Louisville and Hawaii Highlight

Louisville and Hawaii Highlight

Lisa Roberts is on a roll capturing her 2nd Ironman title in record time this weekend. Lisa bested the bike, run, and course records on her way to a dominating win. Lisa is having the season of her life and at Trisutto we are proud to be a small part of her success.

Phil heads out on the run in Kona.

Phil Whitehead had a stellar debut at the Ironman World Championships in 9:45 on a stinking hot day. Coming from the UK, Phil left it all out on the lava fields with a balanced swim, bike, and run. I have no doubt that Phil will be back in Kona and battling for the age group podium.

Race Recap from Coach Mirjam Weerd:

A fantastic race by Brent in Kona!

Brent Patteeuw from Belgium did a great job at the Ironman World Championships Hawaii. I could not be more proud of him for various reasons. Brent had to overcome some obstacles in raceweek with a mean shoulder and being hit by another car on race morning. But his mindset was in the right place as he took off to set a super good race. Our race strategy was simple: be patient and think about nutrition. He totally nailed this! His swim was better then we anticipated, the bike was good untill he got a mechanical which made him go to the side of the road to fix it. Brent unleashed the beast at the run where he started to wheel in many athletes. Starting of in 23rd position after the swim he eventually finished 6th in his agegroup 25-29 in a time of 9.21.51. Brent can be very proud of himself as are the ones close to him, I’m sure!

Race Recap from Coach Mateo Mercur:

Mike, at Hot Corner, on a clear course after a blazing swim.

Mike Hill and Paula Ponte both raced at the Ironman World Championships in Kona this past weekend. Both had an outstanding lead-up to the race with some time on island for their final race-prep sessions.
Mike got his day started with an aggressive swim, exiting the water 3rd in his group in a time of 51:50. Mike paced his effort according to plan, and despite a puncture, was able to complete the bike of the race in 5:14:34. Mike experienced the brutality of the Ironman Kona marathon and learned the lesson of perseverance in a whole new way. It took grit to get through this race for Mike, and he’ll be stronger for it. Now it’s time for some rest and relaxation. Soon enough we’ll be back at work, getting ready for another crack at Kona.

Paula, putting in an outstanding effort on the Queen K.

Paula raced a very consistent effort across the day. Her times were just a bit slower than last year, but the effort and heart that she showed on this day were huge. Paula also had a few issues on the bike course, and although that is a part of racing, one incident really shows the quality of her character. When Paula saw a friend with a puncture on the side of the road, she stopped, gave him her only pitstop canister, and helped him to fix it. Early in the run, I could see that it would be a tough day for Paula, but once again she showed her resolve. Paula’s pace was consistent across the marathon, and she was only 10 minutes off her personal best marathon time. Paula showed her discipline and courage by digging deep to complete the final section from Palani hill to the finish with everything that she had left. When I saw her on Palani and told her to go, she went and held it to the line. Awesome effort Paula. 2018 is going to be a big year.

Race Recap from Coach Rafal Medak:

Rafal on his way to a new Kona PB!

It was the Ironman World Championship weekend and all triathlon focus was on Kona. Rafal and Steve were battling testing weather conditions of Hawaii.

After a consistent and strong season a new PB in Kona was a big goal. Rafal Herman was ready and excited to test his fitness in Kona for the 3rd time. He was a fantastic swim of 1:02 which was a massive 8 min PB. This set him very nicely for a tough and hot bike leg which Rafal covered in impressive time of 4 hours and 58 minutes. It wasn’t without some minor nutrition issues. The run was a testing time as all athletes were feeling the heat of the day and times were looking to be slower the in previous years. The key was to stay focused and follow the plan. Rafal did just that and finished the run in 3 hrs and 41 min.  His overall time was outstanding 9 hrs and 51 min with was a massive PB in Kona by 27 min.
I’m very proud of Rafal’s performance, execution and fighting till the end. It was a pleasure to watch him focus on the process and take care of all the details. The reward was a great result which gave him 43rd place in the world in his AG. Congrats Rafal!

Steve Lyons set himself a goal to enjoy the experience of Ironman World Championship in Hawaii and embrace the privilege to compete in this iconic race. Having prepared for the race very well Steve was ready for whatever the day through at him.  His swim was the strongest ever in the ocean conditions. The bike course has providing challenging condition for all competitors but Steve delivered solid ride and always stayed focus as per the race plan. His experience was topped with solid run and total finishing time of 13:54. The finish line experience was a unique and very special. Steve was very lucky to share his achievement with his wife and friends.  I’m very pleased to see Steve delivering a controlled and solid race which he could enjoy and be proud of for a very long time! I’m a very proud coach! Great job Steve!

Marathon training day for David.

There was still a lot of racing outside of Hawaii…
David Nicholson decided to experience Amsterdam marathon on Sunday. The weather was delivered – a sunny autumn day. With David’s main goal being Ironman Cozumel late November, we agreed that David would treat this race a training day. I’m pleased that David followed the instruction and enjoyed an easy controlled pace. It was a nice weekend away for David and Clare.  Well done David! Enjoy the recovery 🙂

Enjoying the racing is key, great job Carolina and Ana. 🙂

While super motivated after all the hype of Ironman Hawaii a day before The Fun Team, Ana Berenguel and Carolina Lanza, enjoyed a Sunday duathlon in London. As always it was fun and lots of smiles. Well done girls to show us how to experience and enjoy this sport over and over again!

Race Recap from Coach Lisbeth Kristensen:

Bettina, Arnaud and Melanie enjoying good times in Kona!

On Saturday, I had 4 of my athletes taking part in Hawaii IM. And I’m very proud to say that they all did a great job and all finished even though not everything went to plan!
Arnaud Margot raced for the first time in Kona. And this was his 3rd IM of this year! With a 6st place in Lanzarote and a 3rd place in IM UK. Arnaud just steadily keeps improving. Arnaud has been working very hard on his swim and this summer, something really clicked! So in Kona, Arnaud posted an amazing 1:00 swim! Then he rode a 4:51 and this was on a normal road bike. You’d probably only see 3-4 guys on the course on road bikes! Arnaud finished off with a 3:30 marathon, in a total time of 9:28 and came 12th overall in age group 25-29. Well done on amazing race Arnaud!

Melanie Baumann came to Hawaii in her best shape ever. Melanie had a very ok swim and then we thought and hoped for a very fast bike but the heat in Hawaii is just extremely hard on her and she didn’t get the bike split that we’d been hoping for. Melanie is in her best running shape ever but also on the marathon, the heat became a bit issue for her and she had to walk for 30 mins at one stage. She still ran a 3:48 marathon! Despite all of these issues, Melanie still ended up in 16th place with an overall time of 10:40. Very well done Melanie!

Bettina Strehl had a great swim (1:09) and great bike until she got some really bad issues with one foot and she struggled to put pressure on this foot for the last bit of the ride. She still rode 5:28 Unfortunately, this foot problem followed her onto the run and Bettina therefore had to walk a lot. It was a true struggle for her to get to the finish line but she made it!

Kona tests out her race kit before in the days before the start!

My last athlete who raced was Jona Dahlqvist. Jona also finished in style and toughed it out! Well done to all of you, very proud of you all!

Third place podium and World Champs Qualifier for Gerda Maria!

In Turkey, I had Gerda Maria Dumitru racing the 70.3. Gerda Maria had a great swim and was first out of the water in her age group, 30-34. For the first 20 kms, it took Gerda a bit of time to get going and she got passed by 2 other girls. On the run, she hung in tough and managed to remain in 3rd position until the finish! Gerda’s 3rd place also meant that she’s now qualified for 70.3 World Champs in South Africa next year!

Race Recap from Coach Michelle Barnes:

Melonie on her way to a podium finish in her first Xterra!

Well it was a weekend of off-roading for my athletes.
First after having a pretty relaxed summer with just “having fun” in training and taking a break from the TT and exchanging it for the MTB, Melonie entered her first Xterra in Arizona over the weekend. She did awesome and ended up 2nd with a crash included! Next we start slowly building through the winter (Melonie’s best training months) for some key race next year. Soon we will be swapping the MTB for the fat bike. Melonie had such a huge year of racing & life changes that this time to reset is critical for next years successes. So proud of how she handles everything thrown at her- true champ!!!

Tough conditions suited Joanie to a T!

Next up Joanie entered her first Ultra after a season of some 70.3’s, Olympic Distance races, road races and MTB races! I knew all would have her prepared enough to get through an Ultra. With hardly any long runs (as I don’t think she needs them) she ended up winning her category!!! Lucky for Joanie the conditions were tough with 6 inches of snow of the course, perfect for our epic racer;-) Well done Joanie!

Race Recap from Coach Christian Nitschke:

10k PB for Alexander; good job!

Most of my athletes had their season break and have started the preparation for the 2018 season already.
Both Martin Kasten and Alexander Orlov used a local 10km run race to have a serious test of their run fitness. Martin finished the run in 39:01min very close to his personal best, a very good out of training effort before his last races of the season in Thailand in November.

Alexander Orlov´s 2017 season was over before it really started due to a crash and broken hand in the beginning of June. The good thing is, we could start with the 2018 preparation early and focus a bit more on the run recently ;-). After a new 5km personal best last weekend he could run a new 10km personal best of 48:16 this weekend. His next race will be a half marathon at the end of august and I would be surprised if we don’t see a personal best there as well.

Pavel Blagikh races the 70.3 Gloria in Turkey last Sunday. It was his last race of the season. The preparation was very rough with many hours at work and a stomach flu the week leading into the race, but still he was able to finish the race in 4hrs37min just 5min off his personal best over that distance. He had an ok swim and a great bike ride but was completely drained on the run due to the lack of energy already the days before the race. It´s a well deserved rest for Pavel now before we start to prepare for the next season goals

Race Recap from Coach Carson Christen:

PB and World Champs qualifier for Lee – congratulations!

Lee Melling placed top-10 and set a new PB 5 weeks ago at Portugal 70.3. He then asked, is it possible to qualify for South Africa 2018 in Turkey? We looked at the results and course, and I said, why not? So Lee hunkered down the training for another 5 weeks and packed his bags! On the day, Lee set a new PB, and got his 2018 Worlds slot! Way to add in an extra race and make it happen this late in the year. Coach is stoked!

Congrats Jappas on a nice win and course PR 🙂

Jappas Du Preez continued his Fall XC run season this past weekend at the New Forest Stinger 5 Miler. He was the defending champion, but decided to take it one step farther this year, setting a 1min PR on the course and winning by 4min! I think he had some serious motivation off the back of watching Kona and knowing he’ll be on Ali’i Drive next year! Way to go Jappas!

Great work Erick, working hard for the win in Xterra.

Erick Meier Martinez took part in his first triathlon race since joining the squad, entering a local Xterra race this past weekend. We didn’t have it on the calendar for very long, and hadn’t done much specific MTB or trail work due to 70.3 goals later on. Xterra is a tricky sport where AVG speed and pace are generally not what you hope, due to very heavy and steep terrain. Erick still showed up, raced hard, while many quit due to rough water and tough courses, and ended up on the top step of the podium in his age group! Way to stick it out and persevere, Erick!

Race Recap from Coach Vassilis Krommidas:

Mania had a good race finishing with 4th place in her AG.

This week I had three athletes were they participate in races. Mania Bikof raced in 70,3 Turkey, in rough swimming conditions and windy day she makes a good race, finished 4th in her AG with 5 min PB.

Third place podium for Wouter!

Wouter Delbaer participated in Bali Olympic dst. Triathlon finishing 3d in his AG and 9th overall, In also rough swimming conditions and with his small swim experience was a difficult start for him but then increase their performance, covered the lost time and finished in the front. Certainly he can have better results to come.

Great to get the TT win, well done Michalis.

Finally in covered race Michalis Theocharous  come for another time first winner in his AG in uphill TT  bike race in Cyprus, is the 5th winning race in a row for Michalis this Fall.

Congratulations to all !

Race Recap from Coach Robbie Haywood:

Steve Pressman closed out his 2017 season with Ironman Louisville. Steve has had a big year of racing and training, including an excellent camp with us in St Moritz. A super swim and bike set him up nicely, but his nemesis the second half of the run caught up with him. He has made much progress this season, and we look forward and plan for 2018 with much to take forward. Well done Steve, now enjoy some well earned recovery.

Mark Watt stood on the Kona start line for the 4th time. It was a tough day, gutting out a finish time many would be happy with. Mark can take solace that the journey and process to get to that start line is just as important as the journey to the finish line. As an over achiever, it is sometimes necessary to step back and assess the whole picture, while planning for the next journey. Well done Mark, some rest, recovery and we plan for new goals in 2018.

Race Recap from Coach Susie Langley:

Having overcome a period of obstacles, was very happy when Sandra Gisin reported in she both completed and enjoyed the Hallwilerseelauf (Half Marathon). Back on track 🙂


Congratulations to all athletes competing this weekend.

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

Play The Hand You’re Dealt

Play The Hand You’re Dealt

Of the many valuable lessons impressed upon me during my time working with Brett, the Doc, there is one that rings true time and time again from professional ranks to age groupers alike. It is to play the hand you’re dealt.

What does this mean? Playing the hand you’re dealt….It could for example mean any of the following:-

  • that you started swimming at 40, are 5’4, and not flexible so NO you will never swim like Michael Phelps
  • you are riding a TT bike before running a marathon so NO you will never cycle at 120 rpm like Chris Froome
  • your GI may not be able to absorb calories like Chrissie Wellington so NO you can’t ignore the vomiting instead slow down and play defense until you can start racing again
  • you’re in your 50’s dealing with a history of injuries and crashes that have left you with a body that isn’t able to bend and respond as it used so NO you can’t expect that to change with hoping.

The true lesson is that you accept your own limitations and maximize what you can do with the body you have on race day.

I was able to see this lesson truly and valiantly in action watching my athlete Claudia Kretschman race her way to a 3rd place finish in her age group at Ironman Mt. Tremblant last week.

Claudia has a long history in triathlon racing successfully in the 2000s in Kona as an age grouper and even racing back in the early 90s as a professional. But over her long career, she has faced many setbacks from injuries and crashes that have left her with body in her 50s that isn’t the same as the one she had in her 20s. An accident a few years ago resulted in severe damage to her cervical spine, her C1 vertebra was shattered in 7 places and the ligaments on both sides of her neck were shredded. This injury requiried Claudia to have a fusion from the base of her skull to her C4 and left her with very limited movement in her neck. During her comeback last year, she had another setback as a stress fracture in her heel left her once again on the sidelines. Yet despite these setbacks, Claudia was intent on not only completing her comeback Ironman in Mt. Tremblant but also on fighting to be at the top of her age group.

Claudia’s neck fusion has required her to adjust to a new style of swimming and biking. Rather than focus on what she can’t do, Claudia has improvised. She can no longer sight while swimming by lifting her head, so Claudia has adopted a stroke with a breaststroke stop every 40-50 cycles to check that she Is on course. Most athletes would use this as an excuse to accept slower swim times but not Claudia. She is pushing herself to match and surpass her previous swim times even with this new adjustment that costs her time and interrupts her momentum.


Before the neck fusion, and after, showing how Claudia has adjusted her bike position.

Likewise on the bike, Claudia is no longer able to achieve her old aero position but has had to make adjustments that allow her to maintain an aero position that suits her new limited mobility. While many would use this as an excuse for slower bike times, Claudia is continuing to push herself to get and stay as aero as she can within the severe limitations of her neck flexibility. Claudia accepts the body she has but does not use it as an excuse. She strives to continually challenge herself and raise the bar.

Finally, on the run, despite her heel injury last fall, Claudia has put in the miles and built up slowly accepting that she has to adjust her run training and style to be strong and fit to run off an Ironman bike. While it may not lead to her fastest half marathon splits it has paid off in Ironman where she is strong and efficient to the final steps of the marathon.

We can all learn from Claudia who truly exemplifies Doc’s lesson. Yes she has been dealt a raw hand by the accident and injuries that have left her with a body that is never going to be as flexible or resilient as it was in her 20s. But instead of dwelling on what she can’t do, Claudia focused on maximizing what she can do despite her limitations and triumphed racing her way to a top performance.


Mary Beth Ellis is one of the USA’s most decorated long distance triathletes with 11 Ironman Distance victories and a World ITU Long Course Title. Mary Beth has been a full time Trisutto coach since 2016 after she retired from Professional racing.


A Season For All Things

A Season For All Things

Triathlon is a draining sport and too often I see professional and age group athletes racing and training at a high level year-round, day in and day out, year after year. This is not healthy or sustainable.

Humans have since the dawn of time advocated a Sabbath or time of rest. Religion has always seen a benefit in integrating mindful rest into our lives. In addition, our earliest industry, agriculture, saw the benefit of taking a break to allow for rebalancing and rejuvenation. Allowing the land to go fallow lowered yield in the short term in exchange for keeping the land vital for years to come.

In today’s fast paced world, whether in triathlon or in our outside life, we are unwilling to rest and only do so as a last resort once we are sick, injured, or burnt-out. Instead of preserving our long-term health, we chase the short-term performance.

Stuck in a vicious cycle, the modern athlete refuses to take the time to recover that both our body and mind require. Constantly in a state of exhaustion, it is not possible to rebuild without taking time away. The toughest challenge in the world may be to take the step back and rest taking a Sabbatical from the constant stress of the chase.

I would advocate every seventh year a break from high-level long course triathlon racing or at the very least an offseason every year. The professional athletes with highest career longevity take the time each year to rest their mind and body. Likewise, as you see the current crop of women triathletes taking a sabbatical to expand or start a family, I would venture to guess you will see many of these top performers come back stronger in the next five years as the time of unstructured training has allowed both their mind and body to rebalance.

Trying something different over the off-season, means you stay fit and continue to have fun.

We can all learn from our ancestors that rest is a vital part of long term development. Rest doesn’t need to mean sitting on the couch, it can mean enjoying some shorter races or doing an xterra or trying a new sport rather than chasing a Kona qualifier that year. But do give your mind and body a break from the constant struggle of long course racing. Taking a step away to restore your body and your passion for the sport whether for a month or a year will allow you to return in a healthier happier state ready to attack the next season.


Mary Beth Ellis is one of the USA’s most decorated long distance triathletes. A member of the US National Team for 4 years, during her career she was an elite ITU racer as well as Top 5 Ironman World Championship finisher. Mary Beth Ellis runs her Trisutto.com coaching program in Andover Massachusetts in the USA and speaks English.

Join Mary-Beth at her triathlon training camps on the Ironman Mont Tremblant course in July http://trisutto.com/camps/#tremblant

Paging the MIA Athlete

Paging the MIA Athlete

Hello? Hello? Are you out there?

Now that I’ve had some time to fully transition to my coaching role, I see so many of the mistakes I made as an athlete. First and foremost is the: Missing In Action (MIA) Athlete syndrome.

I was impossible to coach because of my lack of communication. I think this is one of the key reasons I was able to train and race infinitely better while in a camp situation where coach could watch me in the workout and get at least a few words of feedback out of me after a session. While away from camp, I would go quiet and when I did sent feedback it was data, as I was reticent to report back how I truly felt.

As an athlete, I thought my job was to do the training and shut up. I didn’t realize that giving detailed feedback, not just the data but also qualitative analysis of how I honestly felt, would help not only me but my coach. I think many athletes fall into this trap. They either only provide their coach with factual data on the workout or even worse give zero feedback at all. As a coach, it is hard to know exactly what your athlete is doing and how they are progressing with no feedback to review. The best tool your coach has is the athlete’s response to training and this is what truly will make the relationship successful. The best training plan in the world can fail if the communication is lacking.

My message to athletes is this. Please do not worry that you are weak or soft if you give an honest statement about how the session unfolded. The data is great, but your perceived effort is better. As a coach, I want to know if your legs felt heavy or you struggled on the hills, if you’re exhausted or you felt amazing. Please tell your coach everything, as this qualitative analysis doesn’t need to be long or overly detailed it just needs to be honest. This information is essential in completing the feedback loop and allows your coach and you to be even better together.

My old motto as an athlete was “shut up and do your job.”

My new motto as a coach is “do your job and let me know how it went.”

Mary Beth Ellis is one of the USA’s most decorated long distance triathletes with 11 Ironman Distance victories and a World ITU Long Course Title. Mary Beth has been a full time Trisutto coach since 2016 after she retired from Professional racing.

Join Mary Beth at one of her upcoming Mont Tremblant Camps in July.


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

Podiums and Personal Bests Down Under

Podiums and Personal Bests Down Under

Back on the podium over the full Ironman Distance, great work Emma! Photo Credit: Challenge Wanaka Media

Racing in Challenge Wanaka, Emma Bilham had a great podium performance to kick off her long course season. Emma led out of the water with the fastest swim, had a solid bike, and capped off her day with the fastest run split. Emma is on a roll and the momentum from this stellar performance will take her straight into Ironman New Zealand in a few weeks.

Unfortunately, Jennifer Lentzke’s race was not to be. She had a bike crash avoiding another racer the day before Challenge Wanaka. A cracked rib left Jennifer on the sidelines race day, deciding to be smart and save her racing for later this spring when she is back at 100%.

Race Recap from Coach Cameron Watt:

Josh lays down the power in Geelong.

Last weekend we had three of our Brisbane Trisutto crew fly down to the Geelong 70.3. Geelong is notorious for throwing extremes in weather from one day to the next.. I’ve been there when it’s been 47 degrees, where organisers of a criterium allowed feeding every 1km lap!! Then other extremes of wind, rain and feeling like it’s about to snow!!

Sunday produced the later…
Josh Amberger produced a solid day across all 3 legs, leading the swim out, then thinning the pretenders out on the bike, where eventual winner Sam Appleton was the only one that could keep up, a little rough patch for Josh early in run allowed Sam to open a small gap which he maintained to the finish. Josh is next off to the inaugural round of the Super League Triathlon where on his way to his first IM (and 2nd ever) of the year in South Africa.

Another podium for Sarah.

Sarah Crowley showed great fight back to claim 3rd behind Bella Luxford and Barb Riveros. After going off course in the swim, she gave the first 3 girls 2:20min head start out of the water, but clawed her way back with the 2nd fastest bike split to come off with Ellie Salthouse, but the effort came at cost, and was unable to hold off the fast finishing Riveros (who was 5th place RIO no less).

Katey ready to rock-and-roll in Geelong!

Katey Gibb put in a solid performance to place 6th. After a solid swim and bike where she towed a few around on bike, it gave us a good gauge on progress and another hard day in the bank in her long term journey up the long course ranks….

Race Recap from Coach Mat O’Halloran:

Great racing by Paolo at the TriYas Sprint Tri

Last Friday, Dubai-based Filipino triathlete Paolo Magnilinan was in action for his third race of the year, at the TriYas Sprint Triathlon in the UAE. He managed a very strong swim, and maintained a good rhythm on the bike, then closed it off strongly on the run. His efforts were rewarded with the top spot in his age group.

Top 10 overall for Andy at the Bangsaen Triathlon. Photo Credit: Asia Tri

A few days later, near Bangkok, Andy Wibowo of Bali Indonesia was competing in his second race in 7 days, at the Bangsaen triathlon, of the Thailand Tri League, which was of the unique distance of 1500m swim + 75 KM bike + 15 KM run. Andy managed to keep touch with the main group of pros on the swim and bike. Despite some confusion on the bike course, he managed to reach T2 with a few seasoned professionals from Australia and Europe. On the run, his effort on the first 2 legs showed, and he soldiered to a respectable top 10 in the international field.

Powerman Indonesia gets the thumbs up from James in its inaugural year.

On the same day, Andy’s countryman, James “Joi” Iskandar broke the ice for his season, by doing his first ever long distance Duathlon, at the inaugural Powerman Indonesia. He put together a very solid all-around effort, over the 10 KM run – 60 KM bike – 10 KM run, to finish in 3h49. This being used as a training race, it sets the tone for a promising year, where the objective is to improve gradually, safely and consistently.

Race Recap from Coach Ed Rechnitzer:

Congratulations Leanne on conquering the Husky Long Course.

I had one athlete racing this past weekend, down under, in Huskisson. Leanne Smyth raced her second long course race this (Aussie) season at the same place she did her very first sprint triathlon a year ago. Leanne had a solid race overall setting new personal bests in the swim (2min) and the run (5min). “Today hurt  but it was a different pain….I could feel I was fitter and more conditioned and it gave me a quiet confidence to push through I haven’t felt before. It was a good race and I can’t believe how much I’ve improved in only 10 weeks. So thanks coach. We had a good day 🙂 “.

What has impressed me the most about Leanne, and which has made working with her an absolute pleasure, is her tenacity and determination to get the homework done while juggling a law profession and a young family. But even more so what underscored her character  – that which is made when no one is watching – this time around were the brutal conditions in which her preparation had to unfold leading into this race. As many a reader will be aware south eastern Australia was suffocating for weeks on end from a stifling heat wave. Morning temperatures would easily rise above 30C, often reading +45C by mid day, with no respite even in the early evening. Not one to be deterred she often got up at 4am to get her long rides done on the turbo in the relative “coolness” of her garage demonstrating time and again one precious quality that no one can coach – desire.

Leanne’s dedication and desire reminds me of a quote that hung at the gym at Royal Roads Military College where I once studied. Thought I would share it as it is quite inspirational and reflective.

Race Recap from Coach Rafal Medak:

Two PBs in one race for David!

Congratulations to David Nicholson for two PBs in one race – half marathon and 10k on the way. He raced on tired legs after 3 days of climbing in Wales. Consistent training paying off, great job David!  He described the race in a very short report:
This was a great race for me. Felt really well prepared, fresh despite 12 hours climbing and lots of driving in the past three days. Started out behind the 1.45 marker but soon decided that I could press on. Went through 10km in 47 mins (new PB), struggled slightly with cramp after 13km so eased back for a few mins, felt OK again by 15km. Very pleased with gel strategy (5, 10, 14, 18km) which kept my cadence high and strong rhythm right to the finish. New PB of 1.42 – down from 1.45.

Kati Pusey ran a 5k cross country event as a training race last weekend and did very well despite not having proper shoes, lesson learned but a great training which she will benefit from in early season races. This is how she has described her race:
The race was tough. it was so muddy and with normal trainers I was sliding all over the place. But raced hard and considering the conditions came in mid field. It is such a skill to run fell. Good and hard training day!

It seems to be an English speciality to design muddy races this time of the year and Steve Lyons excelled last weekend despite not tapering for the race. His short report below:
The event was brutal!! And I mean brutal! The run was up a massive hill with snow on the tops 42 mins in total and the bike ride was constant climbs, the only downhill being too technical to relax. 1hr 2mins. The final run was up a hill and less brutal, only 15 mins. All in all a great event and I gave it everything, 2nd in age group. The guy that won it was previous uk cyclocross champ. 

Race Recap from Coach Robbie Haywood:

Another training race for Andrea Down Under

Andrea Rudin ran in the Town Of Seaside Park Run on Saturday morning.  A nice 5km warm up lap of the course, a 5km race pace effort, and a 5km cool down, followed by a splash in the ocean a nice way to start the weekend (Andrea also completed a solid swim set at the pool in the afternoon, then ran the 8km home – another good day of training).  Well done Andrea.

Mark Richardson ran a 20 mile road race at Bramley in the UK on Sunday as part of preparations for Ironman South Africa in April.  The day before was a long bike and recovery swim. During the run race, Mark used the moderate, medium, mad approach, holding back the first half, then building through to the finish.  Another recovery swim to loosen up, and an excellent weekend of training was completed.  Well done Mark.


Congratulations to all our athletes competing this weekend.

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