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!
Ironman Athlete Shane Kervin shares an insight into his prep for the Aquathon (run / swim / run) Multisport World Championships.
I am the first person to admit that I probably have no real business donning the green and gold and being any part of an Australian team, but hey, if you qualify and are lucky enough to snag a spot, you would be mad not to take it, right?
Once on the team, the reality of toeing the line with some of the fittest and fastest 50-54 year olds in the world started to hit me, sh*t I might have bitten off more than I can chew here. There will be no where to hide on race day. Don’t get me wrong, there is no shame in coming last, but if I can help it I would prefer not to.
Thankfully Sarah was kind enough to squeeze me onto her busy roster of athletes and agreed to an 8 week training block to drag the few fast twitch fibres I possess out of hibernation.
The first week consisted of some testing, with the results pretty underwhelming on my behalf and some of the efforts had me gasping and questioning my choices.
However, I soon learnt the difference between ‘exercising’ and ‘training’.
I was suddenly ‘training’ and loving the variety and Sarah’s approach to it, moulding the program around my work roster and family life.
By the time I flew out to Townsville I could clearly see the improvements in both my run and swim paces, and in my training I felt ‘strong’, which had me mentally in a great space and excited for the race.
I was hesitant to set a goal time, because I hadn’t raced this particular format of the Aquathlon and the conditions always play such a big part, but I had some reference times in my head.
If I went over 45 minutes I felt I would walk away disappointed, if I went under 44 I would be really satisfied and if I went under 42 I would be rapt.
So to finish in 41:51, in the top half of the field (by one spot) and having enjoyed every second of it, I could not have been happier! (Race distance 2.5km run, 1km swim, 2.5km run )
Looking back at my qualifying event times compared to the World Champs the improvement is considerable.
A HUGE thank-you to Sarah – what she achieved in such a short period is amazing!
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.
“You only get to do your first Ironman once. So take your time down that finishing chute! Soak it all in. Look around. Find your loved ones. Embrace them. And draw in all that energy! That is the feeling you have been chasing all day. That is what you have trained so hard for. So don’t rush it. Remember it, savour it and enjoy it !”
Advice I gave first time Ironman Athlete Janelle Wolski ahead of her first Ironman at Ironman Australia last weekend…. And she heeded that advice with full gusto ! Her finish line video and pics are incredible and a memory she will savour forever !
When the dust settled after her race, she shared her experience with me, and by sharing with others, may just inspire someone else to take on a challenge that scares you, to step outside your comfort zone, to be brave, and to trust in the process…..
JANELLE:
Prior to the race: I was nervous off and on , all week prior. Why was I so nervous ? I asked myself…. I think I was scared I wouldn’t have the mental toughness if there was a situation in the race where I got overwhelmed at what was ahead of me and I might just give up …….which isn’t like me but these thoughts kept creeping in . There is also the ‘mum guilt’ that pops up … if I fail at this , what a selfish waste of time all the training has been and the expense, the race, accommodation etc etc.. I know this is irrational for many reasons. The training plan fitted in with our lifestyle ( legend coach!), sometimes I dropped the ball with things on the home front and at times I was distracted, but the kids knew what I was aiming for and well, that’s life sometimes. We can’t always have all our ducks in a row, and I know that that’s aok.
I suppose when nerves set in and thoughts of uncertainty about race day follow, the self sabotage sets in !!! What a ride it’s been and I hadn’t even started the race . I know tapering can make you cranky or feel off but I wasn’t expecting the nerves …………..I guess it also showed how much I really cared about achieving this goal …………
Race day ………3 hours sleep tops, but I had a fantastic sleep the night before and a nap during Saturday and others have probably functioned during an ironman on less sleep. I just kept thinking that no matter what , by this time tomorrow the day would have been played out and just relax girl …… I started to feel better on the walk to transition and Bryan (hubby) was a calming voice, ‘this is normal don’t worry, everyone is feeling the same‘. Thankfully it helped and I started to feel better …….. Transition done , I found some Maitland Tri Club girls that raced their first IM last year and before I knew it we were walking to the swim start ( thanks to Ange, the constant reminder that it is just a long training day) … as coach would say “hurry slowly.”
The swim was amazing , I forgot to hit go on my watch, oh well, I turned it on at the weir. I liked the stop start of going over the weir, a chance to reset and site from above. The next time going back over the weir I got to put my swim cap on that came off , this has never happened before but no dramas , I didn’t rush the swim and at no time felt tired , I felt I was pacing right and because I stuffed up my watch I had no idea of my time when I got out of the water, I was in disbelief later to find out I did 1.13 … goal was 1 hour 20 mins and I expected to go over that …… I was wrapped!
Transition 10 minutes … I’m glad I didn’t go over 10 minutes , I’m totally fine with my transition time and the decision to wear bike knicks as I was comfortable the whole ride , I have no plans to do another ironman in the near future , but if I do, I would like to get use to long rides in a tri suit so as to not have to fluff about with the clothing changes. :-p
Off on the bike and realised I left my electrolyte / hydration tablets in my bike bag. Thankfully (again thanks Coach!) I had backup at personnel needs station. Crisis averted..
The ride going out was flat , I was doing 30 km p/h plus .. with hardly any pressure on pedals, was I going to hard? I didn’t think so , so I kept on at that pace , the bike course was easier than the old course, everyone I have spoken too has disagreed though.. There were rolling hills but no steep spikes of hills like the first 15km of the old course ( which I knew was ahead of me ). At the 30 km mark I had that preempted thought of “shit what have I got myself into“ but it was brief, I didn’t let it fester and though and reminded myself that I’d done the work. Nutrition – I consumed my 3 hour plan of infinite nutrition in 2 hours and my hydration was gone in 1 hour …. I hadn’t factored in being so thirsty and hungry after the swim. The 44 km mark came, personal needs stop done, too easy, back we go .
Technically, there were steep long downhills that didn’t feel too steep when going up them . Going down the hills I didn’t pedal much , I got good speed , tucked in and let my legs rest while I held on tight. The tail wind going out was nice but the roads were bumpy and there were bottles strewn all over the place, many with flat tyres. It is proper country roads, so not many spectators. I liked the course ….. but …… it’s not appealing to do it again, I would prefer doing the old IM course because of the scenery, the out and back and the spectators.
Coming back into town and going out for 40 km I knew would be hard however the hills weren’t as bad as I remember when I did 70.3 a few years ago. I think my bike fitness made a huge difference. I had to keep concentrating at this time, the wind was brutal . More times than I can count I got knocked around by cross winds. Going downhill was particularly nerve wracking. A lapse in concentration and it could have ended my day but I was not breaking in the downhills unless absolutely necessary because it was free speed!
Many times throughout the bike my mind would wander to “how on earth am I going to run after this bike“? Focus was key, I was chatting about my angst with the run leg to a kids sports psych at the boys soccer once and she said “when you are swimming, think about swimming !” “Don’t think about running when you are still swimming”, lol simple and affective, be in the moment.
I was now on the home stretch back in town, firstly ….…..block out all the people already on the run course and already finished, run my own race, it has gone perfectly so far. I nailed the nutrition , I kept it going throughout the ride and it was a good distraction making a few little adjustments that I thought I needed. The wind was blowing straight up the Main Street of Port it felt like I was going nowhere it was sooooo strong. I did not want to lose control of my bike going down the Main Street of Port 😬 How embarrassing would that be!
Coming into transition and all of a sudden the bike was done! I gave myself a pat on the back – I was happy. I knew I had trained well and executed my race plan well when I was passing people in the last 30 km of the bike who are cooked.
Transition . There is a definite mental lift changing into run gear it felt good. Home stretch ! I have never thought finishing this Ironman was a given. There are so many variables that can be out of your control …mechanical or gut issues, sickness, random niggles that pop up… But so far so good !
Starting the run I wasn’t yet convinced I would finish but it was definitely looking very likely. I started running to see how I felt. I have learnt after doing long hours of training that often I will feel worse at the start before feeling better. This was in my mind to not panic if I set off and then felt crap ….. but that didn’t happen. I felt ok, no nausea , no low blood pressure feeling. Nutrition nailed. It was cold by now – and it suited me … not for others who ran in hoodies and gloves! I said to myself if I walk I will get colder and when the wind was behind me I’m not to walk. Some negative thoughts popped up in my mind when I saw someone else I knew out there racing and next thing I know………I am walking WTF !!!
I thought to myself, “I’m feeling pretty good stop with the unhelpful thoughts !!!” There was an aid station not far from me. I walked to it, regrouped and decided to run … mostly … with blinkers on and sticking to the plan. Get to 21 km, aid station and big hill walk only. Off I went and stuck to it pretty closely, I was happy ! The 3rd lap I thought, keep the plan going with 20% room for error 🙂 This lap was going to be the hardest, seeing others finishing, that point in the race when you aren’t on your last lap yet and it still feels a long way away…. So I had to block it out and my goal was to pass the last finish line for the last time for the last 5 or so kms , then I allowed myself to imagine finishing and think about the day and start to believe it would happen but not only that, it happened really well! I had NO idea at this stage what my time was, the last 2 laps I was feeling the pain. By the 4th lap I gave into the lure of more walks but was so proud of sticking to my plan as long as possible. I stuck to my nutrition which helped immensely I have no doubt !
A Tri friend met me with 200 metres to go and ran with me to near start of the carpet and said some really awesome things and said your time is fantastic and told me, I couldn’t believe my time, it was really such an amazing feeling! And the lights, the people the noise – simply incredible! I found hubby Bryan and son Liam and some other friends were there also, big hugs had all round! I always thought my legs would stop working at the finish line and I would be almost collapsing but I felt like I was running on a springboard. I was soooo proud of my time, but most of all I was so proud of myself, of my achievement. An absolute bonus, I finished well under 15 hours 14.22 !
What an amazing day, so very lucky to have the opportunity, grateful to have made the start line fit and healthy. There had been a few circumstances that had me very close to pulling the pin on the training and my goal, but I kept training through and adjusted training when needed – thanks to coach – it made all the difference!
…. Mmmm and right now I just had a thought …… imagine if I didn’t have a 20 minute transition time or picked up the pace in the swim? I could have got under 14 hours ? ………. and there it is …… so this is how it happens that somehow you end up registering for another Ironman 😂😂😂😂😂
Thank you SO much for sharing your experience Janelle. Such an incredible effort ! What a super star mum !
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…..
