Author: Coach Sarah

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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!

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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!
facebook
instagram
strava

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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!
facebook
instagram
strava

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Athlete Profile: Simon Mason

Local to Coach Sarah, Simon gets the added benefit of face to face coaching, as well as great weekly mini tris thanks to the local tri club. This keeps training fun and enjoyable, being able to train and race along side others while still chasing his own goals. Super important for an athlete who has been in the sport for a long time but still chasing to get the most out of himself.

Name: Simon Mason

Nickname: Simon ;-p

Age / Age Group: 56

Lives: Regional Victoria

Targeted Sport: Triathlon

Years in the Sport: 16 years – and counting !

How did you get started: I had always been curious about triathlon, and one day decided to give it go.

Why I choose CPC: The face – to – face coaching (bonus!)

What I ‘get’ from my sport: Helps clear my head after work (I don’t feel so bad if I have a drink on the weekend). I enjoy the journey…..

Ultimate Goal:  Be a good partner, father and person
(this is probably my fav answer yet!)

What I couldn’t live without: Good coffee!

Biggest love: Kaye

Pet peeve!: Dishonesty

Interesting fact about me: I still barefoot ski every year. 🙂

Socials: Feel free to follow Simon on socials!
Strava
instagram

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Athlete in Profile: Ericson Malvar

Stumbling onto the sport of cycling and now a keen cyclist ready to better his Peaks Challenge time from his previous attempt. His love of cycling and goal to improve has lead him to CPC with a guided, measured and personalised structure to his training… We can’t wait to see where his training takes him!

Name: Ericson Malvar

Nickname: Edawg !

Age / Age Group: 48

Lives: Oaklands Park, SA

Targeted Sport: Cycling

Years in the Sport: 9 years

How did you get started: Simply wanted to do some cardio. As simple as that,. Here I am 9 years later and seeking coaching guidance! 🙂

Why I choose CPC: Great reviews from other athletes !

What I ‘get’ from my sport: It helps me vent from the stresses of life and specially work. (I think a lot of people could relate to this!) ;-p

Ultimate Goal:  To finish Peaks Challenge in sub 12 hours!

What I couldn’t live without: Family…..and cycling

Biggest love: Family…..and cycling ;-p

Pet peeve!: Busy schedules resulting in less training time and and less rides. 😉
(ohhhh that’s a goodie! We’re with you on this one!)

Interesting fact about me: I used to detest cyclists!
(I probed Eric on how his view has changed now he’s a cyclist himself…)

“Cars drivers should understand the impact of dangerous driving towards cyclists, especially when not all cyclists are experienced or confident on the road. Also considering that many people use cycling as a form of transportation and have every right to be on the road just as they do in a car.”

We couldn’t agree more, and the more we can continue to educate the community, the safer all road users will be. Whether it be intentional, negligent or accidental, any accident on the road is one too many. So ride safe and drive safe when out on the road, take your time, look out for others and be aware of your surroundings always.

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The road to Green and Gold

Ironman Athlete Shane Kervin shares an insight into his prep for the Aquathon (run / swim / run) Multisport World Championships.

I am the first person to admit that I probably have no real business donning the green and gold and being any part of an Australian team, but hey, if you qualify and are lucky enough to snag a spot, you would be mad not to take it, right?

Once on the team, the reality of toeing the line with some of the fittest  and fastest 50-54 year olds in the world started to hit me, sh*t I might have bitten off more than I can chew here.  There will be no where to hide on race day.  Don’t get me wrong, there is no shame in coming last, but if I can help it I would prefer not to.

Thankfully Sarah was kind enough to squeeze me onto her busy roster of athletes and agreed to an 8 week training block to drag the few fast twitch fibres I possess out of hibernation.

The first week consisted of some testing, with the results pretty underwhelming on my behalf and some of the efforts had me gasping and questioning my choices.

However, I soon learnt the difference between ‘exercising’ and ‘training’. 

I was suddenly ‘training’ and loving the variety and Sarah’s approach to it, moulding the program around my work roster and family life.

By the time I flew out to Townsville I could clearly see the improvements in both my run and swim paces, and in my training I felt ‘strong’, which had me mentally in a great space and excited for the race.

I was hesitant to set a goal time, because I hadn’t raced this particular format of the Aquathlon and the conditions always play such a big part, but I had some reference times in my head. 

If I went over 45 minutes I felt I would walk away disappointed, if I went under 44 I would be really satisfied and if I went under 42 I would be rapt.

So to finish in 41:51, in the top half of the field (by one spot) and having enjoyed every second of it, I could not have been happier!
(Race distance 2.5km run, 1km swim, 2.5km run )

Looking back at my qualifying event times compared to the World Champs the improvement is considerable.

A HUGE thank-you to Sarah – what she achieved in such a short period is amazing!

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