Category Archives: Blog


ETPA All Schools Q&A

Jack Mitchell

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

I was riding only once a week on the weekend as a long ride but did a ride/brick during the week. I was swimming 4-5 times a week, including 1 with the local swim squad, and was running 3 times week, plus the brick.

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

My ride sets are just usually long rides with a group.

My brick ride sets were:

10mins warm run then spin then going into

1x3min effort at rpe 15/2mins spin float, with a transition as race day into running

2×200 MAX efforts/200m walk float.

Repeated from 2 – 4 times depending on the week.

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

This one’s a Thursday morning track set.

As follows: 10min warm up run then

4x400m efforts on 78sec/200m walk float, 1km easy jog, 4x400m efforts in less than 78sec/200m walk float, 1km easy jog, into 2x200m efforts on 35sec/200m walk float.

Finished with a 10min jog down.

4.  Tell us about your hardest training day?

It was a frosty morning wearing a few layers and the main set was 1min at rpe 13/16/19 x 6. My heart reached mid to low 190’s. I collapsed at the end of the last 1min was laying down for about 5mins. I was still breathing heavy during the cool down walk and was sore for days afterwards! A session I dreaded whenever I saw it!

Also, just recently the main set at one of our swim squad sessions was 15×200’s.

5. What does winning mean for you?  

Winning to me is executing my race plan under pressure, no matter the result. I know I will always be happy with my race if I execute my race plan with what I had that day. Obviously wanting to win or podium is important. Executing my race will always make me satisfied.

6.       What is your biggest tip for other juniors leading into their first triathlon?

Enjoy it!! Having fun and wanting to do it again is fundamental to a long-term relationship with the sport to guarantee longevity and no burnouts.

Results! Big Weekend at 2XU Series Finale…

What a great weekend down in St Kilda for the final race of the 2XU race. We had athletes racing over all distances with some great individual performances, comebacks, training days and podiums as well.

squad on point


Peter Graham, 2.35
Chris Scammell, 2.11
Ahmed Mourad, 3.05 – First Timer!
Shaun Miller, 2.49
Brett Jacobson, 2.36 – First Timer!
Penny Tomkinson, 2.47
Matt Sullivan, 2.11 – 5th AG
Amanda Wilson, 2.11 – 1st FOpen
Carl Fannon, 2.06
Carolyn Tonelli, 2.34
David Deakin, 2.26
John Shiels, 2.08
Gary Nicholls, 2.33
Melissa Wilson, 2.43 – First Timer!
Cam Atchinson, 2.18 – 2.18 – 4th M15-19
Wayne Heathcote, 2.54
Kodey Hodgson, 2.25 – 1st FJElite
Amanda Thompson, 2.29
Dale Phelan, 2.32



Jordan Chapman, 1.20
Ella Walsgott, 1.36
Declan Dooley, 1.19
Oscar Dart, 1.12 – 3rd OMale
Ben Lyons, 1.27
Angus Dart, 1.29
Nick Frisby, 1.23

darts and friz


Xander Schmitz, 55.38
Jaci Testro, 59.57 – 3rd F50+
Ash Tonelli, 49.37 – 2nd F12-13
Ruthie Kimpton, 54.22 – 3rd F40-49
Bevan Holder, 46.41


Also, Corey Webster completed the Murray to Moyne (he rode 300+km over the weekend)

Well done all!

From a Coaches Perspective: Stress

A thought on stress…

In a nutshell, stress is stress – no matter whether it’s from exercise or from lifestyle, and the more stress you’re placing on yourself from your lifestyle, the less stress you’ll be able to place on yourself from exercise. – Ben Greenfield

Age groupers should work with their coach to manage their loads

- Be realistic about your goals and time availability each week for training and other non negotiable tasks

- Plan each week in advance

- Plug in non negotiable work commitments, family commitments and sleep first

- Look for time pockets in each week where you are available to train and plug your key sessions in first

- In days and weeks of high stress train a little easier and a little shorter to accommodate for this

- Remember, for most of us training is a hobby that we enjoy and should be something we do for fun… keep it that way!

Jamie Edwards

ETPA Triathlon Coach

Geelong 70.3 2018 Results

Geelong 70.3 is one the great races on the calendar and always a big day for ETPA. A tough little course and generally some adverse weather conditions for good measure… but not the 2018 edition!

team ETPA


Great conditions and some great performances from the squad. Special mention to our first timer, Anthony Cooley, on a great day out and also all those who PB’d. We had some comebacks and a few podiums as well. Well done to Kelly Miller for 2nd and a world champs spot, Carolyn Tonelli, Miah Franzmann, and our mixed team.


Countdown is now on for rest of 2XU series, Challenge Melb, Ironman Port Mac and Cairns in June.

Happy training!


Michael Lacorcia, 5.15
John Dickson, 4.56 – 4th AG
Bassam Hallak, 6.20
Peter Graham, 5.42
Paul Scheffer, 5.36
Jason Sharp, 5.01 – PB!
Cam Atchinson, 4.53 – PB! – 7th AG
Anthony Cooley, 5.23 – First timer!
Kelly Miller, 5.09 – PB! 2nd AG and WC Qualifier!
Carl Fannon – DNF
Amanda Wilson, 4.39 – 6th FPro
Carolyn Tonelli, 5.19 – 2nd AG
Gary Nicholls, 5.33 – 8th AG
Anthony Egan, 5.14 – 8th AG
Joe Michael, 5.29
John Shiels, 4.46 – 8th AG
Mark Deagan, 4.43 – 7th AG
Marc Primrose, 5.26 – PB!
Miah Franzmann, 5.09 – 2nd AG
David Deakin, 4.48 – PB
Jess Baker, 6.37

Team ETPA – 4.36 – 2nd Mixed team
Amanda (30.29) / Robert (2.36) / Jamie (1.22)


Red Tail Ridge Trail Run Sat Feb 17th 2018 

10 km

Kleigh Hathaway 1:07:56 2nd AG
Mike Davis 53:37 6th AG

Half Marathon

Angela Kay 2:04:22 6th AG
Camille Gomez 2:17:24 10th AG
Stephen Banbury 1:51:34 5th AG

ETPA Juniors at the forefront of School Sport Victoria selections

Elite Triathlon Performance Australian is proud to announce that four of our junior athletes have been selected for the School Sport Victoria Triathlon team.  Kodey Hodgson, Ash Tonelli, Ben McShanag and Declan Dooley will all compete at the Australian Open Schools Triathlon and Australian Schools Triathlon Festival as well as the SSA Triathlon Championships in Sydney later this year.

Kodey Hodgson:

Kodey Hodgson

Kodey is a developing high performance athlete. Her work ethic in training is of a very high standard and we are seeing this translate into solid race day performances. As per all other juniors, Kodey mixes Triathlon with school, social and family. She does a remarkable job of combining all facets of her life in a sustainable way. Keep an eye out for Kodey as she develops into a truly high performance athlete. Her legs are still very new to the sport of triathlon and it is only a matter of time until she is winning events.

Ash Tonelli:

Ash Tonelli

Ash Tonelli comes from a great pedigree in sports performance. Her whole family are high performers and Ash is no different. Without a doubt, the raw talent Ash has will enable her to develop into a great athlete. Ash brings a great energy to our junior group training program and a fierce determination to succeed.

Ben McShanag:

Ben McShanag

Ben is still finding his feet as a triathlete but is always eager to learn and has a lot of fun with his training and racing. With a busy school and social schedule Ben pushed himself early in the qualifying season to accumulate points. This paid off with illness affecting the later part of his season. Enjoy the experience Ben!

Declan Dooley:

Declan Dooley

Declan, the Hockey playing Triathlete, has developed far beyond our expectation in only our first year of coaching him.  He is a surprise packet and is only now really understanding his own potential. This kid is a future star, keep an eye out for him!

This is a great outcome for our program and ETPA couldn’t be prouder of what our athletes are achieving.

The networked approach between coaches, athletes and our supporting partners at Bounce Health Group and Evolution Cycles contributes to the ongoing success of our athletes.

Want to know more about how we can help you achieve your goals? Call us now on 0414303464 and have a chat with Mat.

2XU Elwood, Glenelg and more… Weekend race results!

Epic Weekend on racing across three states!

We love sharing such a diverse range of results from a diverse range of athletes.

Great work all who donned the race kit this weekend, but also those that ticked the legs (and arms) over this weekend building for events later in the season / year!

National Series round two – Glenelg

Oscar Dart, 3rd Junior Male, 54:56
Kodey Hodgson, 27th Junior Female, 1:07
Ella Walsgott, 30th Youth Female, 46:42


2XU Elwood

Jess Baker, 1.34 – 2nd Athena
Gaius Robertson-Christie, 1.02 – 1st Junior Male
Declan Dooley, 1.07 – 1st Youth Male
Jack Mitchell, 1.14 – 5th Youth Male
Kodey Hodgson, 1.10 – 2nd F15-19
Wayne Heathcote, 1.29
Jordan Chapman, 1.11 – 3rd Junior Male
Michael Lacorcia, 1.12
Corey Webster, 1.15
Sophie Findlay, 1.19
Matt Sullivan, 1.05 – 3rd M20-24
Brett Jacobson, 1.20
Kane Southwell, 1.07
Penny Tomkinson, 1.28

gaius and jordan

Active Feet

Ash Tonelli, 41.46 – 3rd F12-13
Moira Pasquali, 57.06
Xander Schmitz, 45.46


Canberra OD (World Qualifier)

Wayne Heathcote, 3.00

Bridgewater Tri

Lucas Bell, 1.04

Bridgewater Duathlon

Melissa Phillips, 1.20



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