Media | Luke Jones

lukejonestri

Enjoying the country side 👍 was pretty cool see

Enjoying the country side 👍 was pretty cool seeing some geothermal pools as part of the Taupo 70.3 course.

You can’t put a limit on anything. The more you

You can’t put a limit on anything. The more you dream, the farther you get — Michael Phelps

Spending time regularly in the water is key to improvement. If you’re only going to swim 2hrs a week, its always better to swim 3 x 40mins rather than 2 x 1hr sessions. Jumping into the water regularly encourages a better feel for the water, which helps to make you more efficient.

Developing a feel for the water takes regular swimming over time. So I’ll just float here a bit longer.

Pacing is one of the easiest things to get wrong.

Pacing is one of the easiest things to get wrong. Going too hard is such a common mistake to make.

Practicing different paces during training is the key. Learning what different intensities feel like, and dialling in the right pace come race time.

Checkout my latest blog on triathlon mistakes. Link in bio.

https://lukejonestri.com/2020/01/18/triathlon-mistakes-to-avoid/

In truth it’s not the 1%ers that really makes th

In truth it’s not the 1%ers that really makes the difference for most people. Instead focus on the daily consistency, ticking off the major things.
For triathlon that is simply swim, bike and run. The final 1% is the icing. If you bake a nice cake, you don’t need icing, for it to still taste pretty amazing.

Performance is much the same. Don’t get too caught up with the million things you ‘should’ be doing, and being too time poor to get your baking sorted.

What doesn’t kill you makes you stronger.. so th

What doesn’t kill you makes you stronger.. so they say.

Attempted my first ramp test today on @gozwift definitely feel it’s a better way to test your FTP as it takes pacing out of the equation, so should provide more consistent results.

I added a v02 session post test to keep the intensity going. Trying to raise that ceiling to give some room for my bike legs to grow into. A couple times I considered stopping but somehow I got it done ✅
But now that the session is done, I think I’ll just rest here... 😴

Running 5km has got to be my favourite race distan

Running 5km has got to be my favourite race distance. It can be as tough or easy as you want to make it.

There’s a variety of ways to attack the distance, negative split, progressive get faster each km, tempo, flat out, easy pace. Whatever your choose the distance provides great stimulation for improving fitness. I believe lessons from 5km races can really help with endurance racing too!

After taking the first token at parkrun today I thought it fitting to write a blog about running 5km faster. Check it out (link in bio): https://lukejonestri.com/2020/01/11/run-5km-faster/

“It always seems impossible until it’s done.” – Nelson Mandela

I remember thinking not very long ago riding 40km in under 1 hour seemed nearly impossible. A huge goal for me to shoot towards. I remember not reaching that goal on a fair few occasions, and somehow it seemed even harder. But I’ve now done it a few times, and I now know that it is possible.

Unless you give something a go, even if it seems impossible you’ll never know whether you could have done it. It’s always better to have tried and failed to not even attempted something in the first place.

“Planning without action is futile, action witho

“Planning without action is futile, action without planning is fatal.” – Cornelius Fichtner
Last year I did my first bike tour in Qatar of all places. 160+km through the desert. It’s something I will never forget.

Planning to do some bike events for 2020 for some motivation such as a bike tour race. It’ll be a bit of fun rubbing shoulders (literally) with some pure cyclist and trying not to get spat out the back 😆

Where are you planning to go on a bike?

The recovery run 🏃‍♀️🏃‍♂️🐕 it

The recovery run 🏃‍♀️🏃‍♂️🐕 it can be easy to get carried away after a warm up, but enjoy the easy pace and let your body rest. Be disciplined (even if you feel good), allow yourself to continue the recovery process as it’s important.

There’s plenty of time for harder training in the future. Constantly training without peaks and troughs in training load generally leads to plateau in progress.

Thanks @yanyanbliss and @indiethesuperbeagle for the company and chat.

So often (like today) I feel like the guy on the l

So often (like today) I feel like the guy on the left of this photo... sinking and thrashing.

When I feel like this after a warm up and I have some longer reps planned I like to split it into smaller chunks. IE 400m into 2 x 200m or 4 x 100m with 5-10 sec rest. This just allows me a quick reset and helps my swim improve my form.

After all swimming is very technique based, and practicing the right motor patterns is very important. Give it a try next time you’re at the pool!

It’s often the simple things bring so much pleas

It’s often the simple things bring so much pleasure. For example a chocolate bar 🍫 after chasing your mates up a solid climb 🚵‍♂️ Thanks @james.ic @neilsonwagon and co for the company this morning! 👌

It’s reported to take 10,000 hours to master som

It’s reported to take 10,000 hours to master something, which cannot be done in the short term. It’s the small steps you take each day which count.

There’s no short cuts to mastering something, as much as I’d love one. It’s all about just constantly working at it, which actually makes achieving your goal all the more rewarding. Whatever your goal for 2020, I encourage you to just spent a little time each day working at it.

In time looking back on the results of daily small, seemingly insignificant steps, you will see giant leaps in improvement.

For me it’s head down and getting on with it. I’ve still got a lot of improving to do!

Give your best to the challenges. And what you wil

Give your best to the challenges. And what you will get is even better. — Ralph Marston

Doing my best is always the goal. But for whatever reason sometimes it’s harder than others to actually achieve.

The Wollongong triathlon last year, is definitely the race I was most proud of. I gave absolutely all the energy I had in the moment. The light bulb moment of realising what I was capable of, I’ll never forget.

It’s never about just winning, but about being honest with yourself and learning what we can do. #nohumanislimited

Don’t worry about what everyone else is doing. J

Don’t worry about what everyone else is doing. Just work hard, focus on improving and build on yesterday’s (last years) hard work. Don’t forget to stay humble! — unknown

Happy new year!! To start off the new year I ran with @james.ic @yanyanbliss and @jamesmahon79 to do a double parkrun. The challenge was running to and from each parkrun, this racked up over 25km in the process.

Hopefully this is the start of some consistent running for 2020. Looking forward to what a year of hard work and focus will bring!

What a year 2019 has been. It’s been the most fr

What a year 2019 has been. It’s been the most frustrating year I’ve had, but through the challenges I always tried to make the most of what I could do. I feel I made great progress within triathlon this year, and am always moving closer to my goals. In February I’m going to have a go at achieving one of my goals: breaking 2 hours for an Olympic distance triathlon.

End of the year / start of a new year is always a great time to motivate you to think about setting goals. Check out my latest blog for tips on goal setting (link in bio).
.
https://lukejonestri.com/2019/12/31/smart-goal-setting/
.
.
“Shoot for the moon, even if you miss you’ll land amongst the stars” ✨ Happy new year 🥳

5 small wins a day leads to 1850 wins a year. Cons

5 small wins a day leads to 1850 wins a year. Consistency breeds mastery. — Robin Sharma

Completed the #festive500 today. It’s amazing how quickly the kms add up when you just keep doing a bit each day. The goal at times can seem overwhelming, but the key is to just keep chipping away at it.

With not long till the end of the year, it provides a great time to think about what you want to achieve in 2020. What are you going to work towards each day?

Thanks @jamesmahon79 and @yanyanbliss for the company this morning!! 📸 @jamesmahon79

Load More... Follow on Instagram

Copyright © 2019 Luke Jones

Free Training PlanSign up to the newsletter and receive a free training plan.

Stay in touch, including tips and training sessions to improve