Category: Racing

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Coach Sarah: On the challenges of being an athlete mum

 “How do you find the time to train?”

“How do you fit everything in?” 

“Why do you want to train so much?”

“Don’t you just want to spend that time with your little one?”

I actually wondered this myself before becoming a mum.  I wondered whether I’d be able to ‘do it all’. To be able to find time to look after a little one, to work, to take care of myself, our household and on top of that, to train. I questioned whether I actually should, when the ‘right’ time to come back to training was and how much training was going to be enough. 

It can be tough. At times I can be torn between my choices.

To head out on the bike, or spend that extra time with my family.

To get the sleep while I can, or squeeze a training session in.

To relax and enjoy, or to get out and work out. 

There’s been times that I’ve let my little one cry longer than I’d like because I wanted to finish an interval on the trainer.  

I’ve woken him up in the early hours of the morning to feed him, hoping (praying) he’d then go back to sleep so I could sneak out quietly and get a session in before he wakes for the day. 

I’ve gently lifted his sleeping body out of his warm cosy bed and dragged him down to races so I could watch and support athletes. 

I’ve left him with family, not because I wanted a break, but because I wanted to train. 

I’ve kept him up past his bed time so I can finish a session, despite knowing he’ll be over tired and grumpy because of it.

I’ve allowed him to nap later than I ‘should’ simply so I could get some extra work done.

Does any of this mean I am doing less, or more, than what I ‘should’ be? Am I doing enough? Being enough? Giving enough?

Everyone’s journey in life is different, especially as mothers. We are all trying to find our own way, in our own way. Learning as we go, discovering, understanding. Trying to figure out what works for our own families and ourselves. What we can fit into our days and our weeks. Spreading our time and our love between those around us – but not forgetting about ourselves. 

As mums, all we want is to do what’s ‘right’ for our children. But honestly, there is no right way. We’re all just doing the best that we can, with the time and the support that we have. What works for one person, or one family, doesn’t mean it’s right for the next. Just like training itself. What works for one, doesn’t mean it will work for everyone. Sometimes it’s trial and error. Sometimes it’s strict routine, other times its go with the flow. Sometimes it’s more, sometimes it’s less. It doesn’t make one right or wrong. They are just different. 

But what I do know is our little man is growing up in a happy, healthy family. We are 100% there for him and would do anything for him, yet at the same time, our health and our happiness and our goals are also a priority to US. As he grows older he will become to understand what exercise and training is, that it makes us happy and keeps us healthy. He’ll be curious, and I have no doubt he will want to join in. So we’ll find a way to include him and encourage him. Looking after ourselves, training, exercising, eating healthy is what he’ll come to know. And that brings me both joy and excitement. For as much as I might ‘leave’ him to go out and train, I believe he will learn so much more because of it. 

As mothers, we are hard enough on ourselves. So before you question whether we should be doing as much as we are, think about the long term benefits for not only us as mothers, but also our little ones in tow.

So don’t judge us for the choices we make, as you may not understand our family.

Don’t question if we should be training less, or training more, or not at all. For you may not understand our reasons.

Don’t doubt us for doing things different to you, or to others, as we are not you and we are not them.

Don’t criticise us for our decisions, as you may not understand the struggles,  the challenges or the triumphs it takes for us to get to them.

Instead, celebrate us. Encourage us. Support us. Share the journey with us. Because you may just well be inspired by us.

We give so much of ourselves in all aspects of our lives. For 9 months we selflessly share our bodies with another tiny human being.

We go through body changes (and continue to do so), that only a mother can understand.

We nourish, nurture and soothe when no one else can. We get up early and wake in the middle of the night when all we want is sleep. We teach, we educate, we laugh, we cry. We scream in frustration, we lie down with exhaustion. We’re on call 24/7 yet don’t ask for anything in return.

So with everything that we give, everything that we do, to take an hour or two out of the day to ourselves – to train, to rest, to do whatever we choose, is not something that should be questioned. Because if we are our healthiest and happiest, our little families will be too. And if that means training, then training it is. 🙂 

Being a mum, while having the ability to work, train and remain healthy is a choice. And I love that so many mums are making that choice too. For their own health, their own happiness, their own reasons. So I celebrate each and every mum out there making time for themselves. 

So if you are a mum, a soon to be mum, hoping to be a mum, or a mum who has lost their sweet angel – always remember that you are enough. Your time away from your partner, husband, loved one, and little one/s isn’t lost time. It’s your time. For your own growth. For your own health, your own happiness and for your own reasons. There isn’t a right amount of time, the right time, or wrong time. It’s your time and you can use it how you choose. For you. And for your family.

Happy, Healthy Mothers Day to every special mum out there doing their thing. Xox

 

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10 Top Tips for every Triathlete

Every athlete wants to make the most of their training. And as a Coach, I program each athlete differently according to their strengths, areas for improvements, goals, time restraints and commitments. But when most athletes think about making improvements and becoming a better athlete, they immediately think about how they can fit more training into their week, or how much harder they can push in a session. But other than simply training more, there are lots of ways athletes can improve without having to log extra ‘training miles’. So if you want to better your performance, these tips can be used for every athlete – no matter your time in the sport, your focus or your goals.

  1. Do 3 things in your day that will benefit you as an athlete.
    I once read this tip from Ironman World Champion Pete Jacobs. He had a list of 3 things that he would tick off each day to improve his performance, and I’ve been using this myself and with a number of my athletes since. This doesn’t mean you have to train 3 times a day, it means finding a balance and combination of training, stretching, rolling, mindfulness, meditation, eating healthy, massage, sleep –all of which should play a part in a sound training program. The thing I love most about this is, on days that are ‘recovery’ days or easier training days, you can still do three things that will benefit your training. So for those athletes who dread recovery days for ‘fear’ of losing fitness/form, you can now look forward to them – knowing that they are improving your performance. The key to this is finding the right combination at the right time – and this often means listening intuitively to your body and understanding what it needs.  So choose your 3 things each day wisely, and commit to them, consistently.
  2. Set value driven goals.
    We hear it all the time. Have goals, set goals, work towards your goals…Most athletes have ‘goals per-se’, but what a lot of athletes are missing are the key values behind those goals. Knowing and understanding why you set them, what drives you, what motivates you and what steps you will put in place to reach them. Setting value driven goals will provide you with structure and motivation which will help ensure consistency – even during winter, which will equate to continual improvement. If you are unsure on how to set value driven goals, chat to a Coach or a mentor.
  3. Follow a training program.
    Athletes will benefit and improve by following a training program that has structure, periodisation and specificity. Even better than simply following a structured training program, is following a personalised program written specifically for you. A program that takes into account your work load, family time, downtime, strengths, weaknesses, drivers and goals. Without a structured program, we often see athletes over-train (as they are trying to keep up with others) or under recover (as they think more training is better) which over time can lead to injury or burn out. A structured program will ensure continual improvements as well as longevity in the sport.
  4. Ask questions.
    Don’t just do as your Coach says. Ask why so you begin to understand the how’s and why’s of your program and the purpose of each session. Ask things like ‘what purpose does this session have?’, ‘what benefit will this session provide?’, ‘how will this improve my weakness?’ ‘What area of technique should I focus on’. Knowing and understanding your program will allow you to become a more knowledgeable athlete, you will understand the purpose of each session/week, which in turn will allow you to focus on the purpose (rather than just training for training’s sake) and you will have a better vision of how this works in with your goals, training and racing.
  5. Fuel your body correctly.
    Nutrition is a HUGE part of becoming a stronger, healthier and ultimately better athlete. As a Coach, I hear far too often athletes saying ‘I do triathlon so I can eat what I like’. It is these athletes that generally have the mentality of more training is better too. As much as this is okay if performance or your health isn’t a priority, BUT if you want to become a better athlete then it’s time to start fuelling your body correctly.  Your body will only function as well as the food you fuel it with. High processed foods such as cereals, breads, cakes, biscuits, and many sports drinks are calorie dense with very little nutrients, not aiding in your performance or your recovery. The problem with our sport though is the message that is being sold and marketed to athletes.
    You should be fuelling your body with real whole foods, (not processed carbohydrates and sugar), which include a balance of good carbohydrates, good fats, and protein – and plenty of veg! You will feel better and your body will respond and recover quicker. To help understand your nutrition better and your individual nutritional requirements, I recommend seeing a Sports Nutritionist or Naturopath who can formulate a plan specific for you. One of the best investments you will make in your training and health.   
  6. Sleep!
    Never underestimate the importance of sleep. This is the time when your body repairs damaged muscles, restores optimal hormone balance, aids mental recovery and overall health and well-being. If you find you can’t get enough sleep during the week, use your weekends to catch up, or if you are lucky enough, take a nap during the day. But if you are compromising sleep for your favourite TV show, or up late on Facebook, then ask yourself – is this helping you to become a better athlete? Is it helping you towards your goals? If not, then reassess how you spend your time. Why not record your TV show and catch up on the weekend? Sleep is such an important part of recovery and therefore performance, it should be high on the priority list (well above Facebook stalking!)
  7. Go slow to go fast.
    Far too many athletes are training at too high intensity on easy sessions, and not high enough intensity on hard sessions. If you really want to improve, then ensure you listen to your coach and follow your program and go easy when it says to. (and if your program doesn’t give you easy/aerobic sessions, ask why!) Not only does this allow your body to adapt and grow, it helps build the foundations so you can go hard when you ask your body to. The method that I use with athletes successfully is the MAF Heart Rate Method. There is loads of information on this method online if you want to learn more.
  8. Listen to your body.
    Not every day will be a great training day. Some days you head out for a hard interval session and your body just doesn’t want to respond. You’re unable to hit the times you know you can, your legs feel heavy and your body is generally fatigued. This is the time you need to listen to your body and understand whether it is best to continue with the session, or change it to a recovery session instead. If the purpose of the session was to build top end speed, and you aren’t hitting the times/intensities, then maybe that’s the perfect time to switch to an aerobic or recovery session. You still get training adaption, but you are allowing your body to recover so it doesn’t transfer into the next session and the one after that. Remember our bodies aren’t machines. Athletes who tap into their intuition and understand their bodies will ultimately become better athletes as they manage a more consistent training base. Successful athlete’s don’t just train for the sake of training, every session has a purpose – even when that purpose may change for the greater good of the overall training plan.
  9. Stay focused & leave your ego at the door.
    When you are in a session and training, ensure you are focused on the task at hand. Think about what you are doing and have a goal/purpose for the session. It’s easy to let the mind wonder onto how much work you have to do for the day, or what you are going to have for dinner. I also see athletes lose focus in a way that they start focusing on what others are doing.  A good example of this is when an athlete heads out for an easy run or ride, but is then passed by another runner/cyclist, ego gets in the way, they loose focus of the purpose of their session (easy recovery/aerobic) and they start ‘racing’ someone else. Most of us are guilty of this. So know the purpose of the session and stay focused on it, and leave your ego at the door!
  10. Control the controllable’s.
    Don’t get caught up in things that you can’t control – such as your competitors, the weather, course change, training partners etc. These will only cause you to loose sight of what you set out to achieve. Don’t loose sleep or stress over what you can’t control. That’s one of the biggest mistakes athletes can make. If you can’t control it – then you are wasting energy thinking about it. So stay focused on what you can control (such as your own goals, your training, your health), accept the uncontrollable’s and simply move around them.

Add these steps into your daily/weekly routine and you will find yourself well on the way to becoming a better athlete without any additional training.

Coach Sarah

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Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Contact Sarah to discuss training options for you.

 

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Are you winning?

Off the back of athletes racing yesterday at the last race of the 2XU Triathlon Series, I thought I would re-share this experience I had during race season in 2016….

I crossed paths with an old friend/athlete at the pool recently. After the initial how are you’s, he asked “So are you winning?” Without even thinking about my answer I replied, “I haven’t raced in a few weeks, so……” But before I could finish, he cut me off: “No, I didn’t mean are you winning races, I meant are you winning at life?“

The question thew me in the moment. I actually didn’t know what to say.  Whenever anyone has asked how I was going, they generally mean ‘how’s training going?’ And when I’m racing, the question generally isn’t “how are you going?” It’s always “How did your race go?” or “Did you win your race?”  It was engrained in me to answer a question about winning in terms of training and racing.

So when the friend asked me if I was winning, my immediate reaction was to talk racing. And it stunned me, that this was the first thought that came to my mind. And I wouldn’t be surprised if this was many triathletes first thought (consiously or subconsiously). We spend time with so many others in the triathlon world that the culture is to always talk training and racing, and numbers, and PB’s. How often do your fellow triathletes ask how your ‘life’ is going? How your partner is going? Whether you are happy? Whether you are healthy? Many of us find ourselves so absorbed with the world of triathlon that we forget there is so much more than just training and racing.

So it got me thinking. What does it mean to be winning in life? What does that look like? What does that feel like? If I was asked the question again, what would my answer be?

So I assessed the key areas in my life that are important to ME:

  • My health / happiness
  • My relationship
  • My friends & family
  • My Work/life & training balance
  • Achieving my racing & life goals

I reviewed each area to ensure if someone asked me the question again, I could easily answer. I may not always be ‘winning’ in each of these key areas, because life isn’t all rosy, but as long as I am consistently winning.

And so it was this conversation that reminded me again that triathlon isn’t just about racing, and it certainly is not just about winning races, or searching for that next PB.  Life is about SO much more.

So next time if I’m asked the question, I’ll wholeheartedly reply: “I’m most definitely winning. I have my health, and I am genuinely happy. I have an amazing partner who means the world to me and we support each other in our own aspirations and through our own challenges. I have friends and family that I treasure and who are there for me – not just talk triathlon! And I have found a great work/life and training balance to allow me to enjoy all these amazing people in my life. All the while achieving my racing and life goals. Am I winning? Hell Yes I am winning!”

And next time someone asks you ‘Did you win?‘ Think twice before you answer and ask yourself first – are you winning at life? And then give them your answer.

Happy training, racing & life! 😉

Coach Sarah

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Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Contact Sarah to discuss training options for you.

 

 

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How to run strong off the bike

Triathlon is an interesting and challenging sport to coach. As coaches, we are challenged with coaching a sport that consists of three very different individual sub-sports (disciplines). Being able to master a triathlon is about being able to put each of these disciples together to have a consistent all round race. Every athlete we coach will also have different needs regarding how to train for each of these disciplines, with varying ‘strengths’ in a particular discipline depending on their background and physical capacity. But in effect, each discipline can be developed and improved with the right training.

Discussions I often have with other coaches and athletes centre around how much time and focus should be spent training each discipline to maximise gains, while being able to execute a strong run on race day. Should more emphasis be placed on the run? How much time should an athlete spend on the bike? What makes someone a strong runner off the bike? This discussion can be argued until the cows come home as there are many theories and philosophies, and it also depends on many factors including an athlete’s training history, their body’s ability to tolerate specific training and training loads, their injury/health history, strengths and areas for improvement and physical make up.

Lets look at it from the perspective of how a triathlon is broken down into disciplines and the proportion of time spent on each discipline in a race. Depending on the race distance, around 50-55% of your time is spent on the bike compared to 30% on the run, and only 15-20% in the swim. Many Coaches (and athletes) will debate whether the bike or the run leg of a race is most important, while the swim leg is often regarded as ‘the necessary evil’. Both have good points to argue – with those on the running side viewing the run as the ‘final event’ and where races can be run or won. Others view the bike leg as the most crucial as you spend the longest duration on the bike and has the greatest impact on your run.

However, we can’t simply look at each discipline through such a narrow perspective as duration alone. Yes, the greatest portion of time is spent on the bike, but this doesn’t necessarily equate to the greatest portion of the effort. So, both sides have valid points, and depending on the type of athlete you are, or who you talk to, I don’t think there is a right or a wrong answer. Differing training programs can even have similar results. However, I believe for most beginner and intermediate age group triathletes, they tend to underestimate the importance of the bike leg and ‘worry’ more about the run leg of the race somewhat out of fear of losing the race on the run. So they spend a good portion of their training logging kilometres on the run – good in theory, but the more run training you do, the less time/energy/focus you have to spend on the other disciplines (plus the increased risk of injury). And it can still be debated on how much focus should be spent on the run compared to the other disciplines. With this in mind, where I see athletes going wrong is not spending enough time on the bike building a strong strength endurance base that in return will assist them in the run leg, running stronger (read faster!) off the bike, without additional run training.

Triathlon is just like any other endurance sport and comes down to strength (not speed) and is centred on being able to resist fatigue for as long as possible. Each leg in a triathlon race builds fatigue on the last, so if we look at it from this perspective, the accumulative effects from the swim and the bike have a huge impact on the run. So, our aim in a triathlon is being able to get off the bike and being able to manage our run form (and pace) under fatigue.

To assist with running strong OFF the bike under fatigue, you want to be strong ON the bike, otherwise the dreaded fatigue will kick in far sooner than you had planned (or hoped). Therefore, becoming a strong cyclist, I believe, is the first step to becoming a strong runner off the bike and thus running to your potential in a triathlon.

With my athletes, I focus on three main areas to prepare for a strong run off the bike:

1.Get stronger on the bike.

Whether you are a great runner that doesn’t seem to run great on race days, or running is your weakness, if you get stronger and more aerobically fit on the bike (assuming you pace correctly for the distance/your level) you WILL run faster off the bike. So, work on developing your strength and endurance on the bike. Don’t skimp on your aerobic base and strength phases of your training program. So many athletes want to rush through this and get on their time trial bike and start smashing out hard/fast threshold efforts. Take a step back and make the most of developing your aerobic and strength base – particularly if you know this is something you can really use working on. Include plenty of long aerobic rides and hills or big gear efforts for strength and try extending your aerobic/strength base phase from your previous year’s training. This will allow you to develop a bigger ‘engine’ to work with later on AND stronger legs to push the power when you ask your body too!

2. Run off the bike – often.

Most athletes will only run off the bike in the final build into their race/season as it’s seen as ‘race specific’ training. But running EASY off the bike on sessions throughout the majority of the year will allow your body to adapt to running off the bike and the associated fatigue. The key here though is running EASY and running with FORM. Keeping durations short to ensure you maintain that form is crucial otherwise you are setting bad habits and risk injury. As you get closer to your race/season, just like any well-rounded training plan, you can then start to incorporate harder/longer runs off the bike specific to your racing and goals.

3. Strength training – year round.

It can really go without saying – strength training makes you stronger PLUS it is a great way to help minimise the chance of injury while assisting your body to hold form under fatigue. So incorporating strength and conditioning, mobility, stability and activation into your training year round will help you perform better in training and reach your goals sooner. You want to ensure the strength training you incorporate is functional and specific to the swim, bike and run, so find a strength and conditioning, or functional movement, coach who can develop a well-balanced and specific program for you. Stick to it, and you will be rewarded with results – both in training, racing and injury prevention.

Of course, this doesn’t mean you can neglect the run leg, as specific muscular endurance and neuromuscular adaptions for the run can only be developed by running. So ensure you have planned in your specific blocks of run training and regain your focus on the following – rather than simply trying to run faster in training:

  • Focus and improve your running form and efficiency during every session. Don’t just simply ‘tick the box’
  • Build your aerobic engine – this means running easy! The bigger the engine you build, the better it will run later.
  • Run hills – strength on the run is just as important as strength on the bike. Incorporate hills (strength) training into your runs also during specific phases of your program.
  • Run consistently – consistency with anything is the key to success, and nothing else can replicate this.

Remember – triathlon is a single sport that is made up of three individual sub-sports of which have to be factored in together when training. So the trick is to look at each discipline as part of the overall sport, not three different sports. Include test sessions or events to check whether your training is working and you are improving in the areas you are focusing on. And most important, find a balance that works for you and keeps you motivated and excited about your training. The more motivation you have, the more likely you are to remain consistent and as stated above – consistency is key in any training program. 

Written by Coach Sarah, as previously published in the  Australian Triathlete Magazine  

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If you would like me to help you improve your training and racing performance contact me for a chat no matter your level or goals. 

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Racing for more than yourself

Most of us started in this sport for similar reasons; to have fun, meet new people, get fit, try something new or challenge ourselves…. As we progress in the sport those reasons can shift, take shape, and form into something more. Why we train every day and why we race start to have different meanings and can become extremely powerful and heartfelt.  Some athletes even find themselves in a position to be able to race not just for themselves, but for a bigger cause. 

We recently caught up with CPC athlete Margaret Mielczarek as she races towards the Half Ironman World Championships for a reason far bigger than chasing her own goals. Read on to find out what racing at the Half Ironman World Championships now means for athlete Margs. 

CPC: You’ve been in the sport for a while now, what got you started?
Margs: After taking part in fun runs for a few years I got bored of ‘just running’ so I decided to buy a road bike and signed up to my first mini tri in Elwood. It was possibly the hardest thing I had ever done but I was hooked! It was love at first sight and I haven’t looked back since! 🙂

CPC: And what keeps you going now?
Margs: I am addicted to the feeling you get after a hard workout/training session. I love being fit and healthy, and knowing I can go out for a 10km run at lunchtime like it’s no big deal is awesome. I also have some big goals I want to tick off in this sport, first one being the Ironman (IM) 70.3 World Championships (I qualified in Busso last year) in South Africa this year. Getting to Kona one day would be a dream as well. I don’t think I’ll stop until I get there … even if that means doing tri until I’m 80 and the last one left in my age group! haha.

CPC: Your passion for triathlon also extends into your professional career, for those who don’t know, what does your job involve?
Margs: I’m Deputy Editor at Australian Triathlete magazine … the number one triathlete magazine in the country 🙂 I LOVE my job! I’m so lucky because I literally get to live and breathe this sport! My role is pretty diverse, which is great. I write, cover races, coordinate freelance writers and contributors; this is just to name a few things that I do.

CPC: Triathlon has also taken you around the world, what has been your favourite memory to date?
Margs: Hands down – Kona, Hawaii. I’ve been there twice (or is that three times…?) and I love it. I love the Big Island – the vibe, the people, and, of course the Ironman. My favourite memory of the Big Island is the Kona Undie Run – so much fun. If you ever get the chance to be in Kona for the Ironman make sure you do the Undie Run … it is the best!

CPC: You’ve had some big changes in the last few months, including a new coach, how are you finding things? 
Margs:  The last couple of months have been massive. Without going into too much detail my life has completely changed and I’ve had to re-adjust to a whole new routine … Long story short I moved back home just before Christmas. So, because I’m now no longer living so close to training and work I had to reconsider my training/coaching options. After deliberating all of my options, I decided to approach Sarah at CPC about a personalised program leading into the IM 70.3 World Championships. Sarah was my coach when I first started in triathlon and we work really well together – she gets me 🙂  So I new it would work and would be a great fit, and so far I’m absolutely loving it!
I do most of my training on my own (to make it work around my job, commute and other commitments) so it’s brilliant knowing my program is tailored around my lifestyle and commitments. Also, knowing that Sarah can see whether or not I’ve completed my set training session (ah, the beauty of being on Training Peaks) is a major motivator! I definitely don’t want to leave any sessions ‘red’ when I know coach is watching haha! Also, because I’ve known and have been friends with Sarah for years … she knows all my weaknesses and my excuses, and knows how to kick my butt into gear when I get lazy or fall off the wagon.

CPC: Despite the lead in (read more on that here), you had a great race at Ironman Busselton 70.3 in December last year and secured yourself a place at the 70.3 World Champs in September, congrats!
Margs: PINCH. ME. This sort of thing does not happen to me! I had planned to compete (read: participate) in the Ironman at Busso but unfortunately due to some significant medical issues I had to pull out of the full. I was lucky to get an entry to the 70.3 but I was still undecided whether I’d actually race until literally the morning of the event – it was dependent on how I felt on the day.  I decided to race on the proviso that I would take it easy (the goal was just to roll around the course and enjoy it) and pull out if I felt unwell. Anyway, fast forward a few hours that day and all of a sudden I found myself standing on the stage, accepting a spot to the IM 70.3 World Championships! Ahh-mazing! South Africa here I come!

CPC: But the world champs are more than just a race for you now, tell us a bit more…
Margs: Sadly, recently someone very, very dear to me was diagnosed with ovarian cancer. To witness someone so close to you having to go through the realisation and all the emotions that come with it is heartbreaking. So I’ve decided it’s time to give back and to use this sport for a greater good. I’m not just going to be racing for myself, I’ll be racing for those close to me, and all those devastated by cancer. So my goal is to raise at least $3000 for the Ovarian Cancer Research Foundation (OCRF) leading into worlds in September. Cancer of any sort is devastating for all those it effects, so it’s time to say a big FU to cancer!

CPC: How can others support your cause?
Margs: That’s super easy. I’ll be sharing my journey along the way,so you can follow me, and make a donation. All you have to do is click here – any donation, big or small, is very much appreciated and means a lot – every little bit helps!

For more on the OCRF, visit – ocrf.com.au

 

What a powerful reason to continue to strive for her own goals, while helping a cause now extremely close to her own heart. We all wish Margs a great lead in, and health and happiness to those close to her and all those affected by cancer. 

CLICK HERE TO DONATE and support Margs cause.

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Gold at State Aquathon Championships

There’s nothing quite like a long weekend, and it’s the perfect chance to throw in a race (or two!) as part of your training.

We had athletes racing in the State Aquathon Championships  and State Series Sprint Triathlon in Albury, the Great Australia Day Swim in Brighton, WSTC Sprint Tri in Altona and the Mount Martha Australia Day Swim.

Victoria again threw up super warm conditions to race in, thankfully a lot of the racing was in the water! 🙂

State Aquathon Championships, Albury
Jenny Patterson – 1st, F55-59
Jenny Patterson is new to the squad and came to me with some great goals she is determined to achieve. She’s had a great start to her training this year already, and seeing

State Series Sprint Triathlon, Albury
Jenny backed it up on the Sunday to race in the State Series Sprint Tri, with her aim of collecting more points towards the series. And that she did! She now has some time to recover before continuing her build to Portarlington and then Challenge Melbourne.
Before this weekend, Jenny was sitting 2nd on the State Series Leaderboard, so is looking good as she heads into the last few races of the series.

Great Australia Day Swim, Brighton (1400m)
Trinh Thai – 3rd F30-39
A perfect chance for athletes to have a crack at an open water event against some strong competition.  Trinh found herself right up there against her competitors and just let 2nd place slip through her fingers. Some great signs though as we continue to work on her racing strategy.
Full results

Mount Martrha Australia Day Swim (1200m)
Dayna Wilkie, 13th F30-39
If you haven’t swum at Mount Martha before, you are missing out! It’s one of the amazing beaches along the Mornington Peninsula, so next time you are looking for an open water swim, it’swell worth the trip down!
Dayna had a great swim, made even better with her hubby and young daughter cheering from the beach. 🙂
Full results

WSTC Sprint Tri, Altona
Mal McLeod, 12th M40-44
Mal decided last minute to include this race to give his body a test after nursing a cricket injury. Driving all the way down to Melbourne from Echuca, Mal soon found out that not every race you can enter on the day! But luckily the great team at Western Suburbs Tri Club had some compassion and allowed him to enter last minute. A great well run event, and if you haven’t checked out their series of races before, make sure you do. Great training!
Full results

Was also great to see and hear of some awesome training being logged over the long weekend for athletes right in the thick of their training. With Race 4 of the 2XU Triathlon Series up this weekend, and long distance races fast approaching, athletes are looking in great shape!

Happy training & racing,

Coach Sarah

 

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