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AP

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AP last won the day on March 24

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About AP

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    Transitions Legend!
  • Birthday June 6

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  • Year of first Tri race?
    1984

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    Male
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    Brisbane

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  1. AP

    AP's training tip #2

    It doesn't matter what post is put up the same people dig into it to find some fault - something that allows them to continue doing what they do and feel good about it - I understand the process and will continue to post tips that can enhance the triathlon experience and longevity of those who are interested, based on what I have learned in 32yrs competing and coaching - the fleas will not change anything 😎
  2. AP

    AP's training tip #2

    My training programs are usually all morning sessions so that life in the evenings can be as "normal as possible" the only exceptions are for tradies or people who have to start real early I rarely ever train in the evening - I like to keep 24hrs between sessions for maximum recovery time 😎
  3. AP

    AP's training tip #2

    People seem to think that in order to do triathlon training you have to somehow compromise family time My wife and I have been together since her kids were 2 and 5yrs Last night we had a family dinner for the son's birthday - he's now 28 - he has an engineering degree and masters in site management, is fit and healthy, is in the process of launching his, and his partners new business venture making a sports/health bar - both work full time in their professions His 25yr old sister has a law degree and journalism degree and works for channel nine in Brisbane, her partner is an accountant currently studying for his CA and training for Port Mac These kids grew up in a family where their mother has done 15 IMs and around 50 HIM - I have done about 30 IMs since coming into their life These kids have grown up using their hours efficiently - the son is on the road at 5.15 to drive to his job at the sunshine coast - the daughter left home at 4.15 this morning to be at Mt Cootha at 4.30am to go through the news items for the day's leads - both are lean, fit and healthy, exercise regularly and are valued employees The example you set for your family is an investment in their future 😏
  4. AP

    AP's training tip #2

    Something I have found amazing over the years is the amount of activity, sport, study, life that some individuals can fit into the same number of hours that others have. I have are many examples, but I'll feature this one. This guy was a young doctor, an intern at a hospital about 10-12min drive from Yeronga pool - he was training for Port and working 7am to 6pm if he could get away then. He would swim train with the squad 5.30 to 6.30 - jump out - run to the change rooms - run to his car and eat on the way - start at the hospital at 7am. He'd then do another session after work. He qualified for Kona and trained in a similar way, did a respectable race in Kona. He has gone on to study further and is now a pathologist - he still competes and has a couple of kids. He's a man who uses his hours well 😎
  5. AP

    AP's training tip #2

    Be disciplined If we were to spend a day reading posts on this site (and many of us do) the lack of discipline which a lot of athletes show in their dialog, can be the key to everyone of them being better at the sport they obviously love. I doesn't make much difference whether you're training to break nine hours or breaking thirteen hours. Discipline can make a difference, quite a big difference. It can come down to simple stuff like turning up to training on time. I tell the guys in my squad there are only two options, on time or early. There's no third option. The mental quality you exercise to get anywhere on time, every time will come back and reward you on race day. Not just getting to the start on time, it'll show up as a habit, the habit of doing things well. If you start every day "doing things well" it becomes a habit. If you go into your race not thinking about what anyone else is doing, just focused on doing what you do as well as you can do it, the outcome will be good. There's only one square meter you can influence, if everything in that square meter is done as well as you can do it, you'll race to your potential. It doesn't matter if you have 8hrs a week or 18hrs a week available to train, having a military style discipline can make those hours count. Training for 8-10 disciplined hours will give better results than 20hrs of half @rsed training. When you run 400m efforts, you run 401m instead as a lot do, start easing up at 390m. It doesn't seem much at the time, but the psychological gains from knowing you have done it well, compared to the attitude of discounting, will show up when you have to dig deep in a race. Discipline is about building attitude. Your attitude is the most important asset you can take into a race. Especially in the last 20-25km of an Ironman race, It's OK to walk a few steps at an aid station, but it must be to a pre-determined plan. Whether it's 7 steps, 10 steps or whatever you have rehearsed in training, you have to use your practised discipline to start back running. Discipline is a habit. It's a way of life. It's doing the right thing. If only one person changes to a more disciplined life as a result of this post, that's a win. It can enhance every aspect of your life, work, family relationships etc. It simply allows better use of the hours you have.
  6. Yes there was that bloke from down there - I would have listed it but couldn't spell it 😅 that bloke WANTED IT he would drive 90km twice a week to get to swim in a pool - when he accepted his spot at Port I got a lump in my throat 😥 I think it was 2017 😎
  7. If you're run fit for a 50km off road - you're IM fit - it's a runner's race - you don't even need to be running fast as long as you're running
  8. Online can work if the communication is good - I have often had online athletes send me video of them swimming - riding their windtrainer and running so we can work on slight changes in technique (at least I know what I'm working with) I've had athletes who have trained alone in Victoria ,Tassie , Longreach , Adelaide , Western NSW KQ - some of them multiple times the athlete needs to trust the coach and take a long term view - it's not likely to happen in one 16 week block 😏
  9. In 97 I took 11 athletes to Kona - all in great shape - their training indicated they would do better than they did - they all performed respectably but not up to what I believed was possible. I looked back through diaries and the only difference between previous builds for the same group when they really fired on race day. The fourth week is usually a lighter, recovery week. In the Kona build everyone was so "ON" that I didn't make the fourth week as light as before. When athletes are really keen it's hard for a coach to hold them back. We learned from the experience - since then our fourth week is dropped by 50% from the third week - far to many athletes training for important races train themselves out of contention - more is not better 🤥
  10. I couldn't agree more - they're people (animals) not machines - I have had people ask me "what platform" I use (training peaks etc) - they almost choke when I say none - I want real communication with athletes - I want to know how they're feeling, what's going on in their lives etc It's amazing how much "feedback" I get over coffee after a session and the athlete doesn't even know they're giving feedback Also as everyone rolls up and walks up the side of the pool to the area where we do our core work (before every pool session) I read body language - if the group is generally tired I often give an alternative workout to what I thought may be right on the day - the idea is to look after them - not break them 😉
  11. It's pretty simple really - if you think you need to be doing more than you are to KQ - you never will If you think your not doing enough to break 12hrs - you never will If you think you're not suited to long distance - you're right again There's no magic figure - recovery and technique are more important than total hours Your "training age" is an important factor - that's the number of hours you have accumulated over the years - another big advantage is to not take any notice of what a bunch of anonymous posters on a forum tell you about what you're capable of - look up the story of "The racehorse and the bumble bee"
  12. Tip # 1 Don't avoid what you don't like ----------- how many athletes do we all know who love one discipline and never miss a session on their favourite sport - the guys with the cleanest bikes, the ones who never miss a bike ride but dodge the longer runs - the guys who like the sprint swim sessions but get out early if its a long endurance session We all know someone who dodges what they don't like - we probably do it ourselves - we probably approach certain workouts with the wrong attitude - if you bring the wrong attitude to a session no matter what it is, you won't gain from it If you don't have a coach, get a mate to be honest with you and ask them what you should be doing more of - it'll be what you don't like as much. In my squad I can pick the people most likely to get out of the pool early (oh they always have a good reason) or the ones who'll not join the group for a long endurance session (would maybe prefer to do this session on their own from home )
  13. We? We? - you not going to get any socks - remember you're not interested in going over there 🤣
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