You Start. You Finish.

You Start. You Finish.

Don’t let the numbers determine the success of a workout! Trisutto Campers training in Mallorca.

What is an awful workout? 

How do we categorise a good or bad workout?  Is it a great workout when we hit certain times after we have had 3 days of rest to get ready? Is it awful when we are training hard, start a workout tired, and by the end are going just above a walk? How important is hitting ‘the numbers’?

An athlete I used to coach, Tereza Macel found her best form winning Ironman Canada followed by a fourth place at Ironman Hawaii after learning not to look at, or define herself by numbers. Instead when tired the advice was to focus on completing all workouts she started, never missing one or cutting one short. Instead a new motto was adopted –

You start. You finish.

Sometimes the finish may be ugly, and the time a slow terrible time, but is this awful training? Or is it a source of inspiration?

Ask how much confidence can grow by not leaving a workout defeated? Can we put a score on the discipline to cope while not hitting our numbers, and instead to keep going? How many points do we score for telling ourself that consistency will pay us back later, even if we can’t see it helping at this moment?

Likewise, our Trisutto Coach Lisbeth Kristensen was another champion athlete who learned the benefits of a no numbers approach. As an athlete and new mum, she had to overcome the little voice that said – ‘I can’t train like I used to’ after missing or cutting short sessions if her daughter was sick or had to be taken to creche.

This lead to self doubt and questioning of ‘I don’t know if I can still do it?’


Trisutto Coach Lisbeth successfully managed training, racing and being a Mum!

However, this was always the subjective side of super mum, as all in the squad marvelled at her antics. Super mum with a baby stroller would run like a maniac through town for up to 2 hours at a time, she’d ride her trusty mountain bike furiously baby on back and swim short but sharper sessions.

Let’s not forget being a mum is training in itself, and who can decide on how to score that? What I can tell you is the score that counts and the only score that means anything is race day. And on that count Lisbeth raced very, very well long into motherhood.

Quality of session or time is not always everything. Sometimes it is just about getting it done. It can be extraordinary what one can achieve when the focus is training to race as opposed to racing to train.

What is good training? What is awful? Like most things, it is in the eye of the beholder!

 

Lisbeth brings her 10+ years of professional racing and training experience under head coach Brett Sutton, to help athletes of all levels, to achieve their goals.

 

Going the Distance

Going the Distance

Jane on her way to a convincing category victory at Challenge Gran Canaria. Photo Credit: James Mitchell Photography

A mixed bag of results for my crew this week:
Jane Hansom had a solid return to racing after an interrupted pre season. Well done to her on her excellent performance.


Third place podiums for both Dani and Rei,
(Top Photo Credit: James Mitchell Photography, Bottom Photo Credit: golongerpics)

Daniela Ryf had a tough day at the office at Challenge Gran Canaria; a mental mistake followed by food issues, she did well to drive home. Long distance racing is more than talent, and one has to respect the distance.
A tougher day was had by Rei Colucci at 70.3 Palmas with a bike accident during the race. After picking himself up and continuing, one should note that his effort was a sign of his courage. We will wait 2 days and run checks in his injuries.
Corinne Abraham kicked off her race season also in Gran Canaria building back from injury. Her performances are aimed at June so we happy to see her back.

Race Recap from Coach Perry Agass:


Congrats to Matt, taking the win in Paphos.

Matt Leeman took on the Paphos Triathlon in Cyprus which again became a Duathlon due to the winds. Matt doesn’t normally do Olympic distance as 70.3 and Ironman are his now prefferred distances but we saw this as a good chance to just race, with the objective to race hard on the bike. Matt lead the race from start to finish; he came into T1 ready to hit the bike hard and he just increased his lead on the bike to around 3mins. On to the run, Matt held on with a very solid performance, crossing the line first and great prep for his next race.
Dimos Paps (Cypriot 70.3 Champ) also raced in Paphos as it’s his home race, but we again decided this was a training exercise for him. Dimos started well and came into T1 sixth. He pushed very hard to make up some ground on the bike, picking up two places finding himself in 4th going into the last run. Having a large amount of training in his body Dimos held on and crossed the line in fourth position


Fourth place at Xterra Cyprus, good job Daz. 

Xterra Cyprus had its first event this weekend with a fantastic setting, however the winds on race morning unfortunately forced it to a Duathlon also, as the sea was too rough but it didn’t stop the race being a success. Daz Parker started off very well on the first run and looked strong. Going out onto the hard bike course across some pretty tough terrain in hot windy conditions, she moved up a place coming into T2 in fourth. She worked hard on the second run, putting in a very solid performance crossing the line fourth Pro Overall and continuing her progress this winter.


World qualifier for Davina; finishing in 3rd place overall in Stockton.

Davina Greenwell raced the Stockton Duathlon which was also a World and European qualifier. A couple of weeks ago Davina had a great result at Bedford WITH 5th overall and 2nd in her Age Cat, but could she back that up? Yes she could! Davina is improving quickly; we have pushed the volume at training recently so this race wasn’t as you may say ‘fresh’ but she was ready to have a go and race. Davina worked very hard on the first run and held a strong position on the bike where for the first time she started to really feel the overgear work paying off. On the second run and it was time to hang in there and hang in there she did, crossing the line third Overall and qualifing for the World and European champs.
Very well done to you all great racing

Race Recap from Coach Edith Niederfriniger:


Third place for Jonathan at Chia Laguna.

Chia Laguna Half Triathlon (Sardinia – Italy):
Jonathan Ciavatella, 3rd place M PRO behind Jan Frodeno and Alberto Casadei in 4:01.23. It was Jo’s first race under my guidance and we are very happy with the result. He suffered a strained calf during the second half of the run, so Jonathan took the right decision to slow down a little bit and finish well. Further races are much more important for us! Very well done Jo, we are working into the right direction!


Jonathan satisfied with 3rd place; Martina, Stefano and Gabi after the Chia Laguna Half.

Martina Dogana, F PRO, since a few weeks had to battle with different physical issues, so for her only swim and bike was possible. It was a good training, now we have to work on the recovery in order to get on also with the run training.

Gabriella Picco won her age group F50-54 in 5:34.35 and took 10th place overall! A very good race for her, especially also the last leg, she run a 1:47 half marathon. Excellent Gabi, very proud!


Massimo running very good race at Chia Laguna Half.

Massimo Argiolas, M50-54, placed 5th in his age group in 5:02.44. Massimo was vey balanced throughout the race, but his bike time of 2.40 is fantastic. Also for him it was the first race of the season and we are looking forward to the next one with a lot of confidence!

Stefano Matalucci, only 3 weeks after IM South Africa felt well, legs and heart responded, and he placed 15th M40-44 in 5:13.09.Good job Stefano!


Stefano Pavan smashing the bike course at Cavallino no draft Triathlon.

Stefano Pavan raced the Cavallino no draft triathlon (1,8 – 50 – 13km) in Italy finishing 2nd M45-49 and 26th overall. For him it was another great taste-race before IM Lanzarote. We are definitely ready Stefano!

Race Recap from Coach Cali Amaral:


Top of the podium! – great wins by Paty and Helena this past weekend.

Patricia Barros was the Ironmam 70.3 Champion in Palmas (W45-49) and won her spot to the World Championship 70.3 in USA. It was a very difficult test before IM Brazil. The heat is always the greatest enemy of this race in Palmas but Paty managed very well her pace and hydration along the course to finished first. Her teammate Helena Cirelli also finished 1st place also and overall Champion the 4th Limeira Aquathlon Championship.

Race Recap from Coach Jo Spindler:


Well done to Alicia (top right), Steve Lyons (top left), and Sandra in Gran Canaria.

The European Triathlon Season is picking up speed and the pure Duathlon season is slowly coming to an end. Two of my ladies were racing in Gran Canaria and three of my gents were doing some cold and windy races in good old Germany.
Sandra Schöni was racing Half-Challenge Gran Canaria as a test race for the big one in four weeks time: Ironman Lanzarote. With her performance on the Canarian Island she showed that she is on a good way to take on the big challenge. Sandra showed a solid performance in all three disciplines and became 2nd in her Age Group.
Alicja Medak has been on the Canarian Island for getting back into training after her really great performance at Ironman South Africa just three weeks ago. While she felt not like racing the Half-Challenge, Alicja was just picking the Olympic Distance race. She proved that she has already recovered well after the Ironman by taking the 2nd place of her Age Group.


Peter, Thomas, Steffen and Mihai were all in action this weekend.

While the ladies had a lot of sun, my three gents were not only fighting against their competitors but also against the cold winter weather in Germany.

Steffen Warias, the gourmet chef from Merseburg, was taking his second victory of the season at the Braunsbedra Duathlon which was at the same time the state championship of Saxony-Anhalt. While the weather in Germany the last week was really awful, I sent him very often to the pool and he was already wondering why he needs to swim that often although it was a Duathlon and no Swim&Run. But after this result it proved again that an unusual way can be the right one.
Peter Seidel was the other crazy guy who wanted to do a race at this conditions. He was running the Harztorlauf half marathon. Despite to the birth of his young boy Bruno just a few days ago and the need to get used to being a father Peter ran a solid half marathon and finished 3rd overall.
Thomas Schäfer, the German national team paracyclist, was racing Bad Harzburg MTB marathon. After an intensive work and training week his legs felt a bit heavy at the beginning but after a while the climbing became more and more easy. With a 6th place overall and a 4th place in his AG (all non-handicapped athletes) Thomas is really happy about this result and we can move on to the next level.
Mihai Vigariu from Romania finished 5th in the Elite field at Duathlon Buftea which was the South East European Duathlon Championship. While Duathlon is not his favourite competition it was a great test of the new strategies which we have been implementing in training. Mihai is looking forward to rock the European triathlon season!

Race Recap from Coach Michelle Barnes:


Joby (far right) collecting his hardware at Ironman Texas 🙂

Incredible weekend of racing for my 2 athletes.
First off Joby (who is also a dedicated father, husband and teacher) lined up for Ironman Texas which also happens to be the North American Championships. Joby races is one of the most competitive Age Groups M40-44 but I knows he could measure up to get near the pointy end seeing how well he’s been going in training. Joby is no where near new to this sport and has raced Kona a few times so finding more to an already seasoned athlete is always a challenge but something I love doing. For the last 6 months I changed around in his regular training schedule and big changes to his pre race and race nutrition. We already saw the big pay offs with his podium finish  at Oceanside a few weeks ago. I think it’s safe to say we were both feeling pretty confident going into Texas.

The day started pretty rough for Joby with a non wetsuit freshwater swim- something that will always be a challenge for a non swimmer. Joby got out of the water much slower than we’d anticipated but he stayed smart, raced his race and negative split the bike to move up almost 100 places after the swim. This was a huge PB bike for Joby with a 4:48. He then got off and ran down 19 more guys with a blistering 2:57 marathon, almost a 15 min PB off the bike to snag 4th in M40-44 and another trip to the big island for Joby! I think this is the year for Joby to finally have the race he’s capable of in Kona.

Next up Nat Kerr in Australia raced the Queensland Sprint Championships in Moreton Bay. Nat was having a great race until she dropped her chain and lost a few minutes dealing with this on the side of the road. Nat rode 20% more power than she’s ever raced at and got off and held a solid run but unfortunately the mechanical cost her 1st place! I can’t wait to see Nat lay down at Cairns 70.3 in June as she hasn’t been off the podium yet this year.

Race Recap from Coach Lisbeth Kristensen:

On Sunday, I had two of my athletes, Arnaud Margot and Victor Manrique running the 20 kms of Lausanne, as a little warm up for their triathlon season! Arnaud Margot had a great race, he ran 1:18:20 and he was 49th out of 895 in his age group! Arnaud started out a bit conservatively for the first half and then finished off with a great last 10 kms.
Victor Manrique did a great job too. He set a new PB by 20 mins on this very hilly course! He ran 1:24:41
I’m looking forward to much more to come from these two guys once their triathlon season starts!

Race Recap from Coach Bella Bayliss:


Strong racing from Jason and Lucy in Gran Canaria. Photo Credit: James Mitchell Photography

Lucy Biddlestone raced Challenge Gran Canaria, although having a slightly slow swim time she came out ready to attack the rest of the race mentally and physically. Lucy went on to have a strong bike and run, finishing 3rd on the podium in the 25-29 category.
Jason Wilkes also raced Challenge Gran Canaria, having been training around a busy work schedule and an annoying pain in his foot he still had a strong race, Consistent throughout the race and finishing 4th in his category.


Podium performances for Marcos and Mia. Photo Credit: Joanna Wilkes

Mia Leadbeater won the schools XX1triathlon IES Yaiza on Lanzarote. 500m swim, 8k off road bike and 2.5 off road run. (photo by Claire Leadbetter). In the same race, Marcos Knight came 2nd in the boys race.

Race Recap from Coach Mat O’Halloran:


Gaining valuable experience at Strongman Japan. Good work Andy 🙂 Photo Credit: Censure Niwa.

Top Indonesian triathlete Andy Wibowo lined up at the recently concluded Strongman triathlon on the Japanese Island of Miyakojima. Of which happens to be one of the most iconic long-distance events in Asia, in it’s 33rd consecutive edition. This was his first race, over half ironman distance, and was primarily being used to test-the-waters into longer events. As well to gain valuable experience against foreign competitors. Andy, who was somewhat underprepared for this event, managed a strong finish regardless, coming in 14th overall, in a time of 8h37 over the challenging course. This is a good step up, towards his first Ironman in Kona Hawaii, this coming October.


A super season opener by Rosanna!

On the Indonesian Island of Banka, it was the 5th edition of the Sungailiat triathlon, where Bali-based English mother of two, Rosanna Bille was in action in her first race of the season. After a very solid training block in the first quarter of the year, she blazed through the challenging course, and under the exceptionally hot weather, to finish 3rd overall, behind national team athletes, and topping the overall women’s category, by almost 30 minutes, in a new PR of 2h34, over a “longish” Olympic distance event.

Race Recap from Coach Mateo Mercur:


Congratulations Chris on your PB at IMTX!

Chris Medaris shattered his Ironman record by 1 hour and 20 minutes at Ironman Texas this weekend. Although this was Chris’s 6th IM, it was his first with coaching. Chris had a massive time drop to go 11:43:– and decisively break the 12 hour benchmark. Chris nailed his pacing, nutrition, and hydration, and as a result, he was able to tap his potential with a flawless day. Congratulations Chris. Best of luck to you and Sharmane as you begin your new journey as parents!

Paula Ponte raced in her home country of Brazil at 70.3 Las Palmas this weekend. Despite managing a foot injury for the past month, Paula was eager to put on her run shoes and attempt to go the distance. The plan was to race with abandon on the swim and bike. That she did, emerging third from the swim and cranking out the fastest bike of the day to be first amateur woman to T2. Paula finished the day 5th amateur female and first in the 18-24 category. Awesome day from an athlete who loves to race! Well done Paula!

Race Recap from Coach Robbie Haywood:


The Best of both Worlds! snow on Wed; sunny on Saturday  – go Gisela!

A super win at sunny and hilly Challenge Mogan in the Canary Islands for Gisela Reichmuth. This rounded out a nice week with a solid training block over the Easter weekend, a Wednesday evening 9.9km road race at Sursee in a snow blizzard, finishing with the sun and hills of Challenge Mogan. Notable also for keeping her cool when the chain came off damaging the rear brake, but still had enough power to maintain her lead off the bike!

Chiin-Hooi Tan ran a very respectable 3:18 time at the Hamburg Marathon on Sunday, despite her training being greatly compromised by a nasty ski fall last month, and a rolled ankle two weeks ago. It takes a certain mindset to run a marathon after only one long run in training of 16km, and very limited run training at all in the last 4 weeks. Definitely not the usual marathon plan! However a training diet of aerobic swims, bike workouts, and ‘running when able’, Chiin was able to get through. Confirmation that she is a ‘stayer’ who actually doesn’t like the long runs in training anyway, and another lesson in appreciating that ‘not everything has to be perfect’. Congratulations Chiin, astounding!

Race Recap from Coach Rafal Medak:


Training Days for Kat, Marko and Rafal in Gran Canaria in preparation for the season ahead.

With the triathlon season still in early days a number of my athletes were racing in road races, aquathlons and those lucky ones who came to our camp in Gran Canaria were able to measure their speed against Alistair Brownlee.

Kathrine Renouf decided to leave the camp early to run the Half London Marathon. We decided to do the same what Mo Farrah did 2 years ago running only half distance. Running on heavy legs after the camp Kat did a great job finishing in 1:22:27.  A new PB by more than 4minutes. I knew she can run well but she exceeded my expectations.  Now few days of well deserved few days of rest 🙂 Congratulations on a massive PB!

Kati Pusey entered a local Aquathlon as a perfect training session for her.  Bike being her strongest discipline I was very please she decided to challenge herself. The swim is still work in progress  but it went well and the run shown that her running legs started to come back. Kati came 6th in age group and 11th overall. Next weekend will be ‘easier’ for her when she adds her destroying bike powers to the solid swim and improving run.

After Ironman South Africa , Rafal Herman took a week of active recovery and we then shifted our focus to running training with Rafal was keen to join his friends in 10 km run in Warsaw. He surprised himself by running 39:30 which was only 10sec slower than his PB from few years ago. ‘Older but not slower’ he wrote to me after the race, very true and we only just started the running block of training aiming for further improvement.

Krzysztof Machnicki ran in the same 10k as Rafal. He described the race as the hardest run he ever did. Coming back from a virus infection and having lost almost 2 weeks of training he fought hard to break his PB. He managed to do so and also learned a very good lesson that racing not fully fit or feeling well is a very hard ask but if your mind is there the results can be very rewarding. As Daniela Ryf said in one of her interviews ‘you don’t need to feel well to go fast’! Congratulations on new PB at the Warsaw OSHEE 10 km: 38:05 !

Steve Lyons joined my camp in Gran Canaria last week and we have primarily worked on his swim technique and his run form.  At the end of the camp the participants had an option to race Challenge Mogan Gran Canaria – Short distance. Needless to say he was going to the race somewhat tired form the training (no taper for training races at TriSutto) and this course was very demanding. I was very happy with Steve’s swim, the technique work was already paying off – the swim proved to be very strong despite the rough sea, his bike as strong as ever and he finished it off with a ‘hill reps’ session as we all described the run course with practically no flat sections. He surprised himself finishing 5th in Veteran 2 category!

Marko Vaisanen is just starting his journey under the Trisutto training approach. He is already making improvements on the swim and the bike and we have started working on his run speed and strength. He raced one of Finnish early season run races – a 17.5km.  We have not tapered for the race, it was just a hard training run at the end of a very hard training week. Marko started very well but after 10k he started feeling the training load in his legs.  He was fighting hard to keep the pace and didn’t slow down.  I’m very happy with the progress he is making.  A very strong run on tired legs! More to come from this very strong athlete. Congratulations on well completed hard day in the training office!

Race Recap from Coach Irene Coletto:

Alessandro Perini participated at the Padova half marathon and finished in 1:39.32. This time allowed him to place 90th in his age group M45. Although a few physical problems the day before the race, he was able to bring home a very good training session.

Race Recap from Coach Christian Nitschke:


Two races, two PB’s – great running Hjordes! Congratulations.

Last week Hjordis Yr Olafsdottir from Iceland could show some great run performances. Already on Thursday she ran the Icelandic 5k nationals and became 4th overall with a new personal best of 19:41. The conditions where once again very “Icelandic” with hail, storm, snow and just a little bit of sun, but she could nevertheless show a very good run performance. The 5k run was just the warmup for Hjordis because she raced the Reykjavik Halfmarathon two days later on Saturday where she could set a new personal best of 1:30:28 as well and became 4th overall again. As a fulltime working mum of two kids she can be very proud of herself! Very well done Hjordis!


Elisabeth (and Coach Christian); on route to a PB!

On Sunday there was a Marathon and Halfmarathon event near Rostock and my wife Elisabeth ran her second ever halfmarathon. I went with her to make sure that she performs to her potential ;-). She/we ended up with a 8,5 min personal best of 1:51:32 for her. She wants to finish an Ironman this year to really understand what was driving (motivating?) me during my years as a pro. (My friend and Physiotherapist/osteopath, who helped me out many times when I raced as a pro, Martin Schütt ran the full Marathon and could due to a perfect pacing strategy (1:27:11 for the first half) finish with a new personal best of 2:54:43 as well. Conditions were far from ideal because of strong wind up to 60km/hr.)

Congratulations to all our athletes competing this weekend.

Trisutto.com online triathlon coaches are available to help improve your performance here.

Mums can fly too!

Mums can fly too!

In the last weeks and months there has been much interest in how many of Triathlons top female athletes have opted for motherhood at the peak of their careers.

2016 Olympians
From the ITU, post Olympics, we have Nicola Spirig, Helen Jenkins, Nicky Samuels, Gwen Jorgensen, Yuliya Yelistratova, Alexandra Razarenova and Melissa Stockwell.

At the end of the Olympic cycle, it is only natural to reassess priorities and I believe women have a much better reality detector than men.

The number of women taking this path may be helped in some small way by the successful 4 years that the 2012 Olympic champion has produced after having a son in 2013. By any measure Nicola is a better athlete at the end of the 2016 Olympic cycle than in 2012. While most won’t have the same tools at their disposal to deal with the obvious complications of their new reality, Nicola has shown a path that can be followed in the future. Having a family can be a positive on ones athletic career.

Long Course
Recently ‘The Honey Badger’ Mary Beth Ellis also retired from racing to follow her life long dream of a family. We are very happy for her, however we also recognise that Iron Ladies have a more perplexing decision. Most (not all) are already on their second triathlon career having started racing in ITU prior to embarking on Ironman which is a second phase to their sporting life.

Here are the list of recent publicised pregnancies: Mary Beth Ellis, Sarah Haskins, Liz Blatchford, Mirinda Carfare…

Ignoring the separate debate of what is the best age to do Ironman, instead let’s focus on how does an Ironman decide when family priority is more important than a performance level? Given the demands of training for an Ironman, these women have less of an opportunity to resume racing both because of age, but also because of time constraints the new arrival places.

I know first hand Nicola trained less and made compromises during her 3 years comeback after her first child. It has been pointed out to me that many runners have returned from having children. However runners don’t do as much training volume when compared to Ironman training – in fact at least 70% less. They don’t swim or ride prodigious hour sapping schedules, with twice weekly ‘long’ runs of 90 minutes or if preparing for a marathon 2 hours. Other runs between 45 minutes to one hour. Most females in Africa don’t run more than 1 hour 15 minutes to 1 hour 30 minutes for their big runs.

So we have to understand the time factor in preparing for an Ironman is a huge differential when comparing to other sports.

‘Champion Cycles’
Just as we have Olympic cycles, Ironman has its cycles to – if you observe the records. I call these ‘Champion Cycles’. Great champions come and go, but while they are on form they dominate. Paula Newby-Fraser, Natascha Badmann and of course the great Chrissie Wellington flew in and out of triathlon like the hurricane she is, leaving athletic devastation in her wake. The fireball running of Mirinda Carfrae blow torching the fields and now as the wave builds Daniela Ryf looks to be a tsunami in the making. Like Chrissie she might only be here for a short time, but while she is here, we are seeing an athlete with no weakness in any of the disciplines.

Thus, the Ironman athletes have their own cycle to deal with. Do I put off having a family while I look for that last 2% in performance? Or do I attempt a post child comeback with it’s challenges?

Conclusion
Women in high level sport have, or have placed upon them, much more societal responsibility.  At Trisutto we always discuss life and sporting goals with our professional female athletes. It is their right to decide what path they want to pursue when it comes to having a family. However, sometimes the quest of chasing athletic goals can blind an individual to what their life goals were, and part of coaching is to remind the athlete of these.

At Trisutto we celebrate all the pregnancies and the happiness they will bring. If debating the pluses and minuses of an athletes decision, we should remember that it is the most personal of life decisions and those on the outside looking in should respect what a difficult decision it can be.

At Trisutto we wish every one happiness and health and applaud their decisions.

Rescuing an Interrupted Off Season

Rescuing an Interrupted Off Season

Athletes in training at our Cyprus training camps.

It’s the beginning of April and already we’ve received correspondence from some very worried age groupers that their race season is going to be ‘not so great this year’ because of a winter preparation that may have been hindered by either injury or a sickness.

‘I got a cold that I just couldn’t shake!’

Unfortunately though it’s an excuse that we don’t buy at Trisutto. As I point out with regularity:

‘It’s only April, you have plenty of time to be ready.’

Being concerned that you don’t have the base miles to be able to complete an Ironman by July is a complete myth. And if you are an over anxious age group athlete let me put your mind at rest:

We at Trisutto never look to put base miles in during the middle of a cold European winter – when conditions are least optimal for training and most conducive for picking up illnesses. Instead, our squads are busy working on their weaknesses while training for shorter races. We build up and only start attacking mileage from April for the early June races and in May for those taking on the distance in July or August.

So if you have had a rough winter, but were still able to complete bits and pieces of training then rest assured that you haven’t ruined your race season at all. At this stage only negative thinking can do that. One must instead concentrate on turning a disappointing winter into a kick ass summer!

Trisutto season preparation camps are available throughout April and May:

Rafal Medak Maspalomas, Spain: 17th – 21st April, 2017.

Edith Niederfriniger & Irene Coletto Tuscany, Italy: 29th April – 1st May, 2017.

Mat O’Halloran Iskander Puteri, Malaysia: 29th April – 1st May, 2017.

Brett Sutton Mallorca, Spain: 1st May – 6th May, 2017.

Brett Sutton Paphos, Cyprus: 8th May – 13th May, 2017.

Michelle Barnes Vernon, Canada: 20th – 22nd May, 2017.

View all Trisutto.com camps and packages here.

Trisutto.com online triathlon coaches are available to help improve your performance here.

A Spectacular Weekend of Racing and Results

A Spectacular Weekend of Racing and Results

Never give up! An inspiring win by Dani in South Africa: Photo Credit: Ingo Kutsche

The Angry Bird, Daniela Ryf completed a training block in Gran Canaria just prior to traveling to Ironman South Africa.  A back injury in that final week of preparation almost curtailed her South Africa trip altogether. The final decision to start was made just the evening before the race, so with clipped wings she lined up the next morning not knowing if she could complete the event.  However much to her credit, once safely through the swim, and the first half of the bike, the bird ‘felt her pushing legs‘ return and decided it was time to fly. Following up with another sub 3 hour Ironman marathon run, the Ironman South African Championship was secured.

Post race interview with the Ironman African Champion.

Race Recap from Coach Cameron Watt:


Josh was the early leader at IMSA

Josh Amberger finished his first Ironman in South Africa over the weekend. First out of the water, he went with the eventual race winning move with Hoffman and Nils before finding his limit late in the bike and then soldiered on to finish…  the objective was to search out an early season Ironman with a world class field to accelerate Josh’s experience in Ironman and allow him to see first hand in the moment how the big boys excecute an Ironman and to taste the genuine real level, not the fake cake one….in hindsight couldn’t of picked a better one with Hoffmann and Nils putting on a display that re-confirms they are 2 of the best in the world on their day… Certainly wasn’t your typical Ironman build for Josh, racing the innaugral SuperLeague event 2 weeks out, but these tests both mental and physical are priceless in the long term development if one is to be competitive at the German National Championships in Ironman.


Kona Qualification in the bag!

Jess Ripper raced 70.3 Lizhou in China after doing all his prep indoors as he lives in the ski fields of Japan in Hokkaido. We implemented a bit of ski and skate training on the slopes to break up the turbo and treadmill sessions and Jess was rewarded for his dedication and consistency over winter with a Kona spot!!

Race Recap from Coach Andrew Wright:


Congratulations Kate – 1st in Age Group and off to Kona

Congrats to the guys I coach on programmes who raced 70.3 Liuzhou. Was a great weekend. Outstanding race by Kate beating a few pro women.
Kate Rutherford- 1st AG women and Kona Slot
Edwin Wong – first 70.3 event
Fenny Liu- 75 min PB

Race Recap from Coach Mat O’Halloran:


Running to the tape in China; Well done Andy.

Last Saturday, top Indonesian long distance triathlete Andy Wibowo of Bali, raced the inaugural Liuzhou Ironman 70.3 in the people’s republic of China.On a fast day, Andy finished 5th, in the very competitive 35 to 39 age group, in a respectable time of 4h16. While this was not as fast as Andy had hoped for, he’s in better form than 12 months ago. So now he looks forward to “switching gears” into the 2nd quarter of the season!

Race Recap from Coach Michelle Barnes:


Joby running incredibly strong to 2nd in M40-44 at Oceanside 70.3.

First up was Joby who raced Oceanside as a last hit out before Ironman Texas in a few weeks. Joby is a seasoned athlete but needed a bit of help with his swim and some tweaks, in my opinion, so he was able to have a strong bike and still access his strong run. We changed a bit around with his regular routine, was able to see his swim in Scottsdale which gave him something to work on and focus on especially in the race and revamped his whole race nutrition. It was great to see it all paid off as Joby placed 2nd in M40-44 AG with a HUGE swim and bike PB from the year before and even ran a minute faster with a smokin’ 1:21 off the bike. Also an overall 70.3 PB for Joby- all looking great for Ironman Texas on April 22.


Lori enjoying a well earned post race cold one 🙂

Lori Russett’s big race if the year was Lavaman- the famous OD race in Kona Hawaii! She had the goal of placing top 10 and nailed it despite an allergic reaction to a bug bite 48 hrs before the race! Lori kept her cool in the lead up and on race day after a few more punches were thrown at her. She showed what racing triathlon is all about and came out the other side with a huge swim PB, an overall OD PB and 7th in her AG! So proud of her!


Colin getting a post race handshake from Andy Potts 🙂

Consistent Colin Raymond, a dedicated father & businessman was my last athlete to race this weekend and he also took on Oceanside 70.3. Colin was quit relaxed going into this race possibly a bit too relaxed in his pre race rituals;-) Colin’s swim has improved a lot from last year and it showed with a swim PB from the previous year! Another positive from the race is he didn’t get the usual stomach cramping with some different nutrition. Although he did find the bike and run tough he held it together to get to the finish line. As a coach I think it’s critical to assess the race straight after as we are always learning from our mistakes. Some analysis and assumptions of the race and bike position have already been done and we have a plan in place to make sure Colin is ready to be a fit and strong as possible to race Ironman Mt Tremblant in August!

Alan Sweeney told me late fall last year that he had signed up for Ironman South Africa at the beginning of April. My first thought is we need more time but as a coach my job is to do my best to have the athlete as prepared as possible so this is what we did. Al is a busy CEO and is a father of 4 so getting the right amount of training to be competitive while balancing work, family life is certainly a challenge but I see him doing the best he can. We were both feeling quite confident going into SA but as it happens with a huge long haul flight, Al had to also deal with some adversity on race week and on race day. Despite everything Al improvised and overcame and still managed to get to the finish line with an Ironman PB! In my opinion we just need a bit more time for Al to race his potential but he’s certainly better than where he was last year and with a good amount of recovery we can build to his best Ironman yet at the end of summer 🙂

Race Recap from Coach Rafal Medak:


Ana with Coach Rafa celebrate post race.

A great weekend of racing for Coach Rafa athletes!
I had two athletes racing Ironman South Africa.It was not an easy day, although not as windy as it could be the ocean was very choppy moving in all directions, the winds on the bike were more friendly but the heat of the run was much harder to deal with.  The temperatures reached over 30C and the athletes were hoping that the burning sun will be covered by a cloud, no such luck. To make it worse the wind which was very quiet on the bike wake up and started blowing very hard making it for a very tough day.

In the female race Ana Berenguel did a great job considering far from perfect preparations. She started with a very strong swim fighting the waves and having some navigation issues as the Garmin shown 4.1km swim distance. Once on the bike she executed the plan to perfection, conservative first loop followed by a very strong second which was significantly faster then fist one. Once on her feet she run very strongly only slightly slowing down towards the end. The run conditions took their toll but she fought hard and finished strong and taking 12th place in F40-44.


Off to Kona, Congrats Rafal and Coach Rafa!

The AG40-44 mens race felt a bit like world championships with top Age Groupers from around the world on the start line including Kona winners and multiple IM AG champions.  Rafal and I have been working together for almost 6 months with one objective to make him race ready on 2nd April.  We have focused on the process, very consistent training, working on his strengths and slowly eliminating weaknesses, day by day, weak by weak, month by month often repetitive ‘boring’ sessions. We never discussed the chances of getting the Kona slot. We have both been racing IM for years and we know that such a discussions can be detrimental to training and performance although I’m sure we both had it at the back of our mind. There are so many things that nobody can control on the race day, punctures, ocean conditions, temperature, wind and some people handle it better than the other. Rafal has shown what he is made of, all the race he stayed focused doing what he did in training and he executed a nearly perfect race.  A very strong swim – a first PB of 60min followed by a PB on the bike 4:53 and a very strong run.  I would add another PB: most calories consumed on the bike and on the run from all his IM races. You need right amount of fuel to go hard.  The result – he finished 6th in his AG in 9:29 and he will go to Kona!

I’m very proud about Ana’s and Rafal’s performance – hard and consistent training is paying off. Congratulations to both athletes from a very happy Coach and Trisutto Team!

Katey Pusey decided to do something somewhat different this weekend and entered a 10 miles bike Time Trial race. She not only finished 4th female finished ahead of a number of TT specialised but also beat quite a few male competitors! Great effort Kati, well done, more to come from this ‘uber-biker’!

Race Recap from Coach Mary Beth Ellis:


Podium for Scott in Ocala

I had three athletes racing this past weekend.
In the HITS Ocala Olympic distance race, Scott Wright finished 2nd in his age group and 12th overall with a solid swim, bike, and run.  He is getting stronger and building towards Ironman Arizona with some great summer racing planned on his way to the big one.


Sergio kicks off his season with a half marathon in Connecticut 

In the Savinrock Half marathon, Sergio finished 3rd place in his AG battling tough conditions and weather: 31-degree rainy, windy, and hilly Connecticut. Sergio is building towards finishing his first Ironman in Lake Placid this summer. He’s juggling a busy work and fur parent schedule as we ramp up his training to get him ready for the big one.

At Ironman South Africa, Jennifer led the overall age group race in the swim and bike but had to stop on the run for health reasons.

Race Recap from Coach Carson Christen:


Second for Mark at the Prickly Pedal

Mark Miller started the Prickly Pedal MTB race this weekend in Arizona. Mark has showed great form this Spring and it carried over from the road to the MTB. He had yet another podium, finishing a close 2nd place. Mark continues to work hard, and we are continously looking for ways to improve the fitness just that much more and eek out some more victories. Keep it up Mark!

Carlos Martinez took part in the Apaxco Duathlon this weekend. He was able to keep a steady and controlled pace on the first 5k run, and throughout the bike, leading to a solid 2nd run where he came in 10th OA. Great work Carlos!

Christian Pleul started his first triathlon of the season at the TriaHatz in Germany. A very well paced day showed he has some good fitness and the consistent training is paying off. He continues to put in the hard work in the pool, and we already saw a 10sec/100m improvement in his swim, in just a short months time. Onto the bike and run, he maintained strong effort and finished out a good day. We keep moving forward towards his bigger goals this summer! Nice work, Christian!

Isabelle Boberg started her season off at thte Neuseen MTB Trophy in Germany. Having only worked together for a few weeks, she showed that the training is already having good effects on her fitness. The goal for the day was to get her teammate the victory, and they did just that, with Isabelle coming over the line just a few short seconds after in 2nd place! A very good start to the year, and full systems ahead to the Deaf-Olympics later this summer! Congrats Isabelle!

Sascha Moryson tested his fitness this weekend at Hellenthal Marathon. 68km of sticky mud and wet trails led to some inconsitent rhythm and slow going. At the end of the day, Sascha came home in 6th place. With a training camp coming up, and bigger races down the road, we found out what we need to work on and need to reach the podium next time! Keep it up, Sascha!

Dan Whitney went to sunny California this weekend for the Oceanside 70.3. Some sickness, and a business trip to India threw a wrench in our training the few weeks before the race, but Dan did everything he could and produced a PB at the distance. A 5min PB in the swim, and a 15min run PB showed how much the training had improved race fitness. Way to stick it out Dan.

Race Recap from Coach Jo Spindler:

This weekend was such an emotional roller coaster, following my athletes racing Ironman South Africa. I will need more time to recover fully than athletes to recover from their race.

Carmen Grosse put the hammer down in PE. In 2016 she unfortunately had a really bad accident just the day before she was supposed to fly to the “Big Island”.  She was not able to race. Big disappointment! The months afterwards were a stoney path back to health, self-confidence and building up a good fitness level. But Carmen executed all I told her with her unmatched determination and after spending one weekend with my squad on Mallorca, I was sure she is going to have a brilliant race in Port Elizabeth. Her pool times were really challenging my pro boys and girls. She proved this on the swim at IM South Africa. Carmen was 7th woman overall(!) out of the water, including all the professional ladies. Carmen hammered her new bike and finished all off witrh a fantastic marathon. It was a one woman show, winning her Age Group by a huge margin of almost 2 hours(!!), a time good enough to easily win the below Age Group as well. Even the commentators were surprised by Carmen’s performance. Have a look at the little clip to see her beautiful smile and joy while running towards the finish line.

Carmen was superb!

One of my unluckiest athletes this weekend was Rico Giovanoli. Rico travelled to South Africa with the goal to win his Hawaii slot. He had a fantastic race and proved impressively that you can train really well in the winter months without doing any big training camps before a very early season race. But with a 16th place in a very strong Age Group (35-39) he just missed his Kona slot by 2:30mins. To get a Kona slot always needs a bit of luck. However, I consider his race in South Africa as his break-through race: Rico now is on a level to win a slot at amlost any race without needing a lot of luck anymore. I’m sure we will see Rico joining the big dance on Hawaii very soon!


Heading back to Kona; Great job Alicja!

Alicja Medak showed one of her best races ever. Good swim, solid bike, strong run (faster marathon than her husband, sorry for that, Rafal). Coming in 4th, she just missed the podium and one of the 3 slots in her AG. But there was allocated another slot to her AG plus there was a roll down slot. So her result would have been good for 2 slots altogether. Of course, she took her’s and is my 2nd Kona qualifier made at IM South Africa.

Steve Ringel wanted to get a Sub 11 hours finishand missed that goal by just 30 mins. While Steve has a very stressful job he was not able to do any training the week before his travel to South Africa which is indeed not a perfect preparation. He pulled out the best of the race on that day. In all 3 disciplines Steve had a solid performance. At the end he had an 11:29hrs finish but we work towards breaking the 11hrs barrier soon.

Last year one of my athletes Sandra Schöni was running the Freiburg half-marathon, when a guy ran into her heel which caused a partial rupture of her plantar fascia, a serious injury which forced Sandra to many weeks of no running at all. To forget this trauma I decided to send her to the same race again this year. I wanted Sandra to walk out of this race with a good feeling and a bright view on the new season. That’s exactly what we reached. When she passed the sport where the accident occured last year, it was abig relief and she finished her race with a big smile.


Thomas takes to the trails for a mountain bike marathon.

German national Champ and para-cyclist Thomas Schäfer raced his first MTB-Marathon of the new season. While there is still a lack of race specific intensity he showed a great performance. Although there was a mis-guidance of 7mins Thomas claimed a great 3rd place in his Age Group.


A strong win for Steffen.

Gourmet chef from Merseburg (Saxony-Anhalt) Steffen Warias wanted to do a brick session at the weekend and therefore he raced the local Duathlon in Halle. After a few weeks of no running we were not sure how fast he can run and cycle and didn’t expect anything special. But surprisingly he was doing really great. The first 5kms of running were easily and 20 mins and then he cycled really well and with the final 2,5kms run Steffen won his Age Group. Really great start into the season.

Well done too all athletes racing this weekend. Looking forward to a great season!

Race Recap from Coach Annie Emmerson:


A massive PB for Peter Hollins at the Greater Manchester Marathon! 3:12!

Prior to this past weekends Greater Manchester marathon Pete had many pre-race inhibitions… he really had a thing about running the marathon as he hadn’t had a good experience previously. He rang me about 5 weeks ago and said ‘I don’t think I should do it, I’m not fit enough’, we had a chat about it and I basically said don’t be daft, all the triathlon training you’ve done in the last few years will carry you through and you will run a 3.15…

Pete was amazing!  His post race tweet summed up the result:
Marathon demons well and truly extinguished. Race went perfectly 3:12:33

Great runs this weekend also by Jacqui Saxon with a big PB at the Lincoln 10k and by Paula Robinson, with an AG win (and 6th overall) as she warms up for the upcoming London Marathon.

Race Recap from Coach Cali Amaral:


Congrats Patricia on another first place finish; Two for the weekend!

Fantastic weekend for our Team. We started on Saturday with a first place in the professional Short Triathlon with Patricia Barros who on Sunday competed 70.3 Triathlon Long Distance of Pirassununga and finished 1st place in her category and 6th overall, Still on Saturday Karina Freitas got vice champion 40/45 and Marcelo Pasquini 6th overall place and Vice champion 35/39;
On Sunday in the Bauru city triathlete Helena Cirelli got 1st place in the tradicional 10 km Ecoruuner race. Our team is getting better and better every race. Coach Concludes.


Podium for Marcelo

Race Recap from Coach Christian Nitschke:


Berlin Half Marathon

Cornelia Stähli ran the Berlin Halfmarathon last Sunday. The goal was a new personal best and that was achieved by 2min with a finishing time of 1:35:04, despite feeling weak on the first half of the run. Surely because it was completely impossible to do a proper warm up when you start with 35000 other runners. Since it is just a short drive from Rostock I used the opportunity to meet her in Berlin. We had a good talk about the training and the upcoming races.

Already on Saturday Florian Blumenthal ran his first 10k run race of the year. He came to me in December with an injured shoulder, Achilles tendon and groin. It was the main priority to get him going again without any pain. Even though 40:28 is no personal best for Florian we achieved this goal to race pain free. There is much more to come this year. Next stop for both will be the Wallisellen Triathlon next weekend to kick off the European Triathlon season.

Deborah Bomstein did her 2nd 70.3 race last Saturday in China. She only started with triathlon last October. Despite many obstacles she finished strong and could improve her swim and run performance even though the water was freezing cold and she threw up twice on the bike, where she could not play out her strength. Well done Deborah! The upcoming European races will provide a better water quality 😉

Thierry Dondlinger raced Ironman South Africa. A finishing time of 10:25 was far under our expectations. Time to rest now and find a new race to show the improvements on raceday.

Race Recap from Coach Bella Bayliss:


Unfortunate crash but lucky escape for Vinny before IMSA.

Vinny Veness raced Ironman South Africa, he had a lucky escape on Saturday afternoon while having a spin before raking the bike. He was badly bruised and his bike quite broken, but with mechanical help was able to fix his bike and grin and bear the pains to start AND finish the race on Sunday!

Vinny swam 1.03, he rode 4.59 and ran 4 hours.  Vinny felt the effects of the crash during the race but did not let it stop him.  Coming from the cold winter of the UK he found the race hot and I know that the 12 hour plus days at work for the months into the race effected how he was feeling towards the end of the race too.  Well done Vinny on finishing this Ironman.  This will have set you up nicely for the next.


Aquathon action from Lanzarote. Photo Credit: James Mitchell Photography

On Lanzarote we had 24 of our TriActiv kids racing an Aquathon, (which was the 2nd points race for the older kids, but the first in the series for the younger kids. We had some racing their first Aquathon ever, and we had kids who are more experienced and looking like young professionals. In the youngest category,

  • PreBenjamin we had Holly, Nicolas (2nd place) and Charlie (3rd place) aged 5-6 years old racing over a challenging 125m run, 50m swim, 125m run,
  • In the Benjamin category we had Matias (3rd place), Tom (4th place) and Israel racing over 25m Run, 100m Swim 250m Run.
  • In the Alevin category we had Leo (3rd place) Daniel, Harry, Sienna, Sidney, Becky and Alba racing over 500m Run, 200m Swim 500m run. In the Infantile category we had another exciting race but in the end Harry took the win from Jorge (2nd).  Ben also raced strong over this 1km Run, 400m Swim, 1km Run.
  • In the Cadete category Mia Leadbeater looked stunning to take the win, hard working Anne took 2nd and TriActiv taking the whole podium with Tiffany 3rd, Clara top 10.
  • In the boys category Marcos battled hard to get 2nd, and Thomas also top 10.


Fantastic racing from Lanzarote. Photo Credit: James Mitchell Photography

Race Recap from Coach Mateo Mercur:


Consistency sure pays off for Ollie, finishing with a PB.

It’s been several years since Ollie Saxon has run a personal best. In 2014 he set his mark for the 10K at the Lincoln road race. This weekend he set out to prove to himself that consistency, hard work, and an aggressive race plan would put him in the position to set a new personal record. While I was standing on a different start line across the Atlantic, ready to coach another race at 70.3 Galveston, I got a message from Ollie. “Absolutely chuffed to bits! 41:52. PB by 20 seconds.” Well done Ollie. As you wrote in your message; “Consistency sure pays off.”

Blaine Egan raced the Oakland Half Marathon to get a solid effort under his belt leading into 70.3 St. George next month. He went 1:28:34, to set a new personal best by 3:45. He took it out strong and hung in there for the final 3 miles when the wheels started to come off. To paraphrase Sutton, “I’d rather see an athlete fail gloriously than succeed with weakness.” Blaine went out after it, and that shows what he’s made of.

Lauren Capone got her 2017 season started at 70.3 Galveston. After a winter of focused work on the bike she is starting to see some honest headway. Despite the heavy crosswinds, LC got down to work and actually finished the bike with a smile on her face!  LC had a minor leg issue come up in the week before the leading into the event, and although the run is typically her strength, this time I had her shuffle to get the time on her feet. LC had a solid bike and the right attitude going into the run. In all it was a promising start to the season.

Race Recap from Coach Edith Niederfriniger:


Stefano (on the left) with his friend at IM South Africa, happy finisher!

Stefano Matalucci (M40-44) raced IM South Africa. He is a very hard working CEO and therefore it’s not always simple to squeeze in the Ironman training sessions, but Stefano did a great job during this last months of preparation in european winter and finished in 11:39.50. For sure it was not easy to race in the hot conditions of Port Elizabeth. Well done Stefano!


Irene, 3rd female overall at the Italian Duathlon Championship!

Irene Coletto (F35-39) raced at the Italian Duathlon Championship (10-40-5 km) near Brescia and demonstrate that hard work pays off! Irene trained very well during the last months (we are preparing IM Lanzarote) and in 2:12.15 she placed 3. female overall and won her age group! Irene had also the best bike split in the field, so very well done. Now let’s continue to focus for our main goal!


Giovanni at Roma marathon

Giovanni Marion (M55-59) run the Roma marathon, finishing in 4:07.19. Only two weeks ago his mother passed and the decision to run was a last minute one and for sure a very emotional one. Hats off Giovanni for this decision, your mother is very proud and I too. We will prepare Ironman Austria, believe!


Emanuele, 2nd place at the Italian marathon Championship for firefighters in Milan

Emanuele Mutti (M25-29) run the Milano marathon in 3:04.22. Excellent race for him, this time meant also 2nd place in his category at the National marathon Championship for firefighters. So Emanuele, not only you are a very good triathlete, but also a very fit firefighter! Let’s continue to prepare your first Ironman race later in the year.

Race Recap from Coach Robbie Haywood:

Mark Richardson raced in Ironman South Africa, his first Ironman since Kona in October. Mark qualified here last year, so knows the course well, and had prepared thoroughly through the tail end of the UK winter. Exiting the swim in 6th place and with a 5th fastest bike saw Mark perfectly positioned going into the run. However some nutritional errors during the bike caught up with him on the run, and even though Mark did the right things at that point, couldn’t keep the engine fuelled. A solid 13th place, to start the season, as we now look to Austria as next Ironman.

 

Congratulations to all our athletes competing this weekend.

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