Friday, January 20, 2012

The Coach..

I know that I quite often talk about my program and my Coach Andrew Sinclair (Triathlon & Multisport coaching) so I thought that I would go into a bit more depth about this.
After my Ironman New Zealand 2010 not going according to what I was after (Kona slot) I researched no fewer that 10 coaches and contacting around 6 of them. Depending on the type of answer that I received I then followed up with a couple of them, Andrew included to decided which coach was going to help me reach my goal of getting to Hawaii.

After an hour or so phone call, Andrew was the guy for me. This was back in April 2010 and since then I haven't looked back. Andrew has got me to a 9hr 6min Ironman (WA 2010), 9hr 9min Hawaiian Ironman (2011), 4hr 11min 70.3 (Shep 2010), 4hr 8min 70.3 (Yeppoon 2011) & a 1hr 18min 1/2 Marathon (May 2011).

All of the above times with Andrew were an improvement of no less than 10min for each distance.

Where am I going with this?

Andrew is a very quiet guy who knows his stuff right down to the hour of training, takes every program seriously and ensures that he gets the program so customised for each individual that it would be almost impossible for that program to work for someone else. This has been the biggest thing that I learnt from Andrew as an athlete. I know that there has been no cut & paste, I don't have someone Else's build, just my own program that works for me.

So, back in May, I had a discussion with Andrew about going for my Level 1 Coaches accreditation and with the potential of working with him under the same principles to aid athletes that I could coach. A meeting was called and Mitch Pyers also joined the TMC coaching ranks and now there are 3 of us coaching many athletes from beginners to experiences athletes.

TMC has grown at a rapid rate from 15 odd athletes to well up near 40 in the last 12months. This is due to what TMC has been able to achieve.

Here are some examples:

2 x Hawaiian Ironman Qualifiers (2011, 2012)
1 x Hawaiian Ironman finisher (2011)
1 x 70.3 World Championship qualifier & finisher (2011)
6 + A/G winners over 70.3 distance
1 x Outright winner at Long course
Countless Pb's over all distances from top 10 age groupers to first timers.
2 x Top 50 overall at Ironman Distance
1 x Top 10 overall 70.3 distance
5 x sub 3hr Marathon Runners
Countless 1/2 & Marathon Finishers.

On top of these, multiple finishers across all distances ranging from sprint distance to Ironman distance racing.

2012 will be no different. Between the 3 coaches, we have no less the 10 1st time Ironman entrants along with a few trying their hand at Qualifying for Hawaii 2012 and I am 1 of them!

Triathlon & Multisport Coaching is growing fast and are gaining athletes on a consistent basis. If you are interested in contacting one of the 3 coaches feel free to contact here. One thing for sure, you won't be left disappointed regardless of your goal. I know I have been super impressed with TMC, hence why I was so keen to join the coaching and assist other athletes reach their goals.

Below is the "About Us" section from the TMC website:


Established in 2008 and based in Melbourne, Triathlon and Multisport Coaching are a professional coaching group who aim to provide clients with the tools to achieve their athletic goals.

Triathlon and Multisport Coaching offer a variety of quality products and services to suit your individual circumstances, abilities and goals. We currently cater for beginner through to advanced athletes across all triathlon and multisport disciplines. Located in Melbourne's inner west, our coaches specialise in providing one-on-one style coaching sessions however with current athletes living as far away as Japan, coaching by correspondence is also an option.

Whether it is your very first fun run or your latest marathon, Triathlon and Multisport Coaching can tailor a program for you.


Over the past 20 years Triathlon and Multisport Coaching’s coaches have acquired a vast array of knowledge and personal experience as both athletes and coaches. Collectively the coaches at Triathlon and Multisport Coaching have completed multiple Ironman triathlons, including Hawaii and represented Australia at World Championship level. Coaches at TMC are still actively involed in triathlon & multisport events, this includes racing at all levels up to Ironman as well as event management. This ensures they are up to date with ever changing training requirements and techniques.

Click to view coach profiles:

Andrew Sinclair

Xavier Coppock

Mitchell Pyers


Triathlon and Multisport Coaching are very lucky to have the support of a great network of administration staff who assist in everything from designing our clothing range to organising group training sessions. They are the behind the scenes people who often go unmentioned however at Triathlon and Multisport Coaching we are very proud to have Scott Harvey, Bill Sinclair & Megan Sinclairon the team, helping out when and where they can.

Feel free to have a good look around the site and contact TMC if you require any assitance.

This one is for you mum (25/12/53 - 25/3/07)...


Tuesday, January 17, 2012

A little motivation...

I have seen this before, however I thought that I would add them as a constant reminder for motivation.

The best line in these is:

Knock Knock
Who's there?
The guy who finished 2nd
The guy who finished 2nd who?

The moral is, no-one remembers 2nd place, give it your all and leave nothing behind.

Hope you got a few goosebumps from these, I know I did!

This one is for you mum (25/12/53 - 25/3/07)...


Monday, January 16, 2012

Back on program!

So, structure has returned. The Master Coach Andrew, (TMC) has been hard at it again with me. I say hard at it due to the fact that I am suffering a niggle that just won't go away. Through treatment almost daily and rest, I could not shake it. Next option??

Manage it the best I can and get on with it! Enter Andrew. He has the tough job of serving me up a program that will get me in the best shape to have a crack at Qualifying for Hawaii again at Ironman Melbourne. I have no doubt that this will be challenging for him, however I once again have no doubt that he will come through with the goods again.

So whilst this was happening, I set about ticking off my New Year's resolutions.

1. Join a swim squad.
2. Core work.

Well I have ticked off the first one, I have joined a swim squad and have committed to 2 sessions per week for now. Soon to be 3 once I am back going well.

The core work will kick in later this week, so hoping by the end of the week I have started the ball rolling to getting faster in the swim and stronger in the core.

Have you started yours?

I don't have much else to report at this stage, so won't bore you any more.

This one is for you mum (25/12/53 - 25/3/07)...


Monday, January 2, 2012

2012 - Doing it for Mum!!

Yep, that's my motivation for 2012!

Why this year and not any other? Because this year is special, really special to me. By the time Ironman Melbourne comes around, it will be 5 yrs to they day that she passed away.

25/3/2012 is the 5th year anniversary that I have been motherless! Not only me but my brother and sister also.

The same lady that was proud of me turning my life around from being a 125kg unfit fat ratbag into a dedicated athlete who is loving life!

With this added motivation and the lost mojo that I have recently found, there will be:

I have started the year well with a pain free run (35min) and a 100k ride to date and later in the week I will commence swimming (more on that later!).

I get back on a structured program soon, however I know that the time this comes around I will be fit and ready to go.

The training has been fantastic right now, getting no less then 6 others to train with and I can assure everyone that the spirit has been amazing and the banter just as fun. Having guys travel from 100k's away and leaving at 4.30am for a 6am start just shows the company that I am with. I am loving it. When a few others get back from holidays, into the swing of it I know that there will be 10 or more for most sessions.

What more could someone want? To train with like minded athletes who not only can assist with training but create a moral that other can only wish they were apart of!! If you want to be, you can be!!

Now being the start of the year, we all make New Year Resolutions, many are unrealistic and unattainable, however mine are the opposite. They are simple and only be described as affective (if i can complete them regularly!) They are:

1. Join a swim squad. Already onto this and can't wait to get going.

2. Start doing some core work.
After the training camp last year, it was evident that there are few people around who have a strong core. This will only aid in my improvements for the year.
That is all that I have decided to do and having the drive that I have for the year, I will be happy to tick them off.

What are yours? Are they achievable? Or are you setting goals that you will be unable to tick off? If so, it is not too late to change them to give you something within reach to achieve.

I find that when you set the bar too high (out of reach) you only set yourself up for failure, lower the bar (in the short term) achieve those goals and then go get the higher bar. At the end of the day if you don't reach your goals, you have to ask yourself...why?

Or on the other hand:

And just go do it!

I am also going to change my sign off for the year as I have had the same one since I started. 2012 is the year for my Family as many amongst us have Big plans. I will have 2 more nieces or nephews just for starters! My year is going to be special and I can't wait to get it going, really going.

This one is for you mum (25/12/53 - 25/3/07)...