Any person who has studied project management in the Information Technology field will be familiar with the 1975 bible on the subject titled ‘The Mythical Man Month‘ by Fred Brooks.
The premise of Brook’s text (known as Brook’s Law) is that adding additional resources (people) to a project speeds up the delivery of projects, but only up to a point. Once past this tipping point, every additional resource added actually has a negative affect on the outcome (delivery date) due to the additional overhead.
What does this have to do with Triathlon? Many of us want to succeed so badly, that we are always on the hunt for new ways to improve – ‘free speed’ of buying a new bike, $4000 wheels, a $400 carbon rear derailleur cage to save 1 Watt, or their third $400 bike fit in the last 18 months! The promises of super human recovery from sitting in compression boots between workouts, or enhanced skill acquisition from wearing a $700 pair of headphones prior to training!
However, just as complex programming projects cannot be perfectly partitioned into discrete tasks that can be worked on without communication between the workers and without establishing a set of complex interrelationships between tasks and the workers performing them; the constant ‘looking for clues‘ and the resulting never ending changing of training methods, workouts, equipment and recovery methods by Triathletes has a similar affect on their own ‘project management’ – i.e. themselves as athletes, and their race results.
Assigning more programmers to a project running behind schedule will make it even later, because the time required for the new programmers to learn about the project and the increased communication overhead will consume an ever increasing quantity of the calendar time available. A Triathlete constantly examining workout ‘data’ in minute detail, chopping and changing workouts, weekly structures, training methods and philosophies finds themselves in the exact same dilemma.
They are in a constant state of flux, never being able to ascertain what is working for them, and what is not. They never stay with one program long enough to understand their body and to see how it responds to training stimuli. When things are not going as they wish, they are lost. They have no standard routine to retreat to. Six pairs of cycling shoes, 3 changes of bike position, another new saddle…
Instead of ‘Looking for Clues‘, our TBF Training methodology directly combats this out of control approach with an emphasis on ‘Pick and Stick! Taking what so many triathletes consider is a very complex sport, and boiling it down into a simplified method. A repeatable plan that when given time and shown to be working, does not change for the sake of change. Losing 20% by looking for an additional 1% is rife in our sport – at all levels.
Brooks wrote: “Question: How does a large software project get to be one year late? Answer: One day at a time!” It is no different in the triathlete community. Triathletes who after years of ‘looking for clues’ suddenly experience huge improvements are the norm at Trisutto.com
Just as in this classic book on the software development process, persistent myths never quite go away: every new generation just has to learn them over again. Triathlon is no different.
Robbie Haywood is the Director of Coaching at Trisutto.com.
Join Robbie and Brett Sutton at one of their remaining training camps in 2017 in St.Moritz, Cyprus or Gran Canaria.
On route to becoming a Swissman Finisher!
Flora Colledge had an adventure in the Swissman Xtreme Triathlon. An Iron Distance point to point race starting in the southern part of Switzerland, leading over three mountain passes (2436m / 8000ft) to the central part of Switzerland and finishing with a final climb in the heart of Switzerland just at the bottom of the massive mountain backdrop of the Eiger, Mönch and Jungfrau. The scenery with more than 5500m elevation gain is breathtakingly beautiful and the challenge of the course absolutely extreme.
A day to remember always – Congratulations Flora on your epic achievement.
Exiting the water in third place just two minutes off the leader was a super start to the day. The 180km and 5500m of climbing was challenging for all, however a bigger challenge awaited upon arrival at T2 with the discovery of no running shoes! Due to a traffic accident, roads were congested and race support for Flora and some of the other athletes was held up some distance away (athletes have their own support crew during the day). A man in transition gave Flora a pair of trail running shoes, and left T2 now in 6th position after a 30 minute period of waiting, with the bottle off her bike; running the first 25km until her support crew could get to her! The final climb from Grindelwald to the finish at the top of Kleine Scheidegg at 2061m completed a wonderful journey with an emotional finish.
Wonderful Flora, a real achievement, and for improvising and overcoming the challenges on race day.
Great training race for Andrea in Spiez; what a beautiful race setting! Photo Credit: Claire Hawkins
Andrea Rudin continues her preparation for Ironman Switzerland with a 3rd place finish in her category and 7th overall female at Spiez Olympic distance race, also in Switzerland. We are training through these as ‘catered / faster than race pace’ workouts for July’s Ironman. Well done Andrea, and for the discipline to follow up with a recovery ride after the race, and also Sundays long ride and swim workout.
Race Recap from Coach Susie Langley:
Nina runs herself to victory at Idroman. Photo Credit: Mirjam Weerd
Nina set off to for a little adventure this weekend for the Olympic Distance race at Idroman in Italy; a race known for its epic climbing on the bike. Wet conditions greeted the competitors on race morning, making the race a little more daunting with the climbing and descending ahead. Second out the water, Nina bided her time on the bike before running herself to the win. Big thanks to Mirjam for travelling with Nina to the race and her support throughout the weekend 🙂
Race Recap from Coach Irene Coletto:
Top 5 for Alessandra (right) at the Idroman Half.
This weekend Alessandra Reati raced at Idroman – Triathlon half distance Idro (Italy).Very tough race with 3000mt of positive height gained. We are really satisfied, she finished in 6:44.15, taking 5th place overall and 2th place W35-39. Alessandra is training for Elbaman (full distance) in 2 months. Congrats for your superb performances. Well done Alessandra!
Enjoying the run, well done Marco.
Marco Corsaro raced a fast Olimpic distance Triathlon at Sirmione – Garda lake – Italy. 2h 46’ 36’’his time over 1,5-40-10km triathlon, which was 120th M40-44. Marco had a good swim, a fast bike split and then an ok run. He managed to gain confidence, into his first major race of the year in July, the Iceland Challenge.
Race Recap from Coach Christian Nitschke:
Capping off a tough week of training with a race; well done Distel.
Last weekend I had two athletes Racing. Distel Pipe did the Spiezathlon Olympic distance triathlon as a training race last Saturday. Even though it was a very tough week of training before the race he could perform very well. At the end he finished 9th in the 35-44 Agegroup. It is almost a bit unfair to put 2 agegroups together concidering that Distel is 44 years old ;-). I am sure there will be some podiums sooner or later.
A great swim by Martin (left) in Poznan.
Challenge Poznan was the 2nd 70.3 race of the season for Martin Kasten. Once again he showed a very good swim and could improve a bit on the bike and run compared to Challenge Lisboa in Mai. He told me after the race that he felt a lot better overall. He achieved a 16 place in the 40-49 agegroup. I was once again one more step in the right direction in Martins Ironman Hamburg preparation.
Race Recap from Coach Lisbeth Kristensen:
A great training day for Arnaud including a long ride and a podium!
Arnaud Margot is getting ready to race IM UK in a few weeks. As preparation for this race, Arnaud did a sprint race in Vallée de Joux this weekend. As his warm up, Arnaud rode there! This was a 3 hour ride warm up to get Arnaud’s diesel motor started! Arnaud then did the race. The 500 m swim seemed pretty short for him as he’s not a sprinter at all! He was 25th out of the water and then he passed lots of athletes to end in 3rd place on the bike, great job Arnaud! Arnaud was able to hold this position until the finish line! What a great achievement from a non sprinter and that was Arnaud’s first podium! And then Arnaud rode back home again! A true Sutto day of racing and training! One little sprint race and 6 hours of riding! Well done Arnaud, you’re on fire!
Camille Nieto also competed at this sprint race; she was 4th out of the water after a great swim and then she had a very strong bike, as usual, and got into 2nd position. After the run, Camille came 5th overall. A very good race from her as well.
Maurice Inzirillo raced the olympique distance in Spiez in Switzerland and he had a very solid race, he came 7th overall in his age group with a strong run (44:46) with a 2nd fastest run.
Nick Morrell raced an olympique distance in beautiful Annecy.Here, athletes were sent through a very narrow canal towards the end of the swim which was a big chaos and made the swim very rough! Nick is very strong on the bike and passed 205 people! And with a very ok run, Nick placed 21st in his age group.
Well done to you all!
Race Recap from Coach Perry Agass:
Huge PB for Khadiga this weekend; Congratulations!
Khadiga Amin was the first Egyptian female to complete an Ironman back in 2016. Khadiga joined my squad in November with a change of goal, the burning desire to one day become the first Egyptian female pro and this weekend she made another step closer to that goal by smashing her PB by 1hr 30min finishing in a time of 12.39 at Challenge Poznan. Khadiga already is making fantastic progress in a very short time, there is plenty of hard work to be done, but there is so much more to come from this athlete, very well done.
Race Recap from Coach Jo Spindler:
Back-to-back podiums for Sandra!
Sandra Schoeni decided short-termed to start at the Spiez Triathlon, Suisse. We wanted to keep the pot boiling from last weekend and her 3rd place at the Zyttrum Triathlon. Sandra felt strong in the swim and the bike and didn’t repeat the mistakes in the transition area from last week – you learn by every race. To her own surprise she felt much better on the hilly run course than last week. The only disadvantage at a single start race is that you never know where you are placed at the moment. At the end Sandra missed her AG win by only 12sec. But nevertheless she is really happy with this result and can’t wait to collect more podiums at upcoming races.
Great progress Jenny and second place at Chiemsee
Jenny Schulz recovered well from her crash at the IM 70.3 Kraichgau and was facing a really strong field at the Half-Distance Chiemsee Triathlon race, Germany. Not for nothing the Chiemsee is known as the Bavarian Sea. Thee start gun was not only the sign for athletes to enter the water, but also for some heavy wind and a bit of rain to start and athletes were facing big waves and Jenny struggled a lot in this conditions. Since 2 buoys got lose and were blown away from their spots she even took the wrong course, had to swim back, lost a lot of time and exited the water 5mins behind the first girl. After this she was close to give up the race. Luckily I was at the side watching, so she good not just step out of the race. It was her first time with the new bike on wet roads and she still had the crash from the week before in her mind, so Jenny started the bike a bit cautious, but quickly gained confidence and finally did a great job on the bike. 2nd fastest bike split.As always she was smashing the run and got really close to the winning lady Daniela Sämmler. With her 2nd place far ahead of German Olympion Ricarda Lisk we are on the good path to get closer to the top. It was the bast race I’ve seen from Jenny so far. Well done!
Another European Championship Podium for Sabrina 🙂
Sabrina Stadelmann got her second Vice-European Champion Title within one week. She raced the ETU Sprint Triathlon European Championships Duesseldorf. Due to rainy conditions it was a wetsuit legal swim where Sabrina was fighting to not get submerged because she is not used to such a brutal swim start. Towards the end she overtook a few athletes and was pushing hard except in the corners where she cycled carefully because of the wet roads. Sabrina entered T2 as first female of her AG but ran past her bike. Meanwhile one lady was overtaking her in T2 who became first at the end. Sabrina was going full gas on the final 5kms, had a really strong run, and got in 2nd position onto the podium. It was a great race, practicing race stress and smooth transitions and to excel in the heat and pressure of a super short race, which leaves no room for any mishaps. Another great test of Sabrina’s abilities. Onwards and upwards to new heights!
Mihai – Race Organiser and competitor!
Mihai Vigariu was organising and racing the Ocean Lava Half Distance race in Romania. For him it was the most crowded and stressful event because to take part in the organisation it is a different story and absorb a lot of time and energy. Anyway, for this circumstances he had a really good preparation race for IM Frankfurt in two weeks time. Learning from mistakes in former races Mihai had a better pacing strategy and was not overheating on the run by cooling down himself. While a middle distance is not hard enough he did the bike with a broken derailleur and the oversized pulley was is contact with the cassette all the time which resulted in a friction and the pushed power was a bit lost. Luckily it is happening in this race and not at Ironman Frankfurt. But at the end he became 4th and is happy with his position and looking confidently into the big one. We had so big improvement in his training and that he could perform so well under full training and working load makes me very confident for his race in Frankfurt.
Boris Hueber was racing the Sprint Triathlon Vallée de joux, France. He had a good day out there. Boris exited the water in 38th position, one minute behind the leading man. On the bike he overtook rapidly almost the whole field with the 4th fastest bike split of the day. With a solid 17mins run at the end Boris won the „chocolate medal“, 4th place. While it was only a Sprint Distance he cycled 50kms back home and finished the day of with a 10kms run. Glad to see Boris improving in all 3 sports. He’s really on fire now. Like Mihai, he only has to stay calm and patient now to reach his goals.
Further fantastic results from Jo Spindlers Team from last weekend can be read about here!
Race Recap from Coach Edith Niederfriniger:
Back on the top of the Podium in Spiez! Great work Oriana 🙂
Oriana Heer, only 6 days after 6th place et the 70.3 European Championship Elsinore, raced a sprint triathlon back home in Switzerland: Spiezathlon! The Swiss Powerhouse Oriana did amazing: in 1:06.52 she won her age group SW35 and placed 2nd woman overall! Very good job girl!
Emanuele Mutti, in preparation for his first Ironman race, raced the Oakley TriO Sirmione olympic distance (no draft) at Lake Garda in Italy: 2:07.52 for him and 5th place M25-29 (33rd overall). Very good result and excellent intense workout 🙂
Race Recap from Coach Ed Rechnitzer:
All smiles down the finishing chute says it all….
I had two athletes racing in Canada this weekend, one east, one west. Happy to report that both had really good races with no issues and both were on the mark for their training up to this point.
Big congrats to Eliane Raymond-Dufresne for a new course and run PB at 70.3 Tremblant! Hard work, consistency, resilience and a well executed race always pay off. Eliane is a full time Emergency Doctor who in addition to her regular work is highly sought after to teach and present at conferences. Despite the demands on her time – and namely her sleep – she somehow manages to keep her body going when most mortals would likely succumb to the crushing fatigue imposed by one of the craziest shift schedules I have ever seen. A real trooper. This race was a stepping stone towards the big goal to finish her first IM in Tremblant later in Aug. On sched’ girl!
Greg enjoying the moment with his two kids.
Big congrats as well to Greg Stevenson for two back-to-back podiums at the Trans Rockies Rundle’s Revenge race weekend in Canmore Alberta. Greg placed 3rd in his category in both the 25km MTB event (Sat) and the 12km trail run (Sun). Greg is one of those unique life long athletes who at 50+ continues to achieve, and to give semi pros as well as AG 10+ years younger a run for their money! Greg is spooling up for ITU Cross WC in Aug. Happy to say everything still on track.
Race Recap from Coach Michelle Barnes:
Amy nailing the bike at CDA 70.3:-)
Another strong weekend of racing for my athletes.
Amy Ellet as a fairly last minute decision decided she wanted to take on the hot & windy conditions at CDA 70.3 this weekend. Amy’s a total lifestyle athlete, loves to race anything hard for fun whether she’s fully ready or not. After a run of gravel road races , epic Waffle rides, hardly any swimming due a a chlorine allergy and minimal running, Amy still had a very respectable swim, a fantastic bike and held on for one of her faster runs off the bike in a 70.3! Amy doesn’t ever put pressure on herself or take herself too serious and I believe is a great role model for many Age Groupers as a poster girl for how to keep the “fun” in the sport, while still improving!
Colin happy to be off the bike at Tremblant 70.3:-)
Super dad Colin Raymond took the trip to Tremblant with his family as another crack at 70.3 after some issues on the bike and run in Oceanside. Colin’s swim training once again showed in the race with a fantastic swim, a 10% better bike than Oceanside and held on for a much better run! Great to see improvements from just a few months ago:-)
Joanie Heisey, a newbie to the sport and 70.3 decided to take on another 70.3, a regional championship race at 8500 ft! Joanie had a great swim, strong bike and even with some toilet stops on the run she still managed 2nd in her AG and qualified for long course nationals!
Race Recap from Coach Mateo Mercur:
Kyle finishing strong and with wife Rosa after the race.
Kyle Gardner got serious about triathlon when he came on board in March. 70.3 Coeur d’Alene was his first real test. Kyle has made massive gains across the disciplines and saw a thirty minute improvement over his time from the previous year. Kyle was able to put in one of the top age-group bike splits and then back it up with a well paced, strong run. I’m looking forward to seeing what Kyle will do at IM Whistler next month.
Bex’s booty from the June racing campaign.
Bex Fink was at it again with her world tour of triathlon! After returning from 70.3 Costa Rica, Bex promptly got herself out to 70.3 Coeur d’Alene and registered the day before the event. Bex’s racing campaign is an example of using competitions as training for fun and motivation. Bex met up with friends and had a race that she enjoyed and that she’s proud of. After a month of racing, Bex is going to get back to the long miles in her final lead-up to IM Whistler at the end of July. Go get it Bex!
Race Recap from Coach Brett Sutton:
Mariana running with gusto in Kitzbühel last weekend.
After being a little bit disappointed with the outcome of last weekends race, we decided Mariana would jump straight back in the saddle and race in Spiez. A great come back from being down but not out and a big step forward. Very proud of Mariana’s effort. Well done!
Race Recap from Coach Rafal Medak:
Well done Rafal on a great race in Italy.
Rafal Herman decided to spice up his holidays in Abruzzo region of Italy with a late entry to Ironman 70.3 race in Pescara. We got what we wanted, a great training for Hawaii on a hot day. A shorter swim due to rough sea condition was disappointing for Rafal but a 95 km bike course made up for it! With a fast swim and a very strong bike leg, Rafal was racing at the top of his AG and finished 4th in the always very competitive AG40-44. The most satisfying was to see the smile on his face on the run course to the finish line. It’s all about enjoying the experience and the journey!
Podium for Kat in Staffordshire last weekend.
Kat Renouf raced Ironman 70.3 Staffordshire as a preparation for Ironman Bolton in July. The objective was to put all aspects of the race into practice as we get ready for a long distance race later in the season. It turned out to be a very valuable race with many challenges that Kat had to overcome. I’m most satisfied and proud of the way Kat dealt with all of them, like a warrior. This experience was a good reminder that in a longer distance races, our fitness is only one part of the equation. While coming 3rd in her AG is a solid result, Kat is already focused on learning from mistakes to address those for the next race. Well done for the great effort!
Ready to tackle the OTTILO! – well done Ana
With the hot summer weather visiting the UK, competitors of the swim-run OTTILO race in Scilly Islands were there for a treat, a truly Mediterenean experience. Ana Berenguel Anter and her friend took on a challenge again in the race that they competed a year ago. The weather definitely brought more smiles on their faces and a lot of fun. In more competitive field Ana’s team put a very strong performance with 15 min faster then a year ago and finished in 8th place. It was a solid swim-run block as Ana prepares for summer triathlon races. Great job girls! Enjoy the recovery on the bike!
Summer have also come to Finland where Marko Väisänen was racing in Olympic distance triathlon on the back of a solid performance in the sprint race a weekend before. It’s very satisfying how Marko takes on board previous experiences and works on them. It definitely showed in this race where he backed up a strong swim with a very good bike leg in challenging windy conditions. After the race Marko knew it was a plan very well executed! The run was also very solid while we look toward main races on Marko’s calendar in the summer. Great job Marko! I’m very pleased with you effort!
Congratulations to all our athletes competing this weekend.
Trisutto.com online triathlon coaches are available to help improve your performance here.
Ready for action. Trackside at our Malaysian training base in Iskander Puteri.
As athletes prepare for their key races, thoughts turn to tapering. What, when and how?
Tapers are an individual thing, however one can be guided by the general principle that triathlon of all distances is an aerobic sport. Even sprint distance racing is a minimum of one hour in duration.
If we consider an Olympic distance, also commonly known as ‘short course’ racing, we are looking at a race that takes around 2 hours for the pro’s to complete – a time duration which is far closer to the time required for elite marathon runners to finish their event. Hence, going the distance in triathlon is paramount, even in ‘sprint’ and ‘short course’ triathlon racing. To do this to the best of ones ability requires being strong the last third of the swim, the last third of the bike, and for the last third of the run. If your chosen race is Ironman, then in addition, how can you be strong for the last 3 hours of your day, where for many the metaphorical wheels fall off?
The simple fact is most triathletes taper too much. They worry about being super fresh for a race, when in fact ‘rested’ is fine.
Feeling super fresh at the race expo, the welcome banquet, and on race morning can lead one to a false sense of expectation, and reality. ‘I feel terrific, let me at it! To only then find half way into the bike that the body says ‘I do not feel so fresh anymore!‘.
If you are an athlete who has a 7 – 14+ day taper leading into your race, this is an area you may want to examine in more detail. Rather than drastically reducing the volume from your program, we advise to reduce the intensity in the last 7 – 10 days leading into your race. Maintain some volume in your taper to keep your ‘aerobic engine’ topped up and ready for your big day.
Remember that fresh is only best if you are buying fruit. Even meat is better slightly aged!
Robbie Haywood is Director of Coaching at Trisutto, with over 15 years experience. He spreads his time between his home on the Sunshine Coast, Australia and the Trisutto Headquarters in St Mortiz.
Join Robbie at one of the St Mortiz Camps in June and July and in Cyprus in May.
The gracious Ed Whitlock broke another World Record when 85 years old. Photo Credit: Todd Fraser/Canada Running Series
Last weeks news of the passing of Canadian running legend Ed Whitlock, prompted the following reflection – Robbie.
In 2003 at age 72 Ed Whitlock become the first person 70 years or older to run sub 3 hours at the marathon, with a 2:59:10 at the Toronto Waterfront Marathon. At 73, he lowered that to 2:54, and last October, at age 85, he ran 3:56:33 at the Toronto Marathon, becoming the first in person over 85 years old to break 4:00 and taking 28 minutes off the previous 85+ record.
How was Ed able to achieve such amazing feats? As with champions from all walks of life, The Magic Comes From Within
Whitlock did practically all of his training in 5-minute perimeter loops of the Milton Evergreeen Cemetery, a short jog from his house. When asked why he chose that venue for training runs of up to four hours, Whitlock replied, “I would prefer not to run around in small circles day after day, but overall, taking everything into account, it sort of suits me. If it’s windy, I don’t have to face the wind for too long at any one time. If something happens, I can be home immediately. There’s nothing perfect in this world.”
Whitlock also defied convention in his approach to non-running activities, in that he did no stretching, strength training, or cross training. When he was injured, he simply stopped running until he felt able to resume his high-volume training. He followed no special diet, other than to eat enough to keep his weight up. Whitlock mostly ran in old shoes he’d won at races or had otherwise received; he said the racing flats he wore to break 4:00 at Toronto were 15 years old.
Whitlock said, “I realized in my late 60s that this silly objective of being the first person over 70 to get under 3:00 in the marathon was just sitting there waiting for someone. I thought it should have been done long before, but there it was, so I thought I should make an effort at it.” Runners World
Incredible feats are not the sole (or soul!) domain of sports. When trekking in the Himalayas, visitors are sure to experience local sherpas / porters carrying towering loads on their backs, their packs sometimes heavier than their bodies. A 150-plus pound pack on a 125-pound man, and the sherpas carry their packs up and down mountains, day after day, year after year.
How do they manage such feats of strength and endurance? Lengthy scientific experiments and study offer little light, and can only conclude:
What these sherpas are doing, from our perspective, is sort of unimaginable, even for athletes. In Western society, we no longer have a real handle on what humans can do physically because we’re so far removed from this level of daily work that we physically can’t do it anymore. They simply go. And they keep going. npr.org
Returning to the sporting arena, two coaches of champion runners that greatly influenced training methods, are Arthur Lydiard of New Zealand and Percy Cerutty or Australia.
‘It’s just a matter of understanding what’s necessary and to discipline yourself to do it.There is no need for a separate mental training program of affirmation and visualisation if it is inbuilt into the training program. There is nothing more confidence-building than the knowing of thorough preparation.’ – Arthur Lydiard
(left to right) Peter Snell, Murray Halberg, Barry Magee and Alan McKight training on the 22-mile Waiatarua Loop in NZ.
Likewise Percy Cerutty, who’s ‘Stotan’ philosophy sits at the core of his coaching philosophy –
‘I do not seek champions. I cleave to ‘triers’ who are sincere. The ‘lessor’ trying to become ‘more’ appeals to me more than the ‘arrived’ wishing to go further. It is the ‘overcoming’, not the ‘success of’ that is important. It is not the winning, it is the journey. It is not the ‘doing’ but the ‘trying’. All the world admires a ‘trier’ – and that is something we can all exceed at – to be ‘tops’ in being a sincere and punishing ‘trier’.
One must have tenacity, loyalty, be able to withstand physical hardship, know oneself, remain un-influenced by trends and dogma, and have informed intelligence.
To live this way of life is hard. It is not for weaklings. It is the way that is travelled by all the truly great ones. It requires strenuous effort of body and mind. Fail, is not in my dictionary. I’ve got a good dictionary and the words ‘fail’ and ‘failure’ have been ruled out for years. I don’t know what people are talking about who use that word. All I do know is temporary non-success, even if I’ve got to wait another 20 years for what I’m after, and I try to put that into people, no matter what their object in life.’ – Percy Cerutty
Percy Cerutty – Maker of Champions!
Returning to Ed Whitlock, one additional characteristic is also to be observed. Ed was renown for his modesty and simplicity.
“I never know what to say to people who say, ‘You’re an inspiration.’ What do you say to that? I’m not an inspiring person at all.”
Truly an example of The Magic Comes From Within
Athletics – How To Become a Champion; by Percy Wells Cerutty
Why Die? The extraordinary Percy Cerutty, maker of champions; by Graeme Sims
Robbie Haywood is Director of Coaching at Trisutto.com.
Inquiries about Trisutto Coaching Certification can be made to: firstname.lastname@example.org
The open women away in a clean start at Mooloolaba.
This weekend was the ITU World Cup, Open and Age Group race at Mooloolaba, Australia. For anyone who raced the 70.3 Worlds at Mooloolaba, the Open and Age Group course is a shorter version, with the bike course using only the out and back on the motorway to make a 40km bike. Being a non Olympic year the ITU World Cup was a smaller less international field with some up and coming younger athletes. The Open field was hotly contested by local athletes the next morning.
Andrea tears through the field on the run on a hot morning in Mooloolaba.
In the age group race Andrea Rudin from Bern, Switzerland, won her age group, placing a very creditable 14th female overall in what was a super effort from Andrea. The last five weeks Andrea has been training in the Aussie summer heat, and very dedicated and disciplined in her training. Her race showed good swim and bike improvements, with her run still being her weapon. The big breakthrough also was ‘taking a chance’ and going hard from the gun. Well done Andrea.
The swim exit in Mooloolaba, athletes make their way around the bay to the swim start for the point-to-point swim.
Race Recap from Coach Brett Sutton:
His never-give-up attitude saw Rei run his way into 4th place in Bueno Aires.
Reinaldo Colucci backed up his win in his home race with a 4th at the 70.3 in Argentina. He was dropped on the swim, and then had a tough day on the bike. His result was saved with a strong run. He continues his preparation for IM Brazil.
Race Recap from Coach Mary Beth Ellis:
A great start to the season for Scott with a podium finish in Florida.
Coach was very pleased with Scott Wright’s kickoff to the 2017 season blowing out the cobwebs! I look forward to working together this year building towards Ironman AZ. Race report from Scott:-
It was great to get out and race today. First time I’ve put all three sports together in a race since June 2015, and first sprint in more than 2 years. Several of the fast boys in Central Florida showed up today, but they all did the Olympic. Lucky me. The result was 3rd Overall (2nd AG).
On the front foot, Lisa enjoying the bike races as she prepares for her Tri-season.
Lisa Roberts competed in a pair of cycling races, with a road race and TT. Lisa dominated winning the TT with a big margin. In the road race Lisa said “we had a few surprise Scots show up for the RR to mix it up and make it a legit 81 miles of pain. Created some and responded to all attacks, but as is a triathletes fate in bike racing…outsprinted at the line. 🙂 4th place.”
The coaches are very pleased with Lisa’s early season racing and excited to watch her kick off her triathlon racing later this spring.
Race Recap from Coach Carson Christen:
Finishing strongly to a second place podium, well done Carlos!
On Saturday, Carlos Martinez took part in a 18km Trail Run as we continue to prep for the Mexican Duathlon season! Carlos placed 2nd Overall in the 18km race which included an 8.5km uphill, turn around and go back down! During the final descent and final 1.5km flat, he was able to catch and pass 10 other athletes before the finish. He is showing great running form and tactics, but mostly having fun before the real season begins! Awesome work, Carlos!
Podium for Mark at the 3 Day Cactus Cup Stage Race.
In Scottsdale, Mark Miller is using some good fitness as he took part in the 3 Day Cactus Cup Stage Race, taking 3rd Overall. Mark was in 4th place going into the final day, but was able to leave the brakes at home during the downhill race and made up enough ground to end up in 2nd place on the day, while moving up to the podium for the weekend! Great finish, Mark!
El Gardner flew home to the US from Germany to take part in the DC Rock and Roll Half Marathon over the weekend. In cold conditions, El did very well and just barely missed 2 hours, running 2 hours, 23 seconds. His goal at the beginning was to run sub 2:15, so this was quite the beating of that! While gearing up for Mallorca 70.3, this was El’s first half-marathon and we wanted to see how the training had been paying off! This also gave us the ability to run 13.1 miles at race pace, and work on nutrition and testing out a little pesky hamstring niggle the past month or so. Things went smoothly and it shows we are in a good spot. Way to make it happen El!
Cycling season is starting in Germany, and although his goals are the MTB Bundesliga and German Championships later in the year, Maxi Spahn started his season with some road racing down by Lake Constanz. Maxi ended up 4th on Saturday, and 3rd on Sunday on some flat/power courses. A good sign that our fitness is in a great spot, we just need to find some hills to use his very light frame! Great start Maxi!
Race Recap from Coach Christian Nitschke:
Congrats Hjordis (right) on a new 10k PB.., sub 40mins is just around the corner… 😉
Three new personal bests over 10km!
Last week two of my female athletes ran 10km races as test runs to see how much the run has improved over the past weeks. Hjordis Olavsdottir ran the Powerade-Vetrarhlaupi 10k run in Reykjavik last Thursday and could improve her personal best to 41:14 on a hilly course and quite cold conditions. We are working hard on breaking the 40min mark soon. This is what she wrote to me after the run:
“As you know this course is very hilly and that’s why I´m super happy about my time of 41:08 and that´s my PB for 10km so far. A flat course would have given me sub 40 I´m sure of that! I ended being third female and in front of girls that I´d dreamed of winning in a running race..”
I am excited to see her race when the Icelandic triathlon season starts as I am sure there is so much more improvement to come this season.
Cornelia Stähli ran the Schaffhausen 10k in Switzerland this Sunday and improved her 10km personal best by over a minute to 42:32, after less than 2 months of Trisutto coaching. I am sure she will improve her half marathon pb in Berlin in the beginning of April as well.
Distel Pipe improved his 10km personal best to 40:25 two weeks ago when he ran the Payerne 10km run. He backed up his run improvement with another strong performance at the Reusslauf Bremgarten last week, where he was almost as fast under very windy conditions. He will race his first Ironman this year in Zürich and is very excited about the improvements in all three disciplines.
From a coaches perspective it is really fun to see great improvements already early in the season.
Race Recap from Coach Edith Niederfriniger:
Goal Achieved; congrats Marco!
Marco De Leo was trying to qualify for the 70.3 Worlds 2017, which will take place at Chattanooga (USA) in September. And he did it! at the 70.3 Subic Bay Philippines he placed 9th M35-39 in a total time of 5:20.12. The conditions were really tough because of high humidity, temperature and strong winds, especially for the athletes coming from European winter it was impossible to adapt in such a short time. So, very well done Marco!
Working on her speed – a lung-buster for Martina!
Martina Dogana raced a fast and furious duathlon sprint at Manerba, Garda Lake – Italy: 1:05.24 her time over the 5-20-2,5km duathlon, which was 4th place female overall. It was a very good training effort for the best Italian long distance female athlete!
Giovanni Marion competed in his home race: Roma – Ostia half marathon and took home the finisher medal in 1:41.08! Good first start in the race season for him!
Unfortunately a DNF for Mirco Pulici at Barcelona Marathon. Indigestion problems the night before the race made it impossible for him to finish. He tried, but halfway through the race he had to stop. Let’s recover and move on!
Race Recap from Coach Bella Bayliss:
The first of a double header in Asia for Kate. Photo Credit: AsiaTri.com
Kate Bevilaqua raced 70.3 Subic Bay in the Philippines. Kate’s first international race since winning Ultraman World Championships Hawaii in November 2016. This race was just what she needed to start her 2017 season. The race was not the result she was looking for but it will have helped her for her next races, race number 2 next weekend. Kate is making her trip to Asia worth while with 70.3 Taiwan on Sunday. Kate will be ready for it.
Enjoying his duathlon racing; well done John!
John Stapleton raced the National Irish Duathlon Championships which incorporated the 4th Duathlon of the Irish West winter series. John had a great race and is sitting 2nd overall in his category going into his last race in the series in 2 weeks time.
Race Recap from Coach Dirk Neumann:
On the weekend Brian McGrath completed the Frankfurt Half Marathon. I am very please with his performance and a 5 minute PB – all part of his preparation for a May marathon. Brian’s summary below:-
Hi Dirk, first of all I would like to thank you and the Trisutto team for your coaching and for your professional support. Thanks to you I was able to improve my personal best by almost 5 minutes. I have never been fitter or was able to run faster than I can now. And that after only 6 weeks of training with you as my coach. Thank you.
It was a good race, the running conditions were perfect. Sunshine and 12 °C here and there a bit of wind to cool the body. The first km’s were good. My legs felt good and strong. The first 10km went by in a flash (45:44 min) without any problems. You told me I might have a small low around km 13. Well I did. It wasn´t that small of a low. It lasted until km 15. But after taking an energy gel it got better. I was astonished how ‘easily’ I could run the remaining race. I finished in 1:38:14. I never thought I could hold that pace over such a long distance. But I guess I can!.After the race I felt good. I was tired but not ‘dead’. Today I feel good. My legs know that they ran 21 km but they don’t hurt. No pain in the knee, hip or back.
Race Recap from Coach Mat O’Halloran:
First up season podium for Jong in the Philippines. Photo Credit: Jong Co
This past Sunday, at the Altritude off-road triathlon in mountains of Bukidnon, in the Mindanao region of the Philippines. Local resident Jong Sajulga was in action for his first race in 5 months. After a very solid early block of training, which was run and off-road focused, Jong managed a respectable 3rd place overall, behind 2 very talented local athletes. Now Jong’s training takes a focus towards the Boston Marathon this coming April.
First ever Half IM distance event for Joi; more to come!
On the same day, and also in the Philippines, Jakarta-based athlete James “Joi” Iskandar was competing at the Century Tuna Ironman 70.3 in Subic. One of the most popular venues for triathlon events in Asia. James actually came to Malaysia for a few days, two weeks before the race, to see coach Mat and sharpen up. He managed to dip under the 6-hour barrier, in his first ever half Ironman, by putting together a very consistent effort across all three disciplines and finishing strongly in the 2nd half of the run.
Race Recap from Coach Irene Coletto:
Mariasole and Marco celebrating post-race.
For Mariasole Ghidini it was the first experience at a Half Ironman distance, she choose a difficult one: 70.3 Subic Bay Philippines! She was able to conduct a progressive race without any hesitation and crossed the finish line in 6:33.29, which meant 5th place W 30-34! For sure the future will bring great satisfactions for her. Good job Mariasole, you’re ambitious and determined.
Race Recap from Coach Lisbeth Kristensen:
One of my athletes Victor Manrique raced the Ocean Lava triathlon in Tenerife, a half ironman distance, on the weekend. He had a great race and sent through the following report:
I am super happy with the race. My time of 4:25 was very good but what makes me the happiest is how I felt during the entire race. I was well in control, I never felt tired or out of breath and I never lost concentration. Nutrition was great too, given I always have stomach issues but this time around I manage to eat without any issues. I am super happy with the outcome. I still think I need to be able to pull out a better run on race day. But I am sure we will get there 🙂
Here are Victor’s splits:
swim (1.9km): 24min
bike (82km): 2:12:00
run (21km): 1:43:00
Overall time: 4:25:00
Congratulations to Victor on a great kick off to his 2017 triathlon season!
Race Recap from Coach Susie Langley:
Back on the Triathlon starting line in Wellington…, go Jane! Photo Credit: ATPhoto/Triathlon NZ
Wet and windy made for tough conditions this weekend in Wellington, and whilst most stayed away, nothing was going to stop Jane in her return to Tri racing. Racing the Scorching Events Standard Distance, Jane persevered finishing with a second place in her category. Onwards and upwards!
A PB for Nina at the Engadine Ski Marathon!
This weekend saw the running of the Engadine Ski Marathon, an event Nina Derron has had her eye on for a while now. The Ski Marathon had also captured the interest of Trisutto CEO, Tom Sutton. Therefore Nina’s instructions for the day were to go out and enjoy the event and of course make sure you finish in a quicker time than Tom! The Engadine turned on a super day and the event made for quite the spectacle. Nina finished in the very impressive time of 2:06 for the full marathon, fulfilling both goals in the process. 😉
Race Recap from Coach Mateo Mercur:
Blaine Egan came on board this winter and has already made major gains across the disciplines. This past weekend, Blaine got to test his new strength and speed at the Go Green St. Patrick’s Day 10K.
Blaine had a race plan and showed his flexibility and real potential as an athlete when he made the call on the course to modify the plan in order to accommodate the hilly profile of the race. He raced on feel, just like we train, and the results showed. Blaine ran a personal best by over six minutes and did so with the precision of a metronome. Awesome hit-out Blaine. Tip of the iceberg mate!
Congratulations to all our athletes competing this weekend.
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