COACH & PERFORMANCE OF THE YEAR

The team has been on fire over the past 12 months. But just like our athletes, it doesn’t come overnight, it comes after consistent hard work, by putting in the hours, by continually learning, growing and developing. It is a dedication to long term growth and performance. And over the weekend Coach Sarah Mulkearns was awarded VICTORIA’S COACH OF THE YEAR at the Aus Triathlon Victorian Annual Awards Ceremony.

“I’m a modest and humble person at heart, but to say I am chuffed with this one is an understatement. We certainly don’t coach for the accolades, we coach for our athletes. So I am filled with gratitude to receive this recognition on behalf of myself and the athletes I work with. I couldn’t be here without the amazing athletes and individuals that I work with on a daily basis – it’s never just an individual effort, it’s a team effort.”

Complete Per4mance Coaching is a boutique coaching service, and is spearheaded by Coach Sarah, who only works with 25-30athletes at any given time. So to be recognised for this award is an achievement in itself amongst her fellow coaching peers.


Also adding to the weekend was another amazing performance from athlete Regan Hollioake who went two from two in her first year as a professional triathlete. Regan won the female PRO race at Challenge Korea in a time of 8:39.52, solidifying her super consistent and strong start to her professional career.

Rounding out the weekend, Regan added to her medal tally at the Victorian Awards as she took home MOST INSPIRING PERFORMANCE as well as 30-34Y FEMALE STATE SERIES CHAMPION, before she made her transition to the professional ranks earlier this year.

” I’m so honoured to receive Most Inspiring Performance Award. To be a source of inspiration to other girls and women within the sport, which traditionally has been male dominated in terms of participation, fills me with such pride. It is my goal to give back to the world of triathlon – more than I take. And if my journey inspires another to have a go, to use triathlon as a vehicle to being physically active, then I would deem it a success. I’m so thankful to this sport for enriching my life and hope that I can help others discover the value also.”

Regan’s words speaks volume to her character, and we know that this is just the start or an amazing journey she is on.

RACING MOTIVATION… A COACH/ ATHLETE PERSPECTIVE

WHY DO YOU RACE?

I love racing. I do. I love the feeling of pushing my body to it’s limits, against every other athlete out there on the day and seeing where that lands me.

For as long as I can remember, I have always been competitive. No matter the sport. I don’t generally half @arse things. I go all in, otherwise I’m out. Growing up I played team sports, netball and basketball both at a high level, and I had a dabble at soccer too. I love the competitiveness, and I love winning.

Then came along triathlon in my 20’s and I went all in there. Wanting to learn the craft, finding out how hard I could push my body and what result that would bring on race day. I would thrive off racing, and I didn’t want to settle. I was by and large ‘all in’. Racing results were my main motivation for training. And I’ve done that for 15 years, with some great success, but not with a LOT of hard work. I trained to race and I thrived off that.

BUT over the past 12 months or so, racing hasn’t been my main motivator for training anymore.

I still train every day. Sometimes 2 or 3 times a day. I still put myself through sessions that I give to my athletes so I know what they feel like / should feel like. I still like pushing myself and setting myself goals and challenges. I love the feeling of feeling fit, and healthy.

But I don’t actually have the drive to want to race to win anymore. I know I could. Because I’m stubborn like that. And I know if I wanted to, I could. But I don’t. I’ve still dabbled in running and cycling and triathlon races, but not with as much focus or as much gusto. Old me would not have raced, if I wasn’t fit and strong enough to give it my best, I wouldn’t have put myself on the start line.

And it has been hard to reconcile in my head at times. My last ‘competitive’ race was Port Macquarie Half Ironman in 2022. I finished 4th in my age group, as a full time coach, and full time mum to a 3 & 4 year old. Before that, it was 2 years prior at Geelong Half Ironman where I qualified for the Half Ironman World Champs. (Ironically being held this year in New Zealand) with a 1 & 2 year old. That was tough, but oh so satisfying!

Back then all I wanted to do was win. And I was fully engrossed in it. My whole identity was wrapped up in it. I prioritised training and racing to win over just about everything else in my life. I just wanted to WIN. Until I didn’t want to anymore…..

I saw a post a couple of years ago by another coach and it said something along the lines of a coach must be able to walk the walk, and not just talk the talk. And it didn’t sit well with me. But at the same time I was like, shit I better keep racing to be able to ‘prove’ that I can and prove that I can coach – BUT then it dawned on me. The two are mutually exclusive, they don’t have to go hand in hand. Sometimes they do – which I’ve done for years. But they certainly don’t have to and we all know LOTS of successful coaches that don’t race at a high level anymore – or at all. So, with that, over the last couple of years as things have shifted, my mindset shifted and so did my priorities.

I am always saying to athletes that intrinsic motivation should be first and foremost. Of course use extrinsic motivation to aid you, to continue to drive you to be better, but your main motivator should come from within. Yet here I was, using a post I came across on facebook and the perception I thought others must have of me to continue to drive me. But like most people who rely on extrinsic motivation, that can often only last for so long….

When I had our first born (nearly 7 years ago) I wanted / needed to get back racing. I didn’t want to loose that identity as an ‘athlete’. That’s what I had known myself as for so much of my life. The satisfaction I got from it was huge and all my energy and focus was on those goals.

But in come children, two at that in quick succession and things slowly shifted. My want and need to have a singular goal and focus for myself has become lesser as our children have grown. And my growth and personal satisfaction has come more from the athletes that I coach, the group we have built, of the Club that I support, the community that we now live in and of course – my family.

I don’t need to race at the top level anymore if I don’t want to – to simply ‘walk the walk’.

I don’t need to race for external satisfaction.

I know I can now race if and when I want to.

I can race because I CAN, because I know HOW and because I LOVE to. Not because I feel I have to.

I have learnt that it is the training itself and the discipline it brings that I actually love the most, not necessarily the racing. The racing is a by product – a bonus if you will…. Perhaps, deep down that’s what has always driven me, I just didn’t realise it …. I don’t have to force myself to train or exercise, I do it because I love it.

Which is why I stay fit. Which is why I train every day. So I can, if I want, when I want, where I want. A quick little prep will have me ready and I’ll enjoy returning to those feelings. But I most likely won’t go ‘all in’ like I used to, not because I can’t, but because I choose not to.

Now that all may change again at some point. What feels right now, may not be the same in another few years. We all go through seasons in life and I love embracing all of them.

And that’s what I also love about coaching each individual athlete I have. I have some athletes in the early stages of their athletic journeys, going all in, and I fully embrace that, support that and help foster the environment and training that they need.
I have other athletes who prefer a softer balance to their training, competing when they can, and training as it fits into their life. I have others who don’t compete – at all. They simply love the structure and discipline of training in their lives, and staying fit. Just as I do. And I have the pro and inspiring pros. The high achievers. Those chasing PB’s, wanting the most out of themselves, and I love being on the sidelines for all of that. I love being part of each of their journeys.

So no matter the athletes path, or where they are at in their journey. I love all of it, because it is THEIR journey. Just as I am on my own journey. And as a Coach, I love that I’ve been through all facets of it. I’ve been the beginner, the green and keen athlete, the top age grouper, I’ve dabbled as a pro, a mum juggling it all, and the one still here for the long haul.

And I am grateful to be part of that and still join in on the ride!

Coach Sarah x

Motivate in May

A THIRTY (ONE) DAY Challenge in May !

Choose your challenge.
Make a habit. Or break one.
Spark personal growth
Build mental resilience.
Or try something new.
Motivate in May is for you!

If you are off the back of a long season (regardless if you raced or not), or embarking on a new season / training program, then this is the perfect time to lay the ground work for your best 2023/2024 performances. It can be easy to lose the rhythm of training as it gets colder and darker outside. Or you may be without a key race to inspire you to jump out of bed in the morning… SO I INVITE YOU – join us in a challenge to help continue to build your physical resilience and positive daily habits.

 NO ONE is immune to the allure of wanting to stay in bed on a cold, dark, early morning. That’s where accountability matters. And that’s where our CPC community will join together, encourage each other, share your daily ‘wins’, – and maybe even your struggles! Set yourself up NOW – and your winter / base preparation will set you up for the weeks and months to come….

THE CHALLENGE:

This challenge falls in line with our learnings of setting goals (in this instance a challenge) and defining your why, so we can measure our success (read more here). Our May challenge involves you choosing a goal (challenge) to complete over/during the 31 days of May.

Some examples:

Swim /Run/Ride 25/50/75/100k in May
Train every day in May
Strength / Mobility / Pilates/ Yoga Challenge in May
Try a new way in May (ie commit to finding a new training route week/each session)
Try something new in May (ie a new gym, a new exercise/sport/hobby)
Zwift route challenge in May

The ideas are limitless, the benefits endless !

You want to make it specific (and challenging) for you. Something to drive you in May, and encourage you to make (or break) a habit, spark personal growth, build mental resilience, or simply try something new!

So get thinking, get creative, have a WHY and share with our CPC Community. Nothing like sharing your goals to stay accountable !

CHOOSE your goal | CHALLENGE yourself | SHARE your wins !


Athlete in Profile: Nicole Wilson

An athlete with 30 years experience in the sport still chasing the high of racing, the love of training, the challenge of balancing family, work and training and the ultimate love of feeling strong, fit and healthy. Starting her Triathlon days in the 1990’s Nicole has seen the sport change, and take shape over the years to where we are today and we can’t wait to continue the triathlon journey with her….

Name: Nicole Wilson

Nickname: Nic. Nice and simple!

Age / Age Group: Old Hen! ;-p

Lives: Malvern, Vic

Targeted Sport: Triathlon

Years in the Sport: 30 years (on and off) (told you I was an old hen…)

How did you get started: Monash University Tri Club. Like minded people who even made a Saturday night swim squad session fun!
(I do not know ANYONE who swims on a sat night – so there’s a first!)

Why I choose CPC: I was introduced by another CPC athlete Caroline Houston. 🙂
(would of mouth is fab – thanks Caroline!) 😉

What I ‘get’ from my sport: I love the challenge and diversity of 70.3 Triathlon racing. With more self-sufficient teenagers at home it’s been great to invest in consistent training and hopefully greater life longevity. I aspire to keep racing and training for a long as my aging body can keep up.

Ultimate Goal:  Swimming, riding and running for as long as my body will allow – at at least until l get my pensioner card.

What I couldn’t live without: A family who are very understanding & flexible.

Biggest love: My boys (husband, 3 teenagers and dog)

Pet peeve!: Wasting time.
(ohhhh that’s a goodie! We’re with you on this one!)

Interesting fact about me: Country girl who grew up in Cobram.

Athlete in Profile: Jacqui Graham

A new comer to the sport of triathlon who is already making her mark. Podiuming in her first Ironman and qualifying for Nice 2024, she’s ready to embark on coaching to see how far she can take her racing. As a shift worker, she is also keen to continue to buck the trend of traditionally poor health outcomes for not just shift but also health care workers – so continues on her quest of participating in competitive sport and making good lifestyle choices. Keep an eye on this athletes. She truly is just getting started….

Name: Jacqui Graham

Nickname: Cracker Jacq – less frequently used these days!

Age / Age Group: 30-34

Lives: Yea, Vic

Targeted Sport: Triathlon

Years in the Sport: A very loose 1 year !

How did you get started: In 2022 a very good friend signed up for an Ironman as a bucket list tick off, prior to his first child. My wife and I decided we would do the 70.3 as support. I enjoyed the day with no real intention of doing another. However 6 months later I had forgotten that, then deciding to do a full IM in Dec 2023.
(and Jacqui conveniently left out the bit where she qualified for the IM World champs at said race!)

Why I choose CPC: I’ve not had previous coaching and I am super excited to work with someone who has the expertise to get the most out of myself. I’ve only heard of good things re CPC and the match just felt right.

What I ‘get’ from my sport: Sport/being active has always been a main priority for my wife and I. Being a shift worker, which is associated with poor health outcomes, I have always been determined to not let that stop me from participating in competitive sport or making good lifestyle choices. The exception to the rule hopefully. Or maybe the rule could change!

Ultimate Goal:  Ultimately, it would be to never stop getting better. However, Sub 10hr IM and sub 5hr 70.3 would be equally ace.

What I couldn’t live without: My wife & doggos + homemade hummus. 🙂

Biggest love: The above + exercise!

Pet peeve!: Dirty floors (two floofy dogs makes for a regular occurrence).

Interesting fact about me: I’m vegan. It would be un-stereotypical of a vegan if I didn’t mention it. ;-p

We can’t wait to see what is instore for Jacqui – as we know it’s going to be an exciting ride!

The Festive 5 Challenge

The final wrap up to our 2023 build / season / year is the return of our Festive 5 Challenge!! 
A take on the well known ‘Rapha Festive 500’, but ours with a twist to ensure everyone can gain the most from the challenge, and make it applicable to you and your goals. Ultimately the purpose behind the challenge is to add a little focus and a training spike over the Xmas / New Year period when many tend to have time off work / extra time to train. Nothing like a challenge to keep (or even increase!) your consistency and compliance over the festive season!

THE INSIDE DETAILS: 

Commences: Xmas Eve (eve!) – Saturday 23 December.
An extra day this year thanks to the weekend…. ;-p
Concludes: New Years Eve – Saturday 31st December (9 days inclusive)
The Challenge: Complete YOUR challenge over the duration of the 9 festive days, as you see fit. Indoors or out. Pool or Open Water. On or off-road. You choose!

Here are some challenge options you could take on: 

FESTIVE 500 RIDE CHALLENGE
The Ultimate
:
Ride 500km over the 9 days.
The Consistent:
Ride 50km a day on 5 or more days
The Half:
Ride 250km over the 9 days
The Conservative:
Ride 50min/day over 5 or more days

FESTIVE 50 RUN CHALLENGE
The Ultimate:

Run/walk 50km over the 9 days
The Consistent:
Run/walk 5km/or 50min /day on 5 or more days
The Half:
Run/walk 25km over the 9 days

FESTIVE TRI CHALLENGE
Swim/ride/run your way over the 9 days:
The Ultimate: 500km riding, 50km running, 5km (or more) swimming over the 9 days
The Consistent: 50km riding, 5km running, 500m swimming / day on 5 or more days
The Half: 250km riding, 25km running, 2.5km (or more) swimming over the 9 days
The Conservative: 50min riding, 50min of run/walk, 50min swimming on 5 or more days

Or any other alternative that works for you! (and why not make up a name and share with us?!)

Follow along: 
More details will be shared over the coming days and we’ll get the chatter started! 
FACEBOOK: All details, info, chatter and more will be shared in our FB group here
STRAVA: If you are on strava, why not follow us online here

CONFIRM: If you are joining in, and what challenge you are up for, as I will program accordingly and provide some guidance on how to tackle the challenge based on your goals.