ALL

WARNING - NIPPLE SATURDAY HAS ARRIVED!

All runners know the day.....when you think the weather has warmed up enough to loose the heavy base layers.......but your a week early

@dan bullock @Kelly McLay @Clare Ratnavira @Damien Dau 

update

It was a solid 9F with windchill yesterday...winter is still here!
Kelly McLay . 1 week ago
๐Ÿ˜ณ๐Ÿคฃ
Clare Ratnavira . 5 days ago

Article

Watch me Tri: Part II – Still Tri-ing

I am quite certain you are not on the edge of your seat waiting for this update, but for the two of you (okay one paid follower) that may be wondering “How the Tri-training World Turns” for Kelly I thought I would give a little update. Update: Its still turning, at times spinning, but I am still tri-ing and the coun

Awesome effort Kelly ๐Ÿ‘Š
Damien Dau . 2 weeks ago
1
Thank you @Damien Dau - 61 days and counting - unless they cancel!
Kelly McLay . 1 week ago

๐Ÿญ๐Ÿฎ๐Ÿฌ๐—ธ๐—บ ๐—ฟ๐—ถ๐—ฑ๐—ฒ, ๐Ÿฏ๐—ธ๐—บ ๐˜€๐˜„๐—ถ๐—บ, ๐Ÿฎ๐Ÿฐ๐—ธ๐—บ ๐—ฟ๐˜‚๐—ป. ๐Ÿญ๐Ÿญ ๐˜„๐—ฒ๐—ฒ๐—ธ๐˜€ ๐˜๐—ผ ๐—ด๐—ผ ๐˜‚๐—ป๐˜๐—ถ๐—น ๐—œ๐—ฟ๐—ผ๐—ป๐—บ๐—ฎ๐—ป ๐—”๐˜‚๐˜€.

Well, that was a weekend full of 'new mum' personal bests.

I've quite enjoyed having a 'reset' on PBs. Although I'm very much the same person, there's a lot that has changed. I'm no longer in control of how many hours sleep I will get, my body is different, my family balance is different, my work life is different and therefore my training program is 'just different'.

The fine art of fitting everything in and knowing that there's a little person to come home to everyday that watches my every move! (And, what a welcome home committee it is!)

update

Woohoo Mama! Keep on going.  I am right there with you, 9 weeks to Ironman Texas & two littles waiting at home!
Kelly McLay . 2 weeks ago
1
@Kelly McLay you guys can train virtual together. Perfect! 
Damien Dau . 2 weeks ago
2
@Kelly McLay fantastic! Go Mama, what a journey ๐Ÿ˜Š๐Ÿ‘Š
Natalie Arnold . 2 weeks ago
1

Guess what dropped over the weekend?


Eat like Ryan Miller and Ash Thomo meal plans are now live on the website.


Link here--> www.ashthomo-nutrition.com/store/

update

@OBZ Lifestyle Athlete @emmarynne Work hard, work smart, push yourself, stay consistent, be patient and never give up! It takes time to build a better version of yourself. ๐Ÿ’ช๐Ÿ˜ƒ

update

Best Dessert options #1
.
.
My go to is YoPro ice-creams. Close to 100 cals per pop 10g of protein and no added sugar. They taste so amazing it almost unbelievable you are just eating yoghurt. Flavours include salted caramel, mint and mocha. Im a salted caramel fan. 


Can find these guys at any major supermarket.

update

Iโ€™ve seen these! Theyโ€™ll be in my trolley next time @Ash Thomo Nutrition ๐Ÿ‘๐Ÿ‘
Troy Archer . 3 weeks ago
@Bruno Lira looking strong ๐Ÿ‘Š
Damien Dau . 4 weeks ago

Article

Introducing a Mentor; Ryan Miller

@Ryan Miller makes training, competing and helping as many people as he can, look like a walk in the park. You'll notice his output is a reflection of the work he puts in, and what a tireless approach to work he has. He's one to follow, look to and learn from, because as you'll read, he's been on the move for a while, and he ain't about to

Epic @ActivePlace ... hey @Ryan Miller, any more clips and tips to training at home? I'm ready for them when you are ; )
Jay Woods . 4 weeks ago
@Ryan Miller look forward to seeing your advice to aspiring athletes 
Damien Dau . 4 weeks ago

Out for a run today? Get some guidance from our #run bottle. Sessions prepared by Olympic Coach Steve Trew. #running #triathlon #parkrun #parkrunuk  

www.swimfortri.co.uk/product/sft-intelligent-training-aid-drink-bottle/

SFT ITA Drink Bottle - The swim improvement specialists

update

These are great @dan bullock - do you have anything to stop my knees from hurting so much? ๐Ÿ˜‚
Troy Archer . 4 weeks ago
That's a great idea! I don't know how many times my session gets soaked and turns into soggy notes.
Natalie Arnold . 4 weeks ago

I had the best time cheering my friends on in the Burleigh Swim Run event on Tuesday. The adrenaline that you get from being on the start line!

I'm currently mid training for @ironmanaus in Port Macquarie. It will be my first endurance race back as a first time Mum and I can't wait.  I started with @parkrun and slowly worked my way up into some training again determined to listen to my body and have a positive attitude with all of my training. It feels different this time, perhaps it's the excitement of knowing my son will be at the finish line. Perhaps it is because I've got a few extra cards to balance this time round and I'm not as hard on myself as I used to be. I'm all about the journey and so far it's been a positive one.

Excited to hear what others have their mind set on this year? Consistent fitness activity, events or longer term aspirations? 


๐Ÿ“ทCaptured by @thesundaylongrun

update

This is epic @Natalie Arnold - I bet the energy there was electric too!
Troy Archer . 1 month ago
@Troy Archer it really was, perfect day for it too! Let's sign up for next year :)
Natalie Arnold . 1 month ago

Article

Be careful what you wish for…

Be Careful What You Wish For…. A light hearted look at how the green-eyed monster might rear its ugly head as you watch that great swimmer in the next lane to you. Sometimes the water might not be greener the other side of the lane rope. The next time you look enviously at your teammate who swims like a fish remember the downside f

A beautiful Saturday ride out towards the cane fields. How lucky we are to live so close to incredible scenery.


Back to back weekend 100km rides, 3km swims and 20km runs! Ironman training well and truly in progress ๐Ÿ˜ฑ

update

Training and solitude, and nature, ahhhh, so good @Natalie Arnold 
Troy Archer . 1 month ago
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@Troy Archer Thanks Troy, no brown snakes to get in the way on this ride! 2021 goal, get Tory out on a ride to the cane fields!
Natalie Arnold . 1 month ago
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@Troy Archer By Tory I mean Troy ๐Ÿ˜†
Natalie Arnold . 1 month ago
1
Hahaha @Natalie Arnold - i'll let Tory know you're going to hunt him down! Damn those brown snakes, I can't believe we both have brown snake encounters to speak of!
Troy Archer . 1 month ago
@Troy Archer just another thing in common :D
Natalie Arnold . 1 month ago

Our Sunday long run has turned into a jumping contest.

You have to have fun when youโ€™re running 20kms.

Longest run post bubs ๐Ÿ˜Š


#ironmantraining

update

Love the shot, what energy! 
Damien Dau . 1 month ago
This is so good @Natalie Arnold !!
Troy Archer . 1 month ago
So good! ๐Ÿ‘๐Ÿ˜œ
Iโ€™ve mentioned โ€˜Fly into Julyโ€™ active month to a few people recently so look forward to seeing more about that & catching up! 
Sarah Archer . 1 month ago
1
@Sarah Archer looking forward to catching up too. Thanks guys 
Natalie Arnold . 1 month ago

Know what makes a long indoor session fly by? Friends. Thanks @Scott Coey for keeping me honest. 

Across time zones, across continents, four laps up Box Hill...

#zwifttraining #zwift 

update

Team work makes the dream work !
Damien Dau . 1 month ago
1
Too much smiling.....want to see more pain !!
Damien Dau . 1 month ago
1
Training strong and hard Kelly.....eye on the prize 
Scott Coey . 1 month ago

As I made breakfast in prep for an early morning workout, I was surprised (and had a chuckle) at my daughters design upgrades to our butter dish; the whole family is training. Guess she was telling me to get after it. 

Itโ€™s the weekend; make it epic! 

#badassbutter #tritraining #motivationalmessage 

#badassbutter #tritraining #motivationalmessage 

Do they make this hat in kids size? ๐Ÿ˜#bettydesigns 

update

Do epic shit.... Love it 
Trent Allan . 2 months ago
1

If you have access to a pool this lockdown wonderful. If you need some dryland swim training guidance, this might help -https://www.swimfortri.co.uk/blog-standard/

update

Article

If you still have pool access, great

With Pools Closed here are 10things to focus on and help your swimming. Watch this for inspiration, a technically beautiful FC swimmer - Katie Ledecky Do this - our Mon and Wed Dryland stretch cords. Lots of sessions stored here from last year. Listen to this - FC tech podcast with Annie Emmerson who wa


K E T T L E Bells 

โ€”โ€”โ€”โ€”โ€”โ€”โ€”


- Kettle bell swings 1 min on 20 seconds rest 

   X 3 sets ( can increase as you get stronger)


- Kettle bell lunges 3 x 15 each leg , find a

   weight that challenges you for the 15 reps


- Goblet squat 3 x 15 - 20 reps , making sure 

   You go deep and controlled in the squat 


- T-REX Walk , landing on heals and rolling 

   Through up onto your toes 


- Dead lift , keeping back straight and head up 


- Kettle bell drag , keep the movement

   Controlled and back flat holding a plank 


- Weighted eccentric calf raises, Do this off a 

   a step to get a deep full movement ( can 

   with no weight and build up to keep it 

   controlled ) 

update

Epic! Thanks for sharing, @Ryan Miller 
Jay Woods . 2 months ago
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This is just what I need. Thanks @Ryan Miller 
Damien Dau . 2 months ago

If I only looked as cool as my avatar!! ๐Ÿ˜‚

update

Many pools now closed, need some dryland swimming? I filmed & saved all of LD1 stretch cord sessions- hope these help - 

youtube.com/user/swimfortri

update

Less pool time & more dryland training in 2021? Letโ€™s hope not but what are my dryland options? The topic of my @VEnduranceConference lecture last month. Now available onYT. Link - youtu.be/G_JYcrjr1x8

update

Less pool time & more dryland training in 2021? Letโ€™s hope not but what are my dryland options? The topic of my @VEnduranceConference lecture last month. Now available onYT. Link - 

youtu.be/G_JYcrjr1x8

update

Building Strength - Today's focus - committing to doing the little things I hate doing.  

My quads may be strong - but (and I am sure some runners can relate) my hip, gluteus, abductor, adductor & hamstring muscles are WEAK! And of course, my track record for self care outside of the set workout is waning. However, my EOY theme is tri-ing - so here we go. Plus, let's be real, its what I need to do to keep my body healthy.  

Sharing a quick little, glute/hammy burn with tiny spice of core, TRX rows ( @TRX by TCB desperately seeking creativity - please ) and touching my toes (check). Happy training!  

3 x 10 Hamstring Curl on Exercise Ball

3 x 10 Side Plank Clam w/Band (not pictured)

2 x 2-Minute plank w/10 Up-Downs per side  

3 x 12 TRX Rows

2 x 10 Single Leg Hamstring Curl on Exercise Ball

3 x 10 Leg Lifts

3 x 10 Resistance Band Side Steps (each side) (not pictured) 

#getafterit #ranlikekell #tritraining 

update

Awesome video Kelly... Love the workouts, the plank is my favourite
Trent Allan . 3 months ago
1
TY @Trent Allan - working on being a more compliant patient !!! 
Kelly McLay . 2 months ago
Hey Kelly, sorry for the slow response on this - I need to work out how to get the notifications through on email so I don't miss any @ mentions again! There's loads more you can do to with the TRX to target your glutes, hamstrings, adductors and abductors, I'll drop you a message with some ideas ๐Ÿ˜Š
Tom Cuff-Burnett . 2 months ago

Article

Introducing a Mentor; Dan Bullock

What do you do and how did you get into it?I'm a Swim Coach specialising in openwater. After a long career as an elite swimmer I switched to Triathlon in the late 90s and lots of people asked me how I swam like I did. I did not really know what to tell them. I knew a lot about swim technique having been fascinated for years but not how to teach/

I am a big fan of Dan and SFT and lucky enough to count him as a friend as well as my coach
Scott Coey . 2 months ago
๐Ÿ‘
Damien Dau . 2 months ago

Article

Introducing a Mentor; Ash Thomas

Being a Mentor is inevitable when you have what Ash Thomo Nutrition has going on. An athlete in her own right, Ash is in and around the sports elite on a daily basis, not to mention sharing a high performance lifestyle with partner; Ryan Miller. Constantly on the move, her experience and knowledge is tailored to guide those she work

Article

Mini Training Plan

So this has been a pretty popular yet simple training plan over the years to use in the run up to Xmas. I am going to progress it slightly so it has an added twist. Thanks to Mr Trew for the original concept. Join us in Italy in May if you fancy more of this kind of fun, challenging swimming on the Trew Training Camp. Try one of these

Article

The Christmas Silly Swim

The Swimming Silly Season – on the 87th 100m of Christmas my Swim Coach gave to me. 7 breaths per length….4 kicks per arm cycle, 25 strokes over 25m and a pullbouy between my ankles…. you get the idea…I called this article ‘Silly Season’ since it is the time of year when overly long swimming sets seem to take

"??????? ????? ????????, ??? ???? ? ??????? ??? ??? ????????."โฃ


Never give up. Never stop pushing. Your determination, your drive, your attitude has an impact on more than just yourself ?

update

Future triathlete in the making....
Damien Dau . 3 months ago
2
๐Ÿ˜ฎ agree with you @Damien Dau ๐Ÿ’ช
Roseller Recella . 3 months ago
1

Article

Introducing a Mentor; Andy Brodziak

andy brodziak is a Mentor for a reason. He isn't just willing, he's also able, and he sure does know what he's talking about. Andy carries a knowledge that can only come from being an athlete for 20 years and a coach for 15. He's not just an energised ball of movement that works with some of the best athletes around, he's a Precision Hydratio

Itโ€™s Wednesday- Get over the hump!! 

Actual footage of me so excited to leave for the pool this AM (this was the best image).  And double taking, is that the moon? As I left (it was).  

2400m swim โ˜‘๏ธ

baby fed โ˜‘๏ธ 

Onto run ??โ€โ™€๏ธ 

Send more coffee! #momoftheyear #getitdone


update

Kelly McLay is that a coffee in your boys hand.....maybe your coach should move the swimming to outdoor pools, no complaints then ? Scott Coey 
Damien Dau . 3 months ago
1
?? Damien Dau ...baby steps, Iโ€™m no ice swimmer although I do know a very talented one! And yes, ??โ€โ™€๏ธ Nothing like a baby & caffeine. Mom of the year...
Kelly McLay . 3 months ago
1

As pools reopen and swimming resumes here in the UK at least make sure you have a plan ! #openwater #triathlon #swimming #trainingplan 

The next best thing if you canโ€™t join us at our sessions, except of course www.sessioninabottle.com ? all good options shall we say ! 

     https://store.swimfortri.co.uk

update

Swim For Tri

Nov 30 at 6:16 pm