First Time Ironman to Kona Qualifier

When Kerryn came to us 12 weeks ago to help her with the final part of her build to her first Ironman, our goal was to ultimately hear the words at the finish-line “YOU ARE AN IRONMAN!” And not only did Kerryn hear those magical words, the follow day it was followed with “YOU’RE HEADING TO THE WORLD CHAMPS!” “I still can’t believe that!” she said after she qualified.

Kerryn had a fantastic 3 months leading into Busso. We’d done enough to feel confident and capable, but not too much that we over cooked it. We logged some big training days (and weeks) in preparation, trialled and dialled in nutrition, done the heat prep and planned for all the ‘what if’s’ that can happen in an Ironman race day…

“Completing Ironman Western Australia in Busselton was one of the most physically and mentally demanding things I’ve done but also equally the most rewarding. It was capped off when I received a qualifying slot for Kona…I still can’t believe that!

Overall, for me, it was about finishing my first ironman and ideally hoping to do it in 12.5-13 hours. I found the windy conditions tough, so to sneak in at 12 hours 58 minutes was a relief! It was my first ever marathon and I wasn’t sure how I’d go doing it off the back of the swim and ride. I’m proud to have run most of it. I realised it was going to be touch and go on the last few km to get under 13 hours, so I told my brain and legs to shut up and ignore the pain I was feeling so I could pick the pace back up! Running along the famous foreshore past the crowds in that last km is something I’ll always remember and I felt like I was flying! 😀

Thanks to Sarah for your coaching support over the past months to help me achieve this goal. I’ve learnt a lot from you.

I’m looking forward to the next chapter and training for Kona… but also looking forward to  a little break and eating icecream! I also now appreciate what the ‘post-Ironman walk’ feels like!” ~Kerryn

Swim: 1:38
Bike: 6:27
Run: 4:37
Overall: 12:58.11

Congrats again Kerryn, welcome to the IRONMAN club! And here’s to another Ironman build next year! ;-p

First Time Ironman nailed it to a tee!

“Sarah – you believed in me this entire journey and we blardy did it!” – Matt

When most individuals set themselves a goal of completing their first Ironman, as a coach, I generally always give the advice of ‘first and foremost, the goal is to complete the Ironman, from start to finish, in as best shape possible.’ For most, that is enough, for many, even that won’t happen. Ironman is a long day. For most, anywhere from 10-15hours is where their day will finish. And for many, it will incorporate walking.

But when you are someone with natural ability, with an engine built on a swimming background, the willingness to do the hard yards and an eagerness to get the most out of himself, I knew this was going to be more than ‘just finishing’.

So starting his Ironman campaign in June, local to Echuca Moama, Matt Brooks set about the task of first racing in just his second Half Ironman at Sunshine Coast in September where he nailed the target goals we set and came in in 4:52.

As another ‘general rule of thumb’. If all things being equal, double your Half Ironman time and add 30min (give or take) and it can give you a rough guide on what an ironman time may predict. So for Matt, a rough prediction for him was a 10hrs:15min. He told me he would be stoked with that.

But as his training progressed, I knew we would be working on a faster time, as he continued to train, absorb the training load and improve. Matt was knew to cycling and so another few months in the legs and he was only going to get stronger. Plus the work we were doing with his race nutrition and hydration plan – including a sweat test which confirmed what we already knew – he was a prolific sweater! This was going to be super important going in to a race like Busso.

Fast forward to the weekend at Ironman Western Australia 2024, and Matt was so well prepared. His training went relatively stress free, he ticked off session after session, wekk after week. He trained mainly solo – which is no mean feat! And worked on keeping his body healthy and injury free during that time. Which is imperative to an Ironman build!

My main message going into the race: Ride your own race!
We knew Matt was going to get out of the swim at the pointy end of the field, but I also knew there would be a lot stronger riders around him. So it was imperative for him to settle in and ride his own race. To not get swept up in the moment and with others. And he stayed true to the plan and this paid dividends to his whole race overall!

THE RESULT: A sub 10 hour Ironman!

Based on the training and the conditions on the day, check out my predictions v’s Matts actual. Impressive!

PREDICTED:
Swim: 55-60min
Bike: 5:10-5:20hrs
Run: 3:25-3:35hrs

ACTUAL:
Swim: 1:01:59, 4th AG
Bike: 5:08:31, 22nd AG
Run: 3:30:45, 14th AG
Overall: 9:55:21, 15th AG

Full results here.

I couldn’t have imagined a better first Ironman experience. I was so nervous about the weather and conditions, with heavy chop in the swim and crazy headwinds and rain on the bike and run… But I stuck to our race plan and just enjoyed the entire day! We can’t do it without the volunteers who are literally the best. And the support from home has been overwhelming so thanks to everyone and particularly Coach Sarah – you believed in me this entire journey and we blardy did it!” ~Matt

Congrats Matt – you deserved that result wholeheartedly!!

CPC Festive Challenge

Our Annual FESTIVE CHALLENGE is on again as we farewell 2024 and launch into 2025 with a bang!

A take on the well known ‘Rapha Festive 500’, but ours has a twist so that all athletes – no matter your level or races 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 and extra time to train. And there’s nothing like a change up AND a challenge to keep (or even increase!) your consistency and compliance over the festive season amongst the celebrations!

THE INSIDE DETAILS: 

Commences: Xmas Eve (eve!) – Monday 23 December 2024
Concludes: New Years Eve – Tuesday 31st December 2024 (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 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 RUN CHALLENGE
The Ultimate:

Run/walk 50+km 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! (why not make up a name and a challenge for you 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, follow your fellow team mates 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.

Women on the world stage

Ironman World Championships in Nice, 2024

2024 saw the first time the women would take on the Ironman World Championships in Nice, France. And what a spectacularly beautifully tough course it is!

CPC athlete Jacqui Graham qualified for this race at Ironman Western Australia in December 2023 in her first Ironman, started coaching with CPC in February 2024 and we’ve been working towards this since.

Ahead of the race, Jac was spending 5 weeks travelling around Europe with her bike in tow, and runners and swim gear packed. With this, we opted to take the roadie and therefore would race the course on the roadie too. This race was for the challenge, the experience, to race against the best in the world and to challenge herself against a super tough course, and she did all that and more!

Jacqui shared some of her thoughts post race…..


Woweee. That was humbling!

Swim I was stoked with. Was pretty rough out there so I was very happy with how I went especially how much swimming I’d managed in the last two months.

That bike course was something else. It was tough! 2400m of elevation in the first half of the race and a relentless headwind on any flats, but absolutely STUNNING descents! There were so many strong riders. Everyone seemed to be quite conservative descending – probably as they were on TT’s, whereas I found I could handle the descents well on my road bike. So would have been interesting to have my TT but I’m glad I had my roadie for the previous 5 weeks so happy with my decision. Also gave me confidence on the descents – which is where I actually felt I did my best!

The run was tough. A stitch for first few k’s and the stomach wasn’t overally happy, so started conservative but the legs felt good! I was overall happy with the pace given the course. Only overtaken by Lucy Bartholomew and one other person on the run course so that’s a win! (we say a 3:30 mara after a TOUGH bike course is well and truly a win!)
But I know I can do better and my best run is still ahead of me, so that is exciting!


Overall a killer day. The most spectacular days racing, with amazing support on course on a very humbling course. 37th in age group. I don’t think I can complain about that !


The end result? After coming out of the water in 60yh position in her AG, Jacqui rode and ran here way through the field finishing 37th in her Age Group and a super proud Ironman World Championships Finisher!

Swim: 107:58
Bike: 6:29:16
Run: 3:29:24
Overall: 11:18:45, 37th F30-34
Full results HERE

Next up is the mens Ironman World Championships in Kailua-Kona, Hawaii on October 26, 2024. We can’t wait to watch this one too!

Athlete Profile: Hugh Byrne

New to triathlon, but not hard training. Coming from a swimming background, Hugh has this leg covered and is revelling in the challenge and the variety that triathlon brings. Self confessed in not being able to live without his phone or his garmin, and addicted to the feeling of crossing the finishing line, it’s safe to safe Byrna is well and truly hooked on tri’s!

Name: Hugh Byrne

Nickname: Byrna (pronounced burna) 😉

Age / Age Group: 20

Lives: Echuca

Targeted Sport: Triathlon

Years in the Sport: Moved from swimming to triathlons a little bit over a year ago, and haven’t looked back

How did you get started: I just knew people that completed triathlons, so decided to get it a go and then just became hooked!

Why I choose CPC: Sarah was awesome, from the first time I talked to her she was so inviting and I couldn’t see anyone else coaching me

What I ‘get’ from my sport: I love pushing myself to my limits and love the variety. The thrill of crossing the finish line keeps me hooked.

Ultimate Goal:  I would love to travel overseas to complete a triathlon, or qualify for a world champs

What I couldn’t live without: Probably my phone or my garmin haha
(I think we’re all with you on this one!!)

Biggest love: I better say my family ;-p

Pet peeve!: Loud chewing and bad manners

Interesting fact about me: I’m about the only person I know that doesn’t love chocolate.

Socials: Feel free to follow Kez on socials!
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Athlete Profile: Kerryn Adams

Relatively new to the sport of triathlon, but with some big (read Ironman!) goals ahead. A lover of chocolate, and training itself, Kerryn thrives on challenging herself and enjoying the journey and we can’t wait to share her first Ironman journey with her!

Name: Kerryn Adams

Nickname: Kez

Age / Age Group: 40-44

Lives: Port Melbourne

Targeted Sport: Triathlon

Years in the Sport: Coming up to 3 years

How did you get started: It was a spur of the moment thing to enter a 2XU sprint tri with an ex-partner. I hadn’t done an open water swim before, only had an old hybrid bike and bought a wetsuit the day before. So it made for an interesting first race but I had a lot of fun and soon fell in love with the sport!

Why I choose CPC: I’m someone who enjoys training but can get caught up and overdo it a bit much! So having a structured training plan designed specifically for me and my goals is important. I’ve heard good things about CPC and Sarah and love the philosophy and focus on communication and education as I still sometimes feel like a newbie to the sport.

What I ‘get’ from my sport: I can’t imagine my life now without triathlon. I love the variety of training and racing in a sport that involves 3 different disciplines. I’m very goal oriented so I enjoy the challenge of learning and trying to improve across lots of different areas. I also find the health benefits of the training are so important for me as a way of disconnecting from work. I also love the supportive atmosphere surrounding the sport and have met so many great people. I’m doing things in this sport that I would never have dreamt were possible for me a few years ago – eg attempting an Ironman race!

Ultimate Goal:  To complete an Ironman. Hopefully Busselton December 2024!

What I couldn’t live without: Chocolate – the training helps me feel less guilty when eating it!

Biggest love: See above – chocolate! And also travelling.

Pet peeve!: Slow walkers!
(oh yep, let’s go – we’re on a mission even when walking!) haha

Interesting fact about me: When I was in high school, I lost my voice for about 2-3 months and had to learn how to speak properly again!

Socials: Feel free to follow Kez on socials!
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