Author Archives: Jamie Edwards

World Champs Qualifer Q&A – Kelly Miller

The smiling assassin from Horsham is heading to the world champs! Check out some of Kelly Miller’s training as she gets ready for Chattanooga this week.
1. How many times a week were you riding/running and swimming in your 70.3 lead in?

At least 3 times for each discipline

2.       What type of power sets were you doing? Can you give us an example of one?

RIDE
3 hours mostly easy but include:
Include 1 x 15min hill repeat @E3 & 70rpm
Roll down float and 10min easy spin
Include 2 x 10min hill repeat @ E3 & 70rpm
Roll down float and 10 min easy spin
Include 4 x 5min hill repeat @E3 & 70rpm

3.       What type of run sets were you doing? Can you give us an example?

Run 60 mins on a Hilly course easy
Work all hills E3+
Then 30mins on the flat as a slow build to E3+
10min easy

4.  Tell us about your hardest training day?

Running to the top of Mt Williams in the Grampians in freezing conditions, 811m elevation gain, 23km run, very challenging getting to the top but also very rewarding

5.       What is your biggest tip for new Triathletes leading into a 70.3?

Break the race down, practice your nutrition and don’t forget to smile, soak up the atmosphere and enjoy the day

Kelly

World Championship Qualifier Q & A – Chris Scammell

Get an insight into Chris Scammell, aka The White Kenyan’s, training leading into the World Champs… Or any race for that matter. There is a reason he races at such a high level on a consistent basis!

1. How many times a week were you riding/running and swimming in your 70.3 lead in?

I’m currently running three times, riding three time and swimming twice a week. I’m very limited to the amount of training due to work commitments so I focus on quality over quantity.

2. What type of power sets were you doing? Can you give us an example of one?

I’ve been doing a lot of strength work mid-week on the mag trainer and hill repeats on my weekend long ride

For example

5 x (4 x 1min at E4 and 75rpm / 1min spin float with 5mins E1+ and 90rpm)

3. What are your peak power and FTP values?

Not sure of my current FTP value but before I started my lead in it was around 3.5W/kg with the goal of getting it to 4W/kg or above

4. What type of run sets were you doing? Can you give us an example? 

I have been doing a lot of speed work mid-week… 400m reps that lead into 1km repeats

For example.

10 x 1km reps / 1min walk float
2 each at 4:00/3:50/3:40/3:30/3:20 pace

5. Tell us about your hardest training day?

Depends what you mean by hard…

On paper, it could be a 4hr ride with hill repeats trying to hold power and grinding it out…

It could be walking out the door at 6:30pm in the dark with a headlamp and high vis vest to get a run set in or falling asleep on the couch with the kids at 6:30pm exhausted and finding the motivation to pull the mag trainer out at 8pm to get it done.
All training has challenges and results don’t come easy but if you want something bad enough you do whatever it takes to get it.

6. What is your biggest tip for new Triathletes leading into a 70.3?

Stay consistent in training, keep communication open with your coach, don’t overanalyze and trust the process. Results will come, and, remember to smile when you cross the finish line.

 scam

World Championship qualifier Q&A - David Deakin

Deaks loves to train… Check out what he has been up to leading into the World Champs!

1. How many times a week were you riding/running and swimming in your 70.3 lead in?

The lead in was across the winter training block so it was a combination of strength and power.

Typically 4 swims, 3 rides and 4 runs plus some gym work

2.       What type of power sets were you doing? Can you give us an example of one?

The 2 x 50Min TT efforts hurt, just learn to hang onto the suffering!

3.       What are your peak power and FTP values?

310watts FTP. Peak power, 1024 Watts

4.       What type of run sets were you doing? Can you give us an example?

Im a runner so like to get out and run!

4 runs usually
- 1 hr tempo run at E3 off the back of the big Tuesday bike session
- Recovery 40 min easy the day after
- Brutal track sets on a Thursday, sometimes up to 20km
- A long 1.5hr strength run in the hills on the weekend

deaks

5.  Tell us about your hardest training day?

Oooo Hard to say, had a time in Ironman training where I rang the coach in tears, and his only answer was.. now you’re ready! 

But in this block I think we had just done a 6hr hilly ride on the Tuesday and then did 20 x 400M efforts at track on Thursday.. I remember collapsing over the line at 15… the bike set in the afternoon wasn’t pretty..!
6.       What is your biggest tip for new Triathletes leading into a 70.3?

They say you keep improving for 10 years from where you start so, im 5 in, so still just a beginner.

Consistency and patience is key, just keep turning up and the results will come…

happy

World Championship qualifier Q&A - Carolyn Tonelli

Known as the crazy Doc to some here is a glimpse of what Carolyn’s training has been like leading into the 70.3 World Champs!

1. How many times a week were you riding/running and swimming in your 70.3 lead in?

Riding/mag training 3 times a week, swimming 3-4 times a week, running 4-6 times a week, up to 20 hours per week total.

2.       What type of bike sets were you doing? Can you give us an example of one?

A couple were 2x50min TT efforts on mag trainer, then run off bike on treadmill building to 3.45 pace, but I would often end up doing the midday 40 min tempo treadmill run also to utilise the caffeine in my system!!

3.       What are your peak power and FTP values?

294 watts, FTP 4.2W/kg

4.       What type of run sets were you doing? Can you give us an example?

Run sets were either 400m or 1k repeats.

Examples were 15x400m descending from 90 to 80 secs followed by 20 min tempo run, or 10 or 12 x 1k repeats, the aim always being 4min pace or quicker, but it depended how I felt on the day

5.  Tell us about your hardest training day?

This would have to be a typical Thursday:

6am track – 5×100’s, followed by 10x1k at 4 mins with 2 min walk float, then 20 minute tempo run followed by a 20 min cool down run
Then off to work
Run 30 mins on my lunchbreak
Then come home, sort out the household, then do a 1 hour evening mag trainer set at either a set heart rate/cadence, or 2 min max efforts.

That, or the 160k ride through the hilly countryside with the Ironman boys at the peak of their training, and me coming off 4 weeks of relative rest!
6.       What is your biggest tip for new Triathletes leading into a 70.3?

2 things:
1.Use some big training days to sort out your race nutrition plan
2.Trust the process- your coach will have a plan that ends on race day, so follow your program, and if you don’t understand the what/why/how, then ASK!

    tonelli

Run Melbourne

Racing this week saw a flurry of great results at Run Melbourne including a 13min PB for Bassam Hallak and a sub 80min time for Chris Scammell. In the US we had another first time Ironman finisher in Michael Rouse… Well done all!

XCR Ballarat 15km Road Race

Mathew Sullivan, 1.01

Run Melbourne

David Deakin, 1.28 (equal PB)
Bassam Hallak, 1.36 (13min PB)
Chris Scammell, 1.18 (PB)
Robert Kostadinovic, 1.42 (PB)

Ironman Canada

Michael Rouse, 14.15 (First timer)

canada

Presentation Night 2016/17

squad on point

What a night at our annual presentation night! Thanks to all those who attended.

As Coaches it brings us great joy to be able to celebrate the development and achievements of our athletes. This includes our beginners, first timers, juniors, high performance athletes and Ironmen and Women.

Thanks also to our staff that help make it all possible – this includes swim coaches, bike mechanics, podiatrists and physios.

staff

We also want to make mention to the partners and families that support the athletes… The journey is much better with their support.

wife of the year

Finally a thank you to our sponsors/partners for their ongoing support – Bounce Health Group, Evolution Cycles, 32gi Australia and Triathlon Victoria.

Well done to our award winners for the 2016/17 season:

Male Athlete of the Year – Oscar Dart
Female Athlete of the Year – Miah Franzmann
Most Improved Female Junior – Ella Walsgott
Most Improved Male Junior – Corey Webster
Club Person of the Year – Russell Webster
Best First Year Athlete – Carolyn Tonelli
Most Outstanding Performance – Oscar Dart
Most Consistent Athlete – Chris Scammell

Looking forward to the season ahead!

from the Coaches eyes

Cairns Ironman and Cairns 70.3!

A great weekend of racing!

Starting at the top with some standout performances.

In the 70.3 Coach Franken schooled most of the field in a well thought out hard man effort. Darren stopped the clock in a 4:24 and some change, coming 2nd in AG and 21st overall. Darren showed a lot of younger athletes a clean set of heels in the run. In fact Darren attacked straight out of T2 and the weaker less experienced athletes just couldn’t respond. If you ask Darren about it, he would just say “I used to run that way all the time.” Not a bad effort for a father, business person and coach!

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Likewise, Miah Franzmann again took the race on in full attack mode. Miah and Mat have worked hard together in the last six months making small adjustments to her program and trying to get a bit more out of her engine. It’s no surprise she is now beating people she has never beaten before and still mixing it across all age groups! Miah was 1st in AG and 20th female overall.

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A quick reminder of how hard these two work and their respective talents! Their cumulative age is 98 years! Miah would of placed in the top 10 in every age group, and been on the podium in all but three age groups! Darren would have also placed in the top ten in all age groups and would of only missed out on a podium in three age groups….mind you, only by 20secs in one of them!

Crazy Dr Tonelli had a solid day out. Suffering mechanical issues on the bike doc gathered herself and ran back into 4th in AG! Awesome effort Carolyn, well deserved top 5 finish…we forget its only Carolyn’s 3rd 70.3!

Special mention to Bethany Lloyd who smashed out a 5.19 on debut and placed in the top 10 in her age group. Watch this space!

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In the Ironman we had four more first timers. They all performed admirably and crossed the line with their heads held high. Well done to Andrew Jordan, Robert Kostadinovic, Sam Friedman and Peter Graham. You are now Ironmen! Not wanting to be left out, Bassam Hallack, posted a 50min IM PB – well done mate!

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Cairns IM

Andrew Jordan (First Timer), 13.01

Robert Kostadinovic (First Timer), 11.25

Bassam Hallack, 12.25 – 50min PB!

Sam Friedman (First Timer), 12.21

Chris Angwin, 13.04

Peter Graham (First Timer), 11.36

Michael Brennan, 12.07

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Cairns 70.3

Bethany Lloyd (First Timer), 5.19 – 9th F30-34

John Dickson, 4.58 – 4th M55-59

Dani Jansse, 5.16

Jamie Edwards, 4.27 – 7th M25-29

Miah Franzmann, 5.00 – 1st F50-54

David Deakin, 4.52

Darren Franken, 4.24 – 2nd M45-49

Carolyn Tonelli, 5.16 – 4th F45-49

Escape from Alcatraz

Bella Banbury, 2.29

Stephen Banbury, 2.06

Erica Pan 2.39

Tri for real

Camille Gomez 4th in AG – no times posted

Mike Davis 2nd in AG – no times posted

The Championship, Traralgon Half and Asian Cup!

Well done to all those who raced over the weekend!

Amanda Thompson tackled ‘The Championship’ in Samorin, Slovakia and came away wit PB swim and bike splits to finish 14th in her age group.

Chris Scammell dominated the 50th annual Traralgon Half Marathon to PB in a time of 1.20.23!

Chris Owens had a breakthrough swim performance over in the Asian Cup race in China and ended up 35th on a hot day.

Over in the US the crew were strong and consistent as always! They have had another World 70.3 Champs qualifier as well!
The Championship

Amanda Thompson, 5.33 – 14th AG

Traralgon Half Marathon

Chris Scammell, 1.20 – 1st Overall, PB!

Asian Cup, China

Chris Owens, 2.03 – 35th overall

Victoria 70.3

Christina King 5:49:20 Worlds spot!

Orange County Duathlon

Jerry Brown 1:03:37 1st in AG

Monte Rio OD

Cristen Clark 2:48:52 6th in AG
KJ Kroetch  2:55:59 6th in AG

Monte Rio Sprint

Sharon Barclay 1:35:10 2nd in AG

Sub 10hrs at IM Port Mac… Nathan Hill’s Race Report.

Ironman Australia 2017 race report through the eyes of Nathan Hill. Sub 10 and Kona qualification on the famous Port Mac course!

Read on to take the ride with him!

Race day:

I was up at 4:30, after having an okay sleep – I got around five hours and was fast asleep when the alarm sounded.

I was really excited, but very relaxed pre-race.  I was trying to take it all in.  I got right in amongst the crowd and tried to feel the energy.  I did my normal stretching routine and felt loose and ready to go.

Swim:

The rolling start was great!  The swim was fairly uneventful.  I went out pretty easy and really just cruised through it.  I didn’t feel the need to push and sat on a comfortable pace the whole way.

Upon exiting the water, I felt great.  I didn’t know my swim time (as I don’t start my watch until the beginning of the run) and wasn’t made aware of it ’til after the race.  In hindsight, I probably swum a bit too easy as the time was a bit slower than I thought it would be and slower than it felt.  Perhaps having not been in the water since Wednesday morning took a bit of the feel out of me.  Anyway, not a lot of energy expended.

Swim time = 57.02 (8th in cat. / 80th overall)

T1:

I had a great T1.  I moved through quickly and smoothly.

T1 time: 2.34

Bike:

I took it easy through the hills heading out, but not too easy.  I made sure I kept some guys within sight and slowly reeled them in, around 15km.  I spent the next 75km getting my nutrition in and admiring the scenery.  The first 90km felt like the easiest 90km I’d ever ridden.

I hadn’t ‘fired a shot’ at that point of the race and was confident of getting away from all the guys I was with in the second 90km.  My plan was to lift the wattage slightly after the hills, which coincides with passing the golf course.

For reasons not important here, that didn’t happen.

From there, the next 80km was a real slog.  This part of the race felt extremely tough and I just thought I was tiring, but didn’t think I should be.  I just wanted to get to the end of the bike and get running and hopefully I could reel some of the guys in on the run.

I kept hydrating and trying to stay cool.

I finished the bike feeling okay and still excited to be racing Ironman Australia.  I had no idea what the marathon was going to be like, but my legs weren’t as bad as I anticipated heading into T2.

Bike time: 5:18.44 (5th in cat. / 55th overall)

T2:

As per T1, I just got in there and got straight out again, without mucking around.  I had no mistakes and everything seemed to flow pretty well.

T2 time: 2.00

nath 2

Run:

As per the plan, I started out easy and just naturally let things roll.  I wasn’t concerned about pace, I simply focussed on my breathing and staying ‘in the box’ (in the moment).  It was getting pretty hot, but I was really diligent with staying cool with water and ice.

I was determined to keep running for as long as I could and only walk at an aid station if I absolutely had to.  I was also determined to ensure I ran up the hill every time (there is only one hill on the run course, which you run four times), rather than walk.  I saw a few people walking up and I knew I could pick them up, going up there.

I knew pretty early-on that this wasn’t going to be a quick run.  Only a few freaks were running fast, the rest of the field looked to be struggling, probably from the heat and the hills on the bike.

The first two laps were very uneventful.  I stayed at a really consistent pace and just let things roll.  I knew I could get to half-way without too many issues, but was prepared for things to get tough from there.  I decided to walk the aid station around 30km.  This was more a tactic than necessity, as I was going okay, but just wanted to settle everything down, by walking for 30-40 meters.  This worked perfectly, as I was able to get running again immediately and didn’t walk again for the whole race.

The final turn-a-round means there is 4km to go.  The first part is a false flat (back from Settlement Point) and once we went around the bend, it was into a really strong headwind.  I just put the head down and went for home.  I was hurting but at no stage did I feel like I was going to fall-apart.  I did have to pull-back a couple of times, but mostly kept the intensity up all-the-way to the line.

During the final 1km, I was pretty euphoric.  I hit the line pretty hard and was stoked about the race.

Run time: 3:27.22 (4th in cat. / 38th overall)

Overall time: 9:47.43 (4th in cat. / 38th overall)

I was delighted with the race.  I would have loved to have been on the podium, but it wasn’t to be.  On the upside, I finally fulfilled a dream that I have had for a very long time – qualifying for Kona.

I’m already looking forward to Ironman #10.  It’s a shame it won’t be on the big island**.

nath n2

**Note: Nathan could not claim his spot due to unforseen work circumstances. Next time! Well done mate.

Ironman Australia 2017

What an epic weekend of racing at Ironman Australia from the ETPA Racing crew.

We had four athletes on course, check out the results!

Chris Chatham – First timer – 11.33
Nathan Hill – 4th in AG, qualified for Kona* – 9.47
Kelly Miller – 3rd in AG, 28min PB – 10.58
Gary Nicholls – 2nd in AG – 11.42

Special mention to Gary… A spectator walked in front of him during the bike leg, which resulted in a collision and Gary came off his bike. In a show of true grit and character Gaz dusted himself off and rode the remaining 90km and ran the marathon… With a broken arm! What a fantastic effort – well done Gary!

gaz.. legend

*Note: Nathan didn’t take his spot
At world run Chris and Sarah smashed it and lots of fun along the way.

Chris Scammell – 36km
Sarah Holmes – 17km
And in the US, the crew had another awesome weekend of racing

San Dimas XTERRA

Chris van Luen 2:17:58
Raeleigh Harris 2:11:55 2nd in AG, 7th female

San Diego Sprint Du

Jerry Brown 1:03:07 1st AG