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WEEKEND BIKE CHALLENGE! Company ALWAYS makes a ch

WEEKEND BIKE CHALLENGE!
Company ALWAYS makes a challenge more enjoyable! Our crew have some great challenge options ahead of them this weekend and things have kicked off with a bang! 💥

BIKE CHALLENGE ACCEPTED. BIKE CHALLENGE COMPLETE!

BIKE CHALLENGE ACCEPTED.
BIKE CHALLENGE COMPLETE! 👊🏻
The challenge was thrown out in replace of Amy’s Grand Fondo. And athlete @r_dolsyy kicked off hers in style today on her day off. 👊🏻💪🏻👊🏻

#Repost @r_dolsyy with @make_repost
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One cooked chook!! 🥴💪🏽
130kms for the @completeper4mancecoaching Gran Fondo Bike Challenge!!

130kms, 1600m elevation gain, a bloody lot of hills, 1 tyre leak (re-leak), 1 swallowed fly, 2583 calories burnt and 120 cows moo'd at!! 😅

The challenge aim was 130kms and 1900m of elevation gain. Unfortunately elevation is hard to track as your going as there isn't a metric on my watch which tells me total elevation gain. So it wasn't until I finished that I found out I was just under 300m short.

Currently I am D.E.D, dead.... 😝

#granfondo #fondo #fondocycling #fondobutt #fondobutts #cpcgranfondo #bikechallenge #elevationgain #cycling #cyclingvictoria #triathletelife
#triathlete #lifeofatriathlete #lifeistriathlon #triathlontraining #swimbikerun #girlswhobike #triathlonbikegirls

#Repost @lincolns_tri with @make_repost ・・・

#Repost @lincolns_tri with @make_repost
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Cruisy #aerobic #run today on the #trail

With a #swim and #mobility focused block of #training the #running is all aerobic for now.

In the past, it has been a downfall of mine by trying to make big gains in everything at the same time. Also, I would tend to peak to early in the season and not at my A race.

With some help from @sarahendurancecoach at @completeper4mancecoaching I am keeping the big picture in mind as I aim for a big performance at @ironmanoceania #im703geelong on February 20.

#triathlon #triathlontraining #ironman #ironmantraining #halfironmantraining #halfironman #ironman703training #swimming #ride #bike #cycling #marathon

Well done to this legend on getting another race u

Well done to this legend on getting another race under the belt for the season. A super hot and hilly course at the Tinaroo Short Course. 2nd AG. 👊🏻💪🏻
@moniqueralph05

GET CREATIVE! Do you find yourself always cooking

GET CREATIVE!
Do you find yourself always cooking the same things, or with the same ingredients?
Then why not step outside of your comfort zone and try something new ! I have loads of recipes on our website, dinner meal ideas, snacks, training fuel, recovery fuel and not to mention healthy & nutritious sweet treats! Check them out online 👌🏻

Pictured: Raw Veggie, Rice + Haloumi Salad. I’ll need to write this one up as I made it up tonight and it was delicious! 😋😋

“Time spent amongst trees is never wasted time.”
~ Katrina Mayer

I love including nature and trails into mine and my athletes training as much as possible. Most have a trail run (or more!) in their training just about every week. So many benefits for taking your training off the beaten track.
How often do you go off-road? 🙌🏻

@completeper4mancecoaching

This athlete is learning so much from her training

This athlete is learning so much from her training. #proudcoach

#Repost @r_dolsyy with @make_repost
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Shift focus towards the goal and everything will fall into place in the process 🏞

I won't lie, sometimes the process is tough when the goal is hidden, unachievable or unknown. Here in Melbourne we have made the record books for being the longest city kept in lockdown in the world. We haven't just broken that record, we've smashed it and are continuing to break it with every day we stay locked down.

Everyone is doing it tough in one way or another. Ironman 70.3 Melbourne is less than 8 weeks away, and the 2XU series starts just after that. The talk of lockdown staying in place until Christmas is looming.

Lack of swimming is probably one of the common themes surrounding triathletes who live in Melbourne, as pools are closed, most of us don't have access to water and we are just coming out of winter. I have access to water, but I can tell you tethered swimming in a freezing dam isn't much fun. It's a massive mental game. There is no concept of how long you have swum for and the loss of muscle function in your hands towards the end is real, gloves or no gloves.

What training adaptions have you made to your normal routine during lockdown?

#swimming #swimmer #tetheredswimming #swimswamswum #swim #triathlete #triaustralia #triathlonislife #triathletelife #lifeofatriathlete #lifeistriathlon #triathlonaustralia #girlswhotri #girlswhoswim #roka #rokamaverick #rokatriathlon #melbournelockdown #lockdown #lockdown6 #lockdownlife

FROM THE COACH: Want to know how and why the coac

FROM THE COACH:
Want to know how and why the coach makes training a priority? A nice little insight.👇🏻👇🏻

#Repost @sarahendurancecoach with @make_repost
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Our kids have seen us train from day dot. Actually before then. Through both pregnancies I was grateful to feel good and be able to train through. And as soon as I was able I was back out swim, bike, run/walking post birth.
It’s all our kids know. They know we love it. Often as we tuck them into bed, our oldest will ask, ‘will you be on the trainer or in bed when I wake up’ or ‘will daddy be riding outside tmrw’ and I smile. Others may feel guilty, but we do not at all. We make sure our health and our goals are a priority, knowing that it sets an example for our kids.
Yes there are times when they might say ‘I don’t want you to ride today’ and we make a judgement call on that, or we compromise in some way. There are other times I’m off the trainer attending to them more than I’m on it 🤪 but we wouldn’t change a thing. And most would pay a baby sitter so they could go out for dinner with their other half. But just last week I actually paid a baby sitter to look after them so @mr.npr and I could ride together. What a novelty! Do I feel guilty. No. Not at all.
Kids learn so much from us. And I love what we are teaching them. 💝💗
#triathlonmumsaustralia
#cyclingmumsaustralia
@completeper4mancecoaching

RACING ACTION!! !! Sunny Coast 70.3 came through

RACING ACTION!! !!

Sunny Coast 70.3 came through with the goods!

The smile on the face of athlete Monique as she headed to the finish line in her first offical race back in who knows how long now?! 🤪

We went in with no expectations other than to ENJOY and LEARN. And both of those we did. 👊🏻 geez it feels good to have athletes out racing again! Now for more races to start happening so the rest of us can get that feeling back ! 🤞🏻🙏🏻

WHAT ARE YOU FOCUSING ON?? .. .. .. It's ALWAYS ab

WHAT ARE YOU FOCUSING ON?? .. .. ..
It's ALWAYS about the process. And it is the actions that form that process that drive the success. Always.

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If you want to find out more on how we are building resilient, strong and healthy athletes through our 4 key foundations of per4mance, while focusing on our 4 key drivers of success.

Then make sure you get in touch.

COMMITTMENT
BALANCE
PURPOSE
PASSION

WANT TO KNOW WHAT ITS LIKE AS AN ATHLETE WHO WORKS

WANT TO KNOW WHAT ITS LIKE AS AN ATHLETE WHO WORKS SHIFT WORK?

I coach a lot of athletes who work shift work, including stretches of night shift which is SO tough on the body. It is imperative during these times that your training is adjusted to take this into account. Have a read of CPC athlete @r_dolsyy experience and how we work with and around her work. 🙌🏻

#Repost @r_dolsyy with @make_repost
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Shift work certainly has its challenges. 🌃

Night shift blocks are the absolute worst for training. For me I don't recover well during blocks of night shift, my body feels fatigued, power and strength decrease and the doms are real. This is because your awake when your body is usually sleeping and repairing itself. If you've ever experienced jet lag or that day after an all nighter it's a similar feeling.

My night shift weeks usually see a drop in volume of around 8-9 hrs of training, compared with anywhere from 12-18hrs in a "normal"week.

During night blocks my longer sessions are usually lower intensity, and I keep any high intensity sessions short and punchy.

Nutrition is also a challenge. Your hormones are completely thrown out of whack. Hormones play a bigger part in the big picture than a lot of people realise. Lack of sleep (poor sleep) increases hunger hormones, it also impacts how your body manages stress. Your body craves mores food and generally food that is low in nutritional value. When you eat at a time your body is usually sleeping this actually raises cortisol levels (stress levels increase). Weight, insulin levels and blood sugar levels are all effected by hormones.

So what's the solution? Try and manage what you can and accept what you can't, and be kind to your body!

I don't claim to be an expert in this at all, I just like to understand how my body works and how I can work to the advantages and disadvantages!

Who is a shift worker who can relate 🙌

#shiftwork #nightshift #shifts #triathlontraining #training #triaustralia #triathlete #shiftworker #shiftworkingtriathlete #triathlonislife #lifeofatriathlete #lifeistriathlon #triathlongirls #fulltime #fulltimejob #trainingcycling #cycling #cyclist #swimmer #lockdown #melbournelockdown

THANK YOU to all the fathers, to our fathers, and

THANK YOU to all the fathers, to our fathers, and to the father figures in our lives.
A day to be thankful and show appreciation to those in our lives that stepped up and shouldered the responsibility of fatherhood for us. A day to reflect and recognise the sacrifices that those made or continue to make to be father figures in ours and/or our childrens lives.
We may not all be able to be present with these men in our lives, some may not be on earth with us anymore, but I hope that everyone gets a chance to celebrate the day with someone special. Even if that person is no longer with us, celebrating their life and the beautiful memories shared is an incredible way to honor them.

And if you yourself are a Father, be proud of your achievements, the lessons and the love shared. And keep shining the light and your love for your health and fitness and chasing your own dreams/goals. It does not go unnoticed by those around you, trust us. 🙂
Happy Fathers Day to all the Fathers and Father Figures. x

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