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23.01.2022 Today’s the day..........

23.01.2022 The Flatbar Tee! Available now! http://getkoachd.thetshirtmill.com.au/... Made from 100% organic combed cotton grown without the use of herbicides or pesticides - GOTS (Global Organic Textile Standard) certified.

23.01.2022 Who else ran a @gcmarathon virtual run today? @smmitthyy96 dropped a PB today! He did the work, stuck to the race plan and bloody nailed it!! Solid negative split too! .... . . #runningterritory #runnersofinstagram #runningcommunity #instarun #runnerslife #runlife #instarunning #run #instarunners #runningmotivation #getkoachd

22.01.2022 Balance and Lateral Stability . Most strength sessions look to compound movements using large muscle groups that are used in most single plane, repetitive exercise movements (Swim, bike, run, etc). . Creating unique challenges with offset weight or involving cognitive movements (balance and fine motor skills) is a great way to improve lateral stability and help prevent injury!... . Today’s movements: 1. Unstable lateral medicine ball toss 2. Unstable vertical medicine ball toss 3. Offset lateral medicine ball holds 4. Waistline halos 5. Single leg ball toss 6. Overhead dumbbell walking lunge 7. Hollow rocks (not shown) 8. Russian twist (not shown) . Why not add these to one of your weekly sessions?! . . . . #triathlon #triathlontraining #ironman #ironmantraining #run #marathon #marathontraining #endurance #strength #health #fitness #cycling #swimming #swimbikerun #3athlonlife #getkoachd #workout #wednesdayworkout See more

22.01.2022 Who else got Monday started the right way? . Starting your day and your week with some form of healthy movement sets the rest of your day up for greatness! Exercise improves mood, helps sleep and reduces stress. Why wouldn’t you start Monday this way? ... . @koachkeph dawn patrol this morning. . . . . . #ironmantraining #triathlon #ironman #triathlete #swimbikerun #cycling #bike #run #running #triathlontraining #training #tri #fitness #swimming #roadbike #trilife #fit #swim #cyclinglife #workout #triathlonlifestyle #instafit #runner #cycle #laufen #sport #triathlonlife #endurance #bicycle #bhfyp

22.01.2022 Love your work Jack! Nailed this one!! . .... @smmitthyy96 Awesome way to kick off another year of racing with the overall win at the #tannumtriathlon #cannibalaustralia @getkoachd . . . . @alexandrajadeh

20.01.2022 The most important part of training is recovery and the most important part of recovery is sleep! . Did you know you can live longer without food than you can without sleep? That’s how important it is! . @johnshopkinsu have come out with their best day strategies for a good nights sleep. ... . Want to understand your sleep and recovery better? Check out tools like the @ouraring and @hrv4training to find out how you sleep and how to sleep better! . What tips do you have to help improve your sleep? . . . #exercise #health #fitness #sleep #training #triathlontraining #marathontraining #ironmantraining #wellness #getkoachd See more

16.01.2022 Simple and legal performance enhancement. +5% caffeine/coffee over decaf (What? Who actually drinks that?) or placebo. . Although you can have it Pre-mixed into your nutrition eg. @infinitnutritionoz custom blend or Napalm Run, we like to be able to control our intake and take when needed to help prevent possible GI issues, using caffeine tablets such as No-Doz. .... Who else is a fan of a Pre or Mid-race caffeine hit?! . . Thanks to @ylmsportscience . . . #triathlon #ironman #marathon #halfmarathon #triathlontraining #ironmantraining #marathontraining #run #running #swimbikerun #exercise #bike #cycling #getkoachd #3athlonlife See more

16.01.2022 Why you should run reason #376 Cute Roos and awesome views! . Captured by Courtney Louise during her run today!! ... . . . #ironmantraining #triathlon #ironman #triathlete #swimbikerun #cycling #bike #run #running #triathlontraining #training #tri #fitness #swimming #roadbike #trilife #fit #swim #cyclinglife #workout #triathlonlifestyle #instafit #runner #cycle #world #sport #triathlonlife #endurance #bicycle @ Stradbroke Island

15.01.2022 We do things a little differently this week as we go through a session where we re-introduce intenstiy to our bike training! And check out our full collection on YouTube here: https://www.youtube.com/channel/UCzhFPdYja4c9LMkDvjpqwzQ

14.01.2022 Who else is rocking #timetrialtuesday on a Wednesday?!!! . . . #ironmansantarosa #ironmantraining #ironman #triathlon #swimbikerun #getkoachd #koachkeph

11.01.2022 With no racing being around, how have you been fine tuning your race capabilities? . When we started working with @smmitthyy96 we had some targeted improvements to really unlock his capability as a long course racer. . But how do you test what you’ve been doing has actually worked?... A simple race simulation! Whether online or like Jack did by grabbing a few mates and getting it done. . And for the record, we saw the improvements we had targeted inc. Highest Normalised Power on the bike and the fastest 21.1km run off the bike. We also identified some other areas of improvement, so a great day out! . If you use this time away from racing to identify, target and test areas of improvement, you’ll come out the end of this a fitter, faster athlete! . What have you done with this time to become a better racer during this time? . . . . #ironmantraining #triathlon #ironman #triathlete #swimbikerun #cycling #bike #run #running #triathlontraining #training #tri #fitness #swimming #roadbike #trilife #fit #swim #cyclinglife #workout #triathlonlifestyle #instafit #runner #cycle #world #sport #triathlonlife #endurance #bicycle #bhfyp @ Tannum Sands Surf Life Saving Club

10.01.2022 In this episode we get into the basics of Heart Rate Variability (HRV), how to use and how it can benefit you, your training and your general health.

09.01.2022 Short time only as we have already ordered samples and I would like these to be included if possible. So next Monday afternoon at the latest.

09.01.2022 You think ‘Speed’ is bought from a bloke in Adidas trakkies and matching slides? ‘Go Far’ is how long your triathlons feel? ‘Mud’ is what you played in as a kid...? ‘Napalm’ makes action movies cool? Or ‘Nocturne’ describes when you used to party on ‘Jet Fuel’ when younger?! If you nodded at any of these, or want help and advice about the range of race & recovery nutrition products available from Infinit Nutrition Australia, tune in for a Facebook live with Jason from Infinit and Hundy Jeff this Thursday at 8pm. We will be covering Jason’s range of products and also advice on how to prepare and make the most of the nutrition out on course at this year’s Hervey Bay 100. If we have time, we will be answering any questions our limited technical abilities allow you to send us

09.01.2022 Hey ladies! You asked, we’ve delivered! . Our all certified organic, super comfy Flatbar Tees are now available in a ladies cut! .... Available now in Natural, White and Black! . Link in the bio or check out http://getkoachd.thetshirtmill.com.au . #cycling #bikes #bikeporn #chickswhoride #bikerchicks #triathlon #trilife #roadbike #swimbikerun #3athlonlife #apparel #getkoachd

07.01.2022 Did you know that we offer a FREE Nutrition Consultation as part of our Custom Blend service?? If you're having difficulty creating your own Custom Blend, are ...new to the wide world of endurance sports and nutrition or even if you're taking on a completely new challenge and want to tweak your current blend, our Nutrition Consultants can help you out!! It's super easy to book a consult online by heading to our website, creating an account - if you don't have one already - and clicking on 'Schedule a FREE Consultation' in the 'Resources' tab. Book an online consult between now and Monday 2 March and you could score a FREE 6 Serve pack of :Napalm Run with your order!! We have 7 to give away. Always wanted to try Infinit?? Now's the time to give it a go!! www.infinitnutrition.com.au

05.01.2022 Would anybody be interested if we did a second run of the Covid19 Lockdown shirts. ? The first order all sold out and were very popular. Anybody that bought th...em would know how silky smooth the fabric feels and with the micromesh side panels makes a great running shirt as well. Comment below or message me if you would be interested or share with your friends oif you have one aleady . Seems the virus is here for a while yet and the design remains relative and is also reminder of 2020. Cost $30 per shirt (+$6 shipping in Australia). See more

05.01.2022 @ironmanoceania Cairns is on! But are you ready? Finish your prep with proven online, personalised programs. DM us now!! .... . . . #ironmancairns #ironman #ironmantriathlon #ironmantraining #ironmantraining #triathlon #triathlete #swimbikerun #cycling #bike #run #running #training #tri #fitness #swimming #roadbike #trilife #fit #swim #cyclinglife #workout #triathlonlifestyle #instafit #runner #cycle #sport #triathlonlife #endurance #bicycle #bhfyp See more

05.01.2022 Hey everyone, It's crazy times at the moment in our lives, including our race. We aren't sure what is going to happen at 7am tomorrow, but we do get the feeling... that entries are going to be at a premium this year. With that in mind, please make sure you get on early to enter if you want to race. The Active system is designed to deal with high volumes of traffic, but if we approach capacity, it can put you into a holding pattern. We will be keeping an eye on things just in case and updating information here on the facebook page as best I can. Teams people, please remember we are capping the team/individual split this year and traditionally teams enter closer to the race, so please make sure you get organised and enter ASAP also(just team captain has to enter & pay, members can get in later one, the captain's entry secures your race spot). https://endurancecui.active.com/event-reg/select-race See more

04.01.2022 Wake up and smell the coffee! Did you know that taking approximately 3mg per kg of body weight around an hour before exercise has been shown to improve performance in aerobic endurance, muscular endurance, anaerobic strength and muscle strength activities! . What’s you’re go to caffeine choice? We love a long black or espresso or for something super convenient @infinitnutritionoz Cold Brew (if you can get your hands on this limited edition bag of awesomeness!)... . @avsportsci . . . #endurance #endurancetraining #triathlon #triathlete #science #ironmantraining #marathon #marathontraining #run #running #cycling #exercisescience #exercise #health #fitness #getkoachd See more

04.01.2022 Unbelievable!! 5km in 12:51! Just contemplate that for a moment... 2:34/km.... Just over 60sec per 400m....... Bio-mechanically near perfect until the form starts to drop slightly in last 600m or so. Arm starts to come across the body and shoulders start doing the work. Take 12:51 of your life to watch!! In other thoughts, another record broken with the new Nike shoes.......Do you like them or should they be banned? https://www.runnersworld.com//joshua-cheptegei-5k-world-/