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Finishing the series in style

Melbourne – how we have missed you the past 2 years! And for that, we now forgive you because you have put on the goods again for the last race of the 2XU Triathlon Series in Melbourne. What a cracker way to finsh off the season!

Well done to all athletes who took part in the series, whether it was a one off race, used as lead up races or you focused on the series. It’s great to see the sport alive and well in Melbourne!

Congrats to our CPC female athletes who took the stage the this week:

OLYMPIC
Johanna Clark: 2:17, 3rd F 35-39 AND 2nd overall in the series.
Jo Finished a well fought out 3rd place for a race we haven’t trained for at all but we decided last week why not give it a crack! And what a race Jo had, nailing her power and pace numbers could not have asked for anymore. INCLUDING having the fastest overall bike split for the day in a smoking 1:02, 38.2km ave!

Evelyn Wilton, 3:13, 17th F45-49
Coming off her first ever Olympic Distance only 2 weeks ago, Evelyn threw herself back out there to finish off the season with another. A little illness leading into the race didn’t stop her getting on the start line though and finishing off her season on a high. 🙂

SPRINT
Elise Fookes, 1:44, 12th F30-34
Coming off a bike specific program, Elise jumped into the deep end literally in throwing herself into this race. With no specific preparation other than starting back some run training and a couple of swims. Elise can be proud of her efforts (especially clocking the 2nd fastest time in her AG) and now set her sight on getting some work done for bigger things to come! 🙂

Esther Toh, 1:46, 9th F45-49
Esther has had her sights and focus on some long trail runs and walks this season and nothing like throwing in a sprint event 1 week before a 100km Great Aussie Hike next weekend! Well done Esther. 🙂

Full results and series points here

OTHER RACE & EVENTS AROUND TOWN:

Darren McKemmish – Crowned Club Crit Champion.!
Although training for an Ironman – only 5 weeks away! Darren has been geting amongst the local crit racing scene every fortnight and last Friday Night saw him race a strategic and smart race and he crossed the C Grade finish line in first, taking the crown of Echuca Moama Cycling Club C Grade Club Crit Champion for 2022! Mighty fine effort Daz !

Kathy Wilkinson & John MacNamara – Snowy Mountain Classic
Both Kath and Macca made the trek to Jindabyne in the Snowy Mountains for a spectacular 110km 1600m ride through the Snowy Mountains. What an amazing event to do, one to put on the ‘to do’ list if you haven’t ever done this one before or ridden in this area!

Robyn Bourke – Australian Grand Traverse
A 30km hike from Falls Creek to Hotham with 1400m+ of elevation (read climbing!), 8hrs on the feet. What an experience to do this with mates just 1 week post Ironman Melbourne 70.3 and Geelong 70.3 only weeks before that! (I’m sure Robyn apologised to her legs a few times!) haha. “Epic fun, epic views, epic quad engagement! epic company. Five stars” Robyn shared after the event. Now to give those legs a little rest! ;-p

Janelle Wolski – Softball Grandfinal x 2 !
Who said it was all swim, bike and run. One of our athletes Janelle paired her triathlon pre season training with her end of Softball Season which saw he land in not one but TWO Softball Grandfinals over the weekend. Back to back headers! Although they didn’t win the converted grandfinal trophies, Janelle was super impressed with her teams efforts and just a little bit chuffed about hitting a home run – over the boundary on the full! Something that doesn’t happen very often but when it does – what an awesome feeling, and to smash that out during a grandfinal! There’s a celebration right there! Well done Janelle. 🙂

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CPC athletes produce results at Geelong 70.3

We had a small but awesome stable of athletes toe the start line yesterday at the Geelong 70.3 Half Ironman. Such an iconic race on the Oceania racing calendar and brings athletes from all over the country to this magnificent location.

Regan Hollioake – 1st F30-34, 3rd Female AG overall
Swim 26:26
Bike 2:25.52
Run 1:39.47
Overall 4:37.21

A super impressive race from Regan, in her first Half Distance and a 30+min PB ! She was 2nd out of the water in her AG. With the work we have done on her bike leg, we knew this too was now going to be a weapon to go with her swim/run combo and hat it was, with the fastest bike split in her AG and coming off the bike with a very handy lead and went on to dig deep on the run and win by nearly 3min. Putting her everything into the race and her finish down the finishing shoot showed that – literally NOTHING left in the tank as she stubbled across the finish line to take that much deserved win.

“I over cooked it!” Regan after emerging from the med tent. ;-p

With her win she also went on to secure her place in the Half Ironman World Championships in Utah later in the year! Let the journey continue ! !

Rachael Dols – 8th F25-29 a mighty fought out race!
Swim 28:19
Bike 2:46.11
Run 1:54.07
Overall 5:15.48

If you haven’t read Rachaels story yet, make sure you do as she shared her story with us here after recently being diagnosed with External Iliac Artery Endofibrosis (EIAE). So to push through immeasurable pain barriers to have a bloody great race is a testament to her character!
She had a great swim, pushing from the get go, coming 2nd out of the water and taking that into a strong bike – managing her symptoms that come along with EIAE. But we’d done LOTS of work on her bike and this showed with a massive 30min bike PB! She then worked her way through the run, managing pain and symptoms to finish with nearly a 30min PB on the run also and claim over a 1hr PB overall. What a legend!

“Thank you so much fo your support, especially the last month! It honestly made me feel better knowing you were going to be there, so if anything – a massive mental boost!” ~Rachael

Robyn Bourke – 10th F35-39
Swim 39:09
Bike 2:59.56
Run 2:19.17
Overall 6:07.42

You know those training days when you just feel a bit ‘meh’, when the legs just don’t want to go from the get go and it just feels like a slog? Unfortunately for Robyn that’s how her body felt today. So her time on the clock don’t reflect the awesome training and the hard work she has dedicated over the months to get her to this race. That can be a bitter pill to swallow. For her as an athlete and for me as a coach. It hurts because knowing how hard and diligently she worked for this and sometimes we may never know the answers ‘why’ either.

“I just felt like my tank was empty all day. Def didn’t think I was going to finish!” ~Robyn post race

BUT on the flip some, what I (we) do know, that she is one resilient athlete. To keep pushing through and on a day that wasn’t ‘her’ day, with a smile everywhere she went, that is why we do this sport. To PUSH our minds and our bodies with what we have on the day. I’ve always said that. If you can give 100% of everything you have on the day, then you cannot lose. And lose she did not. She gained. Experience. Knowledge. Another notch on her race belt. And comes out even more driven and determined. THAT I a bloody proud of !

You can check out full 2022 Geelong 70.3 Half Ironman Race Results here.

Next key long distance races for our athletes include Ironman 70.3 Melbourne and Ironman Australia and Ironman 70.3 Port Macquarie.

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The Road to Geelong 70.3 – An athletes journey, Regan Hollioake

Athlete Regan Hollioake, shares some of her training journey including her training build and how different that looks to her first half in 2018, what lessons she has learnt along the way, how performance is more than just the training itself, and how she plans on celebrating after Geelong 70.3 !

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You started with CPC back in June 2021 and haven’t had a lot of opportunities to race yet, BUT plenty of time to train. How has your build gone and how are you feeling?

Since starting with Sarah in June I’ve noticed some great gains in my training form, confidence and mental health. I’ve been feeling stronger and stronger each week and I’ve gained so much confidence in my swim, bike and run. I’m enjoying my sport so much and have been itching to get on that long distance start line!

My build has gone really well with the exception of some sickness and now a recent hip flexor strain. However, with Sarah’s guidance, I feel much more confident dealing with unforeseen challenges and contingencies by adjusting the program as needed and reassurance that not all journeys consist of only steps forward.

With Sarah being your first coach (previously self trained), how does this lead up feel compared to how you trained previously by yourself into Geelong in 2018?

Training has been so much more balanced, targeted and specific. I’m training smarter and I’ve learnt so much about training zones (goodbye constantly sitting in grey zone) and recovery (2018 me didn’t know what the heck that was!!) and have enjoyed this build up so much more being able to share it with the wider CPC crew. Geelong 2018 was my first ever triathlon and I tackled that on a road bike and runners, now I’ve upgraded to a TT bike and cleats! 😂 (that in itself will make a big difference!) haha

What challenges have popped up along the way (if any) and how have you managed them?

 I was struck down with a bout of illness a month or so back and a recent hip flexor injury resulting in forced adjustments to the plan. I’ve had to be very  mindful of and listen to my body since then. Sarah gave me the confidence to step back and adjust whilst still keeping the body moving in a meaningful way. 

What have you learnt new along the way – whether it be about training or even yourself?

 I’ve learnt to respect my body so much more for what it allows me to do everyday. Not only have I learnt so much about training specifically but I’ve learnt more about nutrition, hydration and recovery. All areas that I previously neglected and my physical and mental health suffered as a result. 

What parts of your program / training have given you the most confidence leading into Geelong?

I’ve gained a lot of confidence in my bike leg. The live weekly coached trainer sessions that push you that little bit harder and the long weekend rides have given me the confidence that I’ve got the strength and endurance needed to put together a decent bike leg .

On race day itself, is there anything you know you will do differently to previous race/s? (ie what have you learnt from racing before)

 Nutrition! I’ve always winged it in previous races but coming into this race I have a tried and tested plan to get the fuel in to (hopefully!!) avoid any upset or bonking! 

And importantly – how do you plan on celebrating / rewarding yourself? 😊

Fish and chips and a cold beer on the beach with the support crew!!  (sounds perfect!)

What’s next – share with us what’s next !

Challenge Shepp in March 
Ironman Australia in May – first IM !

So after Geelong there’s plenty more training and racing to be had this season, and can’t wait to continue the journey with you! But for now, lets bring on Geelong 70.3! :-p

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What is athlete self confidence and how can it be fostered?

If you had all the confidence in the world – then imagine what you could do? Imagine what you could achieve. Imagine what you would DO. So why then do some athletes have a higher self confidence than others? Why can some athletes push themselves to exhaustion, to near failure, to the depths.. While others take the other road? Some would say the ‘easier’ road? It all comes down to self belief, and the self confidence that comes with that.

No one would argue that self-confidence is the cornerstone of all great sporting performances. But self confidence is made up from both self belief AND evidence (ie proof). We all have varying levels of self belief, but the level of self belief in athletes can vary widely. So to improve an athletes self confidence, we look at an athletes self belief and marry that up with EVIDENCE so they can improve their self confidence. As soon as you do that – PERFORMANCE will improve.

Self Confidence = Self belief X Evidence

Self belief on it’s own is hard to change. It is an athletes core beliefs, their values, their character. Ultimately it is who they are as a person and how they feel about themselves. This is established from a young age. The environment and early experiences shaped our individual belief systems.

So athletes with strong self belief often require little evidence to create self-confidence. They have an innate belief that they can do anything, achieve anything and can perform when needed. They believe that they can achieve the goal they set out for regardless of what they hear, what others say, and any other obstacles that may be impeeding their way.

Whereas athletes who lack self-belief require more evidence to prove to themselves that they can. They require ‘evidence’ from their preparation, or even past performance to BELIEVE before they actual do perform to their full potential.

I had an athlete who over the last season (maybe longer) starting doubting her ability. She would train consistently, hit great numbers in training, but come race day, was falling short of what she was capable of. She didn’t believe that she could race to a certain level – to a certain power number, or hit a pace target we set. And having those targets were actually causing anxiety around trying to hit them. So to begin with, we took away the expectations, to lower the pressure she put on herself. But that in itself didn’t help. So another change was needed. She needed a shift in her mindset….

So this season she has taken a step back from racing, to take away the pressure, and the feelings that were coming along with that and so in the background, we could work on mindset. So to do this, I started working again on the EVIDENCE for her. Without her necessarily realising, I wanted to create more evidence (proof) for her that she was capable. That she could achieve. So I set about writing a program for her that would allow her to SEE that evidence. We had repeatable, progressing sessions over weeks and months. Ones that she could see and ultimately feel the improvements. I’ve been throwing challenges at her in other ways, including virtual races. But NO expectations. To simply go out and RACE.

Well she had a breakthrough race last weekend: “I’ve got my belief back that I can push myself on the bike… a lot of that comes down to you. Thanks!”

It did not matter at all where she came in the race (although as a side note she came 1st) 😉 what mattered is she believed in her ability. She believed she could push herself. Because the EVIDENCE was there. The numbers, the data – it was all SHOWING her she could. So her CONFIDENCE in her own ability increased to a point here she was able to perform the way I knew she could… 🙂

THIS was a very proud Coach moment. As it was an area of my coaching that I have been developing and working on. Coaching isn’t simply about developing the best training plan, the best periodised programs, or the ultimate individual sessions. Of course, that is all part of the process. But a Coaching environment should be about developing real self confidence. Genuine, resilient self-confidence, which, when pushed (like in a race scenario) can withstand the pain, the pressure and the fatigue of both the training preparation and the race performance. As a Coach, we CAN improve an athletes self confidence, through the high performing culture we foster.

So – as an athlete, if you feel you lack self confidence, maybe you just need to right environment to shift that. Feel free to reach out if you want to learn more..

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Racing to PBs, podiums and bigger things !

We had athletes take on a number of races over the past weekend, each with their own goals, their own journeys and their own stories, but one things remain constant. Each athlete took LOTS from their ability to race, and had ‘fun’ pushing their bodies to their physical and mental limits on the day. And that’s what it’s all about ! The results are a bonus!

GEELONG 70.3 IRONMAN
A slightly tougher day on course this year compared to 2020. With a little current in the swim and some nice wind to greet athletes on the bike. But this is what racing is all about. Facing what the day gives us and working our race plans around that. Pre-race chats, and athletes were confident – with a few nerves thrown in for good measure. But athletes can always go in with confidence with sound race plans in place – and this doesn’t mean just focusing on the outcome. This means having a sound PROCESS in place, focusing on your own personal performance – and not that of other competitors, and controlling what you CAN control – your self-control and your own mental discipline. And simply give 100% of what you have on that day. Do this, and you will give yourself the best possible chance to have a well-executed and enjoyable race day. (you can read more on our race day mentality strategies here)

Results:
Trav Hore: 35:33 swim, 2:34 bike, 1:59 run, 5:18:08 overall.
With a 15min PB from this course last year, and 7min PB overall. And a goal of a sub 2hour run. You couldn’t have asked for a better executed race. Trav is well on his way to a good showing at his next Ironman coming up! A strong all round performance and great confidence booster.

Ollie McNulty: 40:39 swim, 3:05 bike, 2:30 run, 6:27:57 overall.
We went in this race with one goal in mind. To have a nice consistent race as part of his training for his first FULL and get some take aways to assist us with the remainder of his IM build. And goal was achieved!

Caroline Houston: 54:08 swim, 3:36 bike, 2:25 run, 7:08 overall. 2nd F65-69
A longer day on course than planned, but in the same token, this race was thrown into the mix only a month or so ago. Why not! We said, with last years races wiped off the calendar, why not race 2 halves within a couple of months. 😉 And although she didn’t want recognition for her 2nd place finish – recognition is being given! Out yourself on the start line, no matter how many in your age group, and you are entitled to bask in your glory! 🙂 Well done C on a positive attitude and your discipline to training and racing as always.

Esther Toh: 36:24 swim, 3:09 bike, 2:24 run, 6:17:46 overall.
What a fantastic video wrap up Esther posted in our private FB group. Goes to show her attitude and outlook on racing. The main message? She ENJOYED racing the Half IM again. She did her first (and only other) HIM in 2013 prior to starting coaching with CPC last year and she didn’t enjoy herself. She didn’t think she would actually do another one again. But alas, here she is, 8 years later. She put in tremendous amount of discipline and work to fit her training around her family and work commitments, and is a testament to ‘getting the job done’. A solid race. WELL DONE.

Darren McKemmish: 38:54 swim, 2:56 bike, 2:01 run, 5:47 overall
Always with a smile, he started and finished in that fashion! Darren went into this as a training race – for bigger fish to fry in the coming months as he prepares for his first Ironman. We set a solid race plan leading in, and our goals were pretty much smack on! A great confidence boosting race, with a solid ‘training race under his belt, as well as some key takeaways that will lead him in good stead over the coming weeks.

CLICK HERE for Geelong 70.3 Race results

2XU TRIATHLON SERIES, RACE 5 STKILDA

Elise Fookes put her runners back on after focusing on cycling for the past few years. Without us preparing specifically for this event, we thought ‘why not’! Go out. Have fun, and enjoying being back out on the start line of a triathlon again! The plan? Letting go of any expectations, and simply racing to feel and for fun! The result? “the half distance I did 3years ago almost felt easier than the sprint!” 😂 We had a great chuckle at this – as short course racing does NOT mean easy racing. Well done Elise for putting yourself out there even when not ‘race ready‘.

BULLA SKY RUN 22KM
A tough 22km trail run from Mt Buller Village, Mt Stirling to Mt Buller Summit and return to Mt Buller Village, covering 1200+mtrs of elevation

Louise Organ: A solid performance with a podium finish! 2nd Female over the 22km distance. Louise summed up her race afterwards: “Pretty brutal climbing up Mt Stirling and Mt Buller. Awful weather the day before, and training with a broken toe foe a month. Ready for a wine and a shower!”. A well deserved break now Lou, great work!


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Race Day Mentality

As you start to lead into a key race, it is important to go back and reflect on your training, to review the goals you had written down for your race and how well you have prepared for them. How has your race build gone? Has it gone to plan? How are you feeling about race day?

But at the same time, it is important to remind yourself that goals are OUTCOMES, and as you head into your race, you can actually be better served to focus on the PROCESS when it comes to race day, rather than the outcome (the result).

Regardless of what your race day goals are, your RACE PLAN should be your ultimate focus. Those individual tasks throughout the race that are in your control. That is your plan and focus. If you can keep your focus on these, the outcome will almost always take care of itself.

Your goal – is your desired outcome. What you want to achieve.
Your system/process – is what will get you there.

It is important to be aware of what is going on around you, including your fellow competitors, but at the same time not be distracted from your own effort and strategy. Remember – your race should always be about personal performance, and not the competition. Self-control and your own mental discipline is what you can focus on and what you can control. When you are in control, you will be calmer, have ease of mind, and make better decisions.

So here are some of the areas that you can focus on and work on executing well:

– Race preparation – including the week leading in and the night prior
– Your warm up – allow time and focus
– Your race equipment – be prepared and organised
– Race fueling and hydration plan – and following through with it
– Your pacing and effort – what you have trained for
– Your form and posture – as fatigue kicks in, form can slip, so bring your focus back
– Mental mindset / mental fortitude – how you stay focused, in control and positive, even if things aren’t going to plan

If you give 100% of what you have on that day – how can you loose?

The work has been done to up to this point. All that is left now is show up to your race fresh both physically and mentally, and do as many things as possible in your control; as well as possible and then let the result take care of itself.

So it’s time to get out of your own way. Commit to focus on yourself, and what you can control, and you will give yourself the best possible chance to have a well-executed and enjoyable race day.

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