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!
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.
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!
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 !
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.
I had mentioned recently to my athletes that it was 10 years since I raced in Kona. My Ironman World Champs experience was in 2013 – the year that Mirinda Carfrae won her second Ironman World Championship Title and had the 3rd fastest run split of the day – including the pro men. Simply incredible! She then went on to win and break her own run course record again the following year in 2014. And only now, have we just witnessed a new run course record thanks to Anne Haug with a 2:48.23 in 2023!
I could have sworn I did a race report / recap after my Kona race – and I thought I found it, but it was actually a recount of my first Ironman – Ironman Melbourne in 2013 when I qualified for Kona in a time of 9:23 (year the swim was shortened). Read about that race experience and how I qualified here.
So I don’t have my recap to share with you, however I did find some of my pics and what I can say is, what an awesome experience it was. And I got to share that experience with my parents – something they still remember fondly. As well as long time friend and athlete Narelle Crooks who was on the sidelines supporting, along with her hubby Nathan who was racing and fellow training buddy Brett. Brett, Nathan and I spent countless hours together training. So many long rides and long runs together, hundreds of laps in the pool, open water swims, trainer sessions, interval runs around the tana and along the beach…. Brett and I even travelled to Port Douglas in the lead up to Kona for a Half Distance race – trying to acclimatise for the heat before we arrived.
But honestly, nothing can really prepare you for the heat and humidity. It truly is a HOT and brutal the race is. But how spectacular and magical the Island is. I get why athletes all over the world still want to compete at this race. It’s not about becoming one of the best in the world in your age group, it is the experience. Living and breathing Ironman the week leading into the race, swimming in the crystal blue waters amongst tropical fish, turtles and dolphins, riding along the Queen K and through the lava fields, running along Ali’i’ Drive, up Palani and through the Energy Lab. And that finish line line. Simply incredible! The visuals from race broadcasts are exactly that. But being there, experiencing it, putting your body through it, truly is something else. And in that moment, the result matters little. Especially for those going there for the first time….
My Kona result? Swim 1:11.38 Bike: 5:34.14 Run: 3:45.22 Overall: 10:39.53
For anyone who has the dream of racing the World Champs, talk to me. It truly is an incredible experience and something that is possible with the right training, hard work and race planning… I previously wrote an blog on how to qualify for the Ironman World Championships. So take a read if you want to find out more on how and what it takes to qualify for this magnificent race…
