10 Tips to Better Triathlon Running

10 Tips to Better Triathlon Running

I often have athletes coming to me because they want to improve their run off the bike. Often times the first response is the athlete thinks they need to run more. Sometimes this is the case but often it’s not. Running for a 1500 m track event and running off of a 90 km or 180 km bike are two completely different things. I’ve seen athletes hiring a run coach to improve their running, then see their 400m times improve, but still fall short when it comes to having a good run off the bike. Here are my 10 tips to helping you have a better run off the bike in triathlon:

1. Get off your toes

I’m not sure when the forefoot running first came out but I’m almost certain it wasn’t discovered in triathlon! Teaching athletes to strike from the front of the foot leads to nothing but low leg injuries and for most is not sustainable, especially for a 42 km run off the bike. This style of running takes the key muscles out of the equation (glutes) and puts way too much pressure on the lower leg and calf. When an athlete is tired and completely depleted it makes no sense in my opinion to keep loading up the smaller muscle groups. Now there is still the odd runner out there who can sustain an Ironman marathon on their toes, but it’s more than likely that they’ve been running a high volume for most of their lives and can get away with it.  Even Haile Gebrselassie, a former marathon world record holder, when asked what he changed to improve his marathon times, said he needed to move to more of a heel strike.

2. Work on high run cadence 

In general, increasing run turnover will help an athlete run faster. In the second half of the run when the body is out of “spring”, a long stretched out stride just takes too much energy out of the athlete. We aim for a cadence of 90 strides per minute for most people. For people with shorter legs it is often higher at around 95-100.

3. Improve run efficiency

One of the most important factors for a good Ironman marathon is being as efficient as possible. The best ways I have found to improve run efficiency is to increase your turnover (as mentioned above), staying upright (not leaning forward), reducing your vertical oscillation (the amount you bounce up and down every step), keeping your arms up closer to your chest, and keeping your legs low (reducing the amount of hamstring kick at the back of your stride). It’s important to always focus on holding a good technique as you get more fatigued at the end of your sessions. We call this TUF (technique under fatigue). If you ever notice the best runners in the back half of a race, you will almost always notice a similar thing, they still look good even though they may be hurting because they are efficient!

4. Get on the treadmill

If your main problem is either needing to get your cadence up or you struggle from running injuries, then my suggestion is get on the treadmill. It’s helps with turnover as it’s almost impossible to over stride. The surface also helps lessen the impact on the body. Also, when athletes are trying to improve their bike, treadmill running works well as they are able to recover faster from a treadmill run so they can hit the bike hard enough on the non-running days.

5. Get your bike stronger

When I won my age group at Ironman Australia in 2015 with the fastest female run split, I did not do more running that year, in fact it was the opposite (it was 65 km/week max). I actually did less running and just worked on my bike strength with a tonne of big gear work on the bike. I recently had an athlete run a 2:57 marathon (a 12 min marathon PB) after a PB bike this year.  The main thing we worked on was proper fuelling and more big gear training on the bike, NOT more running.

6. Run more hills

This is fairly obvious, but long distance triathlon is very much a strength sport where strength endurance is the key component to a successful race. Running hills, just like pushing big gears on the bike, will help you run faster on the flat. It also helps prevent running injuries. At Trisutto we generally like to run hills every 3rd run or so.

7. Build mileage slowly

You can only get better if you’re not injured. One of the best ways to reduce the chances of injury is to build up the mileage slowly. I recommend increasing run volume by no more than 10% per week. At Trisutto we say “hurry slowly”. For most females it’s best to only run every second day, in order to rest the bones on the non-run days.

8. Double or triple run days

Double or triple run days is a great way to get mileage up instead of just a really long run on the weekend. This also helps keep the run quality up and generally less risk for injury as opposed to just going long and slow every weekend.

9. Make most of your runs progressive

There are a few reasons for doing this. The first is there is less chance of injury when you start your runs slower. If the muscles are tired from training load, they often need more time to warm up and get all the big muscles firing. If you step out the front door and go straight into a hard run (which needs the large muscle groups) you increase the risk of pulling something. Also, I’ve never seen it work in a race to start too fast. You will almost always finish a race/session better if you start easier and finish fast. It seems to work ok for the Kenyans.

10. Stay fuelled

Staying well fuelled in my opinion is the key factor for staying injury free. Any injuries I’ve seen have almost 100% of the time happened from under fueling or losing weight too quickly. It’s a tough subject because the main thought is “if I lose weight I will run faster”. Yes this can be true, but if you are injured from losing weight and can’t run, you obviously won’t improve. Do some athletes need to stay bigger to improve? Yes. Could some athletes lose weight to improve? Yes. It all depends on the size of the engine and frame of the athlete. If you are an athlete who may have a little bit too much extra weight, my advice is to try and lose it slowly and more in the off season when the training intensity/load isn’t too high.

 

Michelle Barnes is a 13 time Ironman Finisher and 7 time Kona Qualifier with over 30 AG podiums in all distances. She was recently the 35-39 AG Champion at Ironman Australia, where she had the fastest overall female marathon, including the pros. Michelle understands the challenge of training at a competitive level and need for balance while holding down a full time job.

Join Michelle in Vernon, British Columbia for two training camps in July.

Consistency, Hard Work and Dedication

Consistency, Hard Work and Dedication

Craig was dominant at the Tweed Enduro – reward for consistent hard work.

It has been an excellent few weekends for my Aussie athletes

First up two weeks ago Craig McGuigan lined up for Tweed Coast Enduro Half Ironman to break of some of the hard yards he’s been putting in since Christmas. Craig is probably one of the hardest workers I’ve seen, he is the epitome of consistency hard work & dedication so there was no doubt he would do well. We’ve changed a few things lately and wanted to test the waters for this race with a little less freshness than others. He nailed with the fastest swim of the day, fastest bike in his age and for the first time also the fastest run in his age. This was fantastic as it was one of the hardest conditions the past three years if this course, swells in the swim, lots of wind of the bike and the usual hot run which made Craig’s result even more excellent. Now the countdown to Ironman Australia for Craig- he’ll nail it.


The first wave of athletes gather at the start for the Bribie Island Tri.

Nat Kerr did a double header and came away on top of the podium in both. First was Raby Bay 900/25/6 2 weeks ago where Nat won by 7 min and 9th overall which included some fast female pros like Emma Jackson. The second race this past weekend was the Bribie Island Tri sprint race where Nat not only won her AG but had the 3rd fastest bike of all the females . So in Nat’s past seven races since July of last year, Nat has WON five, came away with one second and a fourth. Pretty good going. As an online coach I do like to look at some numbers in training and collect data for after the races and it’s VERY clear of Nat’s improvements this past seven months, her last three races especially she’s hitting some pretty high numbers and still able to hold together her run. I think it’s one thing to hit the bike super hard and fall apart on the run BUT to still hold together the run, even if it’s still similar paces to before- that’s an indicator of huge improvements in strength on the bike. Can’t wait to see more from our humble racer Nat 🙂

Race Recap from Coach Mary Beth Ellis:


Emma capped off her NZ tour with 5th at Ironman New Zealand.

I am very proud of Emma. She had her race day go sideways in the swim and bike. But instead of dropping out, she adapted and overcame like a true champion to finish with a strong run and fifth place overall.

Race Recap from Coach Brett Sutton:


Steve takes the win at the Desafío Octava Isla off road triathlon. Photo Credit: Mariate Lorenzo Rodríguez

Well done Steve Bayliss, another brick in the wall as part of his IM Lanzarote prep.

Race Recap from Coach Bella Bayliss:


An outstanding weekend of racing for Bella’s team! Photo Credit: James Mitchell Photography

At TriActiv Lanzarote we had a busy weekend of racing. On Saturday it was the Desafío Octava Isla off road Triathlon! A beautiful event on the small beautiful island of La Graciosa.  In the morning the adults raced over a 1km swim, 20km Mountain Bike and 6km Run, It was a successful day with both myself and Stephen winning the Triathlon and Lucy Biddlestone having a good race to finish 3rd, and Leon Drajor finishing 3rd in the mens race. We also had great races by Laura Mulcahy, Paul Kay, Juan Carlos Albuixech and Sergio Cuéllar Betancort successfully finishing his first triathlon.


Determined efforts from Jorge, Mia and Anne in the Aquathon. Photo Credit: James Mitchell Photography

In the afternoon we had the 13-16 year olds racing Aquathon (run, swim, run) in the Infantile category we had Jorge Wilkes having a real battle in his race and getting over  the finish line in first place. In the girls Cadete race we had Mia Leadbeater racing strong from the gun to the tape and continuing to show her attacking style of racing to win the category, with newer member of the team, Anne Perdomo finishing not far off the pace in 2nd.


A top weekend of racing for all ages. Photo Credits: James Mitchell Photography and John Bayliss

The day was still not over as we had the younger kids racing an obstacle run race, all giving a great effort and finishing strong, they were all champions!

On the Sunday we had kids racing mountain bike races on the island of Lanzarote, all successfully finishing, some doing personal bests, some on the podium and some winning, meanwhile Lucy Biddlestone was racing again on La Graciosa doing the 2nd day of the challenge, a 31km trail run race. Lucy has been training really hard for upcoming long distance triathlon events and this weekend of racing showed her training is on track as she had a great run on Sunday, convincingly winning the 31km trail run and the overall 2 day event.  Congratulations Lucy!


Lucy was rewarded for he consistent hard work work; Congratulations 🙂 Photo Credit: James Mitchell Photography

Race Recap from Coach Cameron Watt:


Great to see Hayley back in action!

After a rough few weeks recovering from a virus, Hayley Stevenson finished off her first week back training with the Tweed Coast Enduro Half Ironman. We went into it as a training session seen as Hayley had already entered it, and so to not disrupt plans further we built the weeks training up gradually and turned up for a catered brick session… Hayley has been so consistent for the last 12 months training, that a couple of weeks off with illness doesn’t effect you like it would if your schedule was already up and down… She built into the race bit by bit and finished strongly, smashing last years effort and being able to train the next day. Well done for turning around a bad situation into good!!!


Pre Mooloolaba hitout for Liz, taking home a win in Caloundra.

Liz Lucas raced the Caloundra Just Tri It event as a little hit out 2 weeks out from the Mooloolaba Olympic Distance race. Apart from serving it’s purpose as a chance to go through the race process ahead of her goal race, Liz won her age group and was 2nd overall in the women’s field.

Rachel Jones also had a pre Mooloolaba hit out at Raby Bay sprint distance and keeps progressing nicely coming 5th moving closer to the podium with each race…

Race Recap from Coach Robbie Haywood:


Age Group Swim Start in Taupo for Ironman New Zealand

Steve Pressman demonstrated the fortitude he is know for, at Ironman New Zealand on Saturday. A swim that turned out to be quite rough conditions, a windy bike and some nutrition issues on the run. However that’s Ironman, and it is for Iron people. Steve adapted and overcame the challenges of the day. Good job Steve, another one done and dusted. Enjoy your well earned mini vacation, then we regroup for the US summer of racing.


Another Aussie race for Andrea at Bribie!

Andrea Rudin raced at the Bribie Island sprint distance 750 / 20 / 5km, finishing 4th place in the open category.  A change of course meant a quick dash to the changed swim start, but otherwise everything taken it it’s stride, with a good race effort workout in preparation for Mooloolaba triathlon this coming weekend. It’s good also to note that Bribie Island Tri series is another grass roots race series with a 30 year history, that has been won by many champions of our sport, and is good to see it still surviving.


A last minute decision turned out to be a good one! Chiin enjoys another cross country win.

Chiin Hooi-Tan raced in the DGI Sydvest Crossløbs-serie in Denmark. She had been a bit under the weather earlier in the week, but with some rest, and knowing Chiin to do the right thing, gave her the choice to run or not. Chiin sums up her race perfectly –

I wasn’t feeling great in the morning so decided I wasn’t going, although Jesper was. Climbed on to the bike to do an easy ride. Felt like lead when I started. By the time I got to 1 hr, it was almost time for Jesper to get going, and I felt ok, so I decided I would go along for the companionship. No warm up, no cool down, everything within the 7.5k. Even decided to not bring proper shoes for it, I was that not serious.
Turns out I felt ok. Did a warm up anyway because we have half an hour to kill. Started race feeling ok. Did first loop a bit fast then decided I was leading by so much that I didn’t need to run fast. Spent 2nd loop cheering on kids. Ran ok in 3rd loop. Finished well. Happy. Won by 5 minutes! 

Race Recap from Coach Rafal Medak:


Well done David (although he does not look to be suffering in this picture!)

A great effort by David this weekend in Ironman New Zealand. When we started working together four months ago David could not swim or run due to two different injuries. We have slowly fixed the problems and started building up towards IM NZ which wasn’t easy during London winter. We had to improvise and adopted quite unconventional solutions but it was worth it. David has embraced longer than usual turbo and treadmill sessions and not only completed the Ironman but also beat his PB set on an easier course and in much better conditions.

The extracts from his email after the race sum up the conditions:
‘So that was a really dramatic race. Huge swell and chop on the swim which caused chaos. People were fighting in the water and I heard a number had to be fished out. And exhausting start of the race. Bike also pretty brutal. First section very fast, downhill with the wind behind you, but the straight back up the same road uphill into this gale. So most people were also slower here too. Really pleased with the run split of 4.45 which is 40 minutes quicker than Austria and helped me set a new IM PB of 12.41 despite the swim and bike conditions. The run course was incredibly beautiful, just stunning. 
Thanks again for all your help and support for this race.’

Steve Lyons ran a half marathon last weekend and I’m very happy with the progress he is making with the run. He is a man of few words and the race is best summarised in his short email:
Hi Coach,Just got in from half marathon. 1hr 43 mins and couldn’t have gone much harder.7 mins faster than my last half in November, so happy!!
More to come from Steve, there is still scope for further improvements.

Race Recap from Coach Cali Amaral:


Strong performances all round in Sao Carlos at the GP Extreme on Saturday and the Sprint on Sunday.

Productive weekend for our Team. On Saturday in Sao Carlos City inside Damha Parque Eco Esportivo we competed at the GP Extreme. The distance was 1 km Swim / 100 km Bike / 10 km Run. Patricia Barros was Vice-Champion despite being unwell before the race (and she having missed the course at 1.3 km.)

On Sunday, Karina Freitas, who finished in 7th place on Saturday, returned to compete this time in the Sprint Distance She become Champion in the 40/45, She was accompanied by teammate Francisco Freitas (Chico) who finished  in 3rd place in the 50/54. And from Minas Gerais came the excellent result with Marcelo Pasquini Vice-champion on Short Triathlon Juiz de Fora.

In addition to these Triathletes we had others who races too. Daniel Pegoraro, Doc Joao Quialheiro, João Braz and Doc Renato Lucas all on Saturday doing 1 km Swim/100 Bike/10 Run.

Race Recap from Coach Carson Christen:

Jan Tschudy started off his season with an 11k running race this past weekend at the Asics Bremgarten Reusslauf. We wanted to test his fitness and had him do a controlled race at the beginning to test his fitness. Not going full gas, he was only slightly off his best from this race in the past. It was a solid start to his build towards 70.3 Rapperswil and Ironman Zurich later in the year!

Steve Birnbaum had to spend a couple weeks in Switzerland for work in the past month, missing some good training time on the bike, he took on the challenge at his first race of the year at the Frostbite TT in Colorado, placing 4th. For some of the race speed and power we didn’t have in the legs, he produced a very solid pace and consistent effort in the very windy conditions. It shows the Winter training worked, and he is on a good path for solid results this season. Congrats Steve!

Christian Pleul started at his first 2016 race, a test at the Chemnitz Swim Run, placing 7th in his Age Group. The 800m was a good test for triathlon race starts as he had to deal with a handful of other swimmers in the lane. A consistent first swim effort lead to a strong run on a hilly forest 5k. With the first full triathlon in the plans for this next month, Christian is showing that the consistent training is paying off and he is ready to produce a strong swim, bike, and run!

Race Recap from Coach Irene Coletto:


Serena with her marathon finisher medal. Fantastic! 🙂

Serena Pruzzo achieved her goal, or let’s say even her dream! Up untll now, she never been able to get to the finish line of the 42,195km because of several misadventures. But on Sunday she became a Marathon woman! Running with a constant pace at the Treviso Marathon (Italy) she was able to finish in 3h 59’ 16’’

Race Recap from Coach Edith Niederfriniger:


A great training day; Alina right before the start of the Granfondo

Alina Losurdo did the Granfondo del Po cycling event (Italy), finishing the 134km in 3hours 59min. She was not riding with a group, but pushing herself, so excellent Ironman training for her.

Race Recap from Coach Susie Langley:


Running fast to keep warm!

Nina and Michelle Derron took on the runners at the Bremgarter Reusslauf 11k race on Saturday – a chance to test out the run legs before the tri season comes around. A good training day and experiences in the bank.

Congratulations to all our athletes competing this weekend.

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

Ten Tips for Preventing Injuries

Ten Tips for Preventing Injuries

As we move into February, most athletes are back into their training routines. For those who earned a good off season and are just starting back up, they may be feeling somewhat out of shape. They may have also gained a few kilos enjoying their holidays or simply from training less – which I think is a good idea for most. This is also the time that I see a lot of athletes wanting to rush into getting their fitness back straight away and wanting to see the “old” paces from before their big builds to key races or their “old” numbers on the scale.

Hurrying anything in triathlon in my opinion leads to nothing but burn out, injury and a short life in the sport! I have personally spent five years studying sports science at University, ten years working in the fitness industry helping people get fit and lose weight, six years treating clients as a Massage Therapist and I’ve been coaching since 2009. So, I have LOADS of personal experience learning the best ways to prevent injuries and burn out before they start!

I’m also someone who spent my first two years in Triathlon with several injuries and a stress fracture by not doing things right with my eating and recovery methods. I’ve learnt a lot since then and now as a coach I have built a reputation of helping people come back from injury and burn out. So here are my top 10 tips for preventing injuries before they start:

1. Listen to your body
We’ve all had times when our body gives us little niggles, which are often ignored resulting in a full-blown injury. I’m not saying worry about every little tightness, but if something is causing you to run differently or doesn’t work itself out after 15 min of running or cycling then don’t ignore it! Get a proper diagnosis from a professional and talk to your coach about what should be done.

2. Proper Fueling
It’s important to be well fueled (this includes carbs!) especially during and after intense workouts.
I see this all the time. It’s no coincidence that most injuries occur when weight is dropped too quickly. I see it all the time- muscles can’t fully fire properly without enough fuel, especially for more intense intervals. If you want to go faster, your body needs carbs, your brain works on carbs and you will not only limit your performance but limit recovery as well without them. It’s doesn’t mean we are jamming down massive calories for a 45 min morning jog but for anything over 90 min you should be fueling. There are always exceptions, but I can say that most females under fuel, which is why they seem to be more prone to things like stress fractures etc.

3. Adequate Warm up
Don’t skip your warm up, especially when running intervals.
If you are pressed for time and can’t get your whole workout in, you are better off skipping the cool down rather than the warm up. This is especially critical if you are doing running intervals or some sort of fartlek workout. I’ve seen many running injuries occur with people who hop straight onto the treadmill for their fast 30 sec intervals with zero warm up. Fartlek and faster running needs ALL the big muscles working and they take longer to warm up. The more training you are doing, the longer the warm up. I won’t advise any running intervals without at least a 15 min warm up, unless it’s straight off the bike, in which case the bike is the warm up.
As a side note, for harder run sessions I often prefer my athletes to walk or hop on the bike for a cool-down, as this this is often safer than trying to force a slow run when fatigued.

4. Run Frequency
If you are a female and prone to injuries, I recommend running every second day and mixing it up with the treadmill. Now I say females just because their bones don’t usually have the same strength as males, but this can apply to both. If you are prone to injuries, run every other day and incorporate lots of treadmill sessions. You will recover better and give your bones a rest on the days off.
I have a rule that if you are doing decent run mileage, keep at least 50% on a soft surface, so either track or treadmill. I use to give this advice to my massage clients all the time, then one year I broke the rule myself and ended up with a stress response in my sacrum. For the males or stronger females, we go one day hard, one day easy and one day off running.

5. Sleep
This is your best recovery aid on the market hands down. This is when your body repairs, this is when your natural Growth Hormone (GH) is at its best, which is critical for recovery. Pre-midnight hours are your best bang for your buck- so 8 hours from 9-5 is going to be way better quality than 8 hours from 12-8. The more training you do, the more sleep you will often need. It’s no coincidence that you will hear about a lot of the pros saying they need 9-10 hours of sleep every night! Not all age group athletes have that luxury which is why weekend naps or a little extra sleep in on the weekend will massively benefit your recovery and performance.

6. Regular Massage
Get a regular massage. Now this is not me being bias because I’m a Remedial Massage Therapist, but I believe me if you find a good one it makes a huge difference. Especially if you find one who can actually check that all the muscles groups are firing properly (most importantly the glutes!) and potentially stop an issue before it starts. Also, any method that’s moving blood around the body will certainly speed up recovery and help bring nutrients to all the tissues..

7. Bike Position
A poor bike position can lead to many issues. If you are one of those athletes that will stop at nothing to get as aero as absolute possible, but you can barely touch your knees when you bend over; 1) You probably won’t have your full power while being super aggressive, 2) You likely won’t stay in aero for the whole 180 km because it will be too uncomfortable/painful.
Now we are all about being aero, but it needs to work with your own personal biomechanics and the type of riding you do. At Trisutto we do heaps of big gear work, this doesn’t fit with a more cyclist type position and a saddle that’s too high. It will stop you from being able to use the glutes and push the heal down to mash the pedals. Most hamstring issues I see coming from the bike are almost always when saddle height is too high. How do you know? Well your hips rock when you ride, if your saddle is too high and when you push the pace you will likely feel your hamstrings. We like to save the hamstrings for the run, so I advise to lean towards a lower seat rather than a higher one.

8. Run Technique
Pay attention to run form. At Trisutto we pay very close attention to swim, bike and run form. Some may call our methods unconventional, but they work. For running we get off our toes, stand more upright and pick up our cadence to get faster. I have a great athlete from the UK, big fellow, big engine, that came to me last year with calf injuries. I asked him to send me a run video and I could see right away, his 90 kg body was running very much on his forefoot. This same athlete had his saddle to high on the bike as well, so every run and ride he was doing was way over using his calves. We fixed this straight away and he hasn’t had an injury ever since, while having his best runs off the bike ever last season.

9. Shoes
Change shoes often, but don’t swap between different shoes. This is especially important if you wear a very protective shoe, such as something with a lot of cushioning or motion control, like the Hoka. Shoes wear down, like anything, and any small change in biomechanics can cause issues. For example, any extra wear down to the outside of your shoe can be just enough to put extra strain on certain muscles.
If I have an athlete saying their shins or peroneal muscles are getting tight (anything lower leg), and they have changed nothing in their training, the first thing I ask is how old are their shoes? Almost always they are completely trashed and a new shoe in the same make and model fixes the issue straight away. Another note is that we like to race in what we train in. I see so many have one shoe for training and a different shoe for racing which I think is insane. We race in what we train in- I made this mistake once and got an injury during a race that stopped me from running for a few weeks after.

10. Slow Down!
Never train through pain, go at a pace where you have no pain. This is critical. I’ve seen so many athletes with issues who won’t slow down and wonder why their niggles won’t go away. If you have an injury and can train easy with no pain then this is the best rehab. If you can’t run, walk. If you can’t walk, water run. It keeps the muscles from wasting, keeps the neuromuscular system active and is a great way to keep bringing oxygen and blood flow to the area to speed up healing. I’ll never forget my friend, Phil Buchli, who came to a camp in St Moritz. Phil had an Achilles injury and he was fine just jogging all the track sessions and faster running sets. He had no issue putting his ego aside and running 6:30 min/km, when everyone was going faster. I followed him on Strava up until Ironman Switzerland and he just kept it up and slowly got quicker. It was obvious that his Achilles fixed its self- he ended up running a 3:12 marathon off the bike! I know in the past Brett has had some of his pros with injuries, put on a backpack and go for a long hike instead of running if they were injured.

The one thing you should take away from all of this, is to listen to your body and train smart. Nothing in triathlon happens quickly, slowly build your fitness and speed leading into the season.

Michelle Barnes is a Canadian Trisutto.com coach.

Join Michelle in Scottsdale, Arizona for her 6 day Triathlon Camps.
Limited camps slots available March 6 – 11.

 

 

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

Persistence Pays Off

Persistence Pays Off

Ali collecting her hardware & Kona spot in Zurich!

This past weekend I was absolutely overwhelmed with joy watching my athletes perform around the globe!

First the kudos goes to Alison Maher for her stellar performance at Ironman Switzerland! I’ve know Ali for quite a few years- she use to come to me for massage in Australia when she was pretty injured not being able to run years ago. I also did some training with her here & there and always knew her potential. We had always had chats about her training/nutrition as she is an athlete built like Chrissie so proper fueling in training was her ticket to being able to handle volume & intensity! I also knew she just needed to get strong as I knew she was a FANTASTIC runner but her races never reflected it.

She approached me to help her full time after a disappointing mechanical at Ironman Australia. Ali has missed qualifying by margins WAY too many times so I was more than happy to give her the best chance when she entered her “secret” race in Switzerland!

This was going to be a no pressure race with a fun European holiday after with her hubby in Switzerland- plus I thought the hilly course would suit her perfectly. There was no talk about Kona- just with doing her best! Early in the week at Switzerland, Ali caught a little cold and the 2 days leading in she had a measly 2 hrs of sleep- to me I wasn’t worried, in my opinion – when you are fit your fit! Sleep deprivation in training is no good- but the days leading in, the work is done😊 We had a plan for the race & Ali stuck to the plan and absolutely nailed it- her fastest ever bike & run split in an Ironman and came in 10:06 to claim 2nd in the F30-34 catagory!!! Let me also say Ali is a full time lawyer- so a very busy work & travel schedule & I haven’t met too many people who are as committed to doing whatever it takes- for Ali this even meant a whole week in Singapore in this block training on spin bikes – she made no excuses which is why she’s finally heading to the Big Island where she belongs!

Alan Sweeney also raced in Zurich and has also made huge improvements this year- after taking an hour off his time in Lanz in May – even with some hiccups in training Al still had his fastest bike split and IM to date! Al runs a company and has 4 kids and does fantastic the string together the training he does- with a bit more time and consistantsy  I believe we can fulfill his dream of racing on the big island! We both know what we need to do so bring on 2017!

Chris_CalgaryChris Oliphant running his way to 7th at Calgary!

On the other side of the globe Doug Johannson and Chris Oliphant took on Calgary 70.3 and both had massive Pb’s. Chris sent me some times goals at the start of the year, now time goals I’m not a fan of but I knew he was capable of the improvements and he certainly showed that. The great thing about Chris is he is a total lifestyle athlete and DOENST make triathlon the be all and end all, enjoys his MTB and we incorporate a lot of his training in his commutes and the methods we used worked wonders- and he hit all his targets! He not only hit his targets but came in 7th at Calgary 70.3- not far behind Doug!

Doug_CalgaryDoug Johannson celebrating with another PB at Calgary 70.3:-)

Doug placing 6th has really done phenomenal this year to improve every race- even with a super busy travel schedule- he puts in the work and is as consistent as his schedule allows! It’s been showing big time in his racing- looking F’wd to watching him nail at at IMCDA next month!

Sarah Pearce signed up for our Vernon Camp in July with hopes of wanting to race again this year after a bit of a hiatus. We saw her in Vernon and could see some REAL talent and she was keen for Calgary 70.3 and Gary & I both thought she could get through and actually do alright on low fitness with the right race plan! So Sarah hired me after Vernon and we set out a plan and she executed it perfectly and ran her way to 4th and snagged a spot for Worlds 70.3 in Chattanooga next year which she turned down! Can’t wait to see what this girl will do with some more training!

Gary Mullen’s also took in Calgary as a prep for CDA at the end of August- unfortunately he had a very scary mishap in the swim but got his head together and kept plugging away. Gary still came in around the 5 HR mark but we both know what he’s capable of:-) with the work he has been doing I have full confidence he nail it at IMCDA.

Was so great to also see a HEAP of Trisutto Campers succeed over the weekend with World 70.3 qualifications and even one of our Camp regulars who turned up to Vernon in May on almost zero training and fitness, then came to Canmore and Vernon and gained some confidence to race in Whistler at 70.3 and walked away with 9th in her Age! Well done Veronica!

Philip Buchli_StMoritzPhilip Buchli “jogging” the hill reps in St. Moritz!

Last but certainly not least I have to talk about Philip Buchli who came out to camp in St Moritz with an Achilles injury. I wanted to write about Phil because I think a TONNE of athletes could learn from him. Straight away as we do with all injured athletes- Phil was told at camp just run at a pace where you have no pain & you’ll be alright! Phil did exactly that- trotted around the track at a turtle pace, jogged the hill reps did all the running as slow as he could but still ran. I’ve seen athletes not want to train unless it’s hard and they don’t want to out their ego aside and they don’t get better. Phil had no issue with this. Well it paid off fur him, I watched him on Strava for a month and a half since the camp being diligent with his slow running and he just nailed the run at Ironman Zurich with a 3:12 marathon and a 9:40 IM! Outstanding Phil- all of us st Trisutto were so happy to see your performance pay off with a bit of patience! Well done!!!

Congratulations to all our athletes competing this weekend.

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

Race Recap: Ironman Texas

Race Recap: Ironman Texas

Colin at the finish line of IMTX with his boys.

Some big efforts by my athletes this weekend and I couldn’t be more proud.

Colin Raymond took on Ironman Texas this weekend as a practice race for his main Ironman in Maryland later this year. 2 days before the race Colin was feeling a bit unwell, but felt OK by the time the race came. Colin swam strong, unfortunately felt flat on the bike but still ploughed through and survived some pretty extreme heat/ humidity followed by a crazy hail storm on the run. He showed perseverance and never gave up despite obviously still feeling some affects from a possible stomach bug. He really did well to manage the conditions, time for a little rest Colin!

Lesley & Chris did a great job as a last minute decision to run a half marathon in Calgary on the weekend.

Lesley Tozer came back to me last July with a hamstring issue and struggled to run without pain for quite some time. Lesley has been very patient and diligent to stick with the plan of just easy runs with some short hill runs, nothing fast. Well it has paid off for her as she just ran a PB in the race! Good confidence boost for Victoria 70.3 next month!

Chris also did a fantastic job to run a solid 21 km at the end of a bug week and finish 3rd in his category! Way to go guys!

Race Recap from Coach Jo Spindler:

Mauro Ironman_VichyGood hit-out for Mauro Baertsch at Ironman Texas.

Mauro Baertsch had a solid race at Ironman Texas, finishing 15th pro. Mauro had a good swim and a run, but was missing some bike power in a very deep field. Solid race, which we can build-on. Well done!

Roberto_C_RecapRoberto Cagnati taking a well deserved rest after his effort.

Roberto Cagnati finished a 3 weeks work trip to the US with an exceptional good race, also coming Top-20 in his age group! To his disadvantage, it was a non-wetsuit swim. But once he had road under his legs, he hit pedals and pace hard and eat his way through the fiel. He finished with a very strong 3:31h run under extreme hot conditions.

Andrea_Texas_RecapGreat performance by Andrea also!

Roberto’s wife Andrea also did exceptionally well. Even thunderstorms could not stop her. Both, Andrea and Roberto attended our Mallorca camp earlier this year and now backed up the great training there with 2 very great results. Happy to see the hard work paying off!

Race Recap from Coach Perry Agass:

Kiera_T_RecapRunner’s Up at British AG Sprint Championships for Keira Tippett.

Kiera Tippett continued her progression this season by putting in a great performance at the British Age Group Sprint Triathlon Champs by coming 2nd and picking up a Silver in the U20 category. Working hard over the last couple of months Kiera has pulled her season back around after a challenging winter. Only being 2 weeks away from the European Champs she is coming into some great form.

Race Recap from Coach Mateo Mercur:

Oliver_Saxon5 minute PR for Oliver Saxon.

Oliver Saxon emerged from the cold and rainy Northern England winter fitter than ever to run a personal best at the North Lincs Half Marathon. All of the treadmill and turbo sessions paid off as Ollie set a new personal record by over 5 minutes.

Ollie wrote:

Set off and ran on feel. Not looking at the watch just tried to keep it strong but comfortable for the first half… Last couple of miles just went for it. Hit a massive steep hill over the motorway with 1k to go, down the other side went full gas and sprinted as hard as I could to the finish.

I knew the training was working but this has given me so much belief in myself and motivation to be more consistent.

Tip of the iceberg for Ollie. Looking forward to seeing what you do in your triathlons this summer!

Logan_C_Mateo recapLogan Cunningham with her parents.

UCSB triathlete, Logan Cunningham, traveled to race with her family at the Columbia Triathlon, a classic early season East Coast event. Logie crushed it with solid efforts across the disciplines to win the 19 and under group and place 4th woman overall. This race reinforces Logie’s breakthrough race at Collegiate Nationals and proves that Loganberry is on track for a massive season at USAT National Championships and ITU World Championships.

Race Recap from Coach Edith Niederfriniger:

Stefano_IMTexasStefano Matalucci did a great job at Texas.

IM Texas: Stefano Matalucci, 10:31 with a very good bike, during the marathon the race was interrupted for 20’ because of a severe storm. This of course had big impact of the marathon, Stefano did the best he could to finish strong, happy with that.

Granfondo New York: Anna Pasquini lives at NY and did the 50miles Granfondo to prepare the upcoming triathlon season with 70.3 and IM later on.

Half Candia: Alina Losurdo, in preparation for her frist Ironman distance race, the Challenge Venezia 5th June, raced well in 4:58.40,  2nd 30-34. We are ready!

Diego Ludovici finished strong on 4th place 35-39 in 4:13.02.

Sardinia, olympic distance for Massimo Argiolas in preparation for the National Italian Champs on half distance next sunday: 2:25.47 and 2nd 45-49.

Very happy with all the results 🙂

Race Recap from Coach Robbie Haywood:

Mark Watt and Minsok Pak raced at IM Texas.  Both suffered in the conditions, but both had some good things to take away from the experience.

Minsok, in the past two months, relocated offices and home to another country, and spent much of the traveling with his corporate role, working out in hotel gyms throughout Europe, and Asia. So did great to do as well as he did. Was always going to be a big question if he could pull it off, but did exceptional given the circumstances.

Mark Watt, surprised me with his swim and bike, having recently had a back injury that had bothered him much of the last 6 weeks. He then toughed it out on the run in the awful weather conditions, that made an existing nerve issue even more troublesome, and showed he is one tough guy. A gritty display rewarded with a qualification for the Hawaii World Championships with a second in his AG XC category.

Both Mark and Minsok, both showing that despite very consuming corporate roles, they are enjoying the sport for the right reasons – to be the best they can be, and enhance their life.

Andrea Rudin ran close to her PR in a local 10 mile race, a nice training race for this summers events.

Finally, congratulations also to Steve Pressman, who has also done a great job to qualify for Kona in the XC Category.

Congratulations to all our athletes competing this weekend.

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