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[11 Dec 2017 | No Comment | ]

Today one of my athletes asked my advice on which Ironman he should target for next season, Port Macquarie or Cairns. He pointed out that Port had 40 Kona qualifying spots, and Cairns had 80. He would stand a greater chance of qualifying in Cairns.
I agree, the chances are much greater in Cairns. But lets get serious, the people who take those qualifying spots are seriously committed. The way the qualifying spots for the World Ironman championship are divided up between the age groups, you have to be in the …

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[24 Sep 2017 | One Comment | ]

Persistence prevails when all else fails
Too many of us expect to achieve our goals, our targets, too soon. Patience is not all that common amongst the triathlon community. Most of us want it now. I’ve stated before, you can’t hurry biology. Improvement in endurance sport will not happen overnight, it’s a long term plan.
I used to train with a group years ago, in that group I met a guy who really was not your typical endurance athlete. You would not say he was a gifted athlete, but he loved the training, …

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[26 Jul 2017 | 2 Comments | ]

The best way to become a better runner is to run with the least amount of muscular tension in our bodies. The way to achieve this feeling is to stop analysing, stop the negative self talk.


If we approach each run session with the same mindset that a dog has when the dog washing gear is bought out, dread. You’re defeated before you run 100m. You’ve started with the wrong mindset. To use the “dog analogy” again, imagine the dog’s mindset when the lead comes out, and he expects to go …

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[29 May 2017 | 2 Comments | ]

When we sit in a restaurant chatting and waiting for our meal to be served, we can’t help following the waitress with our eyes as she carries out everyone else’s meal. When it’s our turn, and the meal is placed in front of us we feast on it with our eyes for a start. Just looking at the meal starts the saliva flowing.
Then as we eat our meal, savouring  each mouthful, our focus is totally on our own plate. We’re not looking at what the guy at the next table …

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[9 Jan 2017 | 2 Comments | ]

When ever possible I like to train with a group, it’s not always possible but the atmosphere is so good with a good group of people that it’s worth the effort to fit in. We all know triathlon is an individual sport, and there are arguments mounted that training totally on your own is good for your mental strength.
There is an opposing argument, it doesn’t matter how much “mental strength” you develop on the trainer in your laundry with the clothes dryer going, if you drop out of the sport …

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[8 Nov 2016 | One Comment | ]

They say, it’s not what happens to you in life, it’s how you react to it that matters.  When life gives you lemons, make lemonade. There are so many famous quotes regarding how we handle set backs, but very little information on how to actually “turn the switch” back from despair, back to happiness.
It’s unrealistic to expect to be gloriously happy all day, every day, especially on the day we race our Ironman. We all have ups and downs, highs and lows. It’s worth developing the skill of monitoring where …

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[1 Nov 2016 | No Comment | ]

I saw a good quote today – “If you quit once, it becomes a habit, never quit.”
When a new athlete joins the squad it doesn’t take long before their fighting spirit, their inherent toughness shows up. The people who have that killer instinct on race day, have it every day of their lives. It’s a way of living, it’s a way of thinking, in fact I believe that it’s beyond thinking. I don’t think there’s any thinking, or considerations of options.
A natural fighter, just behaves instinctively. For the natural fighter …

Training »

[27 Oct 2016 | No Comment | ]

I’ve just come home from Hawaii a couple of days ago. All the jobs I had lined up before I went away were still waiting for me when I came home. I treat my annual trip to Kona as a two week holiday, with one tough day. And it always amazes me how over a year I seem to forget just how tough that race is, it’s brutal.
At home in an average week we get up at 4.15am most mornings, and even on a rest day when we could sleep …

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[19 Sep 2016 | 2 Comments | ]


If we were playing a tune on the piano, we wouldn’t be hurrying to get it finished. We would turn on the creative part of us that allows us to “feel the music”. We would be playing each line of the music as well as we could. Our body would be totally relaxed and the performance would flow from our spirit, through our hands, into the piano keys and the music would flow effortlessly.
If we were dancing to a favourite piece of music, in a private place where the fear …

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[15 Aug 2016 | No Comment | ]


When I was seventeen I was always looking forward to Friday afternoon, the weekend. Looking forward to the next holiday, or the next big event in my life. Time seemed to move so slowly.
As I’ve gotten older I have learned to saviour each step along the way. Each Ironman build up with the squad we start out with sixteen weeks to go, it seems like we have lots of time. Missing the odd session comes easy for some, others know that every session is important and make sure they nail …