When Kerryn came to us 12 weeks ago to help her with the final part of her build to her first Ironman, our goal was to ultimately hear the words at the finish-line “YOU ARE AN IRONMAN!” And not only did Kerryn hear those magical words, the follow day it was followed with “YOU’RE HEADING TO THE WORLD CHAMPS!” “I still can’t believe that!” she said after she qualified.
Kerryn had a fantastic 3 months leading into Busso. We’d done enough to feel confident and capable, but not too much that we over cooked it. We logged some big training days (and weeks) in preparation, trialled and dialled in nutrition, done the heat prep and planned for all the ‘what if’s’ that can happen in an Ironman race day…
“Completing Ironman Western Australia in Busselton was one of the most physically and mentally demanding things I’ve done but also equally the most rewarding. It was capped off when I received a qualifying slot for Kona…I still can’t believe that!
Overall, for me, it was about finishing my first ironman and ideally hoping to do it in 12.5-13 hours. I found the windy conditions tough, so to sneak in at 12 hours 58 minutes was a relief! It was my first ever marathon and I wasn’t sure how I’d go doing it off the back of the swim and ride. I’m proud to have run most of it. I realised it was going to be touch and go on the last few km to get under 13 hours, so I told my brain and legs to shut up and ignore the pain I was feeling so I could pick the pace back up! Running along the famous foreshore past the crowds in that last km is something I’ll always remember and I felt like I was flying! 😀
Thanks to Sarah for your coaching support over the past months to help me achieve this goal. I’ve learnt a lot from you.
I’m looking forward to the next chapter and training for Kona… but also looking forward to a little break and eating icecream! I also now appreciate what the ‘post-Ironman walk’ feels like!” ~Kerryn
Swim: 1:38 Bike: 6:27 Run: 4:37 Overall: 12:58.11
Congrats again Kerryn, welcome to the IRONMAN club! And here’s to another Ironman build next year! ;-p
“Sarah – you believed in me this entire journey and we blardy did it!” – Matt
When most individuals set themselves a goal of completing their first Ironman, as a coach, I generally always give the advice of ‘first and foremost, the goal is to complete the Ironman, from start to finish, in as best shape possible.’ For most, that is enough, for many, even that won’t happen. Ironman is a long day. For most, anywhere from 10-15hours is where their day will finish. And for many, it will incorporate walking.
But when you are someone with natural ability, with an engine built on a swimming background, the willingness to do the hard yards and an eagerness to get the most out of himself, I knew this was going to be more than ‘just finishing’.
So starting his Ironman campaign in June, local to Echuca Moama, Matt Brooks set about the task of first racing in just his second Half Ironman at Sunshine Coast in September where he nailed the target goals we set and came in in 4:52.
As another ‘general rule of thumb’. If all things being equal, double your Half Ironman time and add 30min (give or take) and it can give you a rough guide on what an ironman time may predict. So for Matt, a rough prediction for him was a 10hrs:15min. He told me he would be stoked with that.
But as his training progressed, I knew we would be working on a faster time, as he continued to train, absorb the training load and improve. Matt was knew to cycling and so another few months in the legs and he was only going to get stronger. Plus the work we were doing with his race nutrition and hydration plan – including a sweat test which confirmed what we already knew – he was a prolific sweater! This was going to be super important going in to a race like Busso.
Fast forward to the weekend at Ironman Western Australia 2024, and Matt was so well prepared. His training went relatively stress free, he ticked off session after session, wekk after week. He trained mainly solo – which is no mean feat! And worked on keeping his body healthy and injury free during that time. Which is imperative to an Ironman build!
My main message going into the race: Ride your own race! We knew Matt was going to get out of the swim at the pointy end of the field, but I also knew there would be a lot stronger riders around him. So it was imperative for him to settle in and ride his own race. To not get swept up in the moment and with others. And he stayed true to the plan and this paid dividends to his whole race overall!
THE RESULT: A sub 10 hour Ironman!
Based on the training and the conditions on the day, check out my predictions v’s Matts actual. Impressive!
“I couldn’t have imagined a better first Ironman experience. I was so nervous about the weather and conditions, with heavy chop in the swim and crazy headwinds and rain on the bike and run… But I stuck to our race plan and just enjoyed the entire day! We can’t do it without the volunteers who are literally the best. And the support from home has been overwhelming so thanks to everyone and particularly Coach Sarah – you believed in me this entire journey and we blardy did it!” ~Matt
Congrats Matt – you deserved that result wholeheartedly!!
2024 saw the first time the women would take on the Ironman World Championships in Nice, France. And what a spectacularly beautifully tough course it is!
CPC athlete Jacqui Graham qualified for this race at Ironman Western Australia in December 2023 in her first Ironman, started coaching with CPC in February 2024 and we’ve been working towards this since.
Ahead of the race, Jac was spending 5 weeks travelling around Europe with her bike in tow, and runners and swim gear packed. With this, we opted to take the roadie and therefore would race the course on the roadie too. This race was for the challenge, the experience, to race against the best in the world and to challenge herself against a super tough course, and she did all that and more!
Jacqui shared some of her thoughts post race…..
Woweee. That was humbling!
Swim I was stoked with. Was pretty rough out there so I was very happy with how I went especially how much swimming I’d managed in the last two months.
That bike course was something else. It was tough! 2400m of elevation in the first half of the race and a relentless headwind on any flats, but absolutely STUNNING descents! There were so many strong riders. Everyone seemed to be quite conservative descending – probably as they were on TT’s, whereas I found I could handle the descents well on my road bike. So would have been interesting to have my TT but I’m glad I had my roadie for the previous 5 weeks so happy with my decision. Also gave me confidence on the descents – which is where I actually felt I did my best!
The run was tough. A stitch for first few k’s and the stomach wasn’t overally happy, so started conservative but the legs felt good! I was overall happy with the pace given the course. Only overtaken by Lucy Bartholomew and one other person on the run course so that’s a win! (we say a 3:30 mara after a TOUGH bike course is well and truly a win!) But I know I can do better and my best run is still ahead of me, so that is exciting!
Overall a killer day. The most spectacular days racing, with amazing support on course on a very humbling course. 37th in age group. I don’t think I can complain about that !
The end result? After coming out of the water in 60yh position in her AG, Jacqui rode and ran here way through the field finishing 37th in her Age Group and a super proud Ironman World Championships Finisher!
Swim: 107:58 Bike: 6:29:16 Run: 3:29:24 Overall: 11:18:45, 37th F30-34 Full results HERE
Next up is the mens Ironman World Championships in Kailua-Kona, Hawaii on October 26, 2024. We can’t wait to watch this one too!
I love racing. I do. I love the feeling of pushing my body to it’s limits, against every other athlete out there on the day and seeing where that lands me.
For as long as I can remember, I have always been competitive. No matter the sport. I don’t generally half @arse things. I go all in, otherwise I’m out. Growing up I played team sports, netball and basketball both at a high level, and I had a dabble at soccer too. I love the competitiveness, and I love winning.
Then came along triathlon in my 20’s and I went all in there. Wanting to learn the craft, finding out how hard I could push my body and what result that would bring on race day. I would thrive off racing, and I didn’t want to settle. I was by and large ‘all in’. Racing results were my main motivation for training. And I’ve done that for 15 years, with some great success, but not with a LOT of hard work. I trained to race and I thrived off that.
BUT over the past 12 months or so, racing hasn’t been my main motivator for training anymore.
I still train every day. Sometimes 2 or 3 times a day. I still put myself through sessions that I give to my athletes so I know what they feel like / should feel like. I still like pushing myself and setting myself goals and challenges. I love the feeling of feeling fit, and healthy.
But I don’t actually have the drive to want to race to win anymore. I know I could. Because I’m stubborn like that. And I know if I wanted to, I could. But I don’t. I’ve still dabbled in running and cycling and triathlon races, but not with as much focus or as much gusto. Old me would not have raced, if I wasn’t fit and strong enough to give it my best, I wouldn’t have put myself on the start line.
And it has been hard to reconcile in my head at times. My last ‘competitive’ race was Port Macquarie Half Ironman in 2022. I finished 4th in my age group, as a full time coach, and full time mum to a 3 & 4 year old. Before that, it was 2 years prior at Geelong Half Ironman where I qualified for the Half Ironman World Champs. (Ironically being held this year in New Zealand) with a 1 & 2 year old. That was tough, but oh so satisfying!
Back then all I wanted to do was win. And I was fully engrossed in it. My whole identity was wrapped up in it. I prioritised training and racing to win over just about everything else in my life. I just wanted to WIN. Until I didn’t want to anymore…..
I saw a post a couple of years ago by another coach and it said something along the lines of a coach must be able to walk the walk, and not just talk the talk. And it didn’t sit well with me. But at the same time I was like, shit I better keep racing to be able to ‘prove’ that I can and prove that I can coach – BUT then it dawned on me. The two are mutually exclusive, they don’t have to go hand in hand. Sometimes they do – which I’ve done for years. But they certainly don’t have to and we all know LOTS of successful coaches that don’t race at a high level anymore – or at all. So, with that, over the last couple of years as things have shifted, my mindset shifted and so did my priorities.
I am always saying to athletes that intrinsic motivation should be first and foremost. Of course use extrinsic motivation to aid you, to continue to drive you to be better, but your main motivator should come from within. Yet here I was, using a post I came across on facebook and the perception I thought others must have of me to continue to drive me. But like most people who rely on extrinsic motivation, that can often only last for so long….
When I had our first born (nearly 7 years ago) I wanted / needed to get back racing. I didn’t want to loose that identity as an ‘athlete’. That’s what I had known myself as for so much of my life. The satisfaction I got from it was huge and all my energy and focus was on those goals.
But in come children, two at that in quick succession and things slowly shifted. My want and need to have a singular goal and focus for myself has become lesser as our children have grown. And my growth and personal satisfaction has come more from the athletes that I coach, the group we have built, of the Club that I support, the community that we now live in and of course – my family.
I don’t need to race at the top level anymore if I don’t want to – to simply ‘walk the walk’.
I don’t need to race for external satisfaction.
I know I can now race if and when I want to.
I can race because I CAN, because I know HOW and because I LOVE to. Not because I feel I have to.
I have learnt that it is the training itself and the discipline it brings that I actually love the most, not necessarily the racing. The racing is a by product – a bonus if you will…. Perhaps, deep down that’s what has always driven me, I just didn’t realise it …. I don’t have to force myself to train or exercise, I do it because I love it.
Which is why I stay fit. Which is why I train every day. So I can, if I want, when I want, where I want. A quick little prep will have me ready and I’ll enjoy returning to those feelings. But I most likely won’t go ‘all in’ like I used to, not because I can’t, but because I choose not to.
Now that all may change again at some point. What feels right now, may not be the same in another few years. We all go through seasons in life and I love embracing all of them.
And that’s what I also love about coaching each individual athlete I have. I have some athletes in the early stages of their athletic journeys, going all in, and I fully embrace that, support that and help foster the environment and training that they need. I have other athletes who prefer a softer balance to their training, competing when they can, and training as it fits into their life. I have others who don’t compete – at all. They simply love the structure and discipline of training in their lives, and staying fit. Just as I do. And I have the pro and inspiring pros. The high achievers. Those chasing PB’s, wanting the most out of themselves, and I love being on the sidelines for all of that. I love being part of each of their journeys.
So no matter the athletes path, or where they are at in their journey. I love all of it, because it is THEIR journey. Just as I am on my own journey. And as a Coach, I love that I’ve been through all facets of it. I’ve been the beginner, the green and keen athlete, the top age grouper, I’ve dabbled as a pro, a mum juggling it all, and the one still here for the long haul.
And I am grateful to be part of that and still join in on the ride!
An athlete with 30 years experience in the sport still chasing the high of racing, the love of training, the challenge of balancing family, work and training and the ultimate love of feeling strong, fit and healthy. Starting her Triathlon days in the 1990’s Nicole has seen the sport change, and take shape over the years to where we are today and we can’t wait to continue the triathlon journey with her….
Name: Nicole Wilson
Nickname: Nic. Nice and simple!
Age / Age Group: Old Hen! ;-p
Lives: Malvern, Vic
Targeted Sport: Triathlon
Years in the Sport: 30 years (on and off) (told you I was an old hen…)
How did you get started: Monash University Tri Club. Like minded people who even made a Saturday night swim squad session fun! (I do not know ANYONE who swims on a sat night – so there’s a first!)
Why I choose CPC: I was introduced by another CPC athlete Caroline Houston. 🙂 (would of mouth is fab – thanks Caroline!) 😉
What I ‘get’ from my sport: I love the challenge and diversity of 70.3 Triathlon racing. With more self-sufficient teenagers at home it’s been great to invest in consistent training and hopefully greater life longevity. I aspire to keep racing and training for a long as my aging body can keep up.
Ultimate Goal: Swimming, riding and running for as long as my body will allow – at at least until l get my pensioner card.
What I couldn’t live without: A family who are very understanding & flexible.
Biggest love: My boys (husband, 3 teenagers and dog)
Pet peeve!: Wasting time. (ohhhh that’s a goodie! We’re with you on this one!)
Interesting fact about me: Country girl who grew up in Cobram.
Relatively new to the sport of triathlon, but not new to setting big goals! ‘Heater’ is preparing himself for the heat of Busso and tackling his first Ironman. But the journey hasn’t been without it’s challenges, including working on his mental health, keeping niggles at bay and doing the hard yards solo! But he has a story to tell – including one that involves the great Michael Schumacher ! . . .
Name: Heath Lowry
Nickname: heater
Age / Age Group: 35-39
Lives: Moama, Vic
Targeted Sport: Triathlon & AFL !
Years in the Sport: 2-3years in Triathlon
How did you get started: My uncle is in the sport and he encourages me to get involves, and the local triathlon club in Echuca/Moama has been great.
Why I choose CPC: Sarah was recommend to me many years ago, and now that I have a couple of big goals thought it would be smart to get the right coaching! A good decision, because now I don’t have to just be in my own head, I know what’s planned and I can bounce things off her – especially any doubts I may have along the way !
What I ‘get’ from my sport: In recent years I have struggled with my mental health and by getting outside training it has helped massively in this space. The benefits of it have been huge on my journey.
Ultimate Goal: To complete the Busselton Ironman in December 2023!
What I couldn’t live without: My Coffee Machine
Biggest love: Vietnamese pho soup
Pet peeve!: Bad Manners!
Interesting fact about me: I once cooked a meal for Michael Schumacher and the Ferrari F1 Team. (I think we will all need more details on this Heath!!)