Tri Nation Triathlon July Newsletter

Cairns 2017

June 2017 Newsletter

Mark Kona Training

April Newsletter

Newsletter December 2016

Cairns 2016

June Newsletter

Byron Bay Triathlon 2016

May Training Update

Race Results

Byron Bay TriathlonByron Bay Triathlon

Byron Bay put on another great weekend with many of the Tri Nation team making a weekend of it. One of our biggest celebrations was watching our latest beginner course graduates finish their first triathlon. Competing in the Tempta Tri we had Alex Munoz, Fabrice Turpin, Lakis Zeniou, Brooke Brown, Heidi Walker, Renee Williams and Caitriona Murray. With many smiles all round and medals to boot it was a great way to finish off the six weeks.

On the podium we had Sue Meehan, Stella Foley and Paul Dodd all winning their age groups with Paul 2nd overall in the Olympic Distance. Both Sue and Stella had fantastic races to give them a confidence boost heading into Cairns Ironman in less than 4 weeks.

Congratulations also to Geoff Miller for his first podium and first place in the Sprint event and Catherine Sharpe winning her age group in the Sprint. 

Ultraman Australia

Many Tri Nation members were following long time member Tim Franklin as he competed at Ultraman Australia in the weekend. An Ultraman is a 3 day event consisting of a 10km swim, 421km of cycling and an 84km run. Tim set a new course record of 2 hours 35 minutes for the swim on day 1, was placed 2nd after the conclusion of the cycling on day 2 and finished up 2nd overall with a 7 hour 24 minutes double marathon.

Congratulations Tim, an outstanding effort and just reward for the many hours of training you have put in this year.


With four weeks to go the Cairns team are now in their hardest week of their campaign. This weekend is their last big brick session with a swim, bike and run at Suttons Beach in Redcliffe. 

Post Cairns the training will ease back a bit as our focus turns more towards maintaining our fitness over winter, taking time out to work on your weakness or just to enjoy staying fit and healthy. 

With Cairns the last long course race for a while the weekend sessions will change to alternate fortnights of group rides and brick sessions at Healthstream. The next group ride is the weekend before Cairns on the 4th of June.

With numbers reducing overall in the pool as people start swimming less often the only change to the winter timetable will be the Wednesday evening swim will take a break from the 1st June. This is only a short term break over winter and the session will be back in August/September.

End of Season Party

This year our End of Season party will be held at the Regatta Hotel on Saturday 18th June. The evening will include a 2 course dinner, drinks, awards, prizes and celebrations and we would love for your partners to join you for the evening.

Tickets are $90 including drinks and $60 for dinner and non-alcoholic drinks. Tickets can be paid for via direct deposit into account:
Tri Nation
BSB 014 696
Account 2114 76308

Club Kit

The Scody shop is open until 5pm today for running t-shirts and singlets. All Triathlon Queensland members will have received a $25 voucher from Scody which you can use in the online store.mark trucker camp

We’ll open the shop again in early August for kit orders for the new season.
We also have the following kit and sizes currently in stock: 
Hoodie – Medium only – $30 
Visors – $25 
Trucker Caps – $20 
Swim Caps – $5 

Triathlon Jersey – Med/Large – $100 Triathlon Knicks – Large only – $100 Tri Suit One Piece – Med/Large -$170 
Cycling Jersey Race Fit – Large – $125
Cycling Bib and Brace – Large only – $125 

Ladies: Tri Suit One Piece – Sizes 8 – $170 
Tri Suit Lamina One Piece – Sizes 8 and 10 – $190 
Cycling Jersey Relaxed Fit – Size 10 – $110 
Cycling Bib and Brace – Size 10 – $125

Noosa Training Camp

The Noosa Triathlon training camp is booked in for the weekend of the 10th and 11th of September. The camp will start in Brisbane on the Friday morning and finish in Noosa at lunchtime on the Sunday.

Lock the date into your diary now. Full details will be released in June/July.

New Member Profile

Hailey CuttsEach month we will profile one of our new members to introduce them to the squad. This month is Hailey Cutts. Hailey moved from the Gold Coast at the end of last year and is currently training towards the Noosa Triathlon. 

Hailey often attends the windtrainer and run sessions as well as the Wednesday night swim. 

Keep your eye out for her at training. We’re sure she would love a friendly hello!

Beginner Tri Tip

What races are suitable for beginners?

The Queensland Tri Series is one of the best triathlon series in Australia and have distances suitable for everyone. They have just released their dates for the new season starting at Raby Bay on the 25th of September.

Check out their full event calendar online at 

Upcoming Races

Upcoming races until the end of July that Tri Nation will be at are:

  • Cairns Ironman & 70.3 – 12th June
  • Gold Coast Marathon Festival – 2nd/3rd July

Monthly Prize Draw

mizunoStarting this month we will now have a monthly prize draw for all our current training members. The winners for May are:
* $50 Shoes Feet Gear voucher – Garry Notridge
* Massage with Gerrard Gosens – Greg Epps
* Mizuno running shoes – Cassie Matcham

To claim your prize just send us an email and we’ll arrange.

IM New Zealand 2016

March Newsletter

Race Results

IM New ZealandWe had a particularly big weekend of racing with many squad members racing locally and overseas. Full results can be viewed on Facebook but we have a few special mentions from the weekend:

Tweed Coast Enduro

Chris Bailey 1st place 35-39 and 5th overall in 4:21. Chris’ family and work commitments make training extremely challenging but he works very closely with head coach Mark on a very specific program to ensure when he races he is fit. Next up is Malaysian 70.3 in an attempt to qualify for the Age Group World Champs.

Stella Foley 2nd place in 30-34 and only her second long course race in 5:01. After doing our beginner course late last year and having come from a marathon running background Stella clearly has some natural talent and is now working with Mark on getting ready for Ironman Cairns. 

Sue Meehan 2nd place in 50-54. Getting back into the long course game and also getting ready for Cairns , Sue is working with coach Brad to have her fit and firing for her third Ironman. 

Jane Saxby completed her first half IM in 7.22.  The family that plays together stays together as fiance Ian Parnell also raced. Next is their wedding. 

Thanks also to Ian for taking the tent to Tweed for squad members to use. 

Coffs Harbour
Paul DoddNew Tri Nation member, ex pro and World Age group medalist Paul was 7th overall in his first triathlon at Coffs Harbour tri yesterday since Sunshine Coast 70.3 last year. Paul is aiming for 70.3 Worlds later in the year. 

Ironman New Zealand
Christy Collis. First time Ironman finisher in the 45-49 age group. Christy balances 4 kids, working at QUT as a professor and training and did it with aplomb in 13 hours flat. Great effort and smiled the whole way.

Craig Stocks. First time Ironman finisher and in the process has lost around 12kg and did everything right to finish in 11:41. Is now looking towards Cairns Ironman as he enjoyed it so much.

Kate Wardrope. Another first timer, married to Dave and mother of 2 kids that balances everything very well. Came across in 11.56.

Sarah JonesMother of 2, wife to Brad and delivered a personal best time by over an hour to come 8th in 10.48 on the back of a 3.44 marathon. Very impressive. 

Amanda Lucas. A 30 min PB and 3rd in her age group just missing out on a Kona spot. Will only get better and executed the perfect race.

Kristin Muir. Has been struggling with a knee injury leading in but ran tough to record a 30 min plus pb and looked great all day.


March is race month for many athletes in the squad and sessions will work towards fine tuning the body in those final weeks. With such a busy month of racing and the conclusion of two of our major long course events, the Saturday morning sessions will take a break in March returning after Easter. 

In April the Cairns Ironman and 70.3 athletes will be focused on their last 12 weeks of training with Saturday sessions planned out accordingly. We have also now introduced a monthly short course weekend cycle. This ride will be with Ray and the date/location for the first ride will be released shortly.

Changes to the training timetable will be in place starting the week of the 21st March. These changes allow us to offer more in our cycling program as well as allowing the week to balance out better for most members.

Six Week Beginner Triathlon Course

Obeginner tri courseur last beginner’s course for the season will start on Tuesday 29th March. The course runs for six weeks and covers all aspects of the swim, bike and run. There is no minimum fitness or ability level required and all sessions have a technique and skill base.

At the end of the six weeks course participants will take part in the Byron Bay Triathlon weekend which includes Tempta and Sprint distance options. Full details are available online (click here).

Cairns Training Camp

Due to popular request we will be running a training camp in Noosa that will target the Cairns Ironman and 70.3. The camp will run over the Anzac Day long weekend and start late afternoon on Friday 22nd April. As we only have limited accommodation booked please ensure you register as soon as possible to confirm your spot. 

We now have over 10 athletes entered in the Ironman at Cairns and many more planning on travelling up for the 70.3 event so it should be a great weekend. Full details are online (click here).

Thanks Tim!

Tim ColesUnfortunately with our new timetable changes and Tim’s commitments to his new shop and trail running group he is no longer able to continue coaching with us at Tri Nation. 

We are very sad to say goodbye to Tim in a coaching role as he has been a great asset to the team over the last 2 years. With 3 sessions left, coffee post run next Tuesday will be an extra special one as Tim’s last Tuesday run session.

8 IM in 8 Days Around Australia

Our good friend Craig Percival is currently doing 8 IM in 8 days in 8 States to raise money for the John McLean Foundation. This Saturday he will be doing the Brisbane leg of the event starting at 6am from Healthstream. If you’re not at Mooloolaba for the Tri he would love for people to join him. It will be the 7th of his 8 IM events so no doubt he will need all the support he can get. The ride will be 6 x Riverloops and the run will be out and back from Healthstream to the Regatta along the bike path.

Beginner Triathlon Tip

Rest and recover. To get the most out of your training sessions you need to ensure you are recovering adequately. This includes not doing too much training too early, getting enough sleep and having something to eat within the first 30 minutes after a hard session. 

It is common to find people not recovering properly after they train. To see the best results, get your rest right and you’ll not only make improvements but stay in the sport for years to come.

Ironman triathlon at Melbourne

March Newsletter


It’s been a big couple of weeks on the racing front with Mooloolaba and then Ironman Melbourne over the weekend. For many especially the Ironman athletes it was their major race after months of hard training.  We would like to make a special mention of all the first timers over the Olympic Distance and Ironman events.  It has been a pleasure to see them progress and achieve something special:


  • Katie Sinclair
  • Barb Thurgood
  • Victor Neep
  • Ellen Meelkop

Ironman MelbourneIronman Melbourne:

  • Pat Dall
  • Taryn Swan
  • Joey Moore
  • Brett Allen
  • Andrew Hancox

On the subject of special mentions it was fantastic to see long time member Mark Gleeson qualify for Kona in the men’s 45-49 age group. He missed out by one spot last year in the same race so to see him make it this year was a testement to all his hard work and dedication.  He now joins Chris Bailey on the plane to Kona later in the year.

Congratulations to everyone that raced at Mooloolaba and Ironman Melbourne. They are special events on the calendar and we look forward to watching many more Tri Nation athletes compete at these events in the years to come.

The times of Mooloolaba and Ironman Melbourne have been posted on the Tri Nation training FB page.

The next race is the Tweed Enduro this weekend, followed by Luke Harrop on the 12th of April which is also the third round of the ITU World Triathlon Series. There we will see the very best in the World racing so even if you are not competing we would encourage you to head down to Southport and watch the elites race.


Enoggera_Swim_area_2Each month we will endeavour to have a brick session followed by BBQ breakfast. Our last brick was at Redcliffe in February with March too full of races to find a free weekend. The Enoggera Reservoir is now open for swimming so our next sessions is scheduled at the Reservoir on Gap Creek Road on the 18th April.

Be prepared for something different with the reservoir surrounded by running trails and the ride course featuring Mt Nebo. We’ll have a BBQ breakfast after the session next to the reservoir – perhaps bring the family out to meet you for breakfast afterwards.


Later in the week we will start taking orders for the next uniform order. In this order there will be cycling gear including winter gear, run shirts and singlets and winter hoodies. As per previous orders it will be done through the online shop.

If you are in doubt as to what size to order we encourage you to visit the Scody shop and factory at 310 Montague Rd, West End.


Our good friends at Shoes Feet Gear have relocated to a new premises.  The new address is 108 Latrobe Terrace, Paddington oppositte the Coles Centre. It is a great new shop with more space and better parking options.


Save the date – Saturday 27th June at the Bulimba Sailing Club. After what has been a huge season so far this is shaping up to be a big night. One not to miss!

Training Update

Merry Christmas and a Happy New Year

From the whole team at Tri Nation we would like to wish everyone a safe and festive Christmas and New Year.  It is a time to spend with loved ones and enjoy the benefits of living in a great city and country.  Don’t train too hard, don’t feel guilty about eating too much and have a few sleep ins.  We look forward to seeing everyone in 2015 ready and raring to go for what promises to be a great year.

Training calendar over the break

Please remember there is a reduced program over the next 2 weeks.  There are training sessions on which we would love to see people at. If you are away and can’t make the sessions and doing you’re own training we would love to see some photos of the different locations people are training at.  Post them on the Tri Nation training Facebook page.  The best photo of the next 2 weeks will win a $50 voucher from Shoes Feet Gear.

Ten sessions passes

For those people that have been paying a casual rate for training please note we are no longer taking cash payments.  Instead you will need to purchase a 10 session pass and coaches will take a roll at sessions on the new Tri Nation app to monitor the amount of sessions you attend.  The 10 session pass can be purchased on the website at 

January training camp

Our first training camp of 2015 is on from Friday January 23 to Monday January 26 at the RACV resort, Noosa.  The camp is open to all abilities and will cater for athletes focusing on both short and long course events.  The schedule and details of the camp are at

As always our training camps are the perfect way to give your fitness a boost as you focus on your major event. For some that is events like IM Melbourne, IM New Zealand or short course races including Mooloolaba, Luke Harrop and Byron Bay.

triathlon training

September Newsletter

Triathlon Training Brisbane and Gold Coast

triathlon training brisbaneOur first couple of races of the season have been completed in the TQ duathlon, Challenge Gold Coast and Sunshine Coast 70.3. Next we have Moreton Bay on October 12th followed by the first QTS triathlon race at Robina on October 19th. From there we head to Noosa, QTS at Kawana Waters and then Hervey Bay 100 on November 23rd.

To help get ready for these events this month at training is a speed endurance focus.  So that means longer efforts at around 80-85% of your maximum and also incorporating some change of pace work in there.  Next month we move into the sessions where we are doing shorter and more intense efforts to finalise the preparation to peak for November.

Gold Coast Aquatic Centre

triathlon training brisbaneThe new Gold Coast aquatic centre at Southport opened this month which is great for our Gold Coast members.  Renovated to the tune of $41 million dollars with 2 x 50m pools, a 25m pool, gymnasium, recovery spas and café our members have some of the best facilities to train at in Australia.

We often have Gold Coast members training in Brisbane so we would love to see some Brisbane members visit the Gold Coast to experience what it has to offer.  Our next combined session for Brisbane and Gold Coast members will be a ride to Beechmont on Saturday October 18th which will start and finish from the new pool.

Along with the new facilities at QUT in the City, Tri Nation members have access to the best facilities in South East Qld to train at.  There are no other triathlon squads that train at either venue which gives members an advantage already over their competitors.

Shoes Feet Gear Run Technique Course

Our next run technique course with Shoes Feet Gear starts on Thursday Oct 2nd.  Many of our squad members have completed these courses in the past and gained a lot of benefit from doing so.  Led by expert running biomechanist Jaryd Grantham this 6 week course is all about improving your run efficiency and therefore times on race day. Head to to register.

Scody Uniforms

scodyThe first Scody order of the new Tri-Nation uniforms has been closed so we could get them in time for Noosa.  We will be doing another order before the end of the year through the on line shop at Scody.

You’ll notice to coaches are in their new polo shirts now so we’re really looking forward to seeing everyone in the new uniforms when they arrive.

Tri Nation Online

Our new Tri Nation online website is now live . The online triathlon programming through personalised programs and generic programs is an area we have been doing for a while now and something that we wish to expand on.

In the coming weeks we will be releasing generic programs for all the major long course events in Australasia for 2015.  These will cover beginner, intermediate and advanced 12 and 16 week programs specific to the relevant courses.

All personalised programs for on line clients will be written by head coach Mark Turner and Craig Percival.  Craig owns and runs the Aqua Shop in Melbourne with his wife Lindell and has been an online coach for a number of years now.  He has been involved in triathlon for over 20 years as an athlete, coach, retailer and product supplier.

Craig is quite an accomplished athlete with 4 x Kona Hawaii IM finishes and an IM PB of 9.02.  He is also the course record holder for days 1 & 2 at Ultraman Canada and at the end of November he will be competing in the World Ultraman Championships in Kona, Hawaii.

We would also like to announce that Tri Nation will be the official coaching provider for Ultraman Australia to be held in Noosa next year. Held over 8, 9 and 10 May right in the heart of Noosa this will be an epic event in an amazing location.  To be the official coaching partner for the inaugural Ultraman Australia is a huge thrill and something that we are really looking forward to.