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25.01.2022 Check out the graph that shows Wurfs HR and power over time in Kona. Note that his HR was well up for the first 30km whereas power was consistent: the importance of not trusting HR alone after the swim in an endurance tri. If he didnt have a power monitor he could have wasted time letting HR drop quicker! You could say that a power meter was well Wurf his time

24.01.2022 It’s been another great week for Heart & Sole athletes! Down at the Barwon Heads sprint tri, @mattyd203 secured his first AG win while @sarah.treloar was just pipped for first place in her AG, coming home in second. Awesome racing by both of these athletes who executed well on the day. Closer to home, @ge_bee and Shaun Lee ticked off an OD tri in a simulated race from St Kilda, both using the race to develop their skills and knowledge before tackling upcoming 70.3 events. Needless to say, there were lots of others quietly putting in the hard yards over the weekend too! Good luck to those heading to Geelong 70.3 this weekend, I’ll see you out there!

23.01.2022 Thank you to all my athletes and to those who give me their ongoing support for my coaching endeavours, most especially Annie Johnstone! I love what I do

22.01.2022 Well done to Nicola Fotheringham on 5th place at todays Sri Chinmoy 14km run, a speedy time of 1:06Well done to Nicola Fotheringham on 5th place at todays Sri Chinmoy 14km run, a speedy time of 1:06

21.01.2022 Great weekend for Heart & Sole athletes! Aidan Filshie was up in Canberra yesterday for his first draft-legal tri. This was successful in anyones terms, with Aidan finishing 2nd in AG and 17th overall after with a lot of lessons learned and some massively improved transition times compared to recent races. Not to be outdone, @Matthew deFina has just finished his first IM in Busselton, having an incredible race on a hot day and coming home in 10hrs 24!!

21.01.2022 Congrats to David Izzard for conquering Peaks Challenge on Sunday, one of the toughest cycling events around with 235km of riding and 4500+ metres of climbing, what a day! Dave has shown an impressive amount of maturity as an athlete in recent weeks, managing his training around fatherhood and judging when to fit in key sessions as well as when its wiser to take some extra rest for the sake of long term development, or for the family! Great work on getting up there, and bring on Challenge Melbourne!

20.01.2022 Kudos to Meg Suda and Anna Spanna today who both snagged a podium at the first of the TriVic duathlon series. Today was a good bit of race practice and a fitness check before both athletes head to Lausanne for the ITU Age Group Worlds for Standard Distance. Kudos also to JC for collecting their medals!

20.01.2022 Whats your goal? Whats the goal of endurance training? Which goals should take priority? Are my goals realistic? Do I need to adjust my goal? Is improved fitness the goal? Is race performance the ultimate goal? Are my triathlon goals a vehicle for my personal development goals or life goals? I love this stuff - the art and the science of coaching. Your goals will of course be different to those of others, but there is a methodology to goal-setting which allows for greater success.

20.01.2022 It seems like a very appropriate week to consider the question of illness vs training. Brrr!!!! This is a brilliant article which sets out some clear guidelines and tips for what to do, and also staying on top of illness.

20.01.2022 A great weekend of racing for Heart & Sole athletes at the final 2XU triathlon on Sunday! Well done to David Izzard and Nickie Scriven who took on the OD race, Nickie finishing first in her category despite a hamstring twinge and Dave completing the race with a season-best run off the bike, good signs before Challenge in a fortnight. Congrats also to Sarah Paige for a podium finish in the Aquabike, second female overall!

19.01.2022 2 fantastic races this weekend! I found myself stranded with no phone data after refreshing the Ironman tracker too many times today... Wanaka is a beautiful but tough course thats right up on my bucket list. Steve Brooks and Pablo Norbury experienced both of these elements yesterday, with Pablo slogging out a tough race and just sneaking under the 5:30 marker, and commiserations to Steve who had to pull out towards the end of the swim with severe cramping. Steves been in good form of late and Im sure this will be fuel to put on the fire in his next outing. A bit closer to home today, Nickie Scriven conquered the Geelong course in 5:14 with 7th in her age group and qualifying for the 70.3 Worlds in Nice!

19.01.2022 My entry into fatherhood has given me a new perspective on Willpower!

15.01.2022 Im fit, checked in and ready to go! Cant wait to get out there on Saturday and see how I hold up in the conditions, for the Ironman World Championship in Kona. A huge thanks to those whove supported me on the journey! A big thanks to Bentleigh Fitness Centre and Maddens Lawyers

15.01.2022 Its getting real! Final heat acclimation session done Checked in, spent too much at the merch tent, had my support crew examine the swim course. Shout out to @bentleighfitnesscentre who have a way better sauna than the one in Kona!

14.01.2022 Believe me, this is the short version of my race report... Feel free to ask any questions youve got about the race or the course!

14.01.2022 Huge congrats to Sarah Paige and @David Izzard on their performances today at Challenge Melbourne! Dave finally put together the race hes been capable of this season and nailed his sub-5hr goal to finish in 4:54, blitzing the bike/run combo in the process. Not to be outdone, Sarah charged through a busy swim course and pumped out an impressive 2:46 bike split to set her team up for 2nd place in the teams event.

14.01.2022 Time for a results roundup, its been a great couple of weeks of competition for Heart & Sole athletes! Well done on some excellent performances. Here we go, in event order! Cycling Aus Road Nationals: Courtney Comstock Wheeler 2nd place in the TTT as part of the Hawthorn Cycling Club team.... Pier to Pub: Jane Ireland 21:12 and a PB to boot Steve Brooks 23:55 2XU St Kilda Sprint: Georgia Bunker 1:35:44 with a much improved bike split Shaun Jeremy 1:28:06 for his first sprint tri! 2XU St Kilda Olympic Distance: David Izzard 2:25:57, an improvement of more than 4min from last years result Sarah Paige 2:35:14 for 3rd place in AG! Courtney Comstock Wheeler 2:36:30 with the fastest bike split of AG Portsea Classic Swim, speedy times 1500m Georgia 17:31 (and won the teams event as a warm up!) 2500m Steve 28:35 As always its great to see athletes reaping the rewards for their hard work in many cases. Bring on the rest of the season!

14.01.2022 Im honoured to have been awarded the 2019 Age Group Coach of the Year Award at this mornings TriVic Awards breakfast. Thank you to my athletes, fellow coaches, club and TriVic administrators, but most importantly my amazing wife for your endless support!

12.01.2022 The Tri season has begun! Kudos to @nicola_fotheringham and @aidanfilshie for blasting the cobwebs out at the annual season opener in Yarrawonga. Special mention to Nicola who snuck onto the podium for 3rd place In age group!

12.01.2022 Interesting tips from one of the greats about TT aerodynamics

10.01.2022 What a weekend! Great work by #heartandsolecoaching athletes on the weekend in Geelong. With rolling hills and plenty of warmth, Geelong isnt the fastest course going but you wouldnt have known that on Sunday! Heres the round up: - Meg Suda PB of 5:20 with a speedy run to finish the day - Courtney Wheeler PB of 5:23 and big improvement on her last attempt at Geelong - @sarah.treloar swim and bike PBs for the day and just missed out on an overall PB, coming home in 5:26. -... @anniejcelebrant smashing out her first ever 90km ride in style for 3:32, part of a team with proud hubby which finished in 5:39 - kudos also to @ando93 who achieved a 23min PB following a Heart and Sole program, despite feeling the heat of the day! James finished off in 5:51. Well done! See more

09.01.2022 Its true, I do have great athletes! Im also lucky to have the most amazing wife who supports and encourages me to follow my passions! Sporting achievements dont come without a great team, and neither do coaching achievements.

09.01.2022 Throwback Thursday! Congrats to Heart & Sole athletes Aidan Filshie and Georgia Bunker who started the triathlon season in style at the first 2XU race last Sunday! Aidan put together a solid combo of all 3 disciplines to finish second in AG. This was Georgias first triathlon in many years so kudos for getting to the finish line! Both athletes now have a great benchmark and set of goals as they work towards the rest of the season.

08.01.2022 Uh oh, Ive been a bit slack! Congrats to Heart & Sole athletes for your performances over the past couple of weeks! Many of the crew are keeping a low profile and training hard towards 70.3 events, but weve had a range of performances across different race types too: Steve Brooks Portsea classic 1500m swim, flying in 19:13. Janelle Cook 2XU #4 Sprint with some very good numbers, not bad for an easy swim at the start David Izzard Portsea-return ride over 200km and putting... in some big rides before Peaks Challenge. Nickie Scriven 2xu #4 Sprint in a well-paced hit out before Geelong. Felix Trnkner Alpine Classic 113km in the high country, and lots more big kms and hard efforts before Peaks Challenge. I think thats it pf late? Let me know if Ive missed anything! This weekend is just a training weekend for most, before Geelong and Wanaka the following week!

08.01.2022 Well done to Heart & Sole athletes out on course today for Race #2 of the 2XU Series in Sandringham. Some very pleasing results, for some this means measures of performance and for others there were some good indications of positive development towards future goals. A quick recap Sarah Treloar threw her hat into the ring with an OD tri after training for Western Sydney, and snuck onto the podium for 3rd place! - Georgia Bunker tackled her 2nd tri and came away with a much i...mproved swim and run, finishing well in the top half of her AG. - Dave Izzard just missed the podium in the OD race with a well-raced 4th place in AG! Special mention for Daves speedy transitions, the bloke who finished 5th had a quicker swim/bike/run combo but needs to train for T1! - Kudos to returning athlete Steve Brooks, clearly in good nick with a well-measured ride followed by his first sub-25min 5km run! See more

08.01.2022 New watch day?!

08.01.2022 Congratulations to Nickie Scriven, finishing 15th in the ITU Sprint Triathlon World Champs! Nickie put in a particularly solid swim/bike combo, fingers crossed youve kept a bit in reserve before tomorrows Standard Distance race. Well done!

08.01.2022 Very proud of my athletes @david_izzard and @nickiescriven who have both qualified for the ITU Age Group World Championship in Olympic Distance triathlon. Theyll race in Lausanne, Switzerland in September. Nickie will be backing this up with a short flight to Nice to compete in the 70.3 worlds on the following weekend!

06.01.2022 Huuuuuge congrats to my Fantastic Four athletes- @david_izzard, @crankitspanna, @nickiescriven and Meg Suda who competed in the ITU Age Group World Champs in Lausanne, Switzerland last weekend. Im sure theyll all agree that it was an honest course, with hills a plenty on both the Sprint and Standard distance races. Well done on the culmination of a winter of hard training and navigating around illness, family and work commitments!

06.01.2022 While most of the Heart & Sole athletes are busy in preparation for Challenge Melb or Port Mac, Janelle Cook headed down to Portarlington for the 2XU tri last weekend. Special kudos for nailing the swim! Meanwhile, well done to Aidan Filshie who blitzed the Safety Beach Sufferfest to finish first on his age group and 2nd overall!

04.01.2022 Congrats to @crankitspanna on a beautifully executed race in the Gold Coast Half Mara yesterday. A few easy days ahead before the build continues to ITU Lausanne!

04.01.2022 Well done to Heart & Sole athletes out on course at the #2xutriathlonseries Race 4 in Elwood today. Congrats to Aidan Filshie aka Rohan Dennis for a blistering bike leg, followed up by a PB run off the bike. Steve Brooks came home strong with his own run PB. In her first Duathlon, Georgia Bunker finished with a strong run too! Great signs for all of these guys as they look to their A races later in the season

03.01.2022 A badge that says I can coach, phewf! Id be nervous otherwise...

03.01.2022 Big congrats to Matthew DeFina on a very strong performance in the Noosa Triathlon today! Im looking forward to the race report, this looked to me like a well executed race and a great demonstration of fitness in the build to Busso Kudos to Matts partner Alice Rugg for nailing your first Olympic Distance Triathlon!

02.01.2022 Time for a results roundup, it’s been a great couple of weeks of competition for Heart & Sole athletes! Well done on some excellent performances. Here we go, in event order! Cycling Aus Road Nationals: Courtney Comstock Wheeler 2nd place in the TTT as part of the Hawthorn Cycling Club team.... Pier to Pub: Jane Ireland 21:12 and a PB to boot Steve Brooks 23:55 2XU St Kilda Sprint: Georgia Bunker 1:35:44 with a much improved bike split Shaun Jeremy 1:28:06 for his first sprint tri! 2XU St Kilda Olympic Distance: David Izzard 2:25:57, an improvement of more than 4min from last year’s result Sarah Paige 2:35:14 for 3rd place in AG! Courtney Comstock Wheeler 2:36:30 with the fastest bike split of AG Portsea Classic Swim, speedy times 1500m Georgia 17:31 (and won the teams event as a warm up!) 2500m Steve 28:35 As always it’s great to see athletes reaping the rewards for their hard work in many cases. Bring on the rest of the season!

02.01.2022 Kudos to Janelle Cook today for completing the 3km Big Bay Swim from Port Melbourne to Williamstown in 51 minutesKudos to Janelle Cook today for completing the 3km Big Bay Swim from Port Melbourne to Williamstown in 51 minutes

02.01.2022 The last big triathlon of the season last weekend saw Heart & Sole athletes Pablo Norbury and Nickie Scriven take on the tough Port Mac 70.3 course, both having overcome hurdles in the lead up. Pablo has juggled training around seemingly endless work and travel commitments, and managed to finish strongly with a 1:45 run. Nickie triumphed just by getting to the start line after managing an injury. Nickie posted a solid 35min swim time then managed her efforts for the rest of t...he day, getting around the course with a focus on the 70.3 world champs later in the year. Not to be outdone, HUUUUUUUUUGE congratulations to Scott Rudduck who completed his first full Ironman in the impressive time of 10:11, which puts him in the top 100 overall for the day! Scott has had a relatively short training block but has trained diligently and specifically for the event.

02.01.2022 Good luck to David Izzard taking on the 235km, Peaks Challenge on Sunday! Wishing you a tailwind all the way, and endlessly well-pumped tyres!

02.01.2022 Its been another great week for Heart & Sole athletes! Down at the Barwon Heads sprint tri, @mattyd203 secured his first AG win while @sarah.treloar was just pipped for first place in her AG, coming home in second. Awesome racing by both of these athletes who executed well on the day. Closer to home, @ge_bee and Shaun Lee ticked off an OD tri in a simulated race from St Kilda, both using the race to develop their skills and knowledge before tackling upcoming 70.3 events. Needless to say, there were lots of others quietly putting in the hard yards over the weekend too! Good luck to those heading to Geelong 70.3 this weekend, Ill see you out there!