Category Archives: Blog

2XU DUathlon – St Kilda + Pier to Pub Results!

Comprehensive Program Strategies

Our squad fired on Sunday at 2XU race 3. Two overall race wins, AG race wins, AG podiums and first time success. The reason why our athletes succeed so regularly is comprehensive and flexible planning. While a large portion of the racing community were grappling with the changes from Triathlon to Duathlon yesterday, our athletes were ready to execute, regardless of the unique race conditions placed upon them. It’s a credit to the coaches and the athletes alike.

Performance Diagnostics and Implementation

Amanda Wilson took line honours yesterday in the OD race with a dominant performance. We have all watched as this athlete has transitioned from AG racing into  fully fledged professional racing. Her performance gains this summer are no surprise to the people behind the scenes. The last 12 months has seen Amanda complete an overall training and racing audit that forced change in her programming and is now delivering the performance gains we all hope for as athletes. Kudos to Amanda for a well planned and thought out winter of preparation work. Also big wraps for Amanda as she enters the world of coaching on a traineeship with ETPA. Amanda just coached her sister to a 7th in AG in the sprint yesterday. Congrats!

Notable mention to Declan Dooley, taking his first overall win in the sprint event yesterday. Declan turned on the leg speed in the second run to put 10 seconds into the field and in doing so stands himself on the top step. Congrats Declan!


Welcome back to racing to Damion Pingel as well – well done mate.
2XU Triathlon Series

Sprint (3.5/26/5)

Matt Sullivan, 1.15 – 2nd AG
Brett Jacobson, 1.32
Oscar Dart, 1.09 – 9th MElite
Michael Lacorcia, 1.26
Peter Graham, 1.32
Damion Pingel, 1.44
Melissa Wilson, 1.37
Polly Dhar, 1.51
Corey Webster, 1.22 – 3rd Junior
Jordan Chapman, 1.20 – 2nd Junior
Kodey Hodgson, 1.28 – 3rd FJunior
Gaius Robertson Christie, 2.31

SSV Sprint

Declan Dooley, 57.04 – 1st overall
Jack Mitchell, 1.01 – 7th AG
Ted Murphy, 1.00 – 6th AG
Ash Tonelli, 3rd SSV 12-13

OD (7/40/10)

Amanda Wilson, 2.13 – 1st Female Overall
Carl Fannon, 2.11 – 1st AG
Carolyn Tonelli, 2.40 – 2nd AG
Miah Franzmann, 2.30 – 2nd AG
David Deakin, 2.24
Des O Sullivan, 2.23
Mark Deagan, 2.25
John Shiels, 2.11 – 1st AG
Paul Scheffer, 2.44
Joe Michael, 2.28


Pier to Pub

Bassam Hallak, 19.52 for 1.2k and 1.38 for 5k
Michael Brennan, 25.36 for 1.2k and 1.57 for 5k
Jaci Testro, 22.11 for 1.2k
Nicole Donegan, 30.02 for 1.2k

Mountain to surf

Bassam Hallak, 41.13
Amanda Thompson, 35.55
Nicole Donegan, 52.21
Jaci Testro, 55.12
Two Bays Trail Run, 55k

Mal Joseland, 5.03 – 5th Male

Western Sydney and 2XU Race 1 Results!

Some great racing and results over the weekend!

da boyz

2XU series Race 1

Sprint – Draft Legal

Gaius Robertson-Christie, 1.02 – 4th Elite Junior
Declan Dooley, 1.04
Kodey Hodgson, 1.08 – 5th Elite FJunior
Oscar Dart, 55.49 – 3rd overall, 1st Elite Junior!
Ben McShanag, 1.05
Jordan Chapman, 1.05
Chris Owens, 58.11

Sprint – Age Group

Dani Jansse, 1.13
Matt Sullivan, 1.02 – 2nd AG!
Peter Graham, 1.15
Kane Southwell, 1.06
Rob Gashi, 1.10
Moira Pasquali, 1.40
Ahmed Mourad, 1.27 – First Timer!
Hunter Dean, 1.09
Brett Jacobson, 1.16 – PB!

whats next


Sam Satchell, 22.37
Nick Frisby, 21.47 – 1st M14-15!

full flight friz

Western Sydney 70.3

Miah Franzmann, 4.58 – 1st AG and Asia Pacific Champion
Dave Deakin, 4.52
Carl Fannon, 4.25 – 1st AG and Asia Pacific Champion
Carolyn Tonelli, 5.22
TEAM ETPA, 4.12 – 2nd Mixed Teams


ACT Sprint Champs (draft legal age group event)

David Gunn, 1.19
Wayne Heathcote, 1.34 – 10th M60-64

Challenge Shepparton 2017

Challenge Shepparton has been on the race calendar for many years… The 2017 edition did not disappoint. Well done and congratulations to all ETPA athletes and members who raced over the weekend. As you will see below we had a bit of everything this year; juniors rocking it, first timers, PBs, podiums, wins and comebacks!

pecial mention to our partners Bounce Health Group for going above and beyond as always! Your assistance helping athletes before, during and after the race was amazing – thank you for your support.

post race

In the half… Well done to Gary Nicholls on his welcome return to the top step of the podium! Also Amanda Thompson for a handy PB after a solid winter on the MT. Well done too, to the guys en route to Busso Ironman in three weeks. Special shout out to the first timers, Kate Baxter, Joe Michael and Marc primrose! You guys rocked it! .


And the classic… In what can only be called a dominance of the ETPA program we smashed a number of the age groups grabbing multiple podium spots. Well done to the two old school Coaches, Darren and Mat, on pushing each other to a 1-2 in their age group. Special mention to overall female winner of the classic event, Amanda Wilson. Amanda smashed a 4min k pace run out to take the win by 7mins, great effort.

Half Ironman

James Antonio, 6.06
Bassam Hallak, 5.39
Amanda Thompson, 5.21 – 5th AG!
Joe Michael, 5.18 – First Timer!
Marc Primrose, 5.38 – First Timer!
Gary Nicholls, 5.26 – 1st AG!
Shay McLeod, 4.44 – 3rd AG!
Ryan Dodson, 5.00
Kate Baxter, 7.56
Austin Parker, 4.49 – 3rd AG!


Aimee, Steve, Karyn – 5.29
Gaby and Alan – 5.56
Jamie and Rob – 4.37

Rob and J


Amanda Wilson, 2.37 – 1st overall female!
Darren Franken, 2.33 – 1st AG
Mat Tippett, 2.44 – 2nd AG!
John Shiels, 2.32 – 1st AG, 3rd overall!
Mark Deagan, 2.36 – 3rd AG
Anthony Cooley, 3.15
Matt Sullivan, 2.42 – 1st AG!
David Deakin, 2.58
Miah Franzmann, 2.54 – 1st AG!


Carolyn Tonelli, 1.31 – 3rd AG!

Well done to all the juniors who took on the kids race… Awesome work!

Kye Franken
Taj Dodson
Zac Dodson
Livvy Cavka
Olivia Kostadinovic
Sienna Kostadinovic
Hunter Deakin
Phoenix Deakin


Further afield we had Ella Walsgott who won the Hamilton 4.2km fun run and Damion Passlow who tackled Damion Passlow. Well done guys!

Ella Walsgott, 17.43


Ironman Malaysia

Damion Passlow, 13.50


Massive thanks to all out support staff and sponsors, without such a dedicated group of individuals and organisations working together we wouldn’t have the outcomes on race day we do!

Polly Dhar – Physiotherapist
Andrew Apolloni – Stonington Podiatry
Elite Swimming
Bounce Heath Group
Evolution Cycles

Bring on the rest of the season, ETPA athletes are primed for their best summer of racing ever.

Weekend Racing Results

Lots of podiums and PBs following a spring like weekend in Melbourne. Full results listed below… The season is fast approaching!
Tri Vic Duathlon Series Round Three


John Shiels, 1.00.24 – 2nd in AG
Mark Deagan, 1.00.47 – 3rd in AG
Matt Sullivan, 1.02
Mat Tippett, 1.03
Joe Michael 1.04
Declan Dooley 1.06
Kodey Hodgson, 1.08 – 2nd in AG
Ted Murphy, 1.11


Ash Tonelli, 40.20 – 3rd in AG

Tippett boys

Tahiti OTU Oceania Cup

Chris Owens, 6th ELite Men

Mornington Half Marathon

Jamie Edwards, 1.20.37 – 2nd Overall

podium bro

35th Annual Santa Cruz Triathlon


KJ Kroetch, 2:43:53 – 5th AG


Darcy McCarty, 1:10:08 – 1st AG
Erica Pan, 1:21:23 – 1st AG


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?

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


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.


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


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…


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!


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)


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.


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