very easy300m c/d as 100m free/50m kick/50m back/100m free Optional

1hr easy bike post run for recoverypm - run Speed session1hr incl10k above race pace effort5min easy c/d and stretch


week 13 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 45min bike incl 1hr 30min incl 1hr 20min incl

5 x 3min Above race pace efforts - 2min easy spin b/t 5 x 2min build to hard - 3min easy b/t 2.5k incl 3 x 20min above race pace efforts last 1hr at race pace

5 x 200m all as 100m HARD/100m easy 20 x 100m HARD paddles/bouy 1min b/t 1k race pace effort 10min easy b/t

1min b/t 20min off bike at your ideal race pace 10min off bike as your race pace 1500m easy continual

10 x 50m HARD 15 sec b/t 300m c/d as 100m free/50m kick/50m back/100m free Optional15min off bike incl 1hr easy bike post run for recovery

300m c/d as 100m free/50m kick/50m back/100m free 10min above race pacepm - run Speed session 5min VERY easy45min incl 10min warm up jog (easy)5 x 1k efforts above your race pace effort 1min stationary b/t efforts5min easy c/d and stretch


week 14 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 45min bike incl 1st session 1.9/90/21.1

5 x 3min Above race pace efforts - 2min easy spin b/t 5 x 2min build to hard - 3min easy b/t 15min run incl

20 x 50m as 3 easy/ 1mmax 10 x 50m HARD 1min b/t 5 x 100m run throughs15 sec b/t 20min off bike at your ideal race pace 10min off bike as your race pace 200m easy walk recovery

300m c/d as 100m free/50m kick/50m back/100m free300m c/d as 100m free/50m kick/50m back/100m free After run - 30min bike incl

5 x 1min Build to MAX effortpm - run Speed session 2min easy spin b/t30min incl3 x 1k efforts above your race pace effort 1min stationary b/t efforts5min easy c/d and stretch


week 11 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 4hrs on similar terrain to race course 1hr 50min incl

12 x 100m as 2 easy/1hard 15 sec b/t last 45min at race effort 500m paddles/bouy/band 1min reat 5 x 5min hard efforts/5min easy b/t 3k incl incl last 1hr 30min at race pace last 30min at your race pace8 x 100m as 1 easy/1hard 15 sec b/t 500m paddles/bouy 1min rest c/d to 1hr 1k Race pace effort

4 x 100m hard 15 sec b/t 30min off bike as 25min at race pace/5min easy 500m paddles only 1min rest 2k easy 30min off bike as 20min at race pace

10 x 100m HARD bouy/band 30 sec b/t 10min very easy Optional300m c/d as 100m free/50m kick/50m back/100m free 300m c/d as 100m free/50m kick/50m back/100m free 30min off bike at your ideal race pace 1hr easy bike post run for recovery

pm - run Speed session pm - run Speed session1hr incl 55min incl 10min warm up jog (easy)8k at race pace effort find a hill 200-300m long and do 5 repeats

Work at 95% up hill, VERY easy on down5min easy c/d and stretch Be consistent across all effortscompare times from week 8 for improvement 5min easy c/d and stretch

remember you’ve already done all the hard work, now it’s time to relax, get a good night sleep, eat up and most importantly enjoy it! rACE dAy


training program


week 12 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 300m w/up as 100m free/50m kick/50m back/100m free 45min bike incl 3hrs on similar terrain to race course 1hr 40mn incl

4 x 50m build to hard 30 sec b/t last 1hr at race effort 5 x 2min build to hard - 3min easy b/t 3k continual incl incl last 2hr at race pace last 45min at race pace

500m as 150m above race pace/350m race pace 5 x 400m med effort paddles/bouy 1min b/t 1.5k race pace effort

2min rest 30min off bike at your ideal race pace 10min off bike as your race pace 1.5k easy 30min off bike as 20min at race pacerepeat 300m c/d as 100m free/50m kick/50m back/100m free 10min very easy300m c/d as 100m free/50m kick/50m back/100m free Optional

1hr easy bike post run for recoverypm - run Speed session1hr incl10k above race pace effort5min easy c/d and stretch


week 13 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 45min bike incl 1hr 30min incl 1hr 20min incl

5 x 3min Above race pace efforts - 2min easy spin b/t 5 x 2min build to hard - 3min easy b/t 2.5k incl 3 x 20min above race pace efforts last 1hr at race pace

5 x 200m all as 100m HARD/100m easy 20 x 100m HARD paddles/bouy 1min b/t 1k race pace effort 10min easy b/t

1min b/t 20min off bike at your ideal race pace 10min off bike as your race pace 1500m easy continual

10 x 50m HARD 15 sec b/t 300m c/d as 100m free/50m kick/50m back/100m free Optional15min off bike incl 1hr easy bike post run for recovery

300m c/d as 100m free/50m kick/50m back/100m free 10min above race pacepm - run Speed session 5min VERY easy45min incl 10min warm up jog (easy)5 x 1k efforts above your race pace effort 1min stationary b/t efforts5min easy c/d and stretch


week 14 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 45min bike incl 1st session 1.9/90/21.1

5 x 3min Above race pace efforts - 2min easy spin b/t 5 x 2min build to hard - 3min easy b/t 15min run incl

20 x 50m as 3 easy/ 1mmax 10 x 50m HARD 1min b/t 5 x 100m run throughs15 sec b/t 20min off bike at your ideal race pace 10min off bike as your race pace 200m easy walk recovery

300m c/d as 100m free/50m kick/50m back/100m free300m c/d as 100m free/50m kick/50m back/100m free After run - 30min bike incl

5 x 1min Build to MAX effortpm - run Speed session 2min easy spin b/t30min incl3 x 1k efforts above your race pace effort 1min stationary b/t efforts5min easy c/d and stretch


week 11 Swim Bike/run Swim Bike/run Swim Bike/run run day300m w/up as 100m free/50m kick/50m back/100m free 1hr 30min bike incl 15min easy spin w/up 300m w/up as 100m free/50m kick/50m back/100m free 1hr bike incl 10min easy spin w/up 4hrs on similar terrain to race course 1hr 50min incl

12 x 100m as 2 easy/1hard 15 sec b/t last 45min at race effort 500m paddles/bouy/band 1min reat 5 x 5min hard efforts/5min easy b/t 3k incl incl last 1hr 30min at race pace last 30min at your race pace8 x 100m as 1 easy/1hard 15 sec b/t 500m paddles/bouy 1min rest c/d to 1hr 1k Race pace effort

4 x 100m hard 15 sec b/t 30min off bike as 25min at race pace/5min easy 500m paddles only 1min rest 2k easy 30min off bike as 20min at race pace

10 x 100m HARD bouy/band 30 sec b/t 10min very easy Optional300m c/d as 100m free/50m kick/50m back/100m free 300m c/d as 100m free/50m kick/50m back/100m free 30min off bike at your ideal race pace 1hr easy bike post run for recovery

pm - run Speed session pm - run Speed session1hr incl 55min incl 10min warm up jog (easy)8k at race pace effort find a hill 200-300m long and do 5 repeats

Work at 95% up hill, VERY easy on down5min easy c/d and stretch Be consistent across all effortscompare times from week 8 for improvement 5min easy c/d and stretch

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Lostwere so cold I could do little more than

slur. After a minute or two of rubbing my

cheeks, I warmed up enough to articulate

my inquiry, however the poor Hispanic

attendant had just as much trouble

understanding my Aussie accent as my

frozen-lipped drivel. Eventually, she

informed me I was “a long way from

Boulder”, and it was another hour before I

eventually arrived home to a warm, and

slightly quizzical Sticksy.

Back to France, and it turned out my

French mountain bikers possessed both

impressive English, and senses of humour,

as they joked about how far I had travelled

off course. Unappreciative of their humour,

but indebted for their directions, I left

them to their un-stolen bikes and pushed

on. By the time I arrived back to where the

rest of the squad were waiting for a Wilson

who was by now over an hour late - Drew

Box and Pete Kerr had long since given up

on more optimistic hypotheses, and were

checking the ditches for my body.

I was dehydrated, fatigued and sunburnt,

however my worst punishment was the

weeks of ridicule and trying in vain to

stop people referring to me as Burke

and Wilson…

I’ll be honest, my first thought was to

turn to crime. It was the last refuge of

a desperate man - I was hopelessly

lost in the French wilderness, my last

sighting of a road or building seemed

like an age ago, and finding any sort

of civilisation seemed well outside my

navigational capabilities. By this stage

I was severely fatigued, considerably

dehydrated, and was trying hard to

remember tips on lighting fires from Bear

Grylls should I be required to spend the

night in the wilderness. Thus, when two

elderly mountain bikers crossed the path

in front of me, I fleetingly thought about

attempting grand theft velo. Thankfully,

both the moral and logical parts of my

brain kicked in, and I realised that a)

stealing was wrong, and b) even if I were

to gain possession of a bicycle, authorised

or not, I was still very much lost. Given my

command of French is about as good as

my command of direction, I took a deep

breath, yelled “excuse moi”, and prayed

they spoke some English.

The nature of my navigational faux pas

was ridiculous. It was a standard Saturday

morning session in France, we’d done the

same bike loop I had done a thousand

times, followed by a ‘quick 3km’ run off the

bike in the trails next to the road. The

same 3km loop I’ve done almost every

Saturday in France for the last eight years,

but this time, feeling a bit maverick, I

decided to run it in the opposite direction

to usual. One thing led to another, I missed

a turn, got discombobulated, and spent

the next 14km traversing the French

countryside, taking a course that when we

later looked on the Garmin file, as if it were

plotted by a drunk madman.

The truth is, I’ve never been that great

with directions. In one of my first European

races in Kitzbuhel (Austria) I was having

an absolute whale of a time running

through the cross-country ski paths, until I

pulled a U-turn and realised that there

was a million different paths stemming off

the one I had come from, and I had

no-idea which one was mine. This

promptly turned my 30 min pre-race jog

into a 70-minute sound of music-esque

pilgrimage through the Austrian ski-fields,

gaining sore legs and severe sunburn in

the process, leaving me looking distinctly

lobster-like on race day.

My inner compass also went askew in

Boulder, Colorado, on a ride with Brad

‘Sticksy’ Kahlefeldt. We’d been out for

around 30 minutes, when the weather

dropped from a pleasant 20 degrees

Celsius, to a frigid four degrees Celsius. We

soldiered on, but when I peeled off to head

home and Sticksy kept going for an

additional hour, the cold (or at least that’s

what I’m blaming) had interfered with my

navigation, and I spent an extra hour

meandering around greater Colorado.

Eventually, I pulled into a service station to

ask for directions, but by this stage my lips

About DAnBiomechanically denied his dream of becoming an NBA superstar, Dan Wilson has been racing the ITU circuit for over seven years representing Australia at Junior, U/23 and Elite level. His results have ranged from winning a World Cup to finishing only with the aid of glow sticks. When not “at work” training three times a day, he incompetently plays the guitar, competently sips short blacks, and fervently studies the underground metal scene. http://www.danwilson.com.au/ and twitter: @dan_wilson_

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