Triathlon: Appearance vs Performance

Triathlon: Appearance vs Performance

As a coach one of my main tasks is to readjust the athletes’ focus whenever they get carried away.

Triathlon is a strange sport! Lots of athletes training and competing sometimes seem more concerned about their appearance than their performance. Well, not entirely. For sure they want to have a good race and it’s everybody’s dream to qualify for the big show in Hawaii at least once in a lifetime. But on the way to that target, many athletes confuse things and end up worrying more about their appearance than their performance without even noticing it.

Rather than by the speed you are moving forward, coaches and athletes judge your swim by technique and the beauty of your stroke. If you’re running like Zatopek, it cannot be good, even if you’re as fast as him. You are measured by the dogmas of posture and cadence instead. And the bike setup has to look fast, even if you’re anything but fast on the bike. Everybody needs a fancy bike with a big drop even if that means that they ride on the base bars 90 kilometers into the race.

However, body weight is the biggest area where appearance and performance get confused.

Go to any race and watch the bike check-in. Everybody looks incredibly fit and confident. Everybody is ripped. Everybody looks fast! But don’t be fooled: A lot of that is fake. Most of this super fit looking bodies only mask a super small engine.

IMG_33815,000 calories a day. Triathlon might not be such a bad sport after all.

Triathletes are obsessed with their body and weight and therefore with nutrition in general. To such an extent that their focus on performance often becomes replaced with a focus on nutrition.

Every time when during one of my talks I describe the typical 6h-training-day of a professional triathlete I get the reaction: “Wow, 6h of training! How many calories do you burn then?” It’s around 5,000 a day. “Wow, so you can really eat a lot!” And you can see the face of your counterpart brightening up by the imagination of the amount of food he will be able to eat. Triathlon might be a really great sport…

Actually, many athletes come to triathlon because of weight issues in the first place. Eating disorders are not an uncommon problem amongst professional and age group triathletes. Many athletes only train more to be able to eat more afterwards. They try to balance their binge eating with binge training.

As a matter of course, there is nothing wrong with eating or training for looking good. Just consider that there might be much more efficient and less time consuming ways to manage your weight than training 12+ hours per week for an Ironman.

Be honest and clear with yourself with what you want to achieve. Eating for appearance is an entirely different thing than eating for performance. For other sports like weight lifting or sumo wrestling that’s very evident. But this is more than true for triathlon as well.

If you have performance goals, don’t confuse performance with appearance. By eating to try and look fast, many athletes forget to fuel properly to actually be fast. As a coach one of my main tasks is to readjust the athletes’ focus whenever they get carried away. I’m in the be-fast-business. A focus on nutrition should only aid the development of performance – and must never replace it.

Always keep in mind: There is no artistic score in triathlon and it isn’t a beauty contest either!

Jo Spindler is a multiple professional Ironman winning coach, who has also guided over 20 Kona and Ironman 70.3 World Championship age group qualifiers. Sign up for coaching with Coach Jo here

Coach Jo – Racing in Switzerland, Denmark, Luxembourg and Italy!

Coach Jo – Racing in Switzerland, Denmark, Luxembourg and Italy!

Strong Racing by Sabrina in Elsinore

Sabrina Stadelmann’s highlight for the first half of this season was the European Championship race at the IM 70.3 Elsinore. She was well focused and really wanted to win her Age Group as she did so many times before. However, this time it didn’t work out perfectly, Sabrina finished 2nd and became Vice-European Champ. Sabrina had a really good swim and was pushing well on the bike. But she got tears in her eyes. Big groups of Age Groupers were passing her and they even told her she should hang on their back like all the others. While Sabrina wanted to win it by fair play she ‘lost’ the race by not willing to cheat. She ran a very good half marathon but one lady was approaching from behind with the 2nd fastest run time of the day in the whole ladies field. Initially we were sure Sabrina won the title, however it turned out that an athlete who started 10min behind her in the rolling start (and also finshed almost 10min behind her) had actually the fastest time. Because of the big difference in starting times, neither I nor Sabrina were aware that somebody is approaching from behind. This is a bit of tough luck and also shows a more general problem of how age group „races“ are set-up. At least championship races should allow for real racing not only amongst the pros but also amongst each age group. However, we’re over it and already focussing on Sabrina’s next race, the ITU European Sprint Champs coming weekend in Dusseldorf. What really counts, is not the ranking but the performance on that day. And Sabrina’s times were fantastic in all 3 disciplines, showing continued improvement. More than that, I’m proud about her mental strength to not let herself down after she saw so many athletes riding together in big groups. Well done Sabrina, you’re a real champ!

Jennifer Wood became 7th in her Age Group at IM 70.3 Luxemburg. After a good swim Jen put in a good effort on the bike but the other girls were killing it. Somehow she couldn’t find her run legs but at the end she was not far off my estimated time. Jen had enough in the tank, to finish the race with a sprint catching the girl in front of her: ‘Glad I’m not the girl in 8th – I beat her by 5 seconds. That must hurt, right?’ It was already Jen’s 2nd Top-10 finish this season and we are working on installing that bigger engine to move up the ranks.

Adi Glaettli from Switzerland was doing IM 70.3 Luxemburg. Finishing 11th, he just missed the Top-10. He had a very good swim. Glad to see the changes in technique and all the hard work he put in paing off. Also Adi’s bike was very strong. He struggled a bit on the run, but he roade hard, it was hot and it was his first proper test in the season. We keep building his engine and I’m looking forward to his next races.


Well done Diana, persevering and finishing in 8th place at the European Champs.

Diana Riesler had to reorganise her whole season planning due to a cold end of April which lasted very long. After racing Keszthely Triathlon last weekend Diana started at the European Champs in Elsinore as well. While she always thinks that she is too slow for the 70.3 races she gave her best on that day and became 8th with 4:21hrs in a strong field. She lost her swim group and was far back after this section of the race. However, it was a handy swim course, where you could walk alongside the swimmers, which allowed me to video-tape the swim start. We did a thorough analysis and could define where Diana made wrong decisions in the first 400m of the swim when the groups sorted. That is very helpful for her next races. In T1 Diana’s helmet was blown away by the wind and the visor got lost. She ran after it and while doing so all the other girls were out on the bike. Unfortunately she couldn’t close the gap to the others on the bike as she normally does. Then she suffered a bit on the run but at the end she did a solid race. We got a proper race effort into her legs – and that was all we were looking for. On top, she got some valuable Kona points.


On the comeback trail – 3rd place for Sandra

Another come-back race had Sandra Schoeni at the local sprint distance triathlon in Zug, Switzerland. After a really long injury period and a tough struggle at Ironman Lanzarote I’m really happy that her form is coming back. Sandra had the fastest bike split in her Age Group what helped to the get on the podium in 3rd position at the end. Well done, Sandra!


5 min course PB for Pascale!

Pascale Truempy could improve her time from last year at the Zuger Triathlon, Switzerland, by 5mins! She had a good non-wetsuit swim and pushed very had on her bike. With the 2nd fastest bike split on her Age Group of the day it was maybe a bit too hard to have a really good run at the end. Pascale was a bit unlucky to catch 4th place again but at the end she is happy about her new PB on that course.

Alicja Medak just missed a podium spot at IM 70.3 Pescara. She was not feeling super-fresh going into the race but did surprisingly well. Bike was a solid effort, run was very strong, she even outran her husband – which is always a nice-to-have. Legs were turning nicely. The altitude training in St. Moritz helped a lot. Alicja had 9th women overall run time (including 5 pros). Unfortunately her age group was the strongest. She I would have been 2nd in the younger one and won the next one! However, she was close to even 2nd place in her age group. Already a bit quicker transition (similar to Diana in Elisnore, all what could go wrong went wrong…) would have moved her up the ranks. Next race, back in the podium!

 

Results from Boulder, Kraichgau and Switzerland

Results from Boulder, Kraichgau and Switzerland

Peter Seidel race Harsewinkel Triathlon and finished 4th, just off the podium. During the swim he lost his swim cap and his googles were flooded. Then Peter said on the bike he was killed by the wind and just finished the run in a solid style.

Shiao-Yu Li took part in one of her favourite races: IM 70.3 Japan. Despite it was not the day we were hoping for, Shiao-Yu was fighting like she always does. It was a solid training day and still got her another podium finish at an Ironman 70.3 and some points for her Kona ranking.

Jenny Schulz had really bad luck at Ironman 70.3 Kraichgau. She had one of the best swims ever and was very close to the other ladies. I’m really happy, all that work she put into her swim since we started is paying off and improved her so much. Making up ground to place 2 and 3 during the first 40k on the bike, unfortunately she wanted a bit too much in a turn and crashed with her bike around the 40km mark. She hurt her shoulder and leg but could carry on with the race. However, it was a struggle and she couldn’t find her rhythm again. Even her strongest part – the run – was not the one where she could gain anything. Despite the crash she still finished 4th in the women’s field  which should give her enough points to qualify for the IM 70.3 World Champs in Chattanooga.

Mihai Vigariu did the half distance race Oradea. It was at the same time the Romanian championship. Swimming and biking was really going well but on the run after 10kms he realised that he overheated a bit and needed to slow down at aid stations to cool down. Therefore he had to give away his lead but at the end he managed toughen it out for 2nd place and had a good training day out there including a learning session to cool down in hot races from the early beginning.

While a lot of my athletes are from Switzerland, I had a lot of them racing their local race: IM70.3 Rapperswil.

Laura Dossenbach won her Aage group and showed an outstanding performance. Her swim and bike were super strong. Her run was solid. She’s training like a maniac and I’m super happy to see her hard work paying off. Laura took full advantage of all my services, I’m coaching her, she’s attended some trisutto camps, I got her position right on the bike. The final piece missing was her nutrition. So after some very bad stomach issues at Ironman 70.3 St. Polten earlier this year, we had a thorough assessment of her pre-race and race nutrition and worked out a detailed  nutrition strategy for Rapperswil that included change of products as well as exactly calculated amounts of what to supplement when. Laura executed perfectly and her result showed how good it worked. Well done Laura on the best result of my squad this weekend!

Moritz Bachmann, Daniela Manser & Nicholas Baddour were all struggling with the heat. At the end they didn’t have the race they we were hoping for truly showed that they are fighters by heart performing well on a bad day. Moritz had solid race. He cruised the swim, had a good bike and then suffered on the run due to the hot conditions. However, still happy for him to have that suffer under his belt. It will serve him well at Roth later this year. Same is true for Nicholas. Not yet the run performance we’re looking for, but we only started the training a few weeks ago and he is the athlete who improves from race to race.

Daniela, despite missing her goal of a better finish with a 8th place (still a top-10 result!), she still improve her PB on that course by 25mins!  – which is a huge step towards bigger goals.

Reto Jacobs had a solid race. Initially, he was a bit disappointed with his time – as it was 4min slower than his PB on that course last year. He raced without a watch, felt well and strong the entire race – maybe too comfortable as a thorough analysis of his race files suggested afterwards. Yes, the pacing strategy I gave him was maybe a bit on the safe side. However, I’m happy he sticked to race plan, since it was a hot day, since it was Reto’s first race of the season and also our first race „together“. We know now, that we could be a bit more aggressive for our next race to come. Reto showed that he is capable of the most important skills when it comes to triathlon: Racing with his brain, sticking to a plan, making the right decisions.

Andrea Cagnati & Oliver Klaus went to Colorado and raced Ironman Boulder – and since Oli is a very special friend and there were some doubts and worries approaching the race, I did a last minute trip to the US for some special support. Sometimes you have to do crazy things. It was my first trip to Boulder and I was surprised by find a place very different from what we normally think America is like. It’s a funny mix of a hippie, hands-on, life-style and sporty culture. I spent a lot of time in nice cafes, however due to all the race preparations I didn’t get caught in the bubble. Great place to train for sure.

Race day was hot and windy. However, luckily not as hot as it was predicted at the beginning of the week. Some clouds spent shadow. And only the 2nd loop on the run course was the expected heat battle. Temperatures and wind made the race slow. Especially the long stretch back to the beach was all against wind and waves which made it hard even for normal skilled swimmers.

Initially, Andrea was not happy with her time – but at that point she did not know that in relation to the other athletes she did quite well. Her mood improves quickly when she learned, that she place 21st in his age group – by far the best ranking she ever reached in her still young triathlon career. Andrea showed great spirit and it was really a pleasure to see her performing so well and to support her around that race.

Oliver Klaus was really afraid of the heat and didn’t even want to start at all. Imagine, in his former athletic life he was a bob-sled athlete, training and racing at minus 20 degrees at the bob-sled track in St. Moritz! He doesn’t mid cold, he doesn’t mind freezing temperatures, he doesn’t mind pouring rain – but heat is not his friend. He tend’s to melt down in hot conditions like snow in summer. However, Oli didn’t give in and accepted the challenge and made the very best out of it. After a solid swim he went quickly onto the bike and moved into top-20 of his age group within the first 40k of the bike. But somehow his legs didn’t want to do perform as he wanted so he lost a few places on his remaining way to T2 and entered in 24th position into T2. Then the best part of Oli’s race started. He looked very good on the run. And while most of the athletes around him were dying do to heat and over-pacing, Oli marched through the ranks and caught athlete after athlete. Despite the heat he ran so well. He was mentally so strong and focused. That served him well and he finished a fantastic 11th place in his age group.

Thank you Oli and Andrea for inspiring performances and a fantastic time together at IM Boulder!

Thomas Schäfer was racing the German Championship Paracycling Road Race. Thomas was really doing a great job but road cycling is totally different to Triathlon racing. You need to work in a group, go with every attack, watch the others and react quickly. After kind of pulling the field along for the entire race, 1km before the Finish line on athlete was riding an attack and the only one who was willing (or able) to respond was Thomas and the others hang at this wheel again. At the end he missed the win by only 2 meters and became 3rd in a photo-finish.

Steffi Jansen took the victory at the Heinsberg Volkstriathlon on this hot Sunday. She showed solid performance in all three disciplines. That result showed, that she’s recovering well from some illness and set-backs earlier this year. Training is going well again – just in time for Challenge Roth, her big goal this season.

Trisutto.com coaches are available to improve your performance here.

Running Into The New Year

Running Into The New Year

Looking forward to a great 2017, Sergio Silva winds up 2016 with a fun run in New York City

Race Recap from Coach Jo Spindler:


Well done Peter, finishing off 2016 faster than last year.

Traditionally some of my athletes use the last day of the year to find a nice ending to their season while running a New Year’s Eve run. All of them did me really proud:
Peter Seidel ran on a local New Year’s eve run 30 seconds faster than one year ago and placed 2nd over all. That’s a good sign for the upcoming season where he really wants to show that he can compete with the strong guys in the professional circle.


Fantastic running by Jenny to round out the year.

Jenny Schulz put the hammer down, running herself into a podium place in a strong field with many specialized runners. They are still not sure how long it was: either 9,6kms or 9,8kms because every watch says something different. But what we can say is that she was running decent speed! With a fabulous time of 35:05mins she proved again that she belongs to the fastest triathlon runners on the circuit.


New PB for Joachim – congratulations 🙂

Joachim Reiter was asking me a few days ago if it is worth to run a New Year’s run. Over the past weeks he was very depressed because he lost his beloved dog which joined almost 15 years of his life. However, I insisted on the race and indded, he launched his first and only New Year’s Eve rocket with a new PB of 39:50 in a 10km run. That’s one thing where a coach good for: he forces you out of your lows.


Steffi racing to a podium finish

The last run of the year ended up with a 3rd place for Steffi Jansen. She and her friends of the PTSV Aachener Team used the day to come together and say Good Bye to the old year in the real athlete style. After almost 5 months of no racing Steffi is really happy that her legs can still race a 38:36mins on the 10kms.

Race Recap from Coach Mateo Mercur:


Jacqui and Ollie see out 2016 with a 10k in Barcelona.

On New Year’s Eve, Ollie Saxon ran the Cusa del Nassos in Barcelona, Spain. It was a long way from his home in Northern England, but it has become a family tradition and a great way to ring in the new year. Start time is 5:30pm as the sun sets over the Mediterranean for the final time of the year. Runners make their way along the waterfront for the first 3k and then turn in toward Barcelona as darkness replaces twilight. Racers and revelers are then treated to a laser show in the final kilometer.

Ollie ran a personal best on the course by over three minutes, outpacing his goal time by nearly a minute. After the race it was tapas with the family to close out 2016 and ring in 2017. Well done Ollie, 2017 is off to a great start. Now it’s on to your swim block!

Race Recap from Coach Michelle Barnes:

Jacqui Saxon finished off 2016 with a 10 km in Barcelona. Jacqui’s goal for this race is to have her best 10 km since her ACL reconstruction in 2015 & she smashed it. Jacqui went 4 and 7 min faster that the other 10 km runs she completed in 2016, such a great way to finish 2016 and start a new year! Jacqui is in a great place now to smash some new goals for this coming year, can’t wait to see where we go in 2017 🙂

Race Recap from Coach Edith Niederfriniger:


Big smiles post race for Alina and Serena

Just prior to Christmas I had 3 athletes race in half marathons, just for training:
Alina Losurdo and Serena Pruzzo raced the half marathon in Pisa (Italy): For serena new PB in 1:43.20 and Alina made pace maker for her friend and finished in 2:06.

Martina Dogana at Cittadella half marathon (Italy) participated to commemorate Enrico Busatto, an italian triathlete, who passed away during this year. Together with her friend Maggie she finished easy in 1:40.

Race Recap from Coach Lisbeth Kristensen:
On the 31st of December, Arnaud Margot ran the Zurich marathon starting at midnight! He ran 3:01:48 and for a little bit, he had the 7th fastest time in the world for 2017!
He ran a very well disposed marathon, it was 4 laps and he ran: 46:39, 46:00, 45:11 and 43:52
Which gave him a total time of 3:01:48 and this was off one week of Xmas holiday in New York, Arnaud only got back home on the 30th!
Due to some tibia problems on both legs, Arnaud had a few easier weeks of run training just before the race, otherwise I’m sure that he would have gone under the 3 hour mark! A great way to start 2017! Well done Arnaud 🙂

Congratulations to all our athletes competing this weekend.

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

Three-peat in Malaysia: Professional Wins and Podiums

Three-peat in Malaysia: Professional Wins and Podiums

A three-peat for Diana Riesler at Ironman Malaysia. Photo Credit: AsiaTri.com

Despite a difficult season of bad luck and set-backs Diana won Ironman Malaysia this weekend. I’m very happy that she bounced back so strong and all the negative circumstances didn’t derail her. To put the negative experiences at Frankfurt and Vichy behind her, for the 5 weeks leading up to Ironman Malaysia I sent Diana to Thanyapura, Phuket, a fantastic training location, to focus on herself and get beck the fun back again of putting in all this hard work. Her preparation went really well. 5 weeks of hard, high volume training and she was going great in the pool, on the bike and on the track. I knew she would win. Fitness and self-belief were back. Only thing that could stop her was a mechnical issue. Swim went well, she was 3rd out of the water, only 60 secs back from the lead and 2 minutes ahead of her strongest competiors. All good, I thought, so went back to the hotel to do some work. However, I had a major heart attack when I looked for updates on the live ticker and it said “there is no sign of last year’s winner…“! No split times, just a few more posts, that she is not in the race any more. So I rented a scooter, hurried back to the race course, only to find her leading the race by 4 minutes already. The rest of the race was easy – at least she made it look easy. She kept increasing her lead by just maintaining her effort. No need to push. Great to see her winning. Third time in a row. What an achievement!

shiao-yu
Shiao-Yu, Jo and Diana celebrating a successful Ironman Malaysia

Shiao-Yu Li did some of the preparation for IM Malaysia together with Diana in Thanyapura. She trained very well and it’s always astonishing, how much training she can absorb! However, somehow she managed to get hurt by her bike when packing it into her bike box for the travel. The scar was sewed with 3 stitches. That she still could do the race shows what a tough athlete she is. She finished 6th overall, taking home some well deserved prize money and Kona points.

Alicja Medak didn’t find it warm enough in Malaysia. She loves the heat and hoped for a really warm race. T2 was in an air-conditioned hall. And while all athletes enjoyed the cooling in there, Alicja ran quickly get out of the chilly hall into the sun agan. Alicja had a rough swim start, but still managed a really good swim split! Very happy with that! She pushed hard on the bike. First half of the marathon was super quick, 2nd half a bit slower, maybe due to a heavy thunderstorm which cooled down the air a lot and drowned everything in heavy rain. Alicja still finished Top-10 in her age group.

sandra-china
2nd place Podium for Sandra in her comeback race. Great work!

Also in Asia, Sandra Schöni races 70.3 Xiamen. After several months of injury and no running for a incredible long period of time, it was also a comeback-race for Sandra. She did exceptionally well, leading her age group for most of the race and only getting passed in the final kilometers of the half marathon to finish 2nd. Given the lack of running miles a fantastic podium in a very well organized race. Since her brave effort won Sandra the slot for the 70.3 champs in 2017. We have to work on the Kona slot now.

Race Recap from Coach Mary Beth Ellis:

lisa
Celebrations on the podium for Lisa in China

Very pleased by the effort of new Trisutto.com athlete Lisa Roberts to land on the podium in 70.3 Xiamen on a tough course against a strong field. After starting with the program post- Kona, Lisa is on a quick learning curve to finish off 2016 with Ironman WA and will be setting herself up for a stellar racing campaign in 2017.

Race Recap from Coach Cameron Watt:

katey_shep
More podium celebrations – this time for Katey in Shepparton, Victoria

Katey Gibb made the trek east to race Challenge Sheparton half Ironman over the weekend. The Victorian weather lived up to its reputation dishing up a very cold and windy race day. After a solid performance in all 3 legs Katey was 3rd, a nice check point along the way on our “hurry slowly” journey to increased performance level that we are working hard for.

Hayley Stevenson raced the Hervey Bay 100 long course and continued to make improvements in all 3 legs, although the run potential was limited to not taking on enough calories during the bike and will give us something to work on…It’s great to see this traditional Triathlon town continuing to put on races after a bit of a down period a few years ago… I raced Hervey Bay way back in 1994 as a kid with fond memories and remember it as being one of the great Olympic Distance races on the National Calendar which the honours roll is full of the generation best superstars. Very good news came in that Hayley’s goal Ironman Nice that she’d signed up for has now been confirmed as going ahead after the terrible Nice terror attacks

Race Recap from Coach Mat O’Halloran:

jong_malaysia
Ready to race! Jong racks his bike in Langkawi.

This past Saturday, on the Malay Island of Langkawi, known as Jewel of Kedah, top Filippino age grouper Felippe “Jong” Sajulga was competing in his final race of the season, which happened to be his 3rd IM distance in 5 months.

After a slow-ish non-wetsuit swim, Jong managed a solid bike and run combo, to finish 4th in the ever competitive 35-39 AG in a solid time of 9h57. Not great but not bad, Jong is content with completing 3 IM in a short period of time, all of which were within 8 minutes and his 2nd sub 10 of the season.

jason-wong-photo-credit-natalie-law
Super run by Jason in China. Photo Credit Natalie Law

Then the following day, Jason Wong of Hong Kong was in action at the inaugural Ironman 70.3 in Xiamen, China. After a swim hindered by wavy conditions, Jason managed a solid bike split and the 2nd fastest run in his AG, to sneak into the top 10 of the 40-44 group, in 8th place, with a time of 5h00, on a day and course that yielded very few PR’s.

He was close, but not close enough for a Kona slot, after struggling with illness at the end of September, thus missing IM Taiwan.

Race Recap from Coach Michelle Barnes:

craigCraig checking out the choppy start at the Hervey Bay 100 in Queensland, Australia

I had a few athletes racing over the last 2 weekends and all did fantastic.

Firstly I had Jacqui Saxton take on a 10 km which involved sideways rain hail and 5 degree temps. This race last Sunday’s was approximately a year after a full ACL reconstruction. Jacqui amazingly ran the 10 km with over 110m of ascent managing the same average pace as a 10 km she did just a few months before. This is HUGE progress for Jacqui and even more amazing she pulled up with zero soreness! We are certainly on our way Jacqui!

Over on the other side of the world in Australia I had 2 athletes racing Hervey Bay 100 which is a 2 km swim, 80 km bike, 18 km run.

First was Natalie Kerr who came out of the water 3rd in her AG and by the end of the first lap on the bike she had moved to 1st. By the time she got off the bike she had almost a 7 min lead to 2nd. She smashed the bike only a few minutes slower than the fastest female pros there. Nat’s strength was never her bike but it appears to be now after 5 months on the Trisutto methods! Despite struggling a bit on the run she still managed to broaden her lead, even with walking though and cooling off in all the aid stations. So at the finish Nat won her Age by 9 minutes and came in as the 3rd fastest Age Grouper. I believe the best is yet to come for someone who DOESN’T do the big volumes that others would have to, to get these results- well done Nat!

Last but not least is super Ag’er Craig Mcguigan. It all started well with an annihilation of the whole field after the swim but unfortunately 50 km into the bike Craig had 3 flats which moved him from 1st to 55th! Most would have quit after the 2 let alone the 3rd but Craig is not a quitter.

Race report Hervey Bay from Craig: –
“Fastest swim by five minutes in age group
1st age grouper on road by end of lap one
Walk 55 mins to mechanical after three punctures
Ride next 50k at ballistic speed having gone from first to 55st.
Run the fastest I’ve ever run in a race to come 20th
Guess that answers my question Michelle Barnes  got a shed load out of the machine.
You know still beats mowing the lawn”

Minus the punctures Craig showed super form and we did our best to recover from Kona then get the best out of him just 4 weeks after. Can’t wait to see where we can take him next year. Big gears are working:-)

Race Recap from Coach Robbie Haywood:

phillipe
Phillipe leading by example! All smiles at the finish line.

Philippe Blatter, finished his 2016 race season at 70.3 Xiamen in China.  The second of the two new Chinese 70.3 races did not disappoint, and was another opportunity to celebrate a healthy and fit lifestyle (fit for business and life), racing alongside friend and colleague Andrew Messick.  Well done Philippe and Andrew, looking forward to more fun times in 2017 🙂

Andrea Rudin raced at the Langenthal 6 1/4 km road race on Saturday.   With the race held in the late afternoon, it was a super opportunity to include this as the 3rd workout of the day as part of a KENYAN DAY, which is one of our favourite ways to break a long run into shorter quality runs, while also covering some distance.

The day started with an early ‘wake up’ easy run before breakie,  a mid-day Fartlek run, then the race in the late afternoon. The result, a 1st place for Andrea in her category and pace faster than her secret goal race pace for this event – super! To round out the day, once again a short easy ride on the turbo at home after the race – dinner of Champions 😉

Race Recap from Coach Susie Langley:

claire
The sought after recovery drink awaits at Challenge Shepparton

Claire Hawkins has overcome a swag of obstacles this past month on route to racing at Challenge Shepparton. Making the trip from Perth to Country Victoria, she persevered through a tough day to finish with a category win. Whilst the windy conditions played to Claire’s strengths on the bike, the cold air did not, with a suspect calf blowing halfway through the run. Claire was able to improvise, and battled on to the finish line where she enjoyed the post race celebratory (albeit ‘cold’) drink in the freezing conditions! Well done Claire 🙂

Race Recap from Coach Brett Sutton:

jane
Good Times For Jane in Nevis

Jane Hansom took time out from her work in Nevis to put on her lycra and decimate the field in the island’s triathlon. Taking out not just the women but most of the men. Well done.

Very pleased to report that Corinne Abraham has once again fought back from a serious injury to win the Miami Man Half. This race will build her confidence to go to Cozumel and defend her title. Great work showing where persistence is rewarded.

Finally, Rafal Medak couldn’t help but go and experience Ironman Malaysia after being warned that the Malaysian heat makes Kona look like a Sunday picnic! A unique experience and look forward to Rafa’s blog on his Malaysia travels.

Congratulations to all our athletes competing this weekend.

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