APRIL RESULTS

Solid results from the team this week, 100% simple recipe of consistent efforts cultivating rewarding performances

SEVEN MILE BEACH OLYMPIC DISTANCE TRIATHLON

Craig Shepherd taking 2nd overall in 2:02, behind one of Australia’s best AG elites Hayden Armstrong. Quality.

NSW STATE SWIMMING

Ethan 4x50m relay team Terranora representing North Coast placing 4th in the final

CHALLENGE MELBOURNE


Andrew Smith on 5:13 looking good for IMOZ 


Holly steers - 5:50 on her first attempt after coming on board only 6 weeks ago, targeted training and overcoming injury doubts. You nailed it Holly

MORETON BAY TRI

Loch Newman took 4th to claim his 3rd place overall in the Nissan State series 7-9 years

GOLD COAST TRIATHLON

Hamish placed 3rd to take his first podium - Well earned


TEAM RESULTS STACKING UP

SCHOOL SPORTS AUSTRALIA NATIONALS SELECTION

Congratulations to Lomani Newman. Heading to the School Sport Australia National Triathlon Champions. Mani has been selected to race on the Interstate Aquathlon Team 

TWEED VALLEY TRIATHLETES - FASTEST INTERMEDIATE MALES

Fastest Male times for the season over TVT Intermediate Course - 250/7/2

1st Xane Bowen 26:25

2nd Jet Tunsted. 27:10

We set goal times for the season and broke it down / both boys smashed it 💪🏽

TWEED VALLEY TRIATHLETES - FASTEST FEMALE

Marnie Buckley 

Fastest Female - Senior Course 500/14/4.

Marnie started the season with 58’s. Has been training with purpose and consistency. Season final race in 55:29 

TRIATHLON QLD DEVELOPMENT - SUPER SPRINTS

The Junior Team belted out some super sprints today with Triathlon Queensland’s development day. Fantastic endeavour. Little legends 🤘🏼

BILL CHAFFEY AWARD

Lochie Newman received the Bill Chaffey encouragement award. When you line up kids 4 years older than you and try and stick it to them that’s endeavour alright. Such an honour for all of us to race with Bill at Tweed Valley Triathletes


TWEED VALLEY TRI MITES

Fastest Times for the season awarded to Hammer and Lomani. Tweed Valley Tri Mites Course.

COFFS HARBOUR TRIATHLON - KIDS RACE

3 way clean up Coffs Harbour In 8-10 years with 135 competitors we had .. Lomani 1st girl. Ethan 3rd lad and Loch 4th (8yrs old). Ethan in picture has had a breakthrough performance in the pipes and he’s incredibly deserving. Awesome reward for effort for all 3

SEVEN MILE BEACH TRIATHLON TASMANIA

Craig Shepherd went wire to wire taking the win over the sprint distance.

30KM TRAIL RUN - TASSIE TRAIL FEST

A stretch goal was set to restore Ange Ednie’s walking ability and mental health - 21km Trail Run Tassie Trail Fest. The journey saw her running again only to break a shoulder. From the darkest place she fought back and yesterday accomplished her goal - not only completing the event but getting some bonus K’s due to a few course deviations - 30km .Absolute endeavour. I’m honoured to have witnessed this accomplishment t Kudos to the whole team - Craig -  BNT , Jeremy - Summit , Lisa - Osteohealth. Dave - Husband / Legend

IRONMAN AUSTRALIA TEAM

Andy, Jo and Megan from Albury have been busy in preparation for IM OZ. I caught up with them whilst in Albury back in Jan whilst thy were in early stages. A lot of volume and quality has been banked since. Each of them I have had face slightly different work depending on their individual physicality and mindset. Over the long weekend they cranked out a 4 day home training camp. It was great to bank that work as a launch pad to establish what needed to be done through the last 8 weeks of prep.

Not far away away now with IMOZ May 5.



























































































VICTORIAN AQUATHLON STATE CHAMPIONSHIPS

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Megan Clarke has been started the second half of her season with a Victorian State Championship Aquathlon win in the 20-29 Age Category

Last year Megan punched put a spate of sprint races, capped of by Challenge Shepparton half Ironman.

She took a short break over December to rest and has been back with new vigor as she preps towards Ironman Port Macquarie.

A credit to her training consistently and ever improving run leg.

Megan also backed up the following morning with the Sprint Distance at Albury which became a Duathlon due to water conditions.

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TASMAINIAN SPRINT CHAMPIONSHIP TRIATHLON

Tasmania has a way of doing things tough. The State Championship Sprint Distance Triathlon course features an ocean swim, multi lap / hotdog turn surge bike course and a run over sand dunes to include a trail/ beach battle.

Craig has a great day coming first out of the water and duelling a few to find a 4th overall and Podium position for his Age category in 2nd.

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SUPER SPRINT RACE WEEKEND - AUSTRALIAN YOUTH AND JUNIOR SERIES R1

RACE REPORTS FOR KENSHO ATHLETE XANE BOWEN - YOUTH B - 12 YRS

Exciting stuff at SSRW day 1 was the 1500m. 
Xane ran a 1k PB pace for the 1500m - that’s what we came to do 💪🏽 - Level up

Perfect conditions st twilight. Big screen, pristine track and this was a screen shot sent to me by supporting squad members watching the live feed back in Murwillumbah.

Day 2 at SSRW - Hyper Sprint Tri / Aquathlon 
Xane accomplished 2 complete performances- Solid start to finish with some sprint finishes 😵. Our game was tested leading into the Aquathlon after the lad near ripped his whole big toenail off 😂. We made just adjustments and used the pain as a secret weapon 👌🏽 Xane full credit absolutely bulldozed through it racing it 100% to his potential.

All skills on display and tested via this racing format. Excellent work 

Day 3 / Wrap

Event 4 - Mixed team relay - Each team member completes a hyper sprint tri in relay format- Xane went faster than his solo effort yesterday.

Event 5 - Ultra sprint final - Longest event on the schedule. Xane got himself in a group of 3 on the bike which was great to experience the tactics of draft legal racing. Grit his teeth through the final run finishing sprinting to complete the SSRW. 
The goal in preparation for this event was 100% about racing to potential. With racing against the best from around the country overcoming the pressure would be where we focused our practice in lead up races and training. The preparation journey showed some remarkable shifts in race approach and execution .. a spate of personal bests. By the time we go to SSRW it was a sealed deal that Xane had built the armour to execute well. 
A champion effort by Xane who should be well proud of his development. 
Big thanks to support from the Jnr Team in M’bah / Parents make the difference. To our club Tweed Valley Tri - The opportunity to race weekly.
Coast Cyclery sponsoring Xane via some race wheels to loan and more to the point ongoing legendary support and advice. Cannibal that suit is mint.

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KINGY TRI - JUNIOR TEAM

The Junior team lined up at Kingy Tri yesterday. Always a good crowd of competition.. just up the road 
We had Xane and Jet in the Tempta
300/10/2.5 
Tempta 
Xane - 5th
Kids- 
Lomani - 4th
Ethan - 5th
Jnr- 
Loch - 4th

As I predicted Ethan had a breakthrough race coming in 3rd off the bike and pushed through a couple of spews to hold 5th. He is focused and humble, goes about his work in a very coachable manner😉. The Newman siblings again showed up and delivered with more top 5’s. Both are making great progress. 
Xane showed great maturity and presence once again with a quality run, back ending his awesome swim bike set up. With SSRW 2 weeks away now the lad has made some great growth in recent months. 
Hammer had a stack and took some bark off but still finished 💪🏽 it was disappointing for him as he has been moving from strength to strength 
Jet had another improved swim but was a bit off game, perhaps a little rushed upstairs instead of backing himself to ride through to the front..both showed tenacity to grind out the race.

Special mention to @teamtrextriathloncoaching staff who were incredibly sportsman like 🙏🏼 making a positive experience for a young athlete 🤝thankyou so much. 

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HERVEY BAY 100 - CS 5TH IN OPENS

Craig put his balls on the line at the Hervey Bay 100 up against a solid open field consisting of some top class pro’s. 
Pumped the swim - 2nd out to set up yet another solid long course performance in 5th. 
Bloody impressed with this blokes consistent execution this year at big stage 70.3’s and against top fields at other long course races.



MEGAN PBs @ SHEP LONG COURSE

Hard worker Megan Clarke took down a huge pb Challenge Shep Long Course last Sunday. Battles overcome in training and lead up races, built new strength on the bike and mental tools to fight the adversities thrown at her. Awesome job mate and there’s plenty more you can do with the ethic and attitude that got you her

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QLD ALL SCHOOLS

5 Tweed Valley Triathletes Training at Murwillumbah with Kensho Endurance, TRAC and Tweed Valley Triathlon club competed at the Queensland All Schools Aquathlon and Triathlon Championships on Sunday at Kawana 
This is the first time a group of juniors from Tweed Valley have competed at this level.

The 5 had been training through Winter 3-4 times a week and also attended skills workshops to address the specific demands of the competition such as open water, technical bike riding and race transitions. 
All had strong races with each placing in the top 3rd of their respective fields which were as deep as 92 competitors

8 year old Lochie Newman had a remarkable 5th place out of 37 in the Kids Aquathlon. Lochie started with TVT earlier this year and could not complete a full 50m lap without stopping. Full credit to his tenacity in chasing the older kids and being extremely consistent in attending TRAC Swim squads at Murwillumbah 
A notable mention to Jet Tunsted who turned out by far his best result to date. Jet has made massive improvements in his swim by attending TRAC Squads at Murwillumbah. Kudos to applying the right attitude and skill work recommended by his coaches. Jet was 21st of 76. 
A proud group of 5 which we hope to see grow larger at next years championship

SHEP PUNCHES 70.3 WORLDS TICKET

Dedicated Tasmanian Athlete Craig Shepherd, landed a PB performance at Sunshine Coast 70.3.

His performance was rewarded with qualification into the 2019 70.3 World Championships in France.

Craig Punched out a 4:11:18. Swimming 24, rode 2:18 and ran a 1:23 to place 5th AG.

CRAIG’S ROAD TO SUCCESS

I started working with Craig a little over 12 months ago. Craig comes off a swimming background and had turned his hand to running. With a small amount of bike training under his belt he approached me with the goal of giving Half Ironman his full attention.

Now before I crack on about his results its important to give credit to Craig’s application. We often look from the outside and vote talent over effort but I’ve seen first hand what goes into this and its nothing short of impressive.

Craig is very measured, disciplined and is bloody good at taking ownership over his training.

He works full time and has a relationship, dogs, the usual balancing act all placed in front of us - But he knows what level of involvement is required and no stone has been left unturned in making the improvements. He does an excellent job at doing what he’s been told but is also a great communicator - Session feedback and whats going on around training. Every step of the way, we waste no time in actioning the best way forward.

His biking came into its own after a few months and has continued to improve to the point it is now on par as a strength with his swim and run - Which have also been increasing in speed.

DEC ‘17

His entry to 70.3 racing was a little marred by a swim cancellation at Taupo 70.3 - Turned to a duathlon. Craig stuck it out with some stomach issues there to land a decent debut in 8th position AG.

FEB ‘18

Craig got his vengeance and reward for the effort at the Coles Bay Half Ironman in Tasmania

Craig placed 3rd overall with a 4:28 on an honest course - Small fields and dead roads

JUNE ‘18

Sending the boy from the polar caps to the humidity of Cairns 70.3, I feared could go horribly wrong for Craig given the lack of acclimation opportunity. Craig stood tall in the thick of it casting a 5th place AG and 4:25 - Slicing 7 mins off his run split from Coles Bay and overall a new PB despite a less than ideal swim due to that retched rolling swim start.

AUG ’18

Coming around quick was Sunny Coast and he produced again another best performance - As mentioned above a 4:11 - Slick roads or not he put out 10 watts higher on the bike and ran 2:33 mins faster.

Follow Craig on Instagram @insta_shep

Thanks to his team at The Cupcake Cartel and Entrix Sport @entrixsport

BREATHING - OPTIMISING AEROBIC POTENTIAL

Endurance performance is driven by our aerobic energy system - Meaning “with oxygen”. At aerobic levels we have adequate supply of oxygen to the working muscles.

When running at pace e.g in a race, the bulk of your performance is going to depend on

how well you can hold pace at your “Aerobic threshold”.

Aerobic threshold = This is the edge of where you either maintain the supply of oxygen to

supply the working muscles OR you loose that and tip over into anaerobic - meaning

“without oxygen”.

On the absolute edge here = Keep the pipes OPEN

On the absolute edge here = Keep the pipes OPEN

Anaerobic > 85% Heart rate OR simply 8.5/ 10 perceived effort, is painful and

unsustainable.

From experience the way to maintain AEROBIC is through breath awareness and by that I mean we can deepen our breath and increase the volume of oxygen spread through the body.

I learned the art of breathing through yoga practice. I stumbled across the connection to

running whilst running my first marathon distance. I was trying to stay calm under pressure

and it occurred to me to invest in my yoga breathing. Since then I have applied it in training

and racing.

The benefits of breath control:

- Allows you to keep up required oxygen requirements

- It calms you by way of becoming present with a controllable focus. Panic / tension uses up more energy, restrict oxygen intake and will send you over the edge.

 

‘Don’t cut your neck off’ - Thats a little thing I think of usually when riding or running a hill.

The body wants to shut things down and tense up. Keep air flowing down the pipes and

whilst requiring a higher level of focus, it remains to be physically and mentally sustainable.

 

Other applications for breath awareness include

Pre race/ Training effort - Bringing the mind to the present and away from fears/

distractions. Engages the breathing mechanics and ensures that pathways are open and

the blood oxygen levels will begin to increase.

Recovery/Relaxation/Meditation - Forms a simple way to engage in a recovery activity.

Focus on the breath and deepening it can help engage the parasympathetic nervous

system (calming) which allows for restoration and regeneration of the internal system

including the brain and its feel good hormones.

 

EXERCISE

5 very small phases - Go through as many cycles on each phase as you need to absorb

the learning. Remember the key to this is calm so feel no pressure. Just practice;)

PHASE 1

Lay flat on your back in a quiet uninterrupted space. Notice your breathing without

changing anything. Notice where oxygen reaches. Your throat, chest?

Remember breathing is autonomous for the human body - Meaning it will happen without

requiring thought.

We are going to enhance the breathing pattern but please note that the in breath should

happen when you feel the need to take breath in. e.g let the beginning of a new breath

happen in a relaxed stat rather than rushing into a new breath

PHASE 2

We will take our breaths through the nose.

Your initial breath comes in lets take a little more oxygen in. Allow you chest to expand a

little more.

Now slowly let the exhale occur.

PHASE 3

When the body is ready to breathe again feel the breath come in again and this time lets

take that enhanced inhale a little further and really allow the chest to rise. Feel your ribs

expand a little.

Slowly exhale (through your nose) and wait for the next breath to begin again.

PHASE 4

This in breath we allow in to come in just like the last but this time lets pause for 2 seconds

at the completion of the inhale. As you pause allow the breath to sink a little further down

you body - mid way between the bottom of your ribs and navel. Exhale slowly as normal.

PHASE 5

Repeat the cycles as per phase 4 keeping to a count of 3 seconds.

3 second inhale

3 second breath retention

3 second exhale

Allow the next cycle to happen when the body desires it rather then immediately at the end

of the count of 3.

I suggest daily practice of this initially. Once basically comprehended you could do this

anywhere convenient and eyes may remain open.

- Sitting at your desk

- In your car - as passenger or at traffic lights

- At home

- In the shower/bath

The next step will be to take this into action during physical activity.

TAS SPRINT CHAMPS - CRAIG 3RD OPEN MALE

3rd Open Male for Craig at Tas Sprint Champs @insta_shep. So glad to see this guy get some fruit. Craig has been busting his balls for months for long course preps.

1st attempt he led the race until flatting late on the bike. 

Went to Taupo and knocked out a solid 8th on Debut but felt underwhelmed by the performance

This one his 2nd completed Triathlon and a success - On the podium where he belongs. 

Keep an eye on Coles Bay Half Feb 24