Monday, 4 December 2017

#49 Can Crossfit help your triathlon performance

In this episode, I talk about how Crossfit can help you become a stronger athlete, is it the best option and what are other things to consider.

Saturday, 2 December 2017

#48 Park Run & getting faster

In this episode, I give advice on how to become faster in your local Park Run and include giving a training program for the week.

Friday, 1 December 2017

#47 Road Bike vs Time Trial Bike

In this episode, I give advice on road bike and time trial bike and what races you can use in each race.

Thursday, 30 November 2017

#46 Adding a 70.3 into an Ironman build

In this episode I give advice on adding a 70.3 into your Ironman build and when, where and how to add it into your program.

Wednesday, 29 November 2017

#45 Do you need a power meter?

Do you need a power meter to improve on the bike? In this episode, I talk about power meters and how they can help you improve on the bike and I talk about if you don't have one and what you can do.

Tuesday, 28 November 2017

#44 Training for an Ironman in a backyard pool

Training for an Ironman is tough. it is tougher if you only have a backyard swimming pool to train in.  In this episode, I gave advice on how to use a yard pool to train ready for an Ironman.

Monday, 27 November 2017

#43 Training while on vacation

Ever go on vacation without your bike and don't want to lose bike fitness?  In this episode I give advice on how to train the bike without a bike.

Sunday, 26 November 2017

#42 Building confidence and doing a 70.3 Ironman

In this episode, I talk about ways to build confidence so you are able to do a half Ironman.

Saturday, 25 November 2017

#41 Open water panic attack

During the swim of a triathlon, things can be crazy and some athletes experience small panic attacks. In this episode, I talk about panic attacks and how to over come them.

#40 Ten day programs vs seven day programs

Ever wonder the differences between having a ten day training block and a seven day training block?  In this episode, I talk about the two different training blocks and what one could be best for you.

Friday, 24 November 2017

#39 Strength and speed program for a half Ironman

In this episode, I talk about and give a strength and speed program for a Ironman 70.3.

Thursday, 23 November 2017

#38 How many hours do I need to train for an Ironman

In this episode, I answer a question about how many hours you really need to do each week to complete an Ironman.

Wednesday, 22 November 2017

#37 Zwift vs Trainer Road

In this episode, I answer the questions about Zwift and Trainer road and what athletes are best matched for each one.

Tuesday, 21 November 2017

#36 Swim Cords

In this episode, using swim cords and how they can help you improve your time.

Monday, 20 November 2017

#35 Post training nutrition

In this episode, I talk about some different options for post training

Sunday, 19 November 2017

#34 Training for a 70.3 Ironman with broken wrist

In this episode, I answer a question on an athlete who is training for a 70.3 and has just broken his wrist

Saturday, 18 November 2017

#33 Should you use race wheels in training

In this episode, I talk about training on race wheels and give some ideas on how to slow your wheels down in training to become a stronger rider.

Friday, 17 November 2017

#32 How to train with power

In this episode, I talk about how to train with a power meter.

Thursday, 16 November 2017

#31 Aero Helmet vs Road Helmet

In this episode, I talk  about road helmets and aero helmets and what are some things to think about before race day

Wednesday, 15 November 2017

#30 What should your off season look like

In this episode, I talk about what your off season should look like and give some ideas on how you should attack it.

Tuesday, 14 November 2017

Monday, 13 November 2017

#28 Finding the right nutrition plan

In this episode, I talk about finding the right nutrition plan, how to test it and how to make changes

Sunday, 12 November 2017

#27 Living and training in heat

I talk about when you live in a hot place, what, how and when should you train.

Saturday, 11 November 2017

#26 heat acclimation

I talk about ways and hacks to become heat acclimation even ready for your big race

#25 Comback from Injury

In this episode, I talk about coming back from injury, staying healthy and offer tips and suggestions

Thursday, 9 November 2017

Do compression socks work?

In this episode, I talk about if compression socks work, what kind are best and ways to use them

Wednesday, 8 November 2017

Back Pains after long runs

In this episode, I talk about back pains after long runs and how to fix them

Tuesday, 7 November 2017

Tips for training in the cold

In this episode, I answer a question about training in cold weather, finding drive and changing things around.

Monday, 6 November 2017

003 VLOG - My Training

This is my 3rd Vlog - I still have a lot of work to do with how I record and edit it.

Episode 20 How mobility and stretch sessions can help you

In this episode, I talk about how stretching and mobility sessions can help you in triathlon as well as your lifestyle

Sunday, 5 November 2017

Recovery from long ride and long run

In this episode, I talk about tips and advice on recovery from long rides and long runs

Episode 19 - My Training update

In this episode, I give an update on my training

Saturday, 4 November 2017

Make your aero position your default position

In this episode, I answer a question on how to get use to an aero position on a time trial bike.

Thursday, 2 November 2017

Improve your swim technique

In this episode, I talk about how to improve your swim technique for the swimming pool and in the open water

Tuesday, 31 October 2017

Training Diaries

In this episode, I talk about getting a training diary and what to do with it

Monday, 30 October 2017

improve your triathlon swim

In this episode, I talk about how to improve your swim within triathlon

Sunday, 29 October 2017

Increase Run Volume

In this episode. I answer a question regarding a safe way to increase run volume for an athlete going from 40min runs who will be doing an Ironman six months from now

Training Vlog

This is my training Vlog I have on YouTube. I am still playing around with this.

Saturday, 28 October 2017

Achillies Injury

In this episode, I talk about achillies injury and rehab and how to hack your way through training and racing.

Thursday, 26 October 2017

Weight Loss

I talk about weight loss for endurance athletes, offers some advice and tips to help you lose some weight.

Wednesday, 25 October 2017

Pete Jacobs in Kona

In this episode of my podcast, I review Pete Jacobs Ironman World Championship race and his lead up to Kona.

Monday, 23 October 2017

001 Vlog - Burnie Ten

I have been enjoying creating the podcast and late last week I thought I would test out if I could do a Vlog about my training, my coaching, nutrition and anything else that enters my head.  I didn't know if I could do it as I would have to do most of the videoing and editing from my phone.

This is my first Vlog, I am happy with how it turned out but I will need to learn more and develop my skills. 

If you would like any information or would like to submit a question, please email 

Race Weight Blueprint

In this episode, I talk about creating your own blueprint to get down to race weight so the system you create is easy and reliable leading into each race.

Podcast free on iTunes
Snapchat: timegge

Sunday, 22 October 2017

What supplements should triathletes have

In this episode, I answer a question regarding what supplements should triathletes should be taking as there are so many options .

Podcast free on iTunes
Snapchat: timegge

Saturday, 21 October 2017

Thursday, 19 October 2017

Oxygen Deprivation Sessions

In this episode, I talk about oxygen deprivation sessions that will help improve your antithetical performance

Podcast free on iTunes
Snapchat: timegge

Tuesday, 17 October 2017

Monday, 16 October 2017

Athlete Diary

I have started a new podcast called "Ask The Coach" that you can subscribe and download free from iTunes or listen to it on this site.  Each episode is short around around five minutes.

Once a week I will do an Athlete's Diary episode where I give a short talk about what I am doing in my training.  What is working and what isn't working.

Now for the people who have listened to my old podcasts will notice the quality isn't as good.  Because time is always killing me, I am recording each episode from my phone using a small microphone.

First episode is up now.

Podcast free on iTunes
Snapchat: timegge

Mistakes I notices at the Ironman World Championship

In this episode, I talk about the mistakes I noticed while watching athletes clock in their bikes the day before the Ironman World Championship

Podcast free on iTunes
Snapchat: timegge

Sunday, 23 July 2017

Taking a month off running

A month leading into Ironman Cairns, I got a problem with my achillies and even two days before the Ironman, I was struggling to run.  Part of me thought I would get off the bike and will be up for a long walk to the finishing line.  I ran with a wedge in my shoe to help take a the stress off my achillies and everything turned out well.

I took a couple of weeks off from running and things were getting better and better.  Last Wednesday I did a 10km run. Everything was normal and my achillies went again. 

I don't want to be talking about my achillies two months from now so I decided to take a full month off from running and keep on rehabbing it so I can get it right.  This will give me an opportunity to do an extra couple of rides a week and an extra swim a week.  

Running is the training I enjoy the most out of everything I do and I will miss it greatly, I am also looking forward to working on the others disciplines.

Because of the month rest i will be taking, I will no longer do Launceston Marathon.  Maybe if everything is going well I may do the half marathon as I want to support the race being the first time Launceston has had a marathon. If I don't run at all I guess I will volunteer or run with my son Jack who I think is keen to do the 10.5km run.

Saturday, 22 July 2017

Getting a cycling coach

After Ironman Cairns, I have been tossing around if I should get a coach again as it takes a lot of pressure off me while at the same time adds a different kind of pressure I haven't had for awhile now and think I could benefit from it.

I really considered going back to Allan Pitman, I also looked into a Tri Sutto coach and almost pulled the trigger of getting Lucho from Bolder to coach me. All three I consider as the best coaches in the world even though it would be another coach from the Sutto camp doing the coaching, it would still be Brett Sutton's methods.

After a lot of consideration I decided not to get a triathlon coach and look at getting a cycling coach instead. Reasons being that I am happy with the way I am progressing with my swimming and with my running it is very clear what I need to do and how to do it. The gym I am right with at this stage. It really is mostly the bike that I need better control of.

In the past three plus years I have become stronger on the bike, I just haven't got any faster. Yes my bike splits on each Ironman is faster than the last but that is simply because I am stronger and able to keep the same effort longer. The last 60-65km of Ironman Cairns is all headwind so strength on the bike was very important to me.

Recently retired pro cyclists Wez Sulzberger who lives not too far from me has started a cycling coaching business.  I got in contact with Wez and described to him that I will still be creating my programs each training block but I am just after a cycling coach who will fill in the blank bike sessions for me.

Wez has agreed to become my cycling coach.  I will personally commit to working with Wez for the next year if all works out well.  Ideally I need to improve my Ironman bike time by around 6% before June next year.

I started this week working with Wez and he has brought something fresh to the table and has already made a couple of changes with the way I train.  I will give it a month or two and report back on working with Wez.

Sunday, 9 July 2017

From Ironman to now

It has been a month since I did Ironman Cairns and I have taken a completely different approach with my rest and recovery than I have in the past. A few friends and family members have made comments and questioning my thought pattern.

In the past I would take two full weeks off all training. I would start to swim and bike in the third week and start running again in the fourth week.  I never questioned  this method too much as this is always been what my old coach would get me to do and his other athletes.  He would often say "It takes two full weeks to recover fro an Ironman". 

Just before the Ironman, I was listening to a podcast called Gaincast hosted by legendary track and swim coach Vern Gambetta.  He was talking about athletes during the break who train lightly versus the athletes who fully rest. In his experience the athletes who do unstructured light training with still the goal of rest and recovery not only start their season in better shape than the athletes who fully rest, but they often out perform throughout the season than the others athletes.

I found myself agreeing to a lot of what Verm was saying even though we are in completely different sports.  It got me thinking back to an interview I read with Le Tour de France winner Bradley Wiggins where he spoke about his coach Tim Kerrison's approach to coaching.  Tim is an old Australian swim coach with no cycling background.  He brought his swimming methods and adopted them to cycling.  Elite swimmers stay in the water all year round so this is what Tim got Bradley Wiggins would do.  When Bradley would go on holidays, he would have to take his bike with him.  He raced less but trained more and the aim was to keep his fitness to around 95% of his peak all year around.

Now the problem with this is you run the risk of mentally breaking the athlete.  Yet this still got me thinking so I started to do a little more research and thinking how I can relate this back to athletes who race Ironman.  Racing an Ironman is such a violent race on the body, I do think there needs to be some rest but I am thinking that we have too much rest after an Ironman.

For athletes like myself who love to train and love the process, I thought about it and created a program for myself that would keep me moving sooner rather than later.

Week after Ironman
Monday - Rest
Tuesday - 20 minute mobility session
Wednesday - Rest
Thursday - Rest
Friday - Ride eighty minutes easy
Saturday - Rest
Sunday - 45 minute mountin bike ride

Week Two
Monday  - Swim 2km,  bike 2 hours, Core session, Oxygen depravation session, 30 minute mobility session and meditated
Tuesday - Swim 2km, Core session, Oxygen deprivation session, 30 minute mobility session and meditated
Wednesday: - Bike 2 hours
Thursday - Swim - 2km and bike 2 hours
Friday -  30 minute Mobility Session
Saturday - Core session, Swim cords, 30 minute mobility session, Oxygen deprivation session and meditated
Sunday - Meditated

Week Three
Monday - Swim - 2km, Run 30 minutes and Bike 2 hours
Tuesday -  Bike 70 minutes, Swim 2km, Gym session
Wednesday - Swim 2km, Run 50 minutes and oxygen depervation session
Thursday - Bike 1 hours,Oygen depervation session, Mobility session, Core session, Swim cords and meditated
Friday - Rest Day
Saturday - Bike 1 hours
Sunday - Run 20km and 30 minutes mobility session

Week Four
Monday - Swim 2km, Bike 2 hours, 30 minutes mobility session, Core session and a oxygen depervation session
Tuesday - Bike 2 hours, 30 minute mobility session and a oxygen depervation session
Wednesday - Run 1:10 hour, Gym session and a 25 minute mobility session
Thursday - Swim 2km, Bike 1 hours
Friday - wim 2km, Run 30 minutes, 25 minute mobility session and a oxygen depervation session
Saturday - 30 minute mobility session, Gym session, oxygen depervation session and swim cord session.
Sunday - Run - 1 hours

Current Thoughts
There were times when I questioned what I was doing. Looking back at my training diary, it looks like a lot but it really hasn't been too much at all.  My main focus has been on recovery and rest and my training hours are very low. I am use too and the intensity is low for most sessions.  I took a little extra rest from the run as I went into the Ironman with an achillies injury  At this stage I am very happy with my process and I am looking forward  to seeing if I am on the right track with this approach.

I am still around a week away from me building back up. My body is absorbing everything nicely except the gym sessions but my body has always struggled a little with this over the past year. 

Friday, 7 July 2017

May start blogging soon...... or not

I have been tossing up if I should start blogging again. Part of me thinks it is narcissistic and I have been trying over the past year to have less narcissism in my life and there is another part of me that enjoys writing about crap I am doing and learning.

For the people who pops on this site from time to time (it is becoming less and less these days as it has been six months since my last post), Yes I have removed all old posts from the site. Fresh start.....

I will keep thinking