Gerrard and dmitri and world championships 2017 Rotterdam

What Message do we Pedal?

What Message do we Pedal?
Gerrard Gosens

Gerrard and dmitri and world championships 2017 RotterdamI recently wrote about the chain reaction that led to me participating in triathlons, and the opportunity to represent Australia at the Para-triathlon sprint World Championships in Rotterdam on the weekend.  I learnt many lessons from the race – one being that it is important to know, “what message we pedal.”

A message that was pedalled to me ten months ago was that it would be “impossible” to be selected to represent Australia at the 2017 Para-Triathlon World Championships.  I of course didn’t back-pedal from these comments, but just put the foot down and got on with our goal of qualifying for the 2017 World Championships.

I increased my training cadence across swimming, cycling, and running, creating an internal message of, what if?  My teams’ support and commitment to cranking up this output achieved good results in our performances over the next eight months, and selection for the 2017 World Championships.  The earlier “impossible” messages which were being pedalled had gone a complete circle, and were derailed.

Our arrival into Rotterdam was met with very cold, wet and windy conditions.  The first training session on the bike and run course was a good opportunity to experience the many sections of cobble stones and many corners on the bike course.

Our only opportunity for a swim session was in a 25m open air pool, and with the water temperature at 16 degrees, and air temperature 12 degrees, it was a mental and physical challenge. I reminded myself of the many 5:00am swim sessions I had completed during winter, at my local swimming pool (Yeronga), when the air temperature was six degrees.

The swim and bike course familiarisation was held in horrific weather conditions the day before the race.  I had many internal messages being pedalled through my thoughts, as I swam through the angry chop of waves. Our cycle over the bike course in cold drenching rain magnified the many sections of cobblestones, and sharp corners we would have to negotiate throughout the course.

The morning of race day, I was pedalling many thoughts, the unpleasant weather conditions, our race plan and processes, equipment checks and transition set up, race registration, pre-race energy intake, toilet, and race warm up.  The very cold and wet conditions delayed the race start by an hour, which increased the speed of the messages that were being pedalled through my thoughts.

The only thought I had while walking to the jetty for the start of the triathlon was how I would feel for the first five seconds of the race.  I blocked out any thoughts of the rain, wind, and cold water. Our start of the race was an explosion of energy with the single thought of getting to the front.  After the first 5 seconds, I refocused my thoughts onto each swim stroke, my body position in the water, and tension on the swim tether, with my guide, Dmitri.  I had no room for any thoughts on how far we had gone, or where my other competitors were in the water, as these would only be distractions.

I contained my thoughts to tiny pieces of the triathlon, going from the swim to the transition area, to the cycle, to the second transition, and then onto the run.  Each internal message had to be clear on what I had to focus on, at that moment of the triathlon.

We placed ninth overall, and I was the third totally blind athlete competitor, which was a great result at a World Championships after only 20 months in the sport.

The internal messages in triathlons are very different to my past pursuits as a Paralympic distance runner.  While the intensity, energy output and goal of winning are the same, our internal communications are structured and pedalled with a different cadence.

Putrajaya 70.3 Chris Bailey

Interview with the Bailey’s

Improving Aerodynamics on the Bike

Can Chiropractic Improve Running Speed?

Can Chiropractic Improve Running Speed?

Marissa Luck November 13, 2012

chiropractic running speedMany athletes use chiropractic to manage and treat sports injuries, but recent research suggests that it can also play a role in boosting athletic performance.

A preliminary study found that chiropractic treatments may improve performance in runners with restricted joints. Researchers from Sweden analyzed hip extension ability and running time in 17 young, male athletes. All the participants had restricted joint mobility and hip extension. Research on the biomechanics of running velocity suggests that these restrictions can negatively affect running performance. Tight hip flexor muscles and decreased elasticity of joint or tendon structures can increase the anterior tilt of the pelvis in a way that comprises step frequency and length.

To improve hip extension and flexibility, athletes in the study were assigned a set of stretches they incorporated into their typical training regimen. Half of participants also received chiropractic treatments that included high-velocity, low-amplitude (HVLA) manipulations targeted to the pelvic region and sacroiliac joints. Treatment also included manipulative thrusts applied to the hip joints.

By the end of the trial, both groups had enhanced hip extension but the chiropractic group had significantly better improvements. In addition to correcting joint dysfunction, chiropractic treatments “enhanced and prolonged the stretching modality that was used as part of participants’ normal training activities.”

HVLA manipulations could also result in changes to the sacroiliac joint and pelvic regions themselves. The therapeutic effect of HVLA manipulations could lie “in the mechanical properties of the applied force, the body’s response to the force, and the movement caused by the force or an amalgamation of these and other factors.”

Despite positive changes in hip extension capabilities, the athletes in the study did not experience significant changes in running time. Although the chiropractic group had greater improvements in 30m running time than the control group, these changes did not reach statistical significance. However, the authors argued that this lack of statistical significance may have resulted from the low number of observations made. The authors suggested that more studies are needed to draw firm conclusions on the effects of chiropractic on running speed.

While more research is needed, these preliminary results suggest that chiropractic care may improve hip extension capabilities in runners which could in turn influence their running speed.

But runners aren’t the only athletes who could benefit from chiropractic; previous studies have shown that chiropractic can improve grip strength in judo athletes, help soccer players heal from sports hernias, prevent injuries in football players, ease golfers’ hip pain, and more.



Sandell J, Palmgren RC, Bjorndhal L. Effect of chiropractic treatment on hip extesnsion ability and running velocity among young male running athletes. Journal of Chiropractic Medicine 2009; 7: 39-47.

Written by: Marissa Luck on November 13, 2012.on March 12, 2013.

Custom Bike Fit

Custom Bike Fit

mike bakerHi, my name is Michael and this is a picture of me doing what I love – riding my bike. I’ve been riding for well over 40 years but it wasn’t until I embarked upon my 2nd Ironman campaign back in 2004 that I first considered getting a professional bike fit. I’m glad that I did because it helped me shave 1hr 10mins off my overall time, from 11hrs 24mins down to 10hrs 14mins. Clearly the bike fit wasn’t responsible for all of these time savings, but it certainly had a positive impact both on my comfort on the bike and my ability to run off. If I wasn’t hooked on triathlon previously I certainly was now.

In 2010 I went through what some would call a mid-life crisis. I quit my comfortable, well paid corporate job and moved from Sydney to the Sunshine Coast where I built a business out of my love for cycling and triathlon – that’s how Custom Bike Fit was formed. Since its inception I’ve performed over 1,000 fits, the majority being with age group triathletes.

A bike fit is a collaborative process and, in my opinion, the best tool available to a fitter is empathy. I’ve been racing triathlons for over 20 years, and still compete in events from Olympic through to the Ironman distance. I know what it’s like to ride with knee pain, back pain, shoulder and neck pain, numb feet and saddle sores. I know what causes these issues and I know how to alleviate them through the fit process.

The most common feedback I get from my clients post fit is that they are more comfortable on the bike, and that they run better off it. Comfort goes a long way to improving a triathletes performance as do aerodynamics and the ability to produce power. I have the experience and tools to measure, optimize and make recommendations around all of these aspects.

As a member of Tri Nation you are now entitled to a 10% discount on my fitting services. I have a fully equipped studio on the Sunshine Coast and will be making quarterly scheduled trips to the Healthstream Fitness Centre. I’d be happy to work with you from either location.

My primary service offerings are:

  • 3D motion capture Custom Bike Fit – $295 (less 10%)

o   Includes fit, analysis of aerodynamics, power/efficiency, equipment optimization/recommendations, electronically measured bike geometry

  • Video Analysis Custom Bike Fit – $195 (less 10%)

o   Includes fit and equipment optimization/recommendations

  • Bike Fit Optimization – $95 (less 10%)

o   This service is limited to athletes I have fitted previously who require a ‘tweak’ – your flexibility has changed, your goals have changed, you have travelled with your bike and/or had it serviced and it no longer feels the same

For further information about Custom Bike Fit please visit my website, send me an email or give me a call.



Studio: 07 5479 3091

Mobile: 0400 510 515


Smiddy Ride to Townsville

Smiddy Supporter Interview


Ten years on…
With the tenth anniversary fast approaching since that first Smiddy Challenge event back in 2006, I find myself reflecting a lot these days. Nearly ten years on and Smiling for Smiddy is firmly entrenched into the minds of thousands upon thousands of cyclists, triathletes, swimmers, donors, supporters and sponsors. Smiddy events and all these wonderful caring people have raised close to six million dollars for research at the Mater in this time.Adam and Maria – Reasons to go on…
While I feel incredibly proud of starting this wonderful event dedicated to Adam Smiddy, not a day goes by that isn’t a permanent reminder of my mate losing his brave battle against Melanoma. Now with his beautiful Mother, Maria Smiddy, also passing recently from pancreatic cancer, I have yet another painful memory to add to my repertoire of reasons to be involved with Smiling for Smiddy and the Mater Foundation for the long term until a tangible cure is found. If that means I am a hundred years old before that happens then so be it. At least that is how I am feeling right now…

Doubled edged sword
The thing with losing a mate is that it is a double edged sword; the sharp side of that sword is the losing of someone taken before his time. It cuts deep and stays there no matter how positive you may look from the outside. That cut became a little deeper a few weeks ago… The blunt side of the sword is the nicer part of the weapon; you see, Adam’s passing has gifted me with the most incredible people ever to enter my life… Those people, of course include getting to know the Smiddy family as well as I know my own family. Not to mention all the athletes and their families and all our wonderful donors and sponsors; all who believe in the dream we have at Smiddy and the Mater to fund cancer research and to save lives. Which through research is doing just that right here and now thanks to many early warning detection tests developed through research.

Enter one extraordinary man in Mark Turner
For this blog, I thought I might introduce you to one of those incredible people that has entered, not only my life, but the life of Smiling for Smiddy and the Mater. Mark Turner lives in Brisbane and started up his own triathlon training squad called Brisbane Triathlon Squad, which was later changed to Tri Nation. Mark is someone that knows how to pursue a dream on a personal level, but luckily for us, he also shares in the dream that Smiling for Smiddy and the Mater Foundation have in our mission to funding the dollars needed so that our researches can continue on their way to finding a cure for our most common forms of cancer. To date, Mark and his dedicated athletes have been instrumental in helping to raise over $100,000! He is also coaching me in my latest adventure to do Challenge Roth in Germany on July 12 and the Norseman Xtri in Norway August 1st.

Sharky: Mark please tell our readers a little about yourself; how old are you, married, children, sporting background, are you originally from Brisbane and how you got into the role of starting up your own coaching business?

MT: Thanks Sharky, I’m a 44-year-old father of William, 13, and Toby, 10, and live with my long-term partner Suzie in Brisbane. Growing up, my family moved all over Australia but by the time I turned 14 we had settled here in Brisbane. I spent most of my time playing AFL and tennis but started long distance running as a 19-year-old, which is also when I competed in my first triathlon. Some 25 years later my passion for both hasn’t wavered. I loved being active as a child and knew my professional life would somehow involve sport. However after finishing school I was unsure as to where my career was headed so veered away from a path involving university and opted to join the police service.

I was a Physical Education Instructor at the police academy for four years during my time in the Police service, which is when I started to develop a passion for coaching. Fourteen years later I resigned from the service to open and build a swim school. Three to four years of 60+ hour working weeks was a huge learning experience but incredibly enjoyable.

I created Brisbane Triathlon Squad in early 2007 as I’d always loved triathlon, so coaching the sport seemed the next logical step and being able to make a living as a professional coach was always a dream of mine. You’ll never make a million dollars coaching but someone once told me, ”there is a lot of wealth in doing something you love.’ Great advice I’ve always lived by.

Sharky: I know 1990 was the year that tested you physically and emotionally as you had to pull through a very serious injury, one that almost halted your running and triathlons; what happened and did this lead you to triathlon?

MT: When I was a 16-year-old I injured my back playing AFL. It was excruciating and signaled the end of my tennis and football career, not that I was anything outstanding. For the next two years I had periods when the pain was so bad I couldn’t get out of bed. My parents booked me in to see all sorts of health practitioners but no one could tell me what the problem was until we met with an orthopedic surgeon who suspected I had a crack in my vertebrae. I essentially had a broken back and, after two years of searching for an answer, it had become quite bad. The surgeon ordered me to bed for three months.

The surgery technique used in 1989, and the subsequent recovery program or lack of, is unheard of in 2015. These days the surgery is far less painful and patients are moving within 24 hours. Back then it was a four to five hour procedure which involved fusing bone from my hip to the L4/L5 vertebrae in my back. I was then placed in traction for a fortnight in hospital where the nurses had to roll me over to go to the toilet, feed me and keep me sane. It was incredibly painful and without a doubt the longest two weeks of my life. I was then placed in a plaster cast from my chest down to my knees for three months in a Queensland summer. This was to prevent me moving. The theory being that it gave the break in my back the best chance of healing.

When they placed me in the plaster I weighed all of 60kg having lost at least 10kg in the surgery and recovery. I was sweltering in the heat, immobile, had to rely on my parents to wash and feed me, and could hardly eat anything due to the plaster restricting my stomach. I counted the days until the plaster was removed. When it was taken off I was literally all ribs, with more fat under my eyelids than on my stomach. I said to the surgeon, “what do I do now.” He replied, “I don’t care my job is done.” Great bedside manner!

I was incredibly weak and had to use crutches and a walker to get around but at least I was out of the plaster and on the road to recovery. Not knowing what to do I thought swimming and cycling should be fine although I could not swim more than 25 metres or ride around the block without stopping. I did no physiotherapy or specific rehab and, given the surgeon’s lack of care, I wasn’t aware of other options but I spotted an advertisement for a triathlon and decided to train for the event. Twelve weeks after surgery I completed the triathlon at Suttons Beach, Redcliffe and loved it. I had started running only a couple of weeks before the race but I was so just so happy to be moving without pain. I kept doing a few triathlons but running was what really grabbed me and that year I made a state cross country team and competed at the national titles in Tasmania.

Life was good, I was healthy, fit and thinking I might be all right at this caper until the back pain returned. After a visit to the surgeon, and scans, I was on the operating table again and a shattered man. It turns out the fusion was solid but all the wire used to support the fusion was causing some issues. Additionally, I was at a high risk of a disc prolapse due to the fusion. The surgeon’s reply this time after the operation was, “you’ll never run again, just give it up or you’ll end up back here.” This was not an option for me and I decided there must be more I can do. It was then I first started to grasp the importance of core stability, massage, physiotherapy and looking after my back by doing all the little extras. After my second major operation in 12 months, and with the help of a good physio, I did all the rehab, stopped running for 3 months and strengthened my core. This is also when I joined the police service, although I had to convince them my back wasn’t going to be a hindrance. My pre-entry medicals weren’t flattering but my physical fitness testing results got me through.

Because of my back I have never been able to log massive miles in training, have had double hernia and knee surgeries, and suffered multiple soft tissue problems with my hamstrings and calves. I also have a fairly decent scar, get regular massage and physio, and the back stiffens up especially if I sit for too long. But I have been competing in endurance sports for a long time now, and have umpired AFL football at the elite level for 5 years, so I am pretty happy with what I’ve managed to achieve.

Sharky: Mate a good few years after this you were married and had a little boy; are you okay to share with us the trials and tribulations of raising a little fella with a disability, and how you managed to juggle family, work and training commitments without going stir crazy? Was the sport your outlet?

MT: My son William was born in 2001, nine weeks premature. His mother had placenta deficiency, which meant she had to have an emergency caesarean. At birth William weighed 1400grams. For the next few months he didn’t develop like a normal healthy child. When he was six months old he started having seizures, which essentially haven’t stopped since and happen up to 200 times a day. William has never spoken a word, can’t feed himself, is on a cocktail of anti-epileptic drugs, is not toilet trained and requires full-time care. There have been surgeries, numerous extended hospital visits, a couple of very close calls and not a day goes by that I don’t wish it were different. William’s illness is incredibly stressful and puts so much strain on relationships and life. My youngest son Toby is also greatly affected, as we have had to invest so much attention in William. For all Toby’s been through he’s a great young kid however I worry about him every day and hope he won’t be too affected by it all.

I have lost count of the number of times I have cried, sworn, yelled and been pissed off at the universe. There is no greater pain than seeing your child seizure and watching him deteriorate. The condition is literally killing him and at times it breaks you down at every level. The definition of hell is watching William seizure, and then see a tear run down his cheek, knowing he can’t tell you what is wrong. If you have a healthy child or children you are so lucky.

Training, racing and coaching have always been my coping mechanism. Coaching, especially, in that my focus becomes helping others while my own training and racing is more of an outlet for emotions. At times I am far from my best but without it I would not have coped. However, I have come to realise that I need more than training and racing to get by. Thanks to some counseling, a greater understanding of when I need downtime, and the support of some very close people in my life, I am generally coping better now than in the past. There were times when I did not think I would make it through the end of the day. Curling up in the corner crying and not knowing a way out was an all too often occurrence for a number of years.

Sport, over the last 13 years since William was born, has literally saved my life.

Sharky: Can you please enlighten our readers as to how you came to be involved with Smiling for Smiddy. I hear that my co-founder of Smiddy, Rowan Foster and a chance meeting in an elevator at the Mater Private Hospital may be the reason?

MT: One of our long time squad members and good friend Paul Scroggie was at the Mater Hospital while his wife Trish was undergoing treatment for breast cancer. Rowan walked into the elevator and noticed the shaved legs. Rowan, being Rowan, said you have to be a triathlete with those legs. Anyone who knows Paul also knows he loves a chat so the pair quickly got talking and Paul suggested Rowan make contact with me as he felt our squad would love to support Smiddy. I met with Rowan and the rest is history.

Sharky: From that first up meeting, to a year later and close to $100,000 was raised; please share with us how this came about and why you jumped on board?

MT: We have a responsibility to give back to those less fortunate. As healthy people, triathletes are very lucky. I have been involved in different charity fundraising events since I first started in the sport. Rallying for a common cause via a challenging physical event is a great formula to raise money and awareness. Squad member Claire Schneider completed the Challenge the same year I met Rowan, the squad got on board and $100,000 was raised. There were some key people, including Claire, who really drove the campaign and created a snowball effect. Hopefully this is just the start of big things for the squad and Smiddy.

Sharky: What I found amazing about your Smiddy journey was that you helped to raise all that money before you had even done a Smiddy event. Then in 2014 it happened and you did the big 1600 kilometre Smiddy Challenge ride from Brisbane to Townsville. Please share with us how this experience affected you?

MT: The Challenge ride to Townsville, essentially eight days of cycling with 50 strangers, was life changing. Sharing my story with a local community was extremely powerful. I am an emotional person, especially when it comes to talking about William, so telling his story and how it has impacted our family was hard but the support and care the Smiddy group showed me is something I will never forget. Listening to other riders share their stories also reminded me how we have a responsibility to support those less fortunate.

Sharky: Okay so you finally got around to fulfilling your dream to complete your first Ironman. Please share with us your personal best times for Olympic, half and full distance Ironman events?

MT: I have never felt that I have that much talent. I have had some satisfactory running and short course triathlon results over the years but I’m still searching for the long course finish I know I’m capable of achieving. I did my first Ironman in 2006 at Port Macquarie, a year after I retired from being an AFL Boundary umpire. It wasn’t a great day out with some poor nutritional choices contributing to vomiting on the bike and the run. In 2008 I completed three Ironman’s in three days for charity, finished Ironman New Zealand 2010 in the back of an ambulance, and multiple punctures on the bike ruined my Ironman Western Australia 2012 and Ironman Japan 2013 efforts. Finally, this year, I enjoyed an incident free Ironman race at Cairns with a 10.10 finish off the back of 11-hour training weeks.

I have achieved a 2.01 Olympic distance time and placed top ten in my age group at the Gold Coast World champs in 2009 over the sprint distance. Over the half distance I have recorded a 4.28 but want to beat that time this year in an attempt to qualify for the 2016 70.3 Worlds at Mooloolaba. I prefer the short, fast sprint races to the longer events but, like many others, would love to jag a Kona spot. I was close at Cairns without really focusing on it so I am confident maybe next year I could race 70.3 Worlds followed by Kona. I’ll need to increase the training hours but I don’t have too much more spare time so it’ll be matter of continuing what I am doing and seeing how it plays out on the day.

Sharky: Okay Mark, someone out there is reading this that either wants to do a triathlon or to do a Smiddy event but they lack the confidence to take that first step. What would your words be to those people?

MT: Don’t let fear hold you back. Fear often stops people having a go. The only way to develop confidence is familiarity so you need to get out of your comfort zone and have a go. It is a cliché but you only get to know yourself when you are outside your comfort zone. As a coach, it goes without saying I think you should use the services of a professional to help you achieve your goals. With some consistent training and guidance anyone is capable of finishing a triathlon or Smiddy event.

Sharky: How do you get your athletes excited about fundraising for Smiddy, as every year our events always have a sprinkling of athletes from your triathlon squad?

MT: Sharing my story helps but so too does the little things like printing the Smiddy logo on our squad uniforms so our members know we support the charity. Claire’s involvement in Challenge, interest from other squad members, and regular fundraising means the Smiddy message is continually being shared. Hopefully our athletes will always be involved with Smiddy events.

Sharky: Mark about four months ago you took on a different role as a General manager at Healthstream in Queensland. How are you balancing out this full time role with your coaching responsibilities?

MT: It’s hard mate, I have to admit, but the opportunity to take on this role was too good to knock back. I am very passionate about getting people to exercise and enjoy the benefits of being fit and healthy. Taking on the position at Healthstream was another way to do that. The Healthstream facilities at Gardens Point and Kelvin Grove are first class and we also manage another facility at Newstead. Professionally it is testing as I have been out of the corporate workforce for ten + years, but it’s exciting to be laying the platform for a positive future for Healthstream in Queensland. I still coach in the mornings, and some evenings, and manage to squeeze in a quick session myself before suiting up for the day. My focus is on the role I’m doing at a particular point of time, and doing that to the best of my ability.

Sharky: Okay you and I both love motivating people into action to look after themselves through sport and healthy eating and lifestyle choices. Also to appreciate how lucky we are, and if along the way, we can help out others less fortunate, then it has been a win for all involved. Do you see Healthstream being involved in the future with Smiddy and the Mater?

MT: Absolutely. Healthstream’s new junior swim club will be supporting Smiddy through fundraising events and we are also looking at hosting some endurance events. A few years ago we ran a 24 hour charity triathlon at Kawana. Due to the challenges of closing a public road for a long period of time we were forced to stop running the event, which is a shame because it was a lot of fun. However, I am looking into organising a 24 hour indoor triathlon at Healthstream, which would be a Smiddy fundraiser. I am just about there in terms of being able to get the event off the ground.

Sharky: Mark before we go please share one thing with us that may came as a surprise to someone that is reading this that knows you?

MT: I have a shocking chocolate habit!

Sharky: Mark thank you so much for taking the time out to give our readers an insight into your very active and busy life. Any final words of advice for people out there wishing to get onboard as an athlete or as a fundraiser for Smiddy and The Mater Foundation?

MT: It’s a pleasure. I think what you do personally for Smiddy and your own story is very inspiring. So to be part of that is a privilege and I know when others get involved they will get so much out of it. The events and the experiences are great but more importantly you’ll meet some wonderful people and make some new lasting friendships.

If you wish to know more about Healthstream, Tri Nation, Smiling for Smiddy or the Mater Foundation please click on any of their links below.



Callan Lloyd Ironman

Tri Nation Training – Mental Strength


The context to this article is that Noosa is days away, HB100 is a little over a week away, and Head Coach Mark “the Godfather” Turner has asked me to put pen to paper on how to improve mental strength for these races. After a few brief minutes of contemplation, I’ve decided against it.

My reasoning is this, you can’t develop mental strength from the article you’ve crammed in days before a race; there are no corners to cut; no technology that will instil it; and unlike the 6:32am “Noosa premium wave start”, there is no extra fee you can pay to guarantee you will have it. In what I consider to be perhaps the most beautiful aspect of our sport, not even the lightest, most expensive, advanced wetsuit/bike/running shoe will compensate for a lack of it – if it isn’t there you are exposed, it is a matter of time before things come undone.

Mental strength is a wall you started building before the 12/16/20 week campaign started. Every time you made the right decision, pushed that extra 1% during hard training, held back during easy training, stretched properly before going to bed, reached for the water over soft drink, salad over a burger and recovered appropriately, you added a brick to the wall.

surround yourselfThrough your training and particularly just before a race, you need to surround yourself with those on the same wavelength as you. Try to create a positive and relaxed atmosphere and ensure you remain calm and off your feet leading in to the race. If you are approaching your key race for the season be prepared to leave your comfort zone, because in racing, just like in life, our most memorable performances don’t come when we are in safe waters. They come from responding well when we are under fire, when the bombs are dropping all around us. In all races nothing goes 100% to plan. Victories rarely come from a perfectly implement plant; it is about re-action to the circumstances as they develop in real time. This is your time to shine – I hope you’ve built your wall.

comfort zoneFor the rest of us who may not be approaching the coming race in the finest of form. There is a lot to be gained from this too. You cannot maintain 100% fitness all the time, you will burn out. Enjoy the weekend for what it is – a celebration of our health, our (reasonable level of) fitness and friendships in one of the most beautiful places in the world. For me there is also something very relaxing about approaching a race without the burden of great expectations. It allows for a level of relaxation that you don’t experience when you throw the tri-suit on in anger. Enjoy yourself and allow the seed of motivation to be planted that will become a forest of preparation before your #1 race, whenever that might be.

For those who might be approaching their first Noosa or long distance triathlon this may well be one of the greatest weekends of your life. If you are anything like me you won’t be the same after it. Enjoy every second.

Before my first Noosa Tri I had a brainwave that by slightly opening my gels and taping them to my bike I’d ensure I’d be able to quickly access them during the ride. Given that I didn’t run the idea by anyone, of course, the result was the world’s stickiest Giant TCR Advanced. I raise this to demonstrate two points:

  1. The number one rule of racing is don’t try anything new on race day – stick to what you know; and
  2. As a squad we have an infinite wealth of knowledge and experience. If you are somewhat new to the squad and are unsure of anything, please don’t hesitate to ask someone that’s been doing it longer than you, (to their detriment) triathletes love telling others their opinion on how to do something – just ask.

My final point and take home message from this article is this, whatever you take away from the upcoming race do not let that be the end of the story. If things go well or if things go bad, if this is a race you have been preparing for all year or a last minute decision to strut your stuff, it is a starting point on which you can build the next chapter. Shortly after the post-race party you should start looking forward and chasing the next challenge and building a new wall. For everyone this should involve talking to your coach about the next event and putting a plan together in preparation for that race.

triathlon dreamsFor the long course guys and girls HOTW, Melbourne IM, Cairns IM and Cairns 70.3 will be here before we know it. I think that the next few weeks will be very important for those that want to get the most out of themselves in these races. My aim as one of the Long Course coaches is to provide a fun few months of training for the remainder of the year where we will start implementing good habits that will lead to an abundance of mental strength come race day. From the new year onwards the heat will be on to create a new and better you.

Tim Osborne, the Godfather and I have been putting plans together for some great sessions in the next few months along with a separate suggested Long Course program that athletes can chose to base their own programs around and obtain quick feedback and answers specific to the demands of long course training. If you are contemplating a long course race in 2015 I encourage you to speak to one or all of us over the coming weekend.

Good luck to all, and enjoy your race. I’ll close with some of the best advice I have ever received and something that will pay dividends if this warm weather keeps up on race day:

In the first half of the race don’t be an idiot;
In the second half don’t be a sook

Power Meters for Cycling

Training and Racing with a Power Meter

  • Power = the amount of energy being applied to the pedals.
  • A function of torque (pressure on the pedals) and cadence.
  • Provides immediate feedback on cycling effort.
  • Does not have the lag effect that heart rate does.
  • Is not affected by wind, gradient, temperature, fatigue, hydration etc that other indicators like Speed and HR are.

Functional Threshold Power (FTP)

  • FTP is defined as the average power that an athlete can maintain for a 1 hour effort.
  • All training and racing zones should be expressed as a % of your FTP.
  • FTP can be determined in a number of ways:
    – 1 hour TT average power eg. 260w
    – 20min TT average power ÷ 1.05 eg. 273w over 20min = 260w for 1 hour
    Your FTP should be retested every 4-6 weeks to recalibrate training zones

Training with a Power Meter

Power based training levels (zones) are developed based on your FTP. Coggan based training zones:

power meters for cycling

Zones are used for targeted physiological and performance adaptations

power meters for cycling

Typical Workouts for Power Based Training

power meters for cycling

Power and Heart Rate

power meters for cyclingPower and heart rate will not always track together. Fatigue, dehydration, tiredness will increase HR compared to power. In training or racing, this is called ‘decoupling’.

Important Data from the Power Meter

power meters for cycling


Analysing the Data

  • Use lap splits to allow easier power workout analysis.
  • Consistent Normalised Power from lap to lap, 5% variance.
  • Low Variability Index, < 1.05
  • Low decoupling ratio < 5%
  • Get a feeling of the level of fatigue for a given TSS.

Racing with a Power Meter

  • Establish your goal race power using formula.
  • Expect high power at the start but try to keep it down – PACING!
  • For an undulating course, aim to hold 95% of goal power on flats.
  • For a >3min hill, ride at 105% of goal wattage.
  • For a <3min hill, ride at 110-120%
  • Expect decoupling of power and HR.
  • Aim for each lap to be as close to target power as possible.
  • Avoid surges, and power spikes.


Garmin 920XT Review

Garmin 920XT Triathlon Watch Review

The guys from Shoes Feet Gear have reviewed the massively anticipated 920XT triathlon watch. Check out the best new features, the comparison to the 910XT and the video of the guys pulling it out of the box to check out this cracking watch.

Read the full review


Coaches Corner – 1600km Smiddy Challenge

Who Are Your Real Role Models?

It’s footy finals time. This means clichéd coaching comments, WAGS, and an overdose of media coverage on the players or “heroes” of the game where we’re told everything from what the rookies eat for breakfast to how much adversity the veterans have overcome.

I am the first one to cheer on these players and admire the skills of the best however I can’t bring myself to label them role models and resent so-called “experts” in the media for pumping them up to “hero” status. These are good athletes, good footballers and the majority are good people but the aforementioned doesn’t make them good role models. The best role models, in my opinion, are often the unrecognised who overcome enormous odds to stay alive before going on to make our world a better place.

I was recently part of the eight-day 1600km Smiddy Challenge from Brisbane to Townsville where, every night, two of the riders would stand up and share their reasons for doing the gruelling cycle. A couple of stories really resonated with me.

Smiling for SmiddyJason, a married father of four from Tasmania, is a self-employed builder and quickly puts everyone at ease with his selfless and easy-going nature. In 2011, he was diagnosed with Leukaemia.  He was lucky, had he gone to the doctor a week later than he did he would not be here today. Cancer had affected 85 percent of the cells in his body and he was immediately placed in isolation for five weeks.  Three months ago he stopped taking his chemotherapy drugs so for him to be on the Smiddy ride, let alone complete it, is a superhuman achievement. When we arrived in Townsville, Jason’s wife and children were there to greet him. They had caught two plane flights and needed an overnight stay to be there but it was obvious how much this meant to them and how much they love him. To his children and wife, Jason is a hero and now he’s also a hero of mine.

Melissa, an oncology nurse from Brisbane, spoke about losing both her parents to cancer within a very short space of time.  As a mother of two young children, the deaths of her mother and father made her appreciate the value of life and why we need to suck the most out of it while we’re here. Every time Melissa and I chatted in the peloton, I was struck by her extremely happy attitude. Despite the heat, wind, fatigue and saddle soreness there was no other place she’d rather be. Some people fake a happy disposition but Melissa is genuinely content with life and found joy in being in the middle of nowhere, ploughing into a headwind. I wondered how she managed to be so upbeat all the time.  She said to me, “What have I got to be unhappy about?  Where else would I rather be, this is what living is all about.” I later found out Melissa was in constant, extreme pain due to some nasty saddle sores. My admiration for Melissa grew to awe when she mixed it with the stronger men in a designated sprint into Biloela. Oncology nurse, mother and advocate for making the best of every situation in life.

Is there a better role model?