Are you sabotaging your racing success?

Why would anyone deliberately do that you may ask?
Don’t we all want to improve and get the most out of ourselves? Aren’t we all aiming to be better than we were yesterday? Heck we train every day (often twice a day), so why would we sabotage that? The problem with self-sabotage is athletes often don’t even know they are doing it. It can creep into our everyday lives, into our training and then that flows on into race day and before we know it we are sabotaging our own racing potential and success.  

So what can self-sabotage look like for athletes?
There are some more obvious ways self-sabotage manifests into our lives such as not eating as well as you know you could – even though you know eating better would improve your recovery and/or performance. Or training when injured for fear of losing fitness – even though you know a few days rest is what your body needs. These are classic signs of self-sabotage that can easily be addressed, but on top of these, there are a lot of hidden ways that you can be self-sabotaging without even realising it. Can you relate to any of the following?  

  • You tell yourself that you aren’t a ‘swimmer’, ‘rider’, ‘runner’ 
  • You worry too much about what others think of your performance 
  • Your self-worth is determined by your results and the praise you receive 
  • You tell yourself you aren’t ‘good’ enough 
  • You doubt your ability and don’t believe in yourself 
  • You say to others how you go doesn’t matter to you to avoid disappointment 
  • You feel unrelenting pressure and expectations to achieve 
  • You often say ‘I’m ONLY doing a sprint’, or I’m ‘JUST doing the half’ 

Self-sabotage is like an internal fight that is played out into your training and performances. You want to race well, yet on the start line all your fears come bubbling to the surface and you tell yourself you aren’t ready. You would like to push hard, yet you tell yourself you aren’t good enough. You line up on the start line knowing you have done the training, yet you start doubting your ability and hold back. You put high expectations on yourself, but those expectations bring about anxiety and fear. The internal struggle can be an ongoing battle, and that battle can be hindering your performance and sabotaging your racing success.  

How do we stop this subconscious self-sabotage?
The attitude, beliefs and the mindset that you take with you into training, and ultimately your racing will shape your performance and your success as an athlete. If you are able to shift your mindset, change your attitude and alter your beliefs, then you will minimise the effects of self-sabotage and reach your performance potential.  

The first step is to understand and recognise the signs of how you might be self-sabotaging through areas such as self-doubt, developing anxiety, setting high expectations, the pressures of perfectionism, worrying about what others think and many other mental self-sabotage roadblocks you could be hitting. If we can become aware of these signs and understand when and where they pop up, we can learn to shift them so they don’t negatively impact our racing.  

I have outlined my top 5 areas to help get you started in improving your mental resolve, shifting your mindset and changing your attitude to minimise the effects of self-sabotage on your performance.  

photo credit: witsup.com

1. Reframe your thinking
Our actions are inspired and driven by our thoughts. If we can work on changing the way we think, we can begin to change the actions we take. where the mind goes the body will follow” A practice I’ve used with my athletes is applying the use of positive affirmations or motivational quotes, along with trying to change the way we word our thoughts. Without realising it, we are often using negative affirmations in our everyday lives, and these negative affirmations can then be displayed in negative habits or traits.  Both negative and positive affirmations impact the neurological functioning of the brain, so if you repeatedly think that you are not going to succeed, or you are not good enough, this is a negative affirmation, and your body will subconsciously believe what you repeatedly tell it. But if you work on filling your thoughts with positive affirmations “I’m going to nail this session” – then you are more than likely going to. So the more positive affirmation you can include in your thought patterns, the better!  

Try this:
Instead of thinking: “I can’t”, try “I’m going to give it my best shot
or instead of ‘I’m never going to be good at swimming” try “I’m making progress every day 

So if we can reduce the effects of our limiting beliefs by changing the way you speak to yourself through your thoughts and work on our mental resolve, then we can diminish the effects of self-sabotage and start to have a positive impact on your performance.  

2. Worrying about what others think
For a lot of athletes, a big stressor pre-race is worrying about what others will think of their performance. On one hand, this can be a positive as it can push you harder when a race starts to become tough. It also feels good when you have a great race – who doesn’t like a little pat on the back every now and then! But if you are an athlete who relies on the need to receive praise, feel accepted or liked by others through your performances, then what happens if (when) races don’t go to plan? The sheer thought of a race not going to plan and worrying about what others will think can manifest into race day anxiety. This form of race day anxiety leads to self-doubt and has negative effects on your racing. The opposite to what you had to begin with. So instead of craving the approval of others, work on understanding why it is you race, finding your internal driver –not relying on external motivators from others. This will help reduce the need for approval and improve your race day performance by racing for YOU not for others. 

3. Fear of failure
Goals are big drivers. They are what help you get out of bed in the morning and keep you going when the training gets tough. But how do you feel if you don’t quite reach your goal? Do you consider yourself a failure for not achieving?  Do you punish yourself in some way, or give up totally? We all need goals and we all want to reach them, but don’t be so hard on yourself if you don’t. Worrying too much about results or the outcomes of your races can create unnecessary pre-race anxiety in the form of fear of failure. It is this fear of failure that can lead to athletes underperforming on race day compared to how they train on a daily basis. We probably all know or have trained with athletes who train the house down, but come race day things just don’t come together for them. These athletes are often extremely critical of themselves and could be fearing failure on race day. They’ve put in the hard work in training, everyone is telling them they are going to have a great race, and so they fear what may happen if they don’t. This fear can come from a number of areas including worrying about what others think (see above) and worrying that the hard work they have put into training won’t pay off on race day (the payoff syndrome). If you feel like this is you, then it is important to determine what the underlying fear for you is, so you can learn to overcome it and reduce this form of self-sabotage.

4. Striving for perfection
Striving for perfection for some can be an advantage, these ‘A’ type athletes have incredibly high expectations of themselves and their performance. However at the same time it can actually hinder an athlete’s performance. Because here’s the thing, nothing or no one is truly ever perfect, as much as someone may try. I don’t say that to stop you from striving for and chasing your goals, or be comfortable with settling for ‘middle of the pack’, but at the same time you don’t need to drive yourself into the ground trying to achieve perfection – because it’s never going to happen.  

Why not? You ask. Because if you are one of those athletes who is a true perfectionist, you will never be truly satisfied – no matter how much you excel, or what race results you achieve, you will always be searching. You will also find you forget to take the time to recognise your performance results when you do achieve them and actually acknowledge the hard work you have put in because you will always seem to find the negatives, or find the things that didn’t quite go to plan.  

You may also find if your race isn’t going to your ‘perfect plan’ then this can demotivate you or you can become frustrated with a situation or outcome, losing sight of the process and focusing solely on the end goal – and that’s when things can stat unraveling in a race.  

So chase your goals vigorously, but hold onto them lightly. Continue to aim to improve day in day out, but remember that it is ok if every race isn’t ‘perfect’. Those races that are the ones we learn from the most.  

5. The pressure of expectation
Pressure can manifest itself physically – through increased adrenaline, breathing and heart rate, it can be mental – either positive or negative thoughts, and/or emotional – positive feelings of excitement or anticipation, or negative feelings such as anxiety and fear.   

How an athlete views a particular race in regards to pressure and expectations can often determine how an athlete performs. If you are using expectations to your advantage, you view it as a challenge. However many athletes feel expectation as pressure and therefore a threat and have a negative response or experience as a consequence. So the feeling of pressure manifests into fears of failure. And as soon as an athlete fears failure (the outcome of a race) they are already beginning to worry about meeting their own or others expectations. This causes athletes to focus on an outcome and feeling the pressure to perform, which can turn into pre-race anxiety or incites uncertainty and hesitation. All which can stop an athlete racing to their full potential.  

The good news is, for most age group athletes, the pressure and expectations comes from within, therefore if you created it, you can also dismantle it. Instead of focusing on the end goal or result, break it down and start focusing on the process. When you start to feel pressure or expectations, break it down. Focus on what you need to do in that moment, not what you want to achieve overall. If you have been working hard on your swim technique and your hard work should net a faster time, don’t think about the time, think about the technique. If your aim was to PB on the bike, don’t think about the PB, think about what you need to do in the moment to achieve that such as technique, power or your effort level.  

And ultimately in the end, remind yourself why you started in the sport in the first place. The sport hasn’t changed over the years, it’s still the same as when you started, it is you that has changed. So if you are finding you can’t escape the pressure of expectation, are worrying too much about what others are thinking and fear failure, let it all go and simply go out there and find your fun again!   

 

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

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Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Contact Sarah to discuss training options for you.

 

 

World Championship Bound! Margaret Mielczarek

There is something about prepping for a World Championship event. The hype, the excitement, and knowing you are putting yourself up against the best in the world at the distance. Our athletes have put in the work, they’ve been dedicated, they have bee tested, but all the while, steely focused – not easy over a Melbourne winter! Follow their stories as they head into their taper before the 70.3 Half Ironman World Championships in South Africa next weekend. 

ATHETE: MARGARET MIELCZAREK

How’d you qualify for the 70.3 World Champs? 

I qualified for 70.3 Worlds at IM 70.3 WA last year – December 2017. I was training for the IM but due to some significant medical issues I had to pull out of that event and I was lucky enough to get a spot to the 70.3 instead. I wasn’t 100% sure if I’d race/participate but decided to check-in and to put my bike and gear into transition the day before – the plan was that I would make my final decision about racing the morning of the race (if I woke up feeling crap I wouldn’t do it and vice versa). Long story short – I ended up taking part and the goal was just to enjoy being out there and appreciate getting to participate while being mindful of my health sitch – I planned to pull out if again, I felt crap.

Anyways… I’m so glad I took part, got through the race and finished. It was the second long course race where I ran the entire run leg (normally I’ll run/walk) and I just felt so happy to be out there. That finish line was one of the best finish lines I’ve ever crossed. It was a massive challenge to get there but that just made it that much sweeter. I’ll never forget crossing that finish line.

After the race a few friends encouraged me to go to roll down, ‘just in case’ – nothing to lose, everything to gain. Basically, the spot rolled down to me and the rest is history! Best. Moment. Ever! I was shaking from excitement! I was that giddy that I forgot how to spell my name when I was filling out the paperwork and signing my life away. Haha.

You’ve had a big season of racing so far since qualifying, accumulating to this A race – the Half Ironman World Champs. How has your season looked up until now?

It’s been the biggest season of my tri “career” (and I’ve been in the sport for over eight years now!). I have loved every minute. My goal this year was to stay consistent, to try new things and to have fun – to enjoy the process and the training. And TICK! It’s been tough but I’ve loved it. Races I’ve done this year include:

  • A crit race (I think I was in Z grade or something haha) – I came first… first time ever on the top step of a podium !
  • Challenge Melbourne – my breakthrough race, where it all came together
  • IM 70.3 Cairns – oh man, that race! It didn’t go to plan but a lot of lessons were learnt
  • Gold Coast half marathon – achieved a massive PB here!

(Is that it? LOL … there has been a lot of racing going on)

One of your first key races was Challenge Melbourne earlier in the year where you had a break through race. How are you feeling leading into the Worlds compared to leading into Challenge?

I’m tired… haha jokes! I’m not really sure what to expect with worlds so I’m not really sure how to feel yet. Mostly I’m super excited about traveling to South Africa (how amazing is that!) and I’m excited about take part in something so big. I’m not really nervous yet because I really don’t have any expectations as it’s my first worlds. I just want to go out there and enjoy it. Oh and secretly, I’d love to nail that run. If I can do that I’ll be happy. What I learnt from Challenge though, is that I need a lot of ‘me’ time/alone time leading into a race. I’m much better when I don’t get sucked into the hype or too much of the social scene. So that’s what I’m going to try to do at worlds – just focus on me and what I have to do, especially 1-2 days leading out from the event. And then come race day it’ll be – blinkers on!

I’d have to agree with you here Margs, I remember walking past you the morning of Challenge and you literally looked straight through me and kept walking! haha. 

What has been the biggest challenge during this prep for the worlds?

As far as training goes the biggest initial challenge was working out how I was going to fit training in around a massive commute to/from work, along with work itself. But once I got into a groove that worked for me, things have been great and I’ve been more consistent then ever. Also swimming! Ah, bless! My least favourite part of triathlon. I qualified in Busso where they had cancelled the swim (as soon as it was cancelled I was all like: GAME. ON! Haha) so I knew I had a massive training curve to get my swimming up to scratch. I’ve been swimming with a squad (thanks Fluid Movements for having me), which has been so great and exactly the kick up the butt I needed. While I’ll never be an Olympic swimmer (you know, a coach once said that to me haha – oh, what! Are you for real? And here I was thinking… haha) I feel better/stronger in the water so hopefully I won’t come out last and/or get eaten by a shark (eep!).

On a personal level, the biggest challenge was my grandma passing away. She had cancer and passed away earlier this year (before Cairns). She was my number one fan and was so excited when I told her about qualifying for worlds. Sadly, she won’t be here to hear all about my trip when I get back but I’ll be racing for her, in her memory.

Have you had any breakthrough moments in training?

I started seeing breakthrough moments in training at around March/April. All of a sudden I was running faster then I’d ever run before – I remember one run off the bike in Torquay I was running <4min/km pace and was like: “OMG! Where did that come from?” Albeit I wasn’t able to maintain that pace for very long but it was a glimmer of where things were starting to head.

You have come leaps and bounds in the past 6-12 months, and it has totally come down to your consistency, trusting the process and your mindset. So now you get the reap the rewards! 🙂 

So tell us – whats your driver? What is the fire in your belly that gets you out of bed in the morning?

I want to be the best version of myself – I want to see how far I can go and what I have in me. Also, I love training (maybe more than I love racing) so it doesn’t take me much to get out there, especially if the weather is nice.

Also, escaping traffic by getting to a training session early (e.g. Swimming) – escaping traffic is definitely a driver! Haha

Oh and sharks! I have this irrational fear about sharks… so the driver to improve my swimming has been being able to keep up with the rest of the field on race day, so that I’m not left alone out the back as shark bait!

(What ever motivates you margs! 😉 haha)

What are you most looking forward to in racing this event – the World Champs!

Probably the atmosphere – I imagine that will be pretty epic. Also, I’m looking forward to the race being split into genders – females race one day, men the next. I’m looking forward to experiencing what that’s like and then to cheering on the guys the next day 🙂 Also, aside from the race I’m super excited about going on a safari and experiencing everything South Africa has to offer. Cannot wait!

It’s going to be an amazing experience for you that’s for sure! 

And one question I always like to ask – what will be next for Margs after this big goal is ticked off?  A break? A new goal? Something different? Fill us in…

Well, there was this one night a few weeks ago when I couldn’t sleep. But instead of just shopping for clothes online or something like a normal person, I decided to sign up for the Melbourne Marathon in October (eep!). So there is that, as a start. I’m keen to focus on my running for a bit. I’d like to see where I can take it and how fast over the half and full marathon distance I can get. But let’s be honest, once the weather warms up I’ll probably be all like: “Sign me up to another tri, baby! I’m in!” Haha! Stay tuned…

Love your work and your attitude Margs! And we can’t wait to follow you on race day!

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Triathlon 101

Breaking down the sport of triathlon and answering your most common questions

Triathlon can be a daunting sport. There is so much to learn, three sports to try and master, varying race distances, all the gear and what about the lingo?! So we surveyed a number of triathletes from beginners through to experienced athletes to answer the most common triathlon questions. Everything from what gear you need, what to wear, training tips and race day advice. There’s something to learn for everyone!

ALL THE GEAR:

What gear do I need to start?
Triathlon is known for being an expensive sport. There are three different disciplines that all need specific gear. It can be easy to get caught up in the hype and the marketing of the various equipment and gadgets, but honestly, most people can get started without having to re-mortgage their home!
Swim – a basic pair of goggles, an old swim cap, and a pair of bathers
Bike – any bike will do, borrow one if you like! Runners or bike/triathlon shoes, helmet and bike knicks and jersey.

Run – a good pair of runners and anything to run in and you are set!

Once you get into the sport you can then look at upgrading your gear and purchase training tools such as pool toys, garmin/multisport watch, triathlon race gear… the list can then become endless.

What do I wear during a triathlon?
Good news is you can wear anything you feel comfortable in as long as your torso is covered. But if you head to a race, you will see most athletes wear a one or two piece tri suit. Essentially it’s a lycra based suit that is firm fitting. This is a triathletes outfit of choice as it helps avoid drag in the water, minimizes chafe on the bike and run plus – it’s more aero than a baggy pair of shorts and t-shirt. There are lots of different brands / kits available and can range from $50 to $200+. Make sure you try before you by, as sizes and fitting can vary between brands.

What do I wear under my trisuit and my cycling kit?
For guys – nothing! That’s right, no underwear necessary! So leave those briefs at home. For the ladies, as with the guys, no briefs needed (you read right!), and for your support up top, simply wear your normal running / sports bra. Some tri kits come with a built in sports bra – but these aren’t designed for support, so you will want to wear something underneath.

Apart from aerobars, what else makes a tri-specific bike different from a road bike?
The key difference is the frame geometry. Typically a triathlon bike has a shorter top tube and the seat tube/post is closer to vertical than a road bike. These angles bring you forward on the bike, place your hips over the cranks and therefore in a more aero position increasing efficiency while opening up your hip angle to make it easier to run off the bike.

photo credit: witsup.com

Do I need a wetsuit?
Depending on where you race and the climate, you generally don’t NEED a wetsuit, but you will probably want one. The main benefit of a wetsuit for racing is to increase buoyancy, which will make you faster in the water. (And who doesn’t want to swim faster!) The other benefits including keeping you warm, and can also make you feel secure in the open water. Wetsuits can range from around $200 and go right up to $1000+, depending on your level and your budget, aim for one somewhere in the middle. But the key is making sure you get the right fit, so don’t buy your first wetsuit online, go in store and get professionally fitted.

What’s the difference between triathlon shoes and road cycling shoes?
The main difference is triathlon bike shoes have one Velcro strap (sometimes two), whereas road cycling shoes can have three straps, buckles or ratchets. So triathlon shoes are far easier to slide on and off in and out of transition, making you faster. So if you are looking at purchasing your first pair of bike shoes and plan to continue in triathlon, I suggest buying a triathlon specific bike shoe first. You can always buy a road cycling pair specifically for training/long rides later on if the funds allow.
What is a power meter and do I need one?
A power meter is a device fitted to a bike that measures the power output (watts) of the rider. Rather than just monitoring your work rate by heart rate, speed or perceived effort, power meters provide a quantitative way to assess how hard you are actually working so your bike session can become very specific.

Do you need one? This can depend on what you want to get out of your training. There are lots of benefits including being able to train more specifically, but you do need to be able to interpret the information (data) or have a coach who can, and it does come at a cost. Power meters can range anywhere from $500 up to $1500+. So before you part with your hard earned money do some research and understand whether the investment is right for you.

What is the difference between clincher and tubular tyres?
Clincher: The most common type of tyre which consists of an outer tyre and an inner tube fitted into the clincher wheel’s rim.

Tubulars (or tubs): Is a combination of a tire and tube in one. The tube is sewn inside the tyre casing and the tyre is fixed to a bike rim with special glue.
Tubeless: Are becoming more popular and is a style of tyre where no inner tube is required. The tyre sits directly on a special type of bike rim to create a tight seal and liquid sealant is used to create a strong seam between the tubeless tyre and the rim. Note you can use tubes in tubeless tyres but you CANNOT go tubeless with clinchers.

TRAINING

Is riding on the road similar to riding on a trainer?
Indoor sessions on the trainer can be very beneficial, in particular for those who are time poor, and during those cold, dark, wet winter months. Indoor trainers can allow you to follow a very specific session without having to worry about the elements or risks of riding on the road, and value for time, the indoor trainer wins hands down. A 60min indoor session can roughly equate to 80-90min of riding outside as you are constantly applying pressure to the pedals and there is no freewheeling or stopping for lights. A downside of riding indoors is you don’t get to use and practice your riding and bike handling skills, and some muscle groups become over worked and others underworked due to the static nature of indoor riding. So adding a mix of indoor and outdoor sessions into your program will provide you with the most benefit.

What is a negative split?
A common term used in running, but can be applied to swim and bike also, which involves completing the second half of a session / race faster than the first half. So you intentionally set out at a slightly slower initial pace and then increase your pace in the second half of the race – effectively finishing stronger/faster. It is commonly used to ensure athletes don’t go out too hard too early in a race, and can be useful for those athletes who are not good at pacing themselves.

What is a brick session?
Brick sessions, also known as ‘combo’ sessions traditionally involve the combination of bike and run in one session to help train you for the specifics of running off the bike on race day. Sessions can vary but can include repeated short bike/run sets ie 4 x 10min bike, 3min run – great for those racing short course, or longer sets for those racing longer such as 2 x 30min bike, 10min run or a long trainer set or road ride followed by a run off the bike – simulating race day conditions. Brick sessions are typically incorporated into a training program 8-12weeks out from race day.

Can I use the same goggles in the pool as open water?
Of course! But it is important to consider the function of different types of swimming goggles and why there are different types available.  Open water specific goggles are designed with a slightly larger lens providing better peripheral vision. Comfort should be considered also, as some pool/competition goggles may not be comfortable to wear for prolonged periods of time. Goggles also come with a variety of lens colours designed for different situations:

Clear lenses – suited for overcast / low light days
Amber/yellow lenses – used for improved visibility in pools

Blue lenses – often used to maximise underwater visibility in the open water

Mirrored or dark lenses – used to reduce sun glare in open water swimming, and sometimes just for looks!

photo credit: witsup.com

What’s a catch-up drill?
A popular drill for triathletes, the catch up drill is a swim drill designed to help lengthen your swim stroke and develop your front end ‘catch’, as well as allowing swimmers to work on timing of their breath, good body rotation and steady kick. The drill is similar to your normal freestyle stroke action, just with one arm waits out front until the arm arm rotates through and ‘catches up’ before the other arm starts to move. A variation and progression is ¾ catch up where your fully extended hand begins the catch when the recovering arm is 3/4 of the way recovered, becoming closer to a natural freestyle stroke.

RACING

What are the different names and race distances in triathlons?
Whether you are aiming to go long, or striving to go fast (or both!) there are plenty of races and race distances to choose from. The below are standard race distances, but variations of these can be found depending on the race location, event organiser etc.
Ironman Distance:
8km swim / 180km bike / 42.2km run

Half Ironman: 1.9km swim / 90km bike /21.1km run

ITU Long Distance: 2km swim / 80km bike / 20km run
Olympic/Standard Distance:
1.5km swim / 40km bike / 10km run
Sprint Distance:
500-750m swim / 20km bike / 5km run
Mini/Fun/Enticer:
1-300m swim / 8-10km ride / 1-3km run
There are also other variations including:
Aquathon: Swim/run
Duathlon: Run/Ride/Run
Aquabike: Swim/Bike

Do I need a triathlon specific bike to race?
No! You can most certainly use any bike you have as long as it is road worthy and has brakes. As you start out in the sport there is nothing wrong with starting with the bike you already have and you can always upgrade later. As you spend more time in the sport you may introduce clip on areo bars and then look at a time trial bike down the track. But don’t sell your road bike, as these are used over the winter months for most of your training.

I’m afraid of the open water, how can I get more comfortable?
First determine the underlying root of what is causing your anxiety/fear of the open water. Are you afraid of no bottom to stand on or walls to hold onto? Is the distance of the event scaring you? Is it the unknowns in dark murky waters? Or swimming in close proximity to others that causes you to panic? Once you are able to understand your fear, you can work on overcoming it through gradual practice and repetition in training.
If you are nervous about swimming with other people, train with a group and get comfortable with being touched and bumped. Scared of not being able to make the distance? Gradually build up the distance in training until you can complete nonstop in the pool – a good confidence booster! Anxious about no wall to rest on, no bottom to stand and no black line to follow? Practice in the pool by not touching/resting on the walls between laps. Also try closing your eyes while swimming under water and only open them to look up and sight. And make sure you practice in the open water. The more you swim in the open water, the more comfortable you will become with it. And remember it is ok to turn over onto your back, take a breather, catch your breath and calm the nerves. When you feel resettled, simply roll back over and continue.

What should I eat race morning?
This can depend on a lot of factors and can differ from athlete to athlete. Some athletes eat nothing before a race, some get up early and have a big breakfast, while others have something small just to take away the ‘hunger’ feeling. Remember your body has to digest whatever you put into your body before it can utilise it for fuel so if you fill it with a big breakfast the morning of your race, you can be left feeling sluggish and it can lead to stomach.  If you fuelled correctly the days leading into your race, your glycogen stores should still be full from the night before, so you don’t have to eat a smorgasbord the morning of your race – no matter the race distance. And remember – don’t try anything new on race day. Practice in training what you plan to do on race day so you can work out what works for you.

What should I eat during a race?
If racing for less than 1.5hours – generally up to sprint distance, you will probably only need water and/or electrolytes. Anything longer than that and you will race better if you take in calories during the race. Again this is very individual, but as a general rule of thumb, aim for 40-50g of carbs per hour on the bike, and 30-40g of carbs per hour on the run. You can have a metabolic efficiency test done to calculate exactly what you burn and so therefore calculate with more certainly what is right for you and is worth doing for those racing longer distances. The majority of your calories should be consumed on the bike and for most people, liquid forms such as gels and/or carbohydrate drinks are the best as it can be harder to consume other forms such as bars while racing. But again, the amount you will need, the type of fuel and the flavours you choose are going to be trial and error, so testing in training is key. Write out a nutrition plan, test in your longer / race specific training sessions, keep note of how you feel based on what you consume and adjust accordingly.

What is bonking?
If you have ever experienced it, you know it’s not fun! Bonking (or hitting the wall) is a term used in endurance sports like triathlon, cycling and running where there is a sudden onset of fatigue and loss of energy which is brought about due to the depletion of muscle glycogen and/or blood glucose levels, along with muscle damage and fatigue. Essentially your body is going into ‘self-preservation’ mode. To continue, you will need to either slow down and/ or increase your carbohydrate intake. Good news is, you can train your body to become bonk proof through training and fuelling strategies, including becoming more fat adapted and more metabolic efficient.

Do I wear socks in a race?
Wearing socks in a race is a personal choice, so I’ll give you the pros and cons and things to consider and you can make the decision yourself.

  • Putting on socks takes time, so if you all for saving time, loose the socks!
  • Worried about blisters? Put Vaseline on rub points to stop friction
  • Socks will keep your feet warmer in cooler races, so consider the conditions.
  • Try no socks in shorter races and progress to longer races
  • Unsure whether no socks is for you? Practice in training and see!

It takes me forever to get out of my wetsuit, how do I get out of it quickly?
As you are running from the water to transition, start working on getting out of your wetsuit. While running, unzip your wetsuit and pull it down to your waist by the time you get to your transition area. Once at your bike, pull your wetsuit down so that it’s below your knees. Step out of one leg, and tread on the wetsuit to help pull the other leg out. You may need to use your hand to get over your ankle and off your foot. And a pro tip – before putting on your wetsuit at the start of the race, place lubricant on your legs from the knees down and arms from elbows down. This will help the wetsuit slide off easier!

How do I stop my goggles fogging up?
Firstly – to prevent them from fogging in the first place, avoid touching the lens with your fingers. All goggles come with an anti-fog film and touching them rubs this off with the oils of your skin. So if you have a new pair of goggles simply rinse with fresh water after swimming and pop back into a protective case to help them remain fog-free for as long as possible. However once they start to fog up, there are a few tips to prolong their life and allow you to see where you are going!
Spit – although not very glamourous, spit into your goggles and gently rub on the inside of the lens
Baby shampoo – leaves a tiny film on the lens to help prevent the fog

Commercial anti-fog – there are a number of brands on the marker including spays and wipes.
Rinse – if all else fails, simply rinse your face and your goggles with water before starting your swim, this will keep the fog at bay for a little while.

What cadence should I be riding on the bike?
Cadence can be affected by your physiology, bike set up, and race distance among other things. Larger athletes tend to be more efficient at a lower cadence ~70-80rpm using less oxygen for the same effort, whereas lighter riders often have more slow-twitch muscle fibres that are suited to faster spinning (90+rpm). So with this, lower cadence tends to stress the muscular system more, so more taxing on the muscles from a strength perspective, whereas higher cadence tends to stress the cardiovascular system, using more oxygen. Deciding what cadence is right for you can be trial and error – not just on how it impacts your bike performance, but just as importantly how it impacts your run off the bike. So what ultimately matters is that you train yourself to be as efficient as possible on the bike at race pace intensity so you can get off and run well off the bike.

 

How do I know if I’m able to use my prescription medication while racing?
Any type of medication or supplements should always be checked with ASADA – Australian Sports Anti-doping Authority. Their website provides plenty of information including a prohibited substance list for every sport, allows you to check your substances, apply for therapeutic use exemptions and provides learning and education for athletes. What you consume is your own responsibility so it is important you are educated in this area, and if unsure, always check. Including your supplements.

 

Sarah Grove
Triathlon Coach
Complete Per4mance Coaching

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

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Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Contact Sarah to discuss training options for you.

IRONMAN CAIRNS Nekite Krog: Unfinished business

CPC: You didn’t get the chance to finish what you started at Ironman Busselton in December 2017, what made you decide you wanted to have another crack at an Ironman? 

Nekite: It was the worse feeling ever to have worked so hard to get to the start at Busso, physically and mentally I put in the hours I did the training, I was ready to take this IM on. 3 days before race day I got bronchitis, not ideal, but I was still determined to do this. Race day came and I was nervous as hell but calmed the nerves, did my warm up then saw the 70.3 athletes get out of the water. My heart sunk. The swim was cancelled… the first swim that I actually looked forward to. Damn sharks! The disappointment was written all over my face. I was still determined to do this, even though it wasn’t going to be a true Ironman. But it was like the day was set and nothing went to plan. I got too excited and went out waaay to hard. I lost my nutrition 10min into the ride. Bronchitis combined with the 37C heat and smoke from the bush fires made it so difficult to breath which brought on anxiety and panic attacks. I then also started to get immense pain in my feet through the ride. It was the first bike that I thought there is no way I am finishing this. I finally got to bike dismount a bit delirious and stumbled to the change tent where the medic checked me and called off my run. The disappointment was indescribable. I felt like a failure, like I gave up. The feeling of defeat didn’t sit well with me. I needed to hear those words in the finishing chute!   

I had unfinished business! 

The disappointment took a while to digest, but I still knew deep down I needed to hear those words called out to me.  Eventually I decided Cairns is going to be my come back race! I struggled to get back into training. I needed help! In searching for a training group or coach a friend told me about Complete Per4mance Coaching. 10 weeks out from race day I finally made the call, fingers crossed that Sarah had space for one more challenge. 😉 I knew the lead up to race day was very tight and wasn’t quite sure how it was going to be possible to get myself ready to tackle that 3.8km swim 180km bike and holy moly then a bloody marathon. Sarah reassured me that is tight but definitely possible. So 10 weeks out and it was on…

 

CPC: Your prep was short and you had quite a few challenges thrown at you, were there times that you didn’t think you could do this? 

There were definitely moments during the build to IM Cairns that I had serious doubts. I thought there is just not enough time, I kept comparing my prep against the build for IM Busselton. I had 8 weeks more to train for Busso than Cairns! And to throw another challenge into the mix, my sister’s wedding was in South Africa 3 weeks before the race, and my dear mother was diagnosed with stage 3 aggressive breast cancer just weeks before the race. I went back home for my sister’s wedding and to be with my family through this challenging time. After an extremely emotional two weeks I arrived back in Melbourne. I struggled with jet lag and missed my family. I felt guilty for not being home with my mother, I felt guilty for missing training sessions, when I trained I felt guilty for spending so much time training. My emotions were all over the place! At times it was tough to keep going, there were days that I just wanted to sleep, I was so exhausted emotionally and physically. I considered changing from IM to the 70.3, but that felt like me giving up. I thought of the battle that my mother is fighting so bravely, without complaining and with such a positive attitude. I then decided that I am finishing this for her, I am going to fight and win this battle like she is fighting and going to win her battle. I will cross that finish line for her! I knew I had to work on my mental game, work on my patience and with words of wisdom from coach Sarah, realised that I will have to realign my goals. The aim was just to move forward slow and steady and cross the finish line with a smile! And I did! Oh what a feeling!

 

CPC: Given your short prep, and the challenges, other than sheer determination, what helped you get you not only to the start line, but ultimately to the finish line? 

It is so important to trust in and have confidence in your coach and the program/process! You trust someone to guide you trough this massive journey and rollercoaster ride. It made a massive difference to have coach Sarah in my corner, constantly updating my program and adjusting my training to my schedule, travel, head space etc. Sarah provided words of encouragement and motivation, always being reassurance that I can do this that we trained enough to finish this.  She was patient and encouraging and provided a great program that was tailored to me, my situation, my abilities and the goal at hand. It was very important to trust in Sarah, to trust in the program and the approach. It was very different to the way I trained prior to joining CPC. What really helped my trust in Sarah and the program was all the information Sarah provided. Not just telling me to do something, but explaining why, providing articles to explain why. It made more sense. We had a plan and structure / framework but the weekly program changed to adapt to my schedule. Sarah understands that life happens and that training needs to fit in around life. There are times that training takes priority, but ultimately we as amateurs need to fit training in around work and life in general. Sarah was there every step of the way and ultimately guided me across the finish-line.  

 

CPC: So tell us how did your day to ‘finish business’ pan out? 

The 3.8km swim – oh how we love to hate that swim! It was a tough swim, very choppy and I think I swallowed my body weight in very dirty water. I was so relieved to get it out of the way and hop on my bike!

The 180km bike – bloody LOVED it!! Few climbs and the last 30km was brutal, but I was in my element! It was such a fun and beautiful bike coarse all along the coast and through the tropical rainforest. How lucky am I! The plan was to keep it breezy on the bike, keep the pressure, but not over work the legs and spare them for that marathon. I enjoyed every moment of the ride!

The 42.2km run – OMG I knew it was going to be a veery long slow run and the aim was just to move forward, slowly making my way to that Finish line, but there where times where the finish line seemed soooooo far away! It was brutal, with gut a bit upset, my back in a spasm and muscles aching, I tried to keep smiling and use the amazing energy of the crowd and support to just move forward. 1km out, the end was in sight! Running down that finish shoot supporters cheering, music pumping the energy was amazing! Then that Finish line and those 5 words I have been waiting for fighting for … Nekite YOU ARE AN IRONMAN! I did it! I bloody did it! What a feeling!

What a journey it has been, but I finally crossed that Finish line…I AM AN IRONMAN!💪🏻

That moment would not have been possible without the love and support along the way and on race day!

Big thanks to my training buddy Megan, I am so lucky to have shared this experience with you! You have made the journey so much more enjoyable and have kept me going when I really questioned WTF we are doing! Congratulations with your smashing time!!! 11:49:35!! You ran your heart out! WOW what an accomplishment!

My coach through this journey, Coach Sarah thank you for your patience, motivation, words of wisdom and for guiding me to the Finish line! Loved training with you!

To my amazing support crew Marinda Meyer and Andries Meyer I have no words! Thank you so much for all your support! Thank you for sharing this moment with me! You calmed my nerves, lifted my spirits and carried me through to the finish line! I love you so much! I am the luckiest to have you as my friends!

Family and friends thank you so much for all your love and support through this! 💗😘💗

Thank you for all the support and good luck and congratulations messages and calls, I truly appreciate each and every one of you.

Now for some much needed R&R! Bring it on! ☀🏝🥂

Bike Racing Over Winter – Why All Triathletes Should Give It A Go

When heading into winter or the offseason, most triathletes will sit down and review the running calendar to see which run races they will incorporate as part of their training. But how many triathletes sit down and mull over the cycling calendar to decide which bike races they will enter? Surprisingly, or not, only a small minority.

I’m not talking about your mass group/participation rides; I’m talking about actually ‘bike racing’ – where you pin on a number, line up against pure cyclists and race for placings.

This got me thinking, and I wondered why only a small number of triathletes participate in bike racing. When I delved a little deeper, I learnt that unless a triathlete comes from a cycling background, they don’t really know a great deal about the cycling community. Triathletes may feel intimidated or don’t even know where to start, so they simply don’t even bother considering it. The thought of crashing also puts many triathletes off and can be one of the reasons many triathletes are too nervous to give bike racing a go. Along with this, many triathlon coaches aren’t involved in the cycling community either, so they don’t discuss the option of including bike racing into a triathletes training program, as they too don’t know enough about the sport to add it.

If you are looking at focusing on the bike leg over winter, I’ll show you why and how to incorporate bike racing into your training mix to help you become a stronger and more skilled cyclist, so you can transform into a stronger all round triathlete.

WHY you should incorporate bike racing into your training:

1.    Build your bike skills

In swimming, we practice and incorporate tumble turns into training even though we don’t need the specific skill in racing, but we know the benefits it offers. In cycling, developing, practising and incorporating bike skills is exactly the same. Traditionally triathletes are not known for their bike handling and skills. This is mainly because triathletes don’t see the need to learn these skills as we don’t use them in racing. However, the skills you develop in bike racing, just like the skills developed in open water swim events, help you to develop the necessary skills to become a better cyclist and bike handler overall. This is not only beneficial to you becoming faster but also helps for safety reasons too. Plus, the more skilled you are on the bike, the more confident you will be and the more you will be able to push yourself – whether when riding by yourself or in a faster group. 

2.    Race specific skills (draft legal)

Bike racing helps you develop key race specific bike skills, including drafting, bike handling, strategic racing skills and more, and the winter season is the perfect time to hone these skills against other top cyclists. It’s hard to simulate this type of racing and skills in training, so bike races, and in particular criterium racing, are the perfect way to improve these skills.

3.    Provides winter motivation

If you are a fair weather rider or sometimes struggle for motivation with getting on the bike in the dark/cold winter months, then entering some bike racing events is an excellent way to get out and get your long ride done, and keep the motivation high. Just the same as entering running events over winter, bike racing allows you to stay focused, and have something to work towards during the times when triathlon races seem so far away.

4.    Train and race with those stronger than you

To become better at something, you should train with those who are better than you. Most triathletes will consider themselves decent runners until they enter run events and run against pure runners. The same goes for cycling. Enter into a bike race or two, and you will soon learn that even the strongest triathlete riders will find it hard to compare to the strongest cyclists. This is a great way to challenge and push yourself against some of the strongest in their field and drive yourself to become stronger yourself.

5.    Changing your training stimulus

If you have been training and racing for a few years, you will probably find you go through a similar winter season year after year. Long aerobic and hilly rides, building up the duration or the elevation over the months, but essentially the same (or very similar) training stimulus each year is rolled out. There’s a great saying: “If you always do what you’ve always done, you will always get what you’ve always got.” Bike racing incorporates a great mix of different training stimulus on the body’s energy systems – aerobic (sitting in the bunch), threshold (chasing a pack), VO2 (holding off a chase) strength (hills), power (sprinting to the finish). And just like any other event/race, it’s hard to simulate these top efforts in training, and so racing can give you that extra five to 10 percent you may be looking for. Changing up your training and including a different stimulus such as bike racing can provide you with the stimulus your training may just be looking for.

6.    It’s safer than you think

Yes, there are crashes in races, and you may see them happen, but it doesn’t mean you will be involved in one. I’ve raced for three years and haven’t had one crash. In general, crashes happen because an athlete takes too big of a risk (and it doesn’t come off), or because an athlete stops concentrating or isn’t aware of the other athletes. This can all happen in training too. If you’re scared of crashing, my advice is to race to your ability, know your limits, and develop the skills and confidence over time. And again, just like in swimming, position yourself in a pack where you feel comfortable. In bike racing, if you are not confident, the worst place you can sit is in the middle of the pack. So, start off by learning from the peloton on the back or side of the pack, and get a feel for the other riders and gain your confidence. Then make your way into the pack, taking turns and making moves. For my first few races, all I did was sit on the back, watch and learn. This was the best thing I could ever do to learn and stay safe!

7.    Keeping it fun

If you feel like you have started to lose your mojo on the bike, or training in general, changing things up can be a breath of fresh air. Having a new and different focus over winter can help to bring back your motivation and throwing in some bike racing may just be the catalyst you need!

HOW to include bike racing into your training:

Have I convinced you yet, to give bike racing a go this winter? Awesome! Here are some key things to get you started:

1.    Equipment: You will need a road bike – tri bikes are illegal in road races.

2.    Watch and learn: Head down to a local race to first watch a race in action. Watch how the experienced riders navigate the peloton, the lines they take, how they spend their time and energy in a pack, and how they set themselves up for attacks or the finish line sprint. Watching and learning can be one of the best ways to learn from the best.

3.    Join a cycling Club: The cycling culture and club support are fantastic, so I suggest simply finding a club close to you and enquiring with them. A list of clubs is available from your state cycling body (i.e., Cycling Victoria). Clubs are fantastic at supporting those new to the sport and can provide you with plenty of guidance and information on getting started. Note: most Clubs will have a small annual fee to join.

4.    Have the basic skills: Even though you will use racing to develop your bike skills, it is still important that you are competent and comfortable on local group/training rides first. Basic bike skills that you will need include not only having base fitness/endurance but also base bike handling skills, knowledge of pack etiquette, knowing how to draft and corner, and having rider/situational awareness – these are all essential to riding safely. In bike racing (and pack riding in general) you want smooth movements rather than sudden changes. You also want to hold a constant line through corners. If you are unsure whether your skills are up to scratch, most local cycling clubs offer bike skills courses and trials before entering a race.

5.    Get your insurance: Just like Triathlon Australia, Cycling Australia requires you to hold a license for insurance purposes to race. A great way to ‘try before you buy’ is purchasing a three-race license so you can try out a few races before signing up to an annual Cycling Australia Membership.

6.    Choose your event/s: There are a number of different types of bike racing including road races, criteriums, time trials and two to three-day tours, all of which are an excellent way to improve your skills, strength and performance on the bike. A time trial is an easy one to start with, and you may want to gravitate towards this, but really they are more like a triathlon than a bike race. Criteriums only happen over the summer season, so in winter, road races are a great place to start. Start by choosing road races on courses that are less technical until you build up your confidence. Find out what races are on in your area/state by contacting the state cycling body (Cycling Australia).

7.    Find your grade: Most races are graded A, B, C, D, etc., with grade A being the strongest, and cyclists are graded accordingly, based on previous races. If this is going to be your first bike race start in a lower grade and ease yourself into racing – you can always move up once you gain your confidence. There is nothing worse than entering a grade above your ability and getting dropped by the bunch in the first five minutes and finding yourself riding by yourself for the rest of the race.

8.    Give it a go: Once you have done your research, it’s simply about biting the bullet, entering and giving it a go!

As you sit down over winter and plan your season, throw up the idea of incorporating bike racing into your training mix. Then watch as your bike strength and endurance improves along with your enjoyment!

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

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Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Contact Sarah to discuss training options for you.

Malcolm McCleod: From obesity to Ironman!

4 years ago, this father from country Victoria was in the depths of obesity. Overweight and unhealthy he realised he needed to turn his life around. His journey from obesity to getting himself to the start line of his first Ironman is a remarkable one. But it certainly wasn’t all smooth sailing. No journey ever is. Just moments before the start of his first Ironman, he found himself slumped in a corner, a grown man in tears….. 

Mals journey is a powerful one, and I commend him for sharing his story….

CPC: Who is Malcolm McLeod?

Mal: I’m a 38 year old Father of two,  and currant Foster father of 9 children. (no that’s not a typo!) 🙂 

4 years ago I got to the point I was 165kgs (that’s no typo either!) I was over weight and both parents had type 1 or 2 diabetes. I knew had to do something about my weight. So the journey began then and there. I bought a cheap mountain bike and started riding it around the roads. I can still remember the first day when I struggled to ride 2.5 kms! Fast forward just a few shorts years and I now ride 500 plus kms per week!

Outside of that, I am a ruminant nutritionist (google it) 😉 and Genesis by trade, working with a stockfeed company in Northern Victoria and Western Victoria. 

CPC: When did you decide you wanted to do an Ironman? And why Ironman Australia (Port Macquarie)? 

Mal: After running my first marathon at Melbourne Marathon 2017, I realised I could do an Ironman. (I was under no illusions on how tough it was going to be though) The reason for Port Macquarie – it was as simple as it was the next Ironman I could get too! Plus I didn’t have to fly. 🙂 I only booked in an paid for the race 8 weeks out though, but there was no question, I was going to get to that start line.

CPC: Your family is larger and busier than most, how does the family dynamics come into play and did you have concerns that you wouldn’t be able to make everything work? 

Mal: Yes we have a large family with lots of challenges within that, but by setting a great example, and showing the importance of work ethic is so beneficial for the kids. Our daughter and my wife also do a lot of exercise as well, so it’s a team effort. And overall – you just make it work, for us, my training  and racing is part of the ‘family’ now. Our Daughter Majella came to the USA last year with me when I competed in the 70.3 World Championship and now at Port Mac and she also competes in Triathlons as well, so it’s great to see her take up the sport too.

CPC: What gets you out of bed in the morning to train, day in day out? 

Mal: I was 165kgs 1328 days ago I never ever want to get back to that point. That in itself is a huge motivator for me. I also love chasing numbers. In 2016 alone, I rode 27,500kms.  In 2017, 28,230kms and this years I’m on track to ride another 27,000kms plus this year.  It may seem excessive to some, but I have my own motivations. It’s certainly not for everyone, but cycling and training is a big outlet for me. 

CPC: You didn’t have a coach before starting with CPC in December last year, how much of a change did bringing a coach into the fold make to your training and performance during that time? 

Mal: Before coaching, I just exercised very day with no structure as long as I rode a minimum of 500 kms a week and ran a little and swim a little that’s all I did. Once I started on a program with Sarah, all of a sudden I had an even greater purpose and I thrive off numbers and reviewing my training and data. Even though I might ‘annoy’ her by throwing in some unscheduled sessions or unplanned bike races, the numbers don’t lie. I thought I was going alright before, but since starting in December, every month I just keep getting stronger and stronger. My cycling has continued to improve, I started podium and winning bike races, I won my first League Best and Fairest in Cricket, I’ve dropped more weight. The numbers just keep on coming and I love it. 

CPC: You raced Challenge Melbourne 2 weeks out from your first Ironman. Some said to you this was too close to race, but you proved that for YOU it was exactly the right decision. Why did you and Coach Sarah decide to race and how did your race at Challenge pan out? 

Mal: There was soo much negative comments about me racing Challenge Melbourne. But Sarah and I believe that my body is more like diesel motor that loves lots of work and doesn’t get going that quickly off a cold start. I also live in the country, so don’t get a chance to swim in the open water very often at all, so this was a good chance to practise the swim and put together our race and nutrition planning. Plus we believed it would mentally be god for me. And it was! I had an awesome race, and so went into Port Macquarie with a huge mental boost – coming off a near 30min Personal best in the Half Ironman. 

CPC: So less than two weeks later you were on the road to Port Macquarie. What thoughts went through your mind during the long drive? 

I can do this! I had a huge PB behind me, the right type of training for me. We’d done the work and the preparation including specific bike training over the past three months between Bright in the North East and Adelaide.  Echuca (where I live) barely has a bump in the road that you can call a hill, so we went looking for short very sharp climbs like Old Coach house drive in Adelaide where there areclimbs like 1-3kms with pinches of 20-23% climbs. This made climbing Mathew Flinders drive on race day much easier! 

CPC: Race day finally arrives and you have your daughter Majella there supporting, how special was that for you and for her? 

Mal: Great question. The lead up to the race, I wasn’t that great in my mind. Nothing to do with an Ironman or training or being tired, more my own struggles in my own mind. 

Having Majella there was amazing, but she doesn’t enjoy getting up too early (teenagers for you!) 😉 so I actually headed to the race by myself. This was a little daunting being in my own head heading down to the race by myself. It was at this point I really missed not having Veronica (my wife) there with me. Her support is immensely beneficial and means so much to me and especially for my head and my heart. 

CPC: SO – talk us through your first Ironman. The good. The bad. and the ugly. 

Mal: Suffering from mild depression the day before the race I was actually at a point I was going to pull out of the race. I was that close. So I decided to run Park Run Port Macquarie that morning before the race – even though I knew it wasn’t on the program. I knew for me – in my mind, it was what I needed there and then. This turned my day around and I then got myself and my gear together to check in and it was then just one more sleep until race day! 

Race morning started off pretty rough. I left our accommodation by myself about 4:50am, with Majella to head down later. 

When I got to Transition little things weren’t right. My tyre was flat, and it was enough to set me off. I ended up in a corner, in tears talking to Veronica on the phone. I hit another real low point, I was ready to pull out before I even started. 

With the help of Veronica, we were able to pull myself out of the situation, and  I pulled myself together and I finally got ready for the race. If you knew the battles in my own head, then you will totally appreciate this milestone. 

I swam really well, I was happy with my time. And pretty much bang on what Coach Sarah and I predicted. 

Into transition and I completely changed out of my wetsuit and tri suit into my normal bike riding gear and away I went. The first lap on the bike went really well. The second lap at 105km mark I hit a small wall until I started eating bananas at the 127km mark, where I  was feeling better again. A nice remember on how important nutrition is, and to have back up plans. 🙂  

My time on the bike was slower than what I wanted, but with the rough road surface and for slower going. Good news was, I felt totally fine and prepared on the hills.  

Into T2, I once again got fully changed out of my riding gear to my running gear (For a person that chafs a lot this was a brilliant idea from the Coach!) I wore a long sleeve top for the run, which meant I was a little hot for the first few kms of the marathon, but it was great later on when the weather cooled down heading into the night. 

I finished the marathon off very strong and I was super happy with the final result! (a marathon PB!) 

Overall result:
Swim: 1:26.14
Bike: 5:50.56
Run: 5:23.06
Overall: 12:50.10 🙂

CPC: And the inevitable question everyone asks – would you do another one? 

Mal: Yes I will do another one but it will be chosen on a fast course meaning either Busselton or Brazil. But in the short term I would actually like to tackle a few more Half Ironmans in the chase of another World 70.3 Ironman race!

CPC: Any words of wisdom for others who want to tackle an Ironman ? 

Mal: Listen to your coach. But also listen too your body and mind. We aren’t all the same so we need coaches who are open minded to coach and support in a manner that aims to improve performance, but also happiness a long the way. Because what’s the point of being fast but unhappy? 😉

 

What a journey and what an Ironman story Mal, you have come such a long way in what really is such a short time. You are an amazing inspiration to your family and to those around you. You may not do things how everyone else chooses, but only you can write your own story, and you are doing just that. Huge kudos to you for re-writing your story. 

 

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If you would like to learn more about how we can help you achieve your goals, Contact Sarah to discuss training options for you.