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 | EARN points | and WIN !
POINTS & PRIZES
EARN POINTS 10 points for joining the challenge 15 points for sharing your challenge 5 points for each social tag & share 20 points for completing your challenge BONUS points awarded each week
PRIZES UP FOR GRABS! CPC Socks CPC Trucker Caps Movie Voucher Book Voucher Surprize prizes!
This time of the year for many athletes is the perfect time for reviewing your past season, setting new goals, but most importantly defining what success is to you. Then building a framework to measure your success. In sport (well in life really!) the performance journey goes well beyond simple concepts of becoming faster, stronger, finishing or winning… Results are important. However, a broader perspective provides a healthier and more productive framework to measure success over the long term. And that’s where an athletes WHY comes into it….
Most athletes start their goal setting process with a goal. It makes sense right? ! Set a goal, and lay out the stepping stones to help you achieve that goal….
But what if I got you to look at goals from a different perspective? What if I said, without a WHY your GOAL won’t be able to determine your success? What if I got you to first determine your WHY before you set your GOAL and in return then determine your SUCCESS? How do you think this would differ?
Here’s an example. An athlete set a goal of breaking 5hrs in their next Half Ironman. They loved the idea of going ‘sub 5’! Their previous best was 5:30hrs. They laid out the steps they thought they needed to get there, they trained hard, their family / training / life balance was a bit out of whack, they were managing a little niggle, but they had a goal so stuck to the plan….. Come race day they finished in 5:10hrs. 10min off their goal time. What feelings do you think they had? Disappointed in their result? Because they didn’t hit their goal time…. DESPITE still hitting a 20min PB!
But what if that same athlete was asked the question – what is your WHY ? Why do you want to do a sub 5hr? Why do you train hard, and push yourself and why do you race? After some thought, the athlete wrote down a few things such as: to inspire my children to work hard, to not give up on a goal, to be a better version of myself at work and at home for my family. Their WHY was far more than simply hitting a 5hr time barrier. This doesn’t mean they couldn’t aim for both. Of course they could. But their WHY is what is deep, it gives purpose and means much more than a time on a clock…… That WHY is what should also help drive you – not the goal itself…. Read on >>
A WHY is a statement of purpose that describes why you do what you do and why you live the lifestyle you do. A GOAL is the object of ones ambition or effort; an aim or a desired result. SUCCESS is the accomplishment of an aim or purpose.
Success cannot thrive without a goal (aim) and a goal cannot thrive without a why (purpose). So when setting a goal, to determine your success of achieving your goal, you want to know the WHY behind it.
Why do you want to achieve X? Why do you push your body to train every day? Why do you do triathlon / cycling / running?
“Your WHY is what will set you apart. It will help inspire you to take action. It will also drive you in your training and your racing.”
So as you sit and ponder your WHY, here are some action steps on helping you to determine your WHY:
1. The first step is to ask yourself what your ultimate goal is. This could be related to your sport. Ie I want to complete an Ironman, or, I want to qualify for a World Championships, or I want to have a balance in life and training etc….
2. When you determine what this/ these are, the next and most important step is to ask yourself … WHY do I want to do / achieve this?
Now, there are some key things to remember when developing your WHY.
Your WHY should be powerful: When setbacks or obstacles (such as an injury or a bad race) arise, use your WHY because it is powerful enough to overcome the setback/obstacle.
Your WHY should be deep: Having a shallow why can be easily broken. (ie I train because I enjoy it) Instead, you should focus on a deeper meaning. (ie I train because it helps my mental health and makes me happier)
Your WHY should be intrinsic: Don’t base your WHY on extrinsic factors (ie I want to do an Ironman because my best mate is) instead look inside and feel your WHY (I want to do an Ironman because I want to test my own physical capabilities)
Developing a WHY is the best way to ensure you are avoiding setbacks and continually making progress towards your goals. AND the best way to then measure your success – which I will touch on in my next instalment….
So I encourage you firstly to take some time to write down your GOALS AND YOUR WHY. Remember to make them powerful, deep, and intrinsic. And you need to write them down. Not just have them in your head. Find some paper and write (or type) it out and have it where you can see it. In your phone, beside your bed, on the fridge… Somewhere you can visit them regularly. And if your why truly means something to you, then you will find a way to make your goals happen and you will more likely lead to a happier success…..
The coaching philosophy at CPC was born out of the desire and passion to not just coach, but to educate athletes of all levels to help them achieve their optimal per4mance while maintaining a balanced, happy and healthy life…
Coach Sarah recounts a recent forced reflection and sets a reminder for athletes to take stock, and reflect, particularly if you are towards the end of a long season / training block…. But even if you are not, and you feel like things ‘just aren’t quite right’ – then this is your little reminder to look a little deeper to ensure you are performing AND living to your optimum.
I woke up on the weekend like a truck had hit me. I couldn’t move out of bed, I had this overwhelming sense of pure exhaustion that was over me and a thumping headache. So I slept. And laid about. Literally all day. I moved from bed to the couch, slept a bit more there, had a dip in the pool in the hope it would wake me up. Which it did, for a tiny bit, the exhaustion did lift though, it just hid it for a wee bit… So I filled up the bath soaked in a magnesium for 2hrs! I made myself go out for a walk for some fresh air in the evening. Not for exercise, more for mental health – there’s nothing worse than feeling cooped up inside all day. I often include walks for recovery. This was far from that. I felt like an old woman. Moving slowly. Unsteady. No energy. Having to take breaks along the way – and that was just around the block!
But I made it back home, had some nourishing chicken broth soup and was tucked in bed by 8:30pm. Wow. I have not had a day like that in forever! But I wasn’t going to fight it, not this time. I couldn’t even if I wanted to ! And so as I was laying in bed last night, a heavy cloud of exhaustion over me I was wondering – where has this come from? Why was I perfectly fine yesterday and then down like a sack of potatoes today? Admittedly I have been feeling a little flat of late, just not having the spark I normally do. And although competing sessions everyday, they weren’t feeling as good as they should. And it was playing with my mind. Had my motivation waned? Did I not want race anymore?… And then it dawned on me. I donated blood the day before. That in itself can create some exhaustion as they take around ~500ml of blood. For an averaged size person that’s around 8% of your blood volume, but for me, it’s around 12%. And there’s a reason for this story..
When I was doing the blood pressure and HR check before donating, the lady asked – is your HR and BP normally so low? (HR was 40, and I silently kicked myself for not doing a few star jumps before I walked in!) ;-p And so I explained to her (like some of you when docs see your low resting HR) ;-p ) that I train and race and so yes it is normally low. So we got past that and then she did the haemoglobin finger prick test and she again said, hmmm is your haemoglobin normally so low? I was below the range they allow for donating – so essentially far from optimal. And so I thought back when I had my last blood tests done with my Dr, and I couldn’t remember when that was. Definitely over 12mths ago! She did say they can do a more accurate test to check it again so that I could still donate though. So we did that and it was just above the minimum marker – JUST! So I went through the process and did my bit. Looking back – I should have put my own health first – but there is a theme here….
So why do I share this? Well, looking back on how I had been feeling in general, the wall I hit yesterday after donating blood and I realise I hadn’t been looking after myself as well as I could have over the past few months. And for someone that has a history of low Iron, to not have had regular bloods done recently I was kicking myself. I was in my groove and didn’t think about it. I needed an outsider to point it out!
I’ve been running the tank dry. Trying to do all the things and forgetting about number one. And number one is ALWAYS YOU. Not just for performance and training, but for health and vitality. I’ve been trying to be all the things – the parent that helps at the kinder, the mum who catches up with the other school mums, the mother taking kids to all the sports, and making the fancy lunch boxes, the the wife trying to cook everything from scratch. All while working and training… And as we know, it we burn the candles for too long, or we burn them from both ends, without a rest/reset then eventually they will dim. And Mine didn’t just dim, it went out !
And so I’ve had to remind myself – that I can DO ANYTHING, but not EVERYTHING. And so some self care is coming my way this week, that massage I’d been meaning to book but just hadn’t made the time for – that’s happening this week.
Those bloods that I should have had tested 6mths ago, and checking in with my naturopath will be done this week to get me back to my optimum. And I’ll be saying no when I and if I need to…..
Only then will I be able to find my equilibrium again and feel like my cup is full, my candle burning bright and back to my healthy and vibrate self again!
SO – this is YOUR reminder. Take stock and check in with yourself – BEFORE it’s too late… How ARE you doing? We train, race and compete for the love, because we are able to, reach our lofty goals – but it shouldn’t be at the detriment of our health…. So next time we chat – I’ll ask again, how are YOU doing….
And if this resinated with you, get on the front foot and book in a chat with your coach or health professional to ensure you are performing AND living to your optimum. 🙂
It’s no mean feat training for a Half distance when you are a working parent. The balance of getting the training done, along with prepping children for school, after school activities, homework, lunches, dinners and everything else between that comes with being a parent. Not to mention being a husband/wife to your partner ! ;-p
Well what happens if you put both parents into the mix of training for a big race! That’s what athletes Evelyn and Shaun Wilton did on the weekend when they BOTH competed in this years Ironman Melbourne 70.3 – both as their fist half distance race.
When you share training time with your partner / other half in can sometimes lead to some friction – who’s doing more, who’s taking more of the training time, who’s more tired and deserves more rest… Other families choose to not race at the same time of the year. Many I have trained generally have key races at different times of the year to their partner so they can share the training load better and balance home life – as it works better that way for them. If you have been there / are there, I think you will know what I mean! ;-p
But for Evelyn and Shaun, their children are at an age that having a shared goal actually worked in their favour.
“Our kids are teens, and pretty much ignore us unless they’re hungry or want something. 😊 They are also self-sufficient to a degree. They also sleep in, so week-end mornings and weekday evenings are generally the time we train. We make sure we’re there for sports, pick up and drop offs and everything in between.” wife Evelyn reflected.
So for this family, having a shared goal was what worked for them. Being able to spend training time together, share the experience together, and the highs and lows that go along with it.
“Shared goals, wow, massive! The ability to go out together early on Sat for our swim, early on Sun for our ride, etc, so much easier as there are no expectations on each other to be home by a certain time, or frustrations due to either of us being out for long periods.” hubby Shaun said of their shared goals.
And Evelyn agreed – “I think… it was easier for us to have a shared goal. We could share the tiredness, the nutrition, the 101 things that needed to be done. We’re on the same path, similar mindset and can help each other. Lastly, and most importantly we have lots of laughs. We do this because we enjoy it, it’s fun. (Most of the time)” ;-p
So for this couple, they managed to take it all in their stride. Of course there were some compromises along the way, and it required planning and balancing, but they did what was needed, including ensuring their children’s needs were being met as well as their own, open communication being at the forefront. “Another important thing is open and honest communication with your kids. We would often ask them questions such as “Are Mum and Dad out training too often?” “Are you OK with the time you are spending at home along?” “Please let Mum and Dad know if it is too much”. All this communication made sure the kids felt they had a say in it all and could speak up if it was getting too much.” hubby Shaun said of their experience.
For a family with teens, and both working, I asked how else they managed to ensure the household kept up and everyone managed as at times training topped out at around 10hrs a week including importantly strength and conditioning sessions. And Evelyn shared some of her top tips:
Outsourcing: “We are a big fan of outsourcing to free up our time. Things that need doing, such as cleaning, mowing, meal kits, online shopping. Anything that will give us extra time is appreciated. It costs extra, but that’s the reason we work so hard.“
Reducing mental load“As above, anything that reduces the mental load, such as coaching. We don’t have to think about what next, or should I go swimming, running, cycling, everything is mapped out. I don’t have to think or choose an option. I just need to tick it off my list.”
Limited social life: “Other than the occasional birthday celebration, we pretty much keep to ourselves. Our weekends are structured around kids activities and training and that’s pretty much it. Now that the race is over, we’re catching up with friends and social circles outside of triathlon.”
Group Training: “Training as part of a group helps so much, the time goes quicker and it’s great to have a shared goal with others. If one of us is getting ready for group training, it’s almost an obligation for the other to go, even when we didn’t want to!”
And how did their races end up?
AMAZING ! First and foremost on the top of both their lists was to enjoy the experience. To be in control of their races and not have the race control them – or unravel – which you can often see in long distance racing. To ttick to their race plans but be flexible in their approaches. If something isn’t working, then to change it up. And they both did this brilliantly. Not everything went to plan – and that often can be long course racing, but regardless, they both stayed headstrong in their goals of completing their first Half Ironman and embracing the journey along the way! And what fantastic attitudes and outlooks they both have. Shaun finishing in 6:02.55 (if only he knew he was so close to a sub 6!) and Evelyn 7:04.23. Both loving the experience, the learning and the training process along the way. What an awesome team effort from both of them!
Athlete Darren, shares some of his training journey heading into his first Ironman. It’s been a long time in the making, when 2020 was the plan, but finally we are about to embark on the final leg of his Ironman journey – the race itself this weekend! So keep reading to follow his journey and how he relates Ironman to that of ‘eating an elephant!” ;-p
Give us your back story – who is Darren and how did he get into triathlon?
Most people know me as Dazza or Dazzler, I’m based in Country Victoria, where I live with my partner of 32years Sue. I actually stumbled across triathlon after finding a bike in 2016. I had bought a steel frame bike at a garage sale and repaired it to get it rideable. A friend encouraged me to get out on the road and we would go riding Sunday mornings and I was terrible. I’d have to stop often, but every week it started to get a bit easier, and we’d get a little faster and I really started to love it. We started doing some running as well. And in 2017 I decided to do the local triathlon. Again I was terrible! The swim was only 250m and I was last out of the water, I had to breaststroke, my ride was slow, and the run was HARD! I came third last, but what I remember was how supportive people were during the event. But I knew I had a LOT of work to do. So I started some run training with a local running group, did a 12km run event – the furthest I had ever run! And later that year did my first sprint distance triathlon. And I survived.
Fast forward, I joined the local triathlon and cycling clubs and gradually got faster and stronger and in 2019 completed my first half Ironman in 6:38hrs, and 4 months later cut that down to 5:41. I was well and truly hooked now, and realised with consistent training, I could actually do ok!
When did you set yourself the goal of IRONMAN and how has that journey looked?
From there I knew I wanted to complete an Ironman, but the plans of Cairns 2020 got put on hold, 2021 was a write off but now here we are !
The Journey has had its ups and downs, a few stop signs and side steps along the way, a couple of mechanicals, road blocks, a destination change, but some great guidance over the past couple of years from Coach Sarah and some awesome company along the way and now I’m ready for my long awaited first crack at an Ironman!
What challenges have popped up along the way and how have you managed them?
COVID would be the biggest one. Not being able to swim much as all for such a long period of time made it tough getting back in the water and a little shoulder niggle thrown in there too. But we worked our way through that and feel comfortable now that I’ve done enough to get through. Having to train mainly solo during covid was tough at times, but my me and my training buddies kept supporting each other and encouraging each other which helped and which meant we all continued to train through which set up in good stead for when things opened back up again.
Work is another big one (isn’t it for everyone!) haha But I have some seriously long and tiring days at work, I often start at 4/5am and work through to late arvo, So training in the mornings weekdays is near impossible, and often in the afternoon I’m work tired. But Coach Sarah worked with me on this and helped make it work. I also have an understanding boss who provided some flexibility at times which was super helpful. So I found communicating with those around you super important.
Have you learnt anything new along the way ?
I learnt that making training fun was important to me, so we made that work by incorporating things I love into my training program including:
– I run with my dogs often, which they and I love! So they joined me on many of my runs – Riding with groups, as it makes the time go much quicker and more enjoyable ! So I’d include additional riding before and after to clock up my long weekend ride and not have to do it all solo. – Including our local tri races and crit racing on a weekly/fortnightly basis allowed us to include some intensity into the training, while for me enjoying it with others. So these became regular inclusions in my training over summer.
What parts of your program / training have given you the most confidence leading into your first Ironman?
Long rides for sure. Just knowing you can do the distance and not be absolutely smashed at the end is important. And practicing is nutrition and getting that right. As they say – nutrition is the fourth discipline of triathlon ! But really, just having a coach who can lay out the program for you and not have to think too much about what is needed has been so good. To have Sarah as a sounding board, to adjust my training when needed, give me a little push when I was slacking off and help me balance around work and family life ensured I was able to get to this point in a far better space than if I tried to tackle it myself!
Any pieces of advice tips/tricks (or what not to do!) from others you have had along the way that you will take into the race with you?
I’ve had plenty of advice and words of wisdom for others, a few that stick with me.
From Luke Barlow: “it’s like eating an elephant – one piece at a time!” I loved this. It made me laugh, but totally makes sense!
Don’t do too much to early
Don’t burn too many matches
Keep it under control
Pacing is key!
It’s about getting from the start to the finish as fast as you can but as WELL as you can (thanks coach!) I’m still learning these! (I tend to go all in!) HA! So lets hope I’ve learnt enough to put this sound advice into practice this Sunday….
Can you picture yourself crossing that finishing line yet?! And what do you think that will look and feel like?
I’m thinking it will be quite emotional. A lot of time and effort and mental and physical energy has been put into this event, so I may just shed a tear! It will be awesome to see my partner of 32years Sue at the end. She’s been just invested in this as what I have.
And importantly – how do you plan on celebrating / rewarding yourself? 😊
We’re having a well earned holiday afterwards and I can’t wait! Sleep in here we come !
Any plans post Ironman?
I have recently purchased a vehicle that we are planning on doing some trips in where we can take my bike, sleep in it and can explore the country side riding and running. We can’t wait.
I would like to get some stuff done around the house too! Sue has bee amazingly supportive during my training, so it’s time to finish off the garden for her and do a few more things for her and what she would like to do. It’s all about give and take! So time to give back. 🙂
Amazing work Dazza, I can’t wait to support you on the sidelines this weekend, cheer you on, and feel those goose bumps as you hear those words down the finishing chute “Darren McKemmish YOU ARE AN IRONMAN!!”
I haven’t written a blogpost in ages. Since July 2021 to be exact! Yes I’ve written up race results and share our athletes amazing achievements. And I write regular newsletters and do I haven’t written a blogpost in ages. Since July 2021 to be exact! Yes I’ve written up race results and share our athletes amazing achievements. And I write regular newsletters and post a weekly video blog for our crew, but I haven’t sat down and ‘written’ about something that just resonates with me, or something I am passionate about, or to share an experience or my knowledge in over 8 months. But it wasn’t until I did something last week that made me realise this was missing. It took me stepping away and making some space to realise that I missed writing. That I missed sharing this with my athletes, friends and the wider triathlon and endurance community. So I encourage every athlete (read person!) to keep reading, and check in with what I did, to see if there is something you are missing also…. But you just didn’t realise…..
What was it? Keep reading – as I share my experience and lightbulb moment…
I recently spent a whole 1.5days (!) away from home. Away from my kiddos, away from hubby, away from work, and ‘everyday life’ and spent it catching up with some special girlfriends, as well as having pampering afternoon at a day spa. Something hubby had bought for my birthday nearly 3 years ago but something I just hadn’t made a priority to use. We’d been back to Melbourne numerous times since we moved to the country, I could have easily ducked back anytime also, so I’ve had many opportunities to use this voucher but ‘I don’t have time’ or ‘I can’t I have too much work on’ always seemed to be the answer. Plus who would look after the kids, do the washing, the cooking and generally just ensure the household ran as I liked it. ;-p
Yet I would make training a priority, I’d always make time for family, I’d attend friends birthdays and gatherings, I’d organise outings with the kids. (You get the picture) but when it came to giving back to me, I would always falter. ‘I don’t need that. I don’t need the afternoon off, I don’t need a pamper, I don’t need a night away from our children‘…..
What I had forgotten was it isn’t always about what is needed on the surface, but what is truly needed on the inside. And that ‘life’ will still be there, and it will still function even if you step away for a moment (or two).
Hubby WILL be able to get the kids to kinder (albeit late) 😜 he will be able to feed them, work can wait one day. Washing can too! Because this ‘stuff’ really doesn’t matter.
And most importantly. Others will understand. And if they value you, they will actually encourage you too. ENCOURAGE you to take a break, a moment to yourself, (and no mums – going to do the grocery shopping by yourself is not a ‘break’ as much as it might feel like it).
Granted some of my time away from home was work – because two birds and all that, but most of this time was purely for me. To do as I pleased. And man it was exactly what I needed and I didn’t even realise it. And boy do I feel AMAZING!
So my friends and I made plans to catch up for brunch. And I booked in that LONG overdue pamper session. I literally unplugged. For 3hrs! 😲 I can’t remember the last time that happened! There was no outside / external stimuli in the infrared sauna, in the float tank, or during my relaxation massage. (Oh and what a novelty – a massage that doesn’t turn your muscles into pulp, and you can actually nearly nod off!!) 🤣 It was just me. In my own headspace, in my own mind. Reflecting. Imagining. Creating. Exploring. Sitting with happy thoughts, and uncomfortable feelings. Feeling some home truths, and using these to enrich my day to day life. For ME. Because if I do it for me first and foremost, then that will flow and resonate into those in my life and into my work.
But without stepping away I likely wouldn’t still have written a blog. And you most definitely wouldn’t be reading this one. It took me stepping away to actually come back and make the time. Because I love sharing my experiences and my learning and my knowledge, as a coach, as an athlete and as a mother. I hope that by sharing, others will resonate and take something away. Because although I write to share with others. Primarily I write for myself, because I love it. And the by product is others get to share in that too. So as much as I write for others, first and foremost I write for me.
So this is YOUR reminder to not get so stuck in that daily routine, the weekly grind, that before you know it another year has passed and you haven’t done something TRULY for yourself.
Go fill up your cup! Even if just a little bit. It doesn’t have to be that week long health retreat with yoga and mindfulness every day. It can simply be some time in nature (unplug!) it can be turning your phone off for the day (how liberating !), giving yourself space to set / reset some goals, or new boundaries, or plan something amazing! But often without giving yourself the ‘space’ you may never find it…. Ever wonder why writers / business owners / entrepreneurs go away on writers/business retreats? It’s where they give themselves the space to allow MAGIC to happen! Away from the ‘busyness’ of every day life.
BUT don’t bring any guilt along with you. Mum/dad guilt not allowed in the space of giving back to YOU. Because by giving back to yourself, you ARE giving back to your family, or your business, or your work.
I came back with so much more clarity, feeling more relaxed and also more grateful. For the love that I have for my family. And for the work that I do with and for my athletes. And no-one should ever feel guilty about that. 🙌🏻
So here’s to making the space in your life for not just the things you need to do, but the things you WANT to do, and LOVE to do. Those things that light your fire.
Oh – and thanks to my hubby for firstly gifting me my pamper session and then allowing the space for me to enjoy. 🙌🏻
