🌳 Park Run Prosecco Bench this morning to celebrate being reunited with our San Diego buddies who are back for the wedding of the year & Mark, Georgia & Hugo’s 🐻 birthday! 🎂 🤩 🍾 👰🏼 #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
The sunniest early doors cycle with the loveliest lady today ☀️ 🚴♀️🚴♀️ These are the mornings I live/ dream of in the winter. 🫶 #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
Aloha! 🤙🏻 Eben noch auf Mallorca und Fuerteventura - jetzt schon mitten in der Triathlonsaison. Und zum Auftakt sind wir an diesem Wochenende auf der @ironman_germany Messe beim IRONMAN 70.3 Kraichgau. 🌺 Kommt gerne rum - das Glücksrand läuft auch Samstag auf Hochtouren und Hannes ist in Liegestütz-Laune! 😎 Wer von euch geht hier an den Start? We cheer for you! 🙌🏻 #watchoutforthekuhschelle 🐮 #hanneshawaiitours #kraichgaucalling #triathlon #swimbikerun #welovetri #creatingmemories #hhtcamps
“I asked Richard to coach me 2 months before my race, it was a challenge to get me fit in such a short period of time, especially with a very busy work schedule and family commitments. He adapted very well to my schedule by slowly pushing me a bit more every training session. Thanks to him, I had an amazing race, I did a great time at the swim (32min) and decent bike (3h05). I suffered in the run because I didn’t listen to the nutrition advice 🤪! I was supposed to retire but I might be signing up for another race, hopefully Richard will be here for me (promise I’ll start much early to train).” Lara-may Drole
The best part of being a coach is seeing how your athletes succeed and exceed their own expectations. Today at the @ironmantri #imchatt703 Alex went under 4:30 and was the 23rd male AGer overall as he trains for IMLP and Mark took fifty minutes off of his 2023 time at this race en route to qualifying for his first ever 70.3 WC in Taupo!!!! Call me one very #proudcoach
I ran a fantastic twelve miles this morning en route to a new PR. Unfortunately as everyone knows a half marathon is 13.1 miles and after those great 12 my legs informed me in no uncertain terms that they were done thanks so much 😂 In the end at higher altitude on a more difficult course I only missed my PR by 25 seconds so I’ll call that a win. Also managed 2nd in my AG (by 4 seconds!!!) and 119th OA out of >6000 so all in all I feel like this run block spring has gone pretty well. Thanks to @coach.lance for your guidance and great to see some Cuppies out there including @paigeaswenson and @cyclingmichael (who I only saw on the results page!) I’m ready for triathlon season now!!!
I ain't as good as I once was My how the years have flown But there was a time, back in my prime When I could really hold my own I was once able to run a 10km in 55 minutes, but those days are gone. I'm still able to run, just not as fast. @romanreigns once said," Life is so damn good, as long as God wakes me up, I can handle anything." I won't allow my current health issues to keep me from doing what I enjoy. It was a good week for me training and I feel amazing. #crushitzone #triathlon #triathlontraining #ironman #ironmantraining #ironmancalifornia #imcalifornia #run #swim #bike #3athlon #tri365 #tri #triathlonworld #ironman1406 #ironman140point6 #worldoftri #triworld #swimbikerun #swimbikerunworld #humansoftriathlon #worldoftri #world_of_tri #spinalfusion #spinalfusionsurgery #welovetri #chronicpain #arthritis #heartsurgery #sactriclub
On the latest episode of the TriDoc #podcast out today I chat with Dorian Morin Van Dam about how she was able to make running a big part of her life despite being a successful businesswoman and busy mom of four. Her story and advice for others who struggle to do the same is a terrific listen. Plus on the Medical Mailbag we look at updated research on pneumatic compression garments. Is there any new evidence that now supports these devices for improvement in recovery and performance or are these just still giving a psychological boost with no tangible benefits? Have a listen and find out and don’t forget to tell a friend, leave a rating and a review!
FREE TRIAL MONTH* - Are you considering getting an online triathlon coach? At Tri2, we understand that many athletes feel that getting a coach can seem a big commitment, especially if you are quite new to the sport. How do you find the right one for you? That’s why we offer a free initial phone consultation and a free trial month with your choice of male or female coach (Rich or Sophie). We are confident that once you start, you will discover all of the amazing benefits of having a coach to advise, support, direct and motivate you with your training. We hope you will join our small, friendly Tri2 team after your trial month but there are no obligations. To sign up for a FREE trial month, click here https://tri2.org/product/trial-month/ (link in bio). Limited spaces available. To read more about the coaching services we offer, go to our website www.Tri2.org (link in bio), email [email protected] or drop us a DM. We look forward to hearing from you and hope to help you on your triathlon journey. *Subject to availability and initial phone consultation
🚴♀️🚴♀️ Sunny Sunday Cycle with my wonderful buddy @mindsrunningwild … Out to the ‘Surrey Hills’ & it reminded us of how we used to do this every week pre babies! Loved being out riding in the sunshine and we even got to see a once in a lifetime ▶️ swipe to see! 🛣️ Followed by a picnic in Richmond Park & Isabella Plantation with friends! 🧺 Perfect Sunday! 🫶 #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
Ironman Greece 70.3 🇬🇷 Squad! 17 of us signed up and today we got together at Richmond Park (at our wedding venue). Wonderful morning with a wonderful crew and can’t wait for a summer of training together! ☀️ 🏊♀️ 🚲 🏃♀️ #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
Just a few pics from the LifeSport camp day 3. The gang climbed Mount Mitchell and all summitted and had an amazing day doing so. So many things learned, great training and new friends. The best way to spend time as a coach.
Bride To BE 💍 26 days… #bridetobe #bridedress #bridey #wifey #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
MY HEN PARKY 🏃♀️ 👰🏼 #parkrun #oxford #bride #run #runner itfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
Today is the day for someone with unfaltering commitment to race! Thunderstorms, heavy rain, wet floor, nothing stop us, 10 of #thesmurf show up at @hktriathlon festival of sports Olympic distance triathlon, eventually crossing the finish line under the Sunny blue sky! Congratulations to our podium finishers and today we have new triathlete @romaincuch who deserves a 1.5mins video interview 🎥 Thank you!!! @maggieylau 2nd 🥈 @lawrence_trifitness 🥇 @tfchiu0714 4th @anthonylaii @jtdive @gki58834 @walteryiuhk @wongchisum @sergio_fear ChrisTong @martinsuen316 Sponsors: @hammernutritionhk @Brooksrunninghk @Thinksuncare from Active Brand Asia, @dermodacyn_hk, @Rides.hk Partners: @TriFitness.hk, @cuoreofswiss_asia, @wynrepublic_custom • #teamsonic20th #strongertogether #teamsonictriathlete fueled and recovered with #hammernutritionhk fly with #brooksrunninghk and shower with #thinksportshk • #gosonic #triathlon #triathlontraining #hktriathlete #TriClubAsia #TriClubChina #TriClubHongKong #TriHK #Ironman #IronmanCoach #ironmancertifiedcoach #IronmanTraining #WeRunHK #amateaurtraining #SwimBikeRun #SwimBikeRunHK #WeLoveTri #TeamSonic #triathletelife
How much training is too much training? Guilty as charged… I am going to say that straight from the off. Over my triathlon career, I have wanted results and I have wanted results fast. Paired with the love for the sport and the love of training, it was easy to fall into the trap of over training. But for anyone experienced in the sport, you will know that hours and hours of training, does not necessary mean improvements or better results. Read full blog post here to find out how to avoid over training. https://tri2.org/2020/10/07/how-much-training-is-too-much-training/ (link in bio).
New episode of the TriDoc #podcast out today featuring an interview with Tyler Pedersen. This young man has found his calling in multi-sport and is living his best life learning the ins and outs of swim/bike/run as he makes his way towards his first 70.3 in Chattanooga. Plus a conversation with Coach Juliet and Alex Larson about what athletes need to consider with the change on Ironman courses to Mortal Hydration. I hope you will listen and leave a rating and review!
🏁 5th TriHK Age Group Triathlon 🏊♀️ all Pool session in KTown 🏃 Sunday Aquathon brick 🏁 1st June Sonic Time Trial - Shek O [May Training Schedule] Mon - 7:30pm-9pm: run at HV🏃♂ Wed - 8pm-9:30pm: swim at Ktown Pool🏊♂️ Fri - 7am-8am: swim at Ktown Pool 🏊♀️ Sat - 7:30am-11am: Group bike and run brick confirm on WhatsApp (SunnyBay,Shek O,BridePool) 🚴♂🏃♂ Sat - 5pm-6pm: technique and recovery swim at Ktown pool Sat - 7:30am-9:30am: Beginner cycling technique (by appointment) Sun - 7:30am-9:30am: Swim/Run at Repulse 🏊♂🏃♂ Personal Training via TrainingPeaks also available please see our website More information: sonicsports.org.hk [ 5 月 訓練時間表] 星期一 - 7:30pm-9pm: 跑步訓練(跑馬地馬場) 🏃♂ 星期三 - 8pm-9:30pm: 游泳訓練(堅尼地城泳池）🏊♂️ 星期五 - 7am-8am: 游泳訓練 (堅尼地城泳池) 🏊♀️ 星期六 - 7:30am-11am: 單車訓練 + 轉項跑步練習 🚴♂🏃♂(欣澳，新娘潭路或石澳） 星期六 - 5pm-6pm: 游泳技術訓練（堅尼地城泳池) 星期日 - 7:30-9:30am: 游泳+ 跑步訓練(淺水灣)🏊♂🏃♂ 更多資訊: sonicsports.org.hk • #teamsonic20th #teamsonictriathlete fueled and recovered with #hammernutritionhk fly with #brooksrunninghk and shower with #thinksportshk • #triathlon #triathlontraining #hktriathlete #TriClubAsia #TriClubChina #TriClubHongKong #TriHK #Ironman #IronmanChina #IronmanHongKong #IronmanHK #IronmanCoach #ironmancertifiedcoach #IronmanTraining #WeRunHK #amateaurtraining #SwimBikeRun #SwimBikeRunHK #WeLoveTri #TeamSonic #teamsonictriathlete #triathletelife
YAY!!!! Back to OUTDOOR SWIMMING 🏊♀️ AGAIN!!!! 🥳🥳🙌🏽🙌🏽 30 min run this morning with 4 x 2:00 at race pace (went a little too fast 😳😆) Then a great swim outside with @kimdoroghian and @wildsbr Did some 200’s at Race pace and kept them all right where I want them! 🎉
𝗛𝗮𝗺𝗺𝗲𝗿 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝘅 𝗧𝗲𝗮𝗺𝗦𝗼𝗻𝗶𝗰𝗧𝗿𝗶𝗮𝘁𝗵𝗲𝗹𝗲𝘁𝗲 In view of the increasingly insanely hot weather in the globe🥵, Team Sonic Triathletes is proud to provides🥤𝗛𝗮𝗺𝗺𝗲𝗿 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 𝗕𝗼𝗼𝘁𝗵 on our selected training sesssion. Free Hammer Power gels 🥞, Endurolytes Fizz drinks🥤, Recoverites drinks🧋and filter water 🧊will be provided. Surprised goodies too 🎁. Reusable cups will be provided, please help to clean up after use. Heartfelt thank you to our sponsor for this support: @hammernutritionhk from Active Brand Brand Asia #teamsonic20th #strongertogether #teamsonictriathlete fueled and recovered with #hammernutritionhk fly with #brooksrunninghk and shower with #thinksportshk • #gosonic #triathlon #triathlontraining #hktriathlete #TriClubAsia #TriClubChina #TriClubHongKong #TriHK #Ironman #IronmanCoach #ironmancertifiedcoach #IronmanTraining #WeRunHK #amateaurtraining #SwimBikeRun #SwimBikeRunHK #WeLoveTri #TeamSonic #triathletelife
It is said that God gives the toughest battles to his strongest warriors. Whether that's true or not, I'm tired of the battles. . As most of you know, I've had 2 knee surgeries, spinal fusion surgery, open heart surgery, a broken scapula, neuromas in my feet, and other minor issues. I also live with an autoimmune disorder, might be lupus, but it might not, still undetermined. . I have a cardiologist, neurologist, ophthalmologist, rheumatologist, orthopedic, and a hematologist. The hematologist is the newest addition to the doctors I have the pleasure of going to. Except at @sutterhealth, most of these doctors are scheduled out 3-4 months. . Today, I ran a nice solid 7 miles on my treadmill while watching @harrypotter . I'm hoping for some answers soon, but one never knows with @sutterhealth . #crushitzone #triathlon #triathlontraining #ironman #ironmantraining #ironmancalifornia #imcalifornia #run #swim #bike #3athlon #tri365 #tri #triathlonworld #ironman1406 #ironman140point6 #worldoftri #triworld #swimbikerun #swimbikerunworld #humansoftriathlon #worldoftri #world_of_tri #spinalfusion #spinalfusionsurgery #welovetri #chronicpain #arthritis #heartsurgery #sactriclub
Aquí va el hijo de mamita con el 820 una vez más a tratar de superarse, vencer sus demonios internos y demostrarse que con disciplina enfoque y determinación #everythingispossible @ironman70.3capcana . #ironman #ironman70.3 #gopro #goprooftheday #goprohero #triatlon #trilife #triforlife #triforfun #triathlete #triathletelife #triatleta #humansoftriathlon #tri_community #swimbikerun #swimbikerunworld #triathlon #triathlonlife #triathlontime #triathlonintheworld #wearetriathlon #wetri #whywetri #worldoftri #welovetri #triatlon_in_the_world #3athlonlife #tricommunity
Beautiful Spring Morning for a quick ride before work! It’s So Green!! 🤩 Getting one last ride outside before the storm hits!
If this person racks next to you be afraid…be very afraid. 😂😂😂 An e-bike AND an oxygen tank! Doping perfected!!!!
Just another run on a beautiful morning! 🥳
🇬🇧 London Marathon 🇬🇧 I say it every year but it really is the best day of the year!!! Well done to all the runners - you are all amazing 🤩 My wonderful friends smashed it!! 🥹❤️ Well done to @mindsrunningwild with a 3.02 PB, @sharonandrew.run4yourlife on 3.56 making that her 10th London Marathon, @softurn with her 3.24 PB and her second marathon in 2 weeks. To Sharon’s cousin DJ coming all the way from Canada and @tom_walker99 on completing his first marathon and for raising so much money for charity! You are all incredible 🤩 #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling #londonmarathon
Pretty good father-son trip and a successful day at the Salt Lake City Marathon. The boy ran his first 10k and killed it! 39:59 with an AG win and top 15 OA thanks to some guidance from @mdsharpe1 and @coach.lance As for dad, a shiny new half marathon PR and 2nd AG. Looks like the run block is paying off!
“The attitude we approach the situation can determine our success or failure.” T100 🇸🇬(2k swim-80k bike-18k run) done and dust! It was our first target race in 2024! 20 of us gone thought 3.5months of specific training, week after week, mix with hill/ rolling repeats on the bike, heat acclimation on the run, we know that race in the Merlion city is a beast, we set our lens similar to how we done towards 703 in Da Nang. We know it’s hard to simulate the hot and humidity as most of the time we train in HK is 20-25C vs the race happen under 30-34C. We’ve done whatever we can. We demonstrated our mindset to deal with warm 30C water temp at Marina Bay, slow cooked in 80k up and down ECP not to forget the repeated Benjamin Sheares Bridge climb, and overcame with lot of self-talk and self-doubt in the last 18k four lap run along Marina Bay under 34C in 85% humidity. Some good and some bad, it’s still the grit and determination drives us back to the finish line! Firstly we congrats oversea member Sandrine for the podium finish in Duathlon after 6 weeks of intensive training; Damn proud to @huddlebeb , @warrentangky and @adrianlcs1126 for the great race execution, able to perform at the right time; Not to miss our top age-grouper @lawrence_trifitness finish this strongly and great boost for his race prep for ironman703vietnam in 3 weeks. Also a very well done to @tyboo031 who finish this race despite the setback of suffering 2mths of infection. And our newbie @gki58834 and @martinsuen316 finish the long course tri for the first time and they realized a lot to learn. Some of us may not able to perform at they expected, this is all part of our experience in this sports, we keep tr-ing and learning with the good, the bad and the ugly, and sets a positive tone for future endeavors. Remember, every race is a step forward, no matter the outcome. 🏁👟 “The greatest glory is not in never falling but in rising everytime we fall.” 🙏🏼 to our sponsor @hammernutritionhk , Active Brand Asia, @brooksrunninghk @thinksuncare @dermodacyn_hk , @rides.hk Partners: @trifitness.hk, @cuoreofswiss_asia , @wynrepublic_custom
The latest episode of the TriDoc #podcast is out today featuring an interview with newly minted professional Jessica Cullen. She debuted at the recent Oceanside 70.3 and shares her insights on the experience and her joyfulness on what it has all meant for her going from top age grouper to professional. Plus on the Medical Mailbag we answer a question about turmeric supplements. Is the colorful spice a good recovery product for athletes? Have a listen, leave a rating and a review and share with a friend!
Coaching can start at home! These two joined the @frontrangers this year and are eager to get better and faster so this morning we headed out to Dinosaur Ridge and practiced climbing and descending and then crossed over to Red Rocks to work on cornering and getting comfortable riding on open roads. Practice builds confidence and these kids are game to learn!
The world reveals itself to those who travel on foot 🦶 🗺️ 💙 I’m not full of insta inspo right now as I have a LOT to do with our upcoming wedding and lots of lovely plans happening. I’m running, now riding (yay) and still gyming but the thing I love most of all is the walks. With friends, family and our little guy. It’s good for the mind and the soul and every walk reveals something new. I love this little life 💫 #walking #exploring #walk #walkwalkwalk #run #running #swimbikerun #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling
Blog post: All the little (and large) mistakes and lessons learnt There is such a big learning curve in triathlon that many, many things will go wrong in races over the years. Even the pros often make mistakes. As you learn more and race more, there are so many elements to the sport that, rarely, do things go perfectly as planned. I am looking back at all the things that have gone wrong for me, because you learn from mistakes! I have saved the worst for last. Read full blog post at https://tri2.org/2020/09/23/all-the-little-and-large-mistakes-and-lessons-learnt/ (link in bio)
Congratulations to Alex and athlete who I have had the pleasure to work with since late last year. He is proof positive that when you trust the process and dedicate yourself to your training you can accomplish amazing things. In his first triathlon of the year he placed fourth overall with an incredible bike and run and is setting himself up for great things at Chattanooga next month.
I've been absent from posting for a while because, well, yet another medical issue came up. In late January or early February, I had an issue with some lightheaded and double vision. It happened on a couple of occasions, and that's why my doctor ordered an MRI w contrast. The MRI was on 3/25, and it took @sutterhealth over 72 hours to read it and issue the results. Something on the MRI came up irregular. On 3/29, my doctor called and said I needed to go to the ER for a stroke workup. I was in the @sutterhealth ER for 9 hours, and never once did I speak directly with a doctor. Doctors talked about me to a PA, but never to me. I wasn't given any information other than I may have suffered a very mild stroke. So after 9 hours, I had absolutely no new information. . My doctor put in referrals marked "URGENT" to cardiology and neurology. For a @sutterhealth cardiologist, urgent means 7 weeks. After a lot of phone calls and me threatening a lawsuit, I finally have an appointment for tomorrow. Neurology wasn't much better, but I did see a neurologist last week, and he ordered roughly 18 different blood tests. However, why I had this mild stroke is still inconclusive. It's most likely related to the mechanical valve that's in my heart. . Regardless of this new issue, I'm still the determined, persistent, and stubborn triathlete who won't allow something like this to stop him from doing what he loves. #crushitzone #triathlon #triathlontraining #ironman #ironmantraining #ironmancalifornia #imcalifornia #run #swim #bike #3athlon #tri365 #tri #triathlonworld #ironman1406 #ironman140point6 #worldoftri #triworld #swimbikerun #swimbikerunworld #humansoftriathlon #worldoftri #world_of_tri #spinalfusion #spinalfusionsurgery #welovetri #chronicpain #arthritis #heartsurgery #sactriclub
Team Sonic at T100 Singapore race start tomorrow. All the heat simulation, hill repeats special program you trained for going to unfold tomorrow. Race your 💙 out, execute your plan and make it no regret! 💪🏼💪🏼💪🏼 #strongertogether • #teamsonictriathlete fueled and recovered with 🥤 #hammernutritionhk 🧢 #brooksrunninghk 🧼with #thinksportshk • #gosonic #triathlon #triathlontraining #hktriathlete #TriClubAsia #TriClubChina #TriClubHongKong #TriHK #T100 #t100triathlon #t100triathlonworldtour #WeRunHK #amateaurtraining #SwimBikeRun #SwimBikeRunHK #WeLoveTri #TeamSonic #triathletelife
If you or someone you know is thinking about or signed up for the Ironman 70.3 in Santa Cruz this September you should consider attending the webinar that I will be giving this coming Wednesday at noon Pacific time. I will be going into specifics of how the course is laid out and giving tips on how to best succeed at this race! You can find the link in my bio and be sure to share this with anyone who might benefit. #imsantacruz703
If you saw the news the other day, (and let’s be honest, most of you probably didn’t) I was asked “what’s the best thing about running?” It’s easily all the friend! 🖤🖤 Yes, I love running but it just wouldn’t be the same without all the friends! And the best thing about racing is seeing so many of those friends. Grateful for friendships that aren’t limited by location lived, distance ran, age, pace or any other factors. I’m sure I missed some—and certainly missing those who didn’t race @runrevel Mt. Charleston. But can’t fully express the gratitude I feel for all the friends I’ve met because of this crazy sport called running! 🏃🏻♀️ 🏃🏻♀️
“Having never done a triathlon before, I was coached by Sophie who guided me through all aspects of training and gave me all the confidence I needed to complete my first half Ironman. Sophie is extremely knowledgeable and was always there to answer any queries, she offered flexibility in her programming which meant I didn’t have to make any sacrifices with work or social commitments. She is a fantastic coach and very friendly and approachable, I would recommend both Sophie and Tri2 to any triathletes or future triathletes!” Amelia Thomas
💪 Peaking and tapering 🏊♀️ Pool session in KTown/Wan Chai/Victoria 14th Singapore PTO T100 [April Training Schedule] Mon - 7:30pm-9pm: run at HV🏃♂ Wed - 8pm-9:30pm: swim at Wan Chai Pool🏊♂️ Fri - 7am-8am: swim at Ktown/Victoria Pool 🏊♀️ Sat - 7:30am-11am: Group bike and run brick confirm on WhatsApp (SunnyBay,Shek O,BridePool) 🚴♂🏃♂ Sat - 5pm-6pm: technique and recovery swim at Ktown/Victoria pool Sat - 7:30am-9:30am: Beginner cycling technique (by appointment) Sun - 7:30am-9:30am: Swim/Run at Repulse 🏊♂🏃♂ Personal Training via TrainingPeaks also available please see our website More information: sonicsports.org.hk [ 4 月 訓練時間表] 星期一 - 7:30pm-9pm: 跑步訓練(跑馬地馬場) 🏃♂ 星期三 - 8pm-9:30pm: 游泳訓練(灣仔泳池）🏊♂️ 星期五 - 7am-8am: 游泳訓練 (堅尼地城泳池) 🏊♀️ 星期六 - 7:30am-11am: 單車訓練 + 轉項跑步練習 🚴♂🏃♂(欣澳，新娘潭路或石澳） 星期六 - 5pm-6pm: 游泳技術訓練（堅尼地城泳池) 星期日 - 7:30-9:30am: 游泳+ 跑步訓練(淺水灣)🏊♂🏃♂ 更多資訊: sonicsports.org.hk • #teamsonic20th #teamsonictriathlete fueled and recovered with #hammernutritionhk fly with #brooksrunninghk and shower with #thinksportshk • #triathlon #triathlontraining #hktriathlete #TriClubAsia #TriClubChina #TriClubHongKong #TriHK #Ironman #IronmanChina #IronmanHongKong #IronmanHK #IronmanCoach #ironmancertifiedcoach #IronmanTraining #WeRunHK #amateaurtraining #SwimBikeRun #SwimBikeRunHK #WeLoveTri #TeamSonic #teamsonictriathlete #triathletelife
If you ride your bike enough, you are eventually going to get saddle sores. I covered this subject on my TriDoc podcast back in episode 44 and I would urge you to go and have a listen wherever you find your listening content. This subject has become much more relevant of late as a Canadian cyclist recently was hospitalized with necrotizing fasciitis, otherwise known as the flesh eating disease when he had a saddle sore become infected. I’ve written about what this is and what you can do to prevent it for @triathletemag . You can find the link to the article in my bio.
Tackling a Fear of Open Water Swimming 🧜♀️ I have a love/hate relationship with the ocean and open water. I have always loved swimming but also have a deep respect for the ocean, it’s currents and how powerful/dangerous it can be. I have always felt at home swimming up and down the lanes at a leisure centre but struggled with open water swimming. I think it is the element of the unknown, the thought of bad visibility and not knowing what is around me in the water that causes panic to rise. Read full blog post at https://tri2.org/2020/08/25/tackling-a-fear-of-open-water-swimming/ (link in bio)
A new episode of the TriDoc Podcast is out today featuring an interview with Nick Klingensmith. Nick fell to some pretty dark depths personally before finding redemption in endurance sport, specifically in obstacle course racing and he now likes to say how anyone can do the same. I think that his story is empowering and a great lesson for anyone who can use the power of movement to overcome. Plus, on the Medical Mailbag, a look at whether or not alcohol can impact sleep. Have a listen, leave a rating and a review and share with a friend!
Becoming a faster triathlete is a process and requires a collaboration between an athlete and several important people in order to maximize potential. There is no question that by working with a coach Alex is becoming much more physically FIT by following a process structured to his abilities and emphasizing balancing his strengths with strengthening his weaknesses all while ensuring his work and life responsibilities are kept in balance with his training and the risk of injury and overtraining are minimized. Add to this the importance of the skill set that professional bike fitter Heath Dotson brings to the table to ensure that Alex will be supremely comfortable on his new ride and as fast as possible by maximizing the aerodynamic capabilities of his position and you get the combination of form and function in what I think of as FIT + FIT or maybe FIT SQUARED 😎
Big kudos to Kara G who ran the Shamrock 8k in Portland yesterday and did a wonderful job of putting all her excellent training in the early season to work. Since joining me we have talked a lot about race execution and Kara did that to perfection yesterday putting down an elusive negative split on a beautiful day. Way to go to Kara! Here’s to more great results ahead!
The last long one (for me at least!) and boi it was wet ☔️ Usually I wouldn’t run in the rain but doing 12 miles of Sharon and Sofia’s 20 milers yesterday was great 🏃♀️ The miles flew by whilst we chatted away and chomped out the marathon miles. One week until I do my first post partum half marathon and I’m actually looking forward to it! Yay! 🙌🏻 #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling #postpartumfitness #halfmarathon
I've slowed down over the years. In fact, I'm pretty slow. But that doesn't mean I stop doing the things I love. I have had injuries that would have caused others to quit. I've had a saw literally cut open my chest. I have titanium rods and screws in my back. I am almost bone on bone in my right knee. I fractured my scapula back in October. These issues have made me realize that no matter how tough life is, I'm definitely tougher. I don't post to brag or to say I'm better than anyone. I post hoping that just one person looks at me and says to "I'm getting off my a$$ and doing something today." #crushitzone #triathlon #triathlontraining #ironman #ironmantraining #ironmancalifornia #imcalifornia #run #swim #bike #3athlon #tri365 #tri #triathlonworld #ironman1406 #ironman140point6 #worldoftri #triworld #swimbikerun #swimbikerunworld #humansoftriathlon #worldoftri #world_of_tri #spinalfusion #spinalfusionsurgery #welovetri #chronicpain #arthritis #heartsurgery #sactriclub
FREE TRIAL MONTH* - Are you considering getting an online triathlon coach? At Tri2, we understand that many athletes feel that getting a coach can seem a big commitment, especially if you are quite new to the sport. How do you find the right one for you? That’s why we offer a free initial phone consultation and a free trial month with your choice of male or female coach (Rich or Sophie). We are confident that once you start, you will discover all of the amazing benefits of having a coach to advise, support, direct and motivate you with your training. We hope you will join our small, friendly Tri2 team after your trial month but there are no obligations. To sign up for a FREE trial month, click here https://tri2.org/product/trial-month/ (link in bio). Limited spaces available. To read more about the coaching services we offer, go to our website www.Tri2.org (link in bio), email [email protected] or drop us a DM. We look forward to hearing from you and hope to help you on your triathlon journey. *Subject to availability and initial phone consultation
Racing again as part@of a big run block this spring. This time it was a 10k in Castle Rock, CO where I had a pretty good day with a solid effort and an AG win. I’m still not as fast as I would like to be but I’m definitely moving in the right direction and as an athlete that’s what we are always striving for, PROGRESS.
There is a new bonus episode of the TriDoc podcast out this morning on the private feed that Patreon supporters all have access to. It features a full length conversation with professional triathlete Matt Sharpe to discuss the recent T100 race in Miami and the upcoming Ironman Pro Series among other things. Not a subscriber? Visit my Patreon site to learn how to become one and gain access!
🥇at the @dbmax_timing Chilly Duathlon (European Duathlon Champs 2025 Qualifier) 🎉👍 It’s always a buzz to cross the finish line and lift the tape! But that’s just the icing on an always enjoyable cake - a very well organised event by @dbmax_timing, competitive but respectful racing followed by a great catch up with the always-positive multisport community. Good times! I loved racing alongside my @western_tempo teammate @jamesvaughan._ and getting away with him at the start of the bike. We got caught but after a rapid T2 and a push on the opening km of the final run I got a decent gap and could savour the final stages. Despite a rapid final km, James just missed the podium. Fair play to @arthur.ballard01 and @benrawlinsgb who raced hard all day and filled the podium 👊 Thank you as ever to @pentonstherapy for keeping my niggles at bay, the @western_tempo training crew for constant motivation 🧡, @liftcoaching for the S&C 🏋️♀️💪 support, @huubdesign for the awesome kit, and of course @coachnewport264 for keeping this dad bod competitive 🤷♂️👏👍 Next up, the Midland 12 Stage Champs (in 2 weeks) - COME ON WESTERN TEMPO! #duathlon #duathlete #duathlontraining #dbmaxevents
Plasmaide is a new product that delivers the extract of the bark of the maritime pine tree. The makers promise a lot and have the backing of none other than Iden and Blumenfeldt behind them. But what does the science say? You can find out on the latest episode of the TriDoc podcast. You will also hear an interview with the fascinating and entertaining Marilyn Chychota. She didn't take the traditional route to multisport but the route that she took is fascinating and she has done so much along the way. I hope that you will give it a listen (link in my bio), leave a rating and a review (that really helps!) and share with a friend!!!
💪 ramping up the next training block 🏊♀️ all pool session in KTown 24th Mar TriHK World Cup [March Training Schedule] Mon - 7:30pm-9pm: run at HV🏃♂ Wed - 8pm-9:30pm: swim at Ktown Pool🏊♂️ Fri - 7am-8am: swim at Ktown Pool 🏊♀️ Sat - 7:30am-11am: Group bike and run brick confirm on WhatsApp (SunnyBay,Shek O,BridePool) 🚴♂🏃♂ Sat - 5pm-6pm: technique and recovery swim at Ktown pool Sat - 7:30am-9:30am: Beginner cycling technique (by appointment) Sun - 7:30am-9:30am: Swim/Run at Repulse 🏊♂🏃♂ Personal Training via TrainingPeaks also available please see our website More information: sonicsports.org.hk [ 3 月 訓練時間表] 星期一 - 7:30pm-9pm: 跑步訓練(跑馬地馬場) 🏃♂ 星期三 - 8pm-9:30pm: 游泳訓練(堅尼地城泳池）🏊♂️ 星期五 - 7am-8am: 游泳訓練 (堅尼地城泳池) 🏊♀️ 星期六 - 7:30am-11am: 單車訓練 + 轉項跑步練習 🚴♂🏃♂(欣澳，新娘潭路或石澳） 星期六 - 5pm-6pm: 游泳技術訓練（堅尼地城泳池) 星期日 - 7:30-9:30am: 游泳+ 跑步訓練(淺水灣)🏊♂🏃♂ 更多資訊: sonicsports.org.hk • #teamsonic20th #teamsonictriathlete fueled and recovered with #hammernutritionhk fly with #brooksrunninghk and shower with #thinksportshk • #triathlon #triathlontraining #hktriathlete #TriClubAsia #TriClubChina #TriClubHongKong #TriHK #Ironman #IronmanChina #IronmanHongKong #IronmanHK #IronmanCoach #ironmancertifiedcoach #IronmanTraining #WeRunHK #amateaurtraining #SwimBikeRun #SwimBikeRunHK #WeLoveTri #TeamSonic #teamsonictriathlete #triathletelife
Race report: Cotswold Classic Triathlon – Fastest Female Bike Split then a Flying Dismount Crash 💥 ...We charged to transition, chucked off our wetsuits and headed to the mount line with our bikes. It went from 0 to 100 and suddenly the race had begun!… Read full race report at https://tri2.org/2021/07/18/fastest-female-bike-split-then-a-flying-dismount-crash/ (link in bio).
Would definitely recommend! I’m coached by Richard, having never done a triathlon before, but I’ve fallen in love with the sport and now I’m gearing up for my first Ironman! Before starting Tri2 I was struggling to get a fitness routine going and I was pretty sporadic, but that’s all sorted by Richard who plans it all for me in advance and varies up the runs, cycle and swim training. It’s not a case of “go this far, for this long”, rather different paces and heart rate zones, which really pushes me! Given my work commitments I didn’t want to commit to a triathlon club, so this allows me the independence to train but with the added support of Coach Richard who’ll keep a very close eye on my training and we’ll have bi-weekly facetimes. He’s super friendly and it’s like having your own PT, but he’ll push you, so be ready for that! Alexander Moore
On March the 13th I will be giving the Conquer the Course Webinar for Ironman Coeur d'Alene 70.3. If you are participating in this event, mark your calendar and be sure to tune in at 12 PDT to get all the tips and tricks on how to have your best day at this iconic race. The link for more information and to sign up to watch can be found in my bio.
Race report: Cotswold Classic Triathlon – Personal best for middle distance triathlon bike split 🚴⚡ The early morning shock of a 3:30am alarm is never pleasant, even after a few days of trying to get up earlier. It kind of feels like a jet lag trance. But no time to worry about that, its race morning!! Read full race report at https://tri2.org/2021/07/20/personal-best-for-middle-distance-triathlon-bike-split/ (link in bio)
We’re delighted to welcome another coach to the 4Performance team- Mark Billyard 😊 Mark is a lifelong swimmer, who loves the water. He was inspired to get into triathlon after watching Ironman Lanzarote in 2010. Since then he has gone from strength to strength, with a particular focus on middle and long distance, and has raced at 6 world championships. He is a focused, passionate, motivating and systematic triathlon/swim coach, who completed his BTF Level 3 coaching qualification on the High-Performance Coaching Programme (HPCP). To find out more about Mark and working with him as a coach, check the link in our bio ⬆️ Team: @jon_warren_tri @sunshine_nutrition_ @aspiresportpsych_pt @gb_triathlon @nick_c_tri @charl0tte.tris Partners: @momentum.cycles @gbmedalboards @youngagain_cycles @otesportsgb @nrgchains @rideparcours @zone3official @enduraofficial @revolverwheels_aeroworks @trinswimwell @bikeboxalan @completephysio @themagic5 #triathlon #triathloncoach #triathloncoaching #triathlete #trilife #triathlongram #triathlontraining #tritraining #swimbikerun #triathlonmotivation #trispiration #3athlonlife #universetriathlon #trainingpeaks #trainingplan #welovetri #endurance #physiotherapy #sportnutrition #nutritionist #sportspyschology
REFER A FRIEND* - Do you have any friends looking for a triathlon coach? At Tri2, it is always lovely when we get a new athlete through a recommendation of a friend. So as our way of saying thank you, we are introducing our ‘REFER A FRIEND’ offer, where you will receive 25% discount off your next month’s coaching for referring a friend. To use our ‘REFER A FRIEND’ offer, share the link to sign up for a FREE trial month with your friend, https://tri2.org/product/trial-month/ (link in bio) and remind them to mention your name during their intial phone consultation. Once they have signed up, you wil receive 25% discount off your next month of online coaching*. To read more about the coaching services we offer, go to our website www.Tri2.org (link in bio), email [email protected] or drop us a DM. We look forward to hearing from you and hope to help you on your triathlon journey. *Discount will be active once they have signed up to a paying online triathlon coaching programme.
PP PR PB 🥇 🏃♀️ and Pros on Saturday! 🍾 (Postpartum, Park Run, PB, Prosecco) That was a miracle due to numerous factors including Hugo’s lack of sleep and my dodgey eye. But maybe it means I can target a March HM race & pick back up where I left off a few weeks ago. 2024 hasn’t been too great for me so far but they say with the lowest lows come the highest highs and I know those highs (aka my hen party, wedding, mini moon and half Ironman) and on their way! 😀 Post park run celebrations for Jess’ birthday 🥳 fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling #bushypark #parkrun
Determination is the unwavering resolve to pursue a goal despite obstacles and setbacks. It is the fuel that propels individuals to persevere in the face of challenges, to stay focused on their objectives, and to push through adversity. With determination, people harness their inner strength and resilience, refusing to succumb to doubt or discouragement. It is the driving force behind great achievements, empowering individuals to overcome barriers and reach their fullest potential. . 2017/2021 Knee surgeries because of a meniscus issue. Those surgeries led to osteoarthritis in my right knee. 2018 A car accident caused a fracture in my L1 vertebrae, which needed spinal fusion surgery to fix. 2022 I was diagnosed with a severe regurgitation in my mitral valve to which required open heart surgery. 2023 I fractured my scapula at mile 100 of Ironman California, but still completed the bike portion before going to the ER. Since turning 40 I have endeared many obstacles that I've faced head on. I'll continue to push through the injuries and pain because it's what I do. “I believe there’s an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts.” – @officialslystallone #crushitzone #triathlon #triathlontraining #ironman #ironmantraining #ironmancalifornia #imcalifornia #run #swim #bike #3athlon #tri365 #tri #triathlonworld #ironman1406 #ironman140point6 #worldoftri #triworld #swimbikerun #swimbikerunworld #humansoftriathlon #worldoftri #world_of_tri #spinalfusion #spinalfusionsurgery #welovetri #chronicpain #arthritis #heartsurgery #sactriclub
A new episode of the TriDoc podcast is out today featuring an interview with Cristina Ramirez, Ironman triathlete and author of Empowered by Discomfort. Cristina has developed a program for kids in which she teaches growth mindset by leveraging running games and training for a 5k. She has also been involved in setting up a foundation that pairs para athletes with able bodied guides for endurance events. We discuss all that and more. Plus, on the medical mailbag which illnesses is it ok to train through and how should we come back to training after being sick? Juliet Hochman and I discuss a variety of common infections and how you should adapt your training for each. I hope that you will have a listen and share with a friend.
Race report: Southport Standard Triathlon – Camping success, fastest female bike split, smelly, bird pooey lake and 5th overall Rich and I enjoyed our first trip in our campervan for Southport Standard Triathlon held at Waterside Lodge (our campsite). We couldn’t really believe our luck as our van was right next to the finish line and about 100m from the swim start. We were parked right amongst all the action. We didn’t want the usual race day rush so drove down Friday night for Saturday registration and recce then Sunday morning race. Read full race report at https://tri2.org/2021/05/20/southport-standard-distance-triathlon-sophies-race-report/ (link in bio).
“Since COVID I lacked the motivation to get back on track with training . Richards coaching was the push I very much needed and im over the moon to take 3rd in my age group and 3rd fastest female on the bike and a nice little PB at Eastbourne’s ironbourne. Nothing is too much hassle for this lovely duo giving so much support and excellent coaching. 100% recommend!!!” Laura Wooster
Hampton Court Half Marathon 🏃 🏃♂️ The pictures just say it all… Ed smashing out a 1hr 33 PB 🥇 on pretty much no training 🤷♀️, Jess achieving another post partum PB 🥇, Sharon coming in under 2 hrs setting her up for a perfect race in London 🇬🇧 & Mus smashing his longest running race in years 👌 I just loved supporting them all, as I always do, and enjoyed the celebrations back at our house after - the start and end is on our doorstep which makes it the perfect all round race for us 🏡 🥐 🍾 Sadly, the race was not meant to be for me despite being fully trained and feeling the fittest I have in a long time. 💔 Events took over last week with my wonderful Nanna passing away just a month after my Grandad 🕊️ 🕊️ and an eye operation that became a bigger deal than I thought (resulting in a black eye, stitches and being told by the Doc I couldn’t run). 🥹 I was absolutely gutted not to take part but I’m planning my Plan B race for March 🎯 #fitfam #hiit #strongnotskinny #instafit #triathlete #trigirls #fitness #ironman #swimbikerun #ukrunchat #running #marathon #runner #athlete #gym #neversettle #bikelife #cycle #careergirls #londonfitness #uktrichat #welovetri #outsideisfree #womenscycling #halfmarathon
Race report: IRONMAN 70.3 BOLTON – Back to where it begin, half the distance, same finish line feeling 🏊🚴🏃 Bolton will always be a memorable triathlon location for me as Ironman Bolton was my first ever Ironman event… Read full race report at https://tri2.org/2021/09/28/back-to-where-it-begin-half-the-distance-same-finish-line-feeling/ (link in bio).
5k Race photos…JUST GETTIN REAL HERE… BEING VULNERABLE.. please move on if well Thumper says it best “ if you have nothing nice to say don’t say anything at all. 💜 I was excited to find my race photos after the 5k! When I saw them, I immediately cringed in embarrassment! So gross! My saggy skin is dangling!!! 😭😳 How many people had to see that hanging out!!! 😳 and now they are up for 1000 people to see and scroll through! Then my kind friend/coworker @daniel_jespersen gets to have ME like this in everyone of his pictures!! 😰😭 I’m so grateful he stayed with me during the race and kept me company! I cried knowing how hard I’ve worked the last few months training my BUTT off to see the times I’ve been seeing!! A 21 min 5k isn’t breaking world records or anything but gosh it isn’t SLOW either!! We are our own worst critics right? But can I also say… we are also so quick to judge other people! I judged myself harshly! I tried so hard to find the positive things in those pictures! First one I saw a girl who looks like she is pushing herself to her limits and those legs are strong and carrying her fast and far! Is that the truth??! Yes yea it is! Does any of the other stuff matter?! No! Because our bodies are truly amazing and we can train it to do almost anything we put our minds to! What we look like to others shouldn’t matter! I have been so happy with my training the last few months and where I’ve been going I shouldn’t let 3 silly photos make or break my training! I didn’t hit my goal of Breaking 20 min that day but I know that girl in those photos (ME) will soon and those photos when I break 20 min may just look the same and that’s ok! I’m still working to think positive about those pictures and not get too down. So if you made it this far… thank you! You are all amazing and grateful for you in my life! Remember to be kind to yourself and don’t let a silly photo ruin your day! You are beautiful! Love your body because you only have one! #beingreal #vulnerable #5k #racephotos #runner #runnergirl #triathlon #triathlete
FREE TRIAL MONTH* - Are you considering getting an online triathlon coach? At Tri2, we understand that many athletes feel that getting a coach can seem a big commitment, especially if you are quite new to the sport. How do you find the right one for you? That’s why we offer a free initial phone consultation and a free trial month with your choice of male or female coach (Rich or Sophie). We are confident that once you start, you will discover all of the amazing benefits of having a coach to advise, support, direct and motivate you with your training. We hope you will join our small, friendly Tri2 team after your trial month but there are no obligations. To sign up for a FREE trial month, click here https://tri2.org/product/trial-month/ (link in bio). Limited spaces available. To read more about the coaching services we offer, go to our website www.Tri2.org (link in bio), email [email protected] or drop us a DM. We look forward to hearing from you and hope to help you on your triathlon journey. *Subject to availability and initial phone consultation