Spectacular Racing and Results to match!

Spectacular Racing and Results to match!

A great weekend of fast racing in Jersey with Nicola back in the thick of it and finishing on the Podium!

It was a big weekend for the Trisutto sutto crew, that included the amazing comeback of our Olympic Champion Nicola Spirig at the Super League. To prove again what a champion Nicola Spirig is, racing only 16 weeks after giving birth, in a format of 6 short fast races races in 24 hours. Just being able to participate is remarkable, however to be the bastion of consistency in every race and to finish on the podium at the end of the weekend speaks for itself.

Pepper took a couple of tumbles at Super League; heal quickly Barb! Photo Credit: ThatCameraman

Nicola was joined in Jersey by ‘pepper’ Riveros who unfortunately had a nasty fall in the practice round before it even started. Barb soldiered on taking part in day one, then in day two showing great courage saw her in a great position only to crash out on the bike. This was not her fault and the offending tape on the course was removed for the second and third races. We hope her injuries heal soon.

Super work at Ironman Italy…, congratulations Andrej!

On the Sunday Andrej Vistica hit the podium again with a great third place at Ironman Italy. This is his third podium in three Ironman races in a month for Andrej, a brilliant effort.

Race Recap from Coach Mary Beth Ellis:

Lisa breaks through with a fantastic victory in Madrid!

Winner Winner Fried Chicken Dinner for Lisa Roberts! She captured her first Iron Distance win this weekend in Challenge Madrid. She bested a tough course and all the competition with a monster race-best bike and run combination. At Trisutto, our team is confident this is the first of many long course wins to come. Congrats Lisa!

Race Recap from Coach Jo Spindler:

Congratulations Salim on a win in Mallorca!

This weekend added 2 more age group Champions to my squad: Salim won his age group at Challenge Madrid and Victor won his age group at IRONSTAR 226 in Sotchi!
Due to the hard bike course with almost 3000 meters of climbing, my race prediction for Salim was 11:26:17 hours – which turned out to be pretty close to his 11:20:34 finishing time. Swim went well, Salim did exactly what I recommended, got into a rhythm quickly, stayed out of trouble and focused on sighting. Bike went well, despite the tough course and a longer riding time, he had a new PB normalized power for an iron bike leg. Salim finished off the race with a very strong 3:17h marathon.

A great day in Sotchi for Victor.

Victor not only won his age group but also came 4th overall at IRONSTAR 226 in Sotchi. He had a super strong swim and bike, then struggled a bit on the run for the first 20k. But since it was a home race and his wife and many friends were supporting he had not much choice but to continue. Luckily he did, because he felt really strong again on the 2nd half of the marathon. Winning the AG was well worth the battle. Fantastic race, fantastic result!

A tough and worthwhile training day for Diana in Minorca, great work!

Diana did the Artiem Half Menorca Triathlon winning the women’s race. This race fitted perfectly into her preparation for Kona. It was a intense and very tough training day with not only 1200 meters of altitude on the bike but also a hilly (but very scenic) half marathon in Fornells. Great race, great outcome! And winning gave Diana that confidence for the big game on Kona.

Race Recap from Coach Ed Rechnitzer:

Scott digging deep at Augusta.

I had Scott Bradley racing at the popular 70.3 Augusta (over 3,300 participants) this past Sun, toeing the line with the likes of Andy Potts and Jesse Thomas. Scott emerged from the water in 19th and hammered his way up the line into the top ten. He held strong on the run, towards the end duking it out between 9th and 11th. Scott successfully fought back to take 10th overall. In his words – “Overall I’m pleased with the day. I felt consistent and in control of myself all day. No real bad patches. I know it’s current aided, but 3.20 back from Potts out of the water is a real highlight for me! “. We’ve been working hard on his swim and it is slowly paying off. Still more work for sure but he is on the up and up. Congrats and well done Scott!

Race Recap from Coach Robbie Haywood:

Chiin running strongly at Powerman.

Chiin-Hooi Tan raced in Powerman Denmark, a 10k run, 60k bike, 10k run format on a multi lap course. A challenging format for sure, and a 2nd in category and 4th female overall an excellent result for Chiin’s current fitness level, always finding something a little extra on race day 🙂

Steve Pressman raced in Ironman Chattanooga, and had an excellent swim, and bike combo. New race nutrition worked a treat – another convert to the chocolate on the bike during Ironman 🙂  Unfortunately not such a good day on the run for Steve, ending his day at mile 17, however the good news is the progress this last year, and really now is about putting it all together on the day.

Race Recap from Coach Perry Agass:

Memorable Ironman debut for Laura!

This weekend we had Laura Fidler take on her 1st ever Ironman at the integral Ironman Italy. Not really doing any specific Ironman training as such she was coming into this race in some good form, Laura gave a great account of herself and I was very encouraged by her debut performance crossing the line 13th overall and 1st in her AG in 10hrs, This athlete is one hard grafter and this is proof that dedication pays off, always progressing to be better, well done.

Carmen led from the go and had a great race in Cyprus.

Carmen Macheriotou is gearing up for her last 70.3 of 2017 so decided to pop herself into a little sprint race in Cyprus called the K1, she basically led from start to finish and postioned well amongst the Males also , good warm up well done.

Second place for Davina.

Davina Greenwell took on The Gautlet ( at Hever Castle / part of the Castle Series in the Uk) Davina last year won the super sprint here as her first ever Tri, she came on board with me in March so hasn’t been with me long but is progressing fast. Davina works very hard, gets her head down and does the work and this w/e she was rewarded very well crossing the line 2nd overall and only 10sec behind the winner, also the fastest female bike split of the day. Only her 2nd Middle distance race in just 12 months in the sport, showing really good progress a  fantastic result Davina well done

Race Recap from Coach Carson Christen:

Well done Maxi, quite a race!

Maxi Spahn entered a 54km MTB Marathon in Germany this past weekend. With some professional athletes lining up on the start line, it would be a great test of fitness. Maxi produced a great race, and he attacked the pros on the last climb of the race, and no one was able to respond! Unfortunately, with 5km to go, Maxi snapped his chain and was forced to run the rest of the route. During this time, a 40sec gap to 2nd place evaporated and Maxi was left to finish in 2nd place. A very frustrating end to an otherwise perfect race, but great on you Maxi for finishing the race (running with a MTB) and persevering to a podium place! Top step comes next week!

Jappas Du Preez is in the midst of a post-Ironman season break in order to recover mentally and physically for next season. But he had the urge to enter a small run race at home, and jumped into a 5k. Showing some good recovery, post-  IM Wales, Jappas ran a 17:30, finishing 2nd, and setting his 2nd best time since we started working together! Awesome work, Jappas!

Race Recap from Coach Mateo Mercur:

Patricia with her winner’s bouquet.

Patricia “The Germanator” Neubauer finished her triathlon season on a high at the Carpinteria Triathlon, a classic event in the Santa Barbara triathlon community. Pat’s instructions were to blast the swim and the bike, leave nothing for the run, and then run! The Germanator followed her plan to the letter and came away with a new best time for the Olympic distance, her first category win, and an overall women’s podium position, finishing third for the day. It was a massive season for Patricia. This fall and winter will be a run focus, and next year The Germanator will take on her first Ironman!

Jamie, ready to battle the men in the surf.

Jamie Christie drove down the coast from Los Angeles to San Diego to compete in the 70.3 Superfrog on a stretch of beach between the Navy SEAL training grounds in Coronado and the US/Mexican border. Jamie lead the women’s race out of the water, and because of the rolling start, she got to mix it up with the men on the 2 lap surf swim. Jamie kept herself in the fight with a solid bike, and hung tough on the run which challenged competitors with a mixture of hard packed and soft sand running. Jamie came to this event on a mission to earn a start at the 2018 70.3 World Championships. Jamie finished a respectable 6th in her category and was able to secure a roll-down slot to punch her ticket to South Africa. Well done Jamie. Get ready for a big year in 2018!

Race Recap from Coach Irene Coletto:

Ironman debut for Serena and she looks pretty pleased about it!

Serena Pruzzo: raced at  IRONMAN Cervia – full distance on Saturday. For her it’s was a first Ironman. Serena worked hard in all season for this dream. I’m so proud she finished the amazing race and she become an IRONMAN in 14:56:31! The way was tought with some obstacles but she never lost the willpower. Well done Serena!

Well done Stefano, a great race in Italy!

Stefano Curzio: raced at  IRONMAN Cervia – full distance on Saturday. We known during Trisutto Camp at Fuerteventura last winter. He had bad memories about his last IM. Bad feeling and physical difficulty. We did a specificy plan in this months where he training of quality. He arrived the days before the IM with load physical and mind. He did a perfect race, with fast swim and good bike, during the run he has suffered from adductor. He finished the race in 10:59.16 with solid performances. One hour less of his last IM! Stefano: we have achieved the objective!!! Yes!!!!

Race Recap from Coach Vassilis Krommidas:

Manos deserves a great thumbs up!

This week was the time of Manos Kelaiditis who compeet in Berlin Marathon. Despite the last-minute flight’s mishaps and cancellations, he managed to arrive late afternoon of the previous day of the race! Manos made a nice race, following the plan we had said despite the intense hip pain that emerged from the 16th km, resulting in a PB of 28 minutes with a time of 3:46!

Race Recap from Coach Rafal Medak:

Smiling faces on the podium in Spain.

This weekend Carolina Lanza traveled to her home country, Spain, to race a middle distance triathlon. She has been training very consistently and was looking to perform and show results of her hard work in the race. Carolina did exactly that: solid swim, a very strong bike and run to win her Age Group, 3rd women overall! It was a very satisfying to see her performing with determination and having fun at the same time. Carolina has done very well in creating balance in her life – managing a very demanding job, social life and training. I’m very happy and proud to see Carolina enjoying her achievement! Great job and keep smiling! (…and yes, Carolina earned her cocktails! )

This time is was about the family. Remy and Raffy enjoying their their time and medals! Well done boys

Hever Castle Triathlon was on the cards for Nicholson family this weekend. David didn’t give himself a lot of time to recover from the solid effort in tough conditions last Sunday in Ironman 70.3 Weymouth. However this Sunday was all about the family day out. Both of his sons, Remy and Raffy, were competing in triathlon too and Clare was their great supporter as always. David focused on making this race a good training day. He wasn’t feeling fresh but still put a very solid effort in all 3 disciplines and even racing tired still finished with a PB.Remy and Raffy did really well and had a lot of fun. What a nice way to spend a family weekend, sport and triathlon for everyone in a beautiful setting. As David wrote in his report, “it was very happy experience for the whole family”. It’s exactly what triathlon should be! Well done David for making this a memorable weekend for you and your loved ones!Now we focus on recovery and planning next blocks of training for what looks like a busy racing schedule for David.

Race Recap from Coach Susie Langley:

Pleased to see Tracey Horne pop herself into another local training race over the weekend with a good outcome. For Tracey it is all about learning to enjoy the process of simply swimming, biking and running again, without bogging herself down with any pressure of results! Every athlete needs to learn what works best for them! Good job Tracey 🙂


Congratulations to all athletes competing this weekend.

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

Racing the Clock: Ageing in Triathlon

Racing the Clock: Ageing in Triathlon

One of my athletes, Ashton, will be racing his first half-marathon after many years this weekend. He recently emailed me expressing some anxiety about the race. His email conveyed a broader concern that many of us face, the effects of ageing as we continue to pursue a life in sport.

With his permission, I’ve included an excerpt from his email, as well as my reply below. He wrote:

‘I want to let you know how I feel about the race this weekend and where I am at overall. I had a “wake-up” moment this morning in the pool. A moment where I looked at my current reality. When I read your note about going under 1:30 for a half marathon reality hit me in the face, and it is a bit depressing. I talk about qualifying for Hawaii, but I think when I talk about it, I’m thinking about the younger me.
I’ll be ok with all of this, even though this is a hard pill to swallow.  I need to face this reality, without losing my confidence as a racer.’ 

Like all athletes, we all want to get better and faster, often mentally holding ourselves back because we think age is a limiter to our performance.  Below is the email that I sent in response.

‘Thanks for confiding all of this in me. 
For starters, remind me of your age? 
Regardless of your age, none of us are getting any younger. It’s not just the ageing body, but also the family and professional commitments that place more demands on our time. That being said, there is hope. 

Racing long, especially off the bike, is about strength and endurance, not flat-out speed. Strength-endurance does not decline nearly as soon, or as quickly, as we age. Furthermore, racing long is about patience, experience, and wise choices – all of which come with age. Strength and endurance are best developed through consistency in training. This cannot be overstated, just look at the Kona course record, Crowie set it at age 38! 

One of the most important things that I say to all of my athletes is that consistency is the most important variable in training, not speed or volume.”

Taking all of this into consideration, your feelings about ageing and slowing down are understandable. It is a hard thing for many people to come to terms with, particularly those who’ve been high-performing athletes. I hope that I can help you deal with those feelings, and to give some perspective regarding the bigger picture – about your training and your ability to continue to perform, particularly at longer races. 

Recently we set some goal times and racing paces, based on your 10km performance, these might differ from what you could achieve in your 20s and early 30s. After the race you mentioned that you felt you’d be able to go faster with continued training. I agreed with the assessment. You have been training with me for two months at that point, which was enough time to get you to a good baseline. That race gave us a sense of where you were at, providing us with a good indication of your performance level. 

You will gain more confidence as you gain successful efforts under your belt. For now, look back on your training, recognize the quality and consistency that you’ve put in, and draw confidence from that. Then, get on that start line with a plan. Your plan is drawn from what I know you can do and what you’ve proven in your training and racing. Have confidence in the plan and then go out and execute it.  

Train hard and train consistently. Have a race plan and execute your race plan. These are the steps to take that will build your confidence.’ 

Ashton and his family.

Often age is considered a limiting factor in our performance, but mostly it is lack of consistency and race planning that inhibits great results. The beauty of endurance sports is that age actually works in your favour, as I mentioned it brings patience, experience and wise choices, things only gained from age.

As we continue with endurance training later in life, it is often other external factors that can inhibit performance, such as family and work commitments. These can effect our ability to train consistently, but they are defiantly not bad things! These external factors force mature athletes to train smarter, due to time restrictions, encourage balance, and give them a stronger desire to performance better, often lacking in younger athletes.

** Post Race update – Congratulations to Ashton who completed the Mansfield Half Marathon in 1:33 finishing 2nd in his category.

Mateo Mercur is a US based Trisutto.com coach available to help improve your performance.


Kenyan Day

Kenyan Day

Every year I experiment with training for one or two athletes in my squad – in swim, bike and run. If I find value in the outcomes, I then incorporate this into our athlete training methodologies, and pass this information on to our Trisutto coaches.

This experimentation also includes Nicola Spirig, who through trial and error I found responds very well to running only every second day, and very importantly stays injury free with this approach.

Nicola’s favourite run day is the Kenyan run day – a run day with at least two running workouts.  I also usually schedule a light loosen up swim, or an easy short spin on the bike – depending on the weather, and her mood.

With this approach of multiple runs on the one day, always followed by a day without any running, I have found a huge decrease in injury. This allows tendons, ligaments and bones to rest up to 48 hours before the next running day, and recover from the load that running puts on these.

On a running day our first run we try to recruit the fast twitch muscles fibers, using speed work, fartlek or hill repeats. This tires the legs in the first workout. We then back this up with a non-stop run later in the day. The athlete starts slowly and runs out the speed / hill reps done earlier in the day. If they build the pace of this run, they do so at their normal build run pace.

 Recruiting the fast twitch fibres via hill repeats.

This Kenyan technique I observed and incorporated into our training, where the last run of the day is always a non stop run.

Kenyan runners have the luxury of being able to train three times in the same day.  The additional third run is a ‘wake up’ run – an easy slow run / jog as the first run of the day. It may include some pickups if one wishes. This would then look like:

  • Early morning – A 40 minute slow easy run / jog.  Pick ups optional
  • Mid morning – A speed workout, hill repeats or Fartlek workout
    ** I may alternate between these on different weeks, choose the workout the athlete enjoys most, or simply choose based on the terrain available! 
  • PM – A non stop run, usually of 1 hour, starting slowly and very easily – but building to finish at race intensity.

I still believe in the long run, which for Olympic distance athletes does not need to be more than 75 – 90 minutes, and done 1 to 2 times per week.

For age group athletes who do not have the luxury of a midday workout, we may use either the two runs in a day Kenyan Day, or include a Kenyan Day structure within the one workout, like this:

  • First part – warm up, with easy pick ups
  • Second part – main set with speed work
  • Third part – warm down with a build run of around 4 km.

The build in the warm down clears lactate created by the speed work, when it is run at a moderate to medium pace.
* Nicola will also do this run workout during a typical training week. For her, the warm down will be 10 laps of the athletics track, at 15 seconds per lap slower than the speed she ran the fast intervals. 

The above applies to both short course and long distance athletes. The overall weekly mix is a little different with long course athletes, but they still do a Kenyan Day once every 10 days. I believe this is why our long course athletes keep their run speed – they do not train it out of themselves with a diet of run training of all long slow distance work. I also believe that hill reps develop speed, so we do not use hill repeats or track work, or Fartlek on the same day. There are few exceptions to this, but we always use hill repeats first in those exceptions.

It’s been my experience that when I structure runs in this manner that we see a huge decrease in injuries. Many years ago, I used to follow a one run a day training structure for my athletes, and run every day with track workouts on Tuesday and Friday at 5pm in the evening. The results were very good, but we had 50% more injuries than using the above approach.  We also achieve a higher rate of consistency in our program, maintain speed of the athlete, while incorporating the volume required in an aerobic based sport.

For those asking, yes treadmill is fabulous for build runs, especially for the last workout of a Kenyan Day – but that’s another blog.

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