• Training

    Goal Setting

    Why set goals? Goal setting is important to get the best out of yourself. Achieving progress is very difficult within having a goal to look towards. By setting a goal, you create accountability to work towards the task. It is useful to help get you started and to overcome procrastination. Having a goal provides a way to measure your progress. Goals can come in all shapes and sizes and are key to enabling us to endure. A classic example for me was completing university. The focus was on getting to the end of each year, to chip away at the four-year degree. Before I knew it, I’d achieved my degree.…

  • Bike,  Strength and Conditioning,  Training

    Cycling Prehab

    One thing I’ve learnt the hard way is that it’s easier to prevent an injury than to rehab an injury. In my mind when I used to think about strength and conditioning, it conjured up gym goers spending hours at the gym. So in my naivety I just neglected it, preferring to spend my time finding new routes outdoors. Fast forward a few years and I like to think I’m a little wiser having more time on earth. Strength and conditioning need not be a replacement training session in duration, instead, a little time regularly will keep your body in excellent shape. Have you ever got home at 95km, and…

  • Race reports

    NSW Club Champions – Forster

    The NSW club championships race was taking part 4 hours north of Sydney in a place called Forster. I arrived late the evening before the race and did a quick drive of the bike course before going to bed. I awoke well before dawn to get ready to race. I registered and got set up in transition just as the sun rose. My start wave was to be the 2nd one to go at 6:05am. I noted that there was a big swell from the storm the previous night. And just like that, we were racing. Swim Leg The swim was a rolling start, and I started mid pack. Running…

  • Staying aero to go fast on the bike
    Race reports

    PTC Duathlon Sprint Race

    I signed up for a sprint triathlon but with a couple days to go, due to poor water quality they changed the event to a duathlon format. I picked this event as a little tune up for a race the following week and came into it with no expectations carrying a lot of training fatigue. With a fairly relaxed start of 9:30am, there was no need for any early starts. Setting up in transition things looked quite sparse with only my bike and helmet needed. I genuinely had no idea how my legs would fair, but the goal was simple; just do the best I can. Run leg 1 We…

  • Race reports

    Nepean Race Report 2020

    When I think of racing in triathlon, images of warmth and sun come to mind, set around beautiful tropical waters. Nothing could be further from the reality of conditions for the Nepean triathlon. It was cold, wet and the freshwater lake to swim in isn’t appealing with its brown murky colours. With a strict no spectators allowed policy due to COVID19 restrictions, the check-in was a little different and had the feel of passing through customs at the airport. It was all very smooth and well-executed. After setting up in transition I was looking forward to putting my wetsuit on to get warm, but after looking around and seeing nobody…

  • Product Review

    Spring Energy Review

    In life, what you put in is what you typically get out. As I triathlete I spend a lot of time training each week, and thus fuelling to be able to keep backing up sessions is important. I’ve always subscribed to a more balanced diet, not eliminating any food types. I do love my carbs, but am also love the flavours from fats. So I don’t really have an opinion on all the different diets that are promoted to be the best for performance, only that you cannot go wrong with eating whole foods. Here’s some thoughts from my journey to improve my efforts on race day. Fueling while racing…

  • Race reports

    PTC Sprint Distance Race Report

    Racing Again! It’s exciting to do a triathlon after such a long break from racing. At the end of the triathlon season this year I’d decided to not race until late August or September to allow me to get on top of some injuries. But when events are being constantly cancelled, you wonder whether you’ll ever be able to toe the start line again. Although I did not taper, I was looking forward to testing myself out in a sprint triathlon at the regatta centre. Swim Leg It surprised me to have a mass swim start, but the field was small and quickly spread out. The wind was whipping up…

  • Training

    Being In the Moment

    How often have you heard a professional/expert talk about being present when training? To maximise the benefits from training being present and in the moment is key. Practising this skill also will aid you on race day. I’m going to use swim, bike and run in my examples as I unpack what being present means, but this skill set is not just limited to swim/bike/run. How To Practice Being In The Moment If the skill of being present is new to you, start by practicing while walking. Pay full attention to the experience, focus on the sensations you feel. What the difference small and large movements have while you walk,…

  • Race reports

    10km Run TT – Race Report

    Breaking 35mins (3:30/km average) for a 10km has been a goal of mine for some time now. With COVID-19 still in full swing, finding events to test yourself at are few, thus when the offer to join a small invitational event with the Delta run crew I jumped at the opportunity. Some of the best runners within Sydney are part of the Delta run crew and so I was grateful for an invitation. With many runners much faster than me, the opportunity provided all the motivation and people to chase that I’d need to reach my goal. They split the 10km run time trial into 3 waves. Wave 1: <40mins, wave…

  • Holding your breath
    Bike,  Run,  Training

    Improve Breathing for Better Performance

    Have you ever done a hard effort and noticed as time passes your breath gets shorter and shorter? At a certain point you slow, as you just can’t keep up the effort and it feels like you cannot get enough air in. An article produced by a group of researchers from Harms et al. in 1997 measured the blood flow to the legs during cycling exercise. Over time, as the breathing muscles fatigued, blood delivery to the legs reduced because the breathing muscles demanded it and as a result performance levels declined.  Thus, to perform at your best, being able to breathe efficiently is critical. http://lukejonestri.com/wp-content/uploads/2020/08/joined_video_abaccdf1488a4009aa0e6778d888ec09.mp4 Tips to Improve Breathing Be mindful…