Category Archives: Long Course News

Going Looonnnggg… edition #1

Welcome to our new long course newsletter, which I’ve named “Going Looonnnggg”…what do you think? I like it better than “Long Course News”!!

Anyway, lots to update you on as we start to get serious again with our long distance races for the new season…

And nowhere better to start than wishing our 3 athletes all the best as they take on the best from around the world…Fiona, Carl & Leah all least today for Mont Tremblanc in Canada, to race the World 70.3 Champs on Sunday. We did have a bigger team going however unfortunately Dave, Meryl, Dan & Jules weren’t able to join the other 3. Good luck guys, we know you’ll do yourselves & us proud, and enjoy your race (and your trip!).

Sunny Coast 70.3 – our next race is only just over a week away so those who are racing should be in or about to start taper. We will have a strong field and, with the 70.3 Worlds on this course in 2016, it’s a great time to build that home ground advantage. If anyone would like to volunteer to arrange a team dinner on Fri evening (Central venue, not too pricey, good for kids as well as adults), please let me know…a team dinner us a great way to catch up with everyone, and probably meet a few club mates, before the race. Good luck to everyone racing.

Hervey Bay 100 – then just 10 weeks later is one of our favourites at beautiful Hervey Bay, the Hungy. I know we also have many training for this event as either their first long distance race, some going back for the 2nd or 3rd year, or others as a warm up to Ironman. There will be an info session to help you prepare for this race, so stay tuned.

Survey Feedback – one of the pieces of feedback some of you gave us from last season is that you want more info about winning & being successful . . . I’ve included an article at the end of this news which I hope you find of interest & can take something away from it. Self Belief is a very powerful piece of our toolkit.

Craig Alexander (aka the real Crowie) & Dave Scott – if you’re interested in hearing the views of these guys on all things triathlon, they will be at the Urban Hotel in Brisbane on Tues night 2nd December. For more info & tickets, go to the following link . . .

VO2Max & lactic threshold testing – one of our long course coaches, Dan McTainsh, can arrange for this to be done at the University of Qld (costs involved)…if you’re interested, please email or call Dan (contact details at bottom of email).

Ironman – the first of our IM races for the season kicks off with Busselton in Dec (13 weeks away). I know we have 4 racing – Geoff, Jane Hermann, Geoff & Jules – if there’s any other club members, please let me know on



Have a great weekend everyone

Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543
Mary Jackson 0409 002 082
Paul Skelton 0402 782 420
Dave Cawte 0420 363 660
GB (Graham Bliss) 0437 818 949
Dan McTainsh 0403 483 807
Simon Nendick 0466 619 824


THE IMPORTANCE OF SELF-BELIEF – Triathlon & Multi-Sport mag, 2012

There is a famous quote from Henry Ford that sums up the importance of self-belief perfectly: “Whether you think you can or you can’t, you are usually right.”

This short and simple quote highlights what believing in ourselves can do and what not believing in ourselves can do. So, what is self-belief?

Self-belief is all about the word ‘can’. When a triathlete believes in himself or herself, they know they can perform well. Realistically, no one can ever know for sure that they will perform well and be successful, but that is not what self-belief is about. Self-belief is about knowing that they can be successful.

When someone knows that they can perform well, it gives them something extra. Make no mistake, self-belief is powerful but it needs to be built on solid facts about yourself as an athlete. Self-belief is powerful but it’s not magic. Self-belief has power because it allows triathletes to access all of their ability. If the training’s not done, if the skills aren’t there, then neither will the performance, but self-belief allows triathletes to use that in training and all of their skills.

The opposite of self-belief, and a triathlete’s worst enemy, is self-doubt. Self-doubt is that little voice in your head that says you can’t do something. Self-doubt is very common and is a normal part of human nature.

Normal or not, it doesn’t help us achieve our goals, especially in triathlon. So, how do we get past self-doubt and start to believe? Like many things in the area of mental performance, there are some reasonably simple skills and tools that can be used to build self-belief. One part of the answer to building self-belief comes from looking at how self-doubt develops.

Self-doubt develops and is strengthened over time by consistent negative thoughts. All the doubts, all the questions, and all the negativity that grow self-doubt come from repetition and consistency. So part of the answer to building self-belief comes from the same concept. Triathletes need to have consistent and repeated positive thoughts.

These positive thoughts need to be based on reality but they need to be consistent. Saying something once will not do it. The more you hear you it, the more you believe it. The positive thoughts themselves need to be honest and realistic. What does that mean? It means that triathletes looking to build self-belief need to look honestly at some of the major sources of self-belief.

Four of the most important sources of self-belief are:
1. Previous performances
2. Quality training and preparation
3. Strengths
4. Feedback from others

Athletes must look at these areas and record information that reinforces and builds their belief in their abilities to perform at their peak.
Recording information about previous quality performances helps triathletes see what is possible for them. It helps them see what they can do. Good racing, good results, good parts of races, and improvements should be recorded and reviewed to help build self-belief.

Without quality training and preparation, good performance cannot occur. All the self-belief in the world won’t make you fitter or better technically. However, when a triathlete does all the good work, then they can look back on that preparation and know that their body is ready to produce on the day.

A triathlete understanding their strengths is crucial for developing self-belief. When a triathlete knows they have certain strengths that they can rely on during racing it helps them to see how they can perform well and get the job done.

Triathletes also build self-belief through listening to and taking on board positive feedback from others. When other people reinforce that you are good at what you do it helps to believe that you can perform well and be successful. When people (coaches, training partners, competitors, media, etc.) offer you positive feedback, it’s important to take it on and use it to fuel your self-belief.

Recording some of the information within these four sources of self-belief is a perfect example of how we train the mental game. It is human nature to spend time thinking and rethinking about the negative things. This is why writing the positive things down is important.
Using a training diary to record information about good performances, quality training, areas of strength as they improve and any feedback you receive is an excellent way to build self-belief. When you keep a training diary you can look back on the information recorded as your sources of self-belief and use it time and time again to reinforce that you know you can succeed.

A training diary can be invaluable to a triathlete as a way of getting the positive repetition and consistency that is needed for them to believe in themselves. So, recording honest information from the sources of self-belief and referring to it regularly are two simple ways of building self-belief.


Long Course News – edition # 1

Good afternoon everyone

Welcome to our first edition of the RTC Long Course News for season 2014/15. We’ve renamed it from “IronNews” in recognition of the variety of athletes we have doing both Ironman & other long course events. Ironman is certainly the pinnacle so we will continue to organise “Pre IM dinners” for athletes competing in these events, however we also want to ensure those stepping up in distance and/or those choosing to compete in 70.3 & similar, receive great info, coaching & assistance to achieve their goals. We recognise these goals are just as important.

We had a fantastic 2013/14 long course season, with 61 club members competing in Ironman events, incl 50 at Port Macquarie (which, incidentally, was a similar number to the maximum we had compete at any of the Bribie races), and approx 80 club members compete at various 70.3, Hervey Bay or Hell of the West events. I think it’s fair to say…Long course and Ironman racing is a very big part of RTC. Thanks to everyone who made last season a huge success, incl all the long course coaches


Thanks to those who provided feedback on last season, we received 13 responses to our survey. We used a “Net Promoter Score” survey, with a fantastic result of 61.5% (this ranks us with the top companies around the world)….great feedback about individual coaches, about the overall quality & quantity of information, about the benefits of training with like-minded people.

We also take on your recommendations for improvement => more variety in Sat rides, weekly program catering towards all needs & abilities (incl IM), incl all endurance racing (not just IM), talk more about winning & Kona, incl locally provided info sessions, opportunities to share & discuss between athletes, and have all athletes doing some sessions from the same starting point when agreed by coaches.

Info Session – 23rd July @ 7.15pm

The venue is likely to be the hall at John Oxley Reserve, Murrumba Downs (where Mon night track is held) – to be confirmed ASAP (check fb page) Especially for those doing Sunshine Coast 70.3 in September, with information relating to training, preparation, nutrition, and the actual course. The general info in this session will also benefit those intending to race Hervey Bay 100, and we are planning another info session closer to Hervey Bay to discuss that course in detail & help you with final prep for the race.


Congrats to our very own Ultraman, Colby, for being accepted into the inaugural Ultraman Australia, being held in Noosa in May….one week after Ironman Australia…mmm will Colby do both of these races???

Upcoming Events/Dates

Saturday 26th July – bike TT at Dayboro. This is a great opportunity to use your race set-up (trisuit that you plan to race in, nutrition incl pre race, and TT bike if you’re using one for the race) and ride continuously without stopping & with some hills. Meet at Dayboro Bowls Club at 6am, riding to Samford & back (50k) – ideal for those doing Mooloolaba 70.3 or Hervey Bay 100. Optional run off the bike (recommended).

Sunday 27th July – Swim / Run at Mooloolaba or Ride up to Mooloolaba then run. If doing Swim / Run, meet at the Loo with a View at Mooloolaba at 7am. If riding up, meet at Coffee Club North Lakes at 4.50am (ready to ride at 5am) – please advise Jules ( if you are intending to ride up so I know who & how many, and will then be able to determine groups. If riding up, please make arrangements for your transport back.

Email List

If you know any RTC members who are racing Long Course events in 2014/15, or considering it, please ask them to “subscribe” to the list via our website, so they can get our news updates.

Have a great weekend everyone

Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543
Mary Jackson 0409 002 082
Paul Skelton 0402 782 420
Dave Cawte 0420 363 660
GB (Graham Bliss) 0437 818 949
Dan McTainsh 0403 483 807

Simon Nendick 0466 619 824

Cairns Update / Post IM Blues?

Good morning everyone

So we have 2 athletes competing in Cairns Ironman – Tony O’Neil & Steve Stringer. We wish you guys all the best as you tackle IM for the first time . . . the taper is near . . .


Both Tony & Steve are busy in the lead up to their maiden IM race, so we haven’t been able to arrange a pre IM function. I had thought this would also be a great opportunity for a post race catch up for our Port Mac peeps…however as some of you are going to “Beers & Beef” tomorrow night at the Seaview Hotel, let’s make that an opportunity


We train so hard & for so long to get to the start line, and to ensure we are in the best shape to get to the finish line . . . (almost) everything else in our life stops in the lead up to Ironman . . . then, all of a sudden, we’ve got no training plan, we’ve got no early morning sessions to pack our bags for, we train when we want/if we want . . . it is a very weird feeling. “Post IM Blues” is actually a recognised condition (well, at least in the triathlon world it is recognised!) . . . so how do you deal with it? Here’s an article I found from Ryan Schneider that you might find helpful



What’s the first thing most people do when they cross the finish line of their first 70.3 or full IRONMAN?

I’ve noticed that most finishers—including myself—stop their computer watch to immortalize their finish time. It’s the last triumphant act at the end of a long, tough day. The race is finally over.

Or is it? The moment that button is pushed, it’s actually starting a new race altogether. A race arguably even harder than all the miles just traveled.

It’s the race to mental recovery, where swim, bike and run are replaced with joy, pain and angst. If you’re preparing for your first IRONMAN, I know what you’re thinking: “Are you kidding me!? I’ve got enough to worry about just finishing and now you’re telling me the toughest part comes after the race?”

Don’t worry, we’ve got you covered. Follow these tips and you’ll be refreshed and ready for your next big accomplishment faster than you can say “post-race blues.”

Joy: Revel in the Moment
Whether you’ve just completed your first triathlon ever or are training for your second IRONMAN of the season, taking a moment to raise your arms triumphantly is the first step to performing better in the future. How can you make progress if you don’t acknowledge where you just came from?

My post-race celebration ritual includes wearing my transition area wristband for a full week after my race—or until I feel like cutting it off. That lets me know it’s time to begin moving on from the joy of the accomplishment.

“Treat each race as a celebration of all of the hard work you have put into preparing yourself to be the best athlete you can be,” IRONMAN 70.3 St. George champion Meredith Kessler advises age groupers. “Some workouts are good, some are ‘why even bother,’ but the journey is what you’re aiming for every day.”

Pain: Rest Mindfully
Healing from an IRONMAN flat-out hurts. There’s no way around the pain, but you can trigger a faster mental recovery by formulating a sturdy post-race physical rest regimen. It’s okay to party, but overloading your body with sugar and fat while depriving it of rest can trigger a physical crash that makes mental recovery that much harder.

As part of her race recovery process, Kessler starts eating right the day after the race and focuses on quality sleep. She also swims early in her recovery to flush out the kinks and immerses herself into her regular training routine three days after finishing.

Multiple long-course champ Jesse Thomas told me he starts his recovery with a few beers and junk food (see “Revel in the Moment”) and takes the next day off completely following his race. For those new to the sport, Thomas advises waiting one additional day after feeling ready to train before easing back into a routine.

I’ve experienced this for myself recovering from my first two IRONMAN races in two different ways. I took approximately three straight weeks off from any kind of physical activity after my first one, and noticed the mental doldrums were far worse. I recovered mentally much faster from my second. The difference? I resumed my physical routine within days, not weeks. My sleep patterns remained the same following both events—that is, I slept nine to 10 hours a night for at least the first week.

Angst: “Now What?” to “What’s Next?!”
You’ve celebrated, you’ve rested and yet something just feels … off. You’ve spent the last several months training dutifully and living a regimented lifestyle in anticipation of a giant life moment. Suddenly it’s over. You have lots of free time, which can quickly morph into something I’ve lovingly referred to as the off-season training blues.

How to escape this malaise? The first step is realizing you can’t rush it. Thomas uses a metaphor of a sponge needing to be filled with water before getting squeezed out again as a way to describe how important it is to take a break from the rigors of training.
For me, maintaining a blog and writing detailed race reports helps me relive the moment, analyze what worked and didn’t (both in the race itself and recovery-wise) and plan for the future. The planning part is critical, as it will help you transition emotionally from melancholy and non-productive nostalgia to what’s around the corner.

As much as I’ve tried, I’ve found it impossible to capture the magic of that first IRONMAN or 70.3. The journey of the unknown is always fraught with more drama, which heightens the feeling of achievement. But if you take a long-term view of racing and recovery, like Kessler you’ll see that triathlon is a journey, where races are milestones that require moments of celebration, reflection and analysis.

In other words, there is no “stop” on your metaphorical watch. Only “pause.”


Once again, good luck to Tony & Steve in Cairns, and also to the 6 or so doing 70.3, a couple for the first time at that distance


Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543

Mary Jackson 0409 002 082

Paul Skelton 0402 782 420

Dave Cawte 0420 363 660

GB (Graham Bliss) 0437 818 949

Dan McTainsh 0403 483 807

Iron News . . . ahhh the taper . . .

Hi everyone

Most of you are now in your taper, if you aren’t, you are close . . . yay!!! Congratulations on all the training you’ve done, your rewards will be there for you on race day, based on your effort. Enjoy the extra time but spend it wisely – it’s not too late for stretching and core work to make a difference to your race day. Or spend some extra time with your partner and/or family.

Sunday 27th April – Port Mac pre IM function at 3pm at North Lakes Golf Club. We will have a similar format to last year, starting at 3pm so those who only want to stay for 2-3 hours and don’t want a meal, can head home early enough. Those who wish to stay for a meal are welcome to do so. This function is to wish our Port Mac IM all the best – everyone is welcome to come along, athletes, family, friends, other RTC athletes, family etc. Please RSVP to me via email ( or on fb (RTC Social Page). This has now built as a great tradition. We have a few special things lined up for you so don’t miss it!

3.8k Ocean Swim – wetsuit optional ocean swim at Noosa on Sat 26th April if anyone is interested, with first wave starting at 7am, entry is $55 (or $65 on the day). Note: wetsuit is optional but if you use your wetsuit, you aren’t eligible for prizes. The course is predominantly out & back, with a triangle at the turnaround.

IM Partners Info – this will be posted on the IM Partners fb page tonight or tomorrow. If your partner isn’t on this fb page, please email or call me & I can add them, or I can send a copy to them. There’s no top secret info in here, happy to share with everyone 🙂 We want to ensure everyone has the best day possible – not just you guys & gals!!

From Pete Jacobs – after joining us at our IM camp in January, I asked PJ for his tips for a great Ironman marathon, this was his reply to me just before IM Melbourne . . . “You have to stay relaxed. Be in the moment, which means disregarding the fact you rode 180km’s, and any km you’ve run. Relax and take each stride like it’s the first and best of your life. There are no reasons why it can’t be, you’ve done nothing prior, you are just in the moment! Let go of all tension relating to what you think you “should” feel like in an ironman, and just relax”

Have a great rest of the week . . . train safe & stay upright . . . and I’ll see you all on Saturday and/or Sunday

Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543
Mary Jackson 0409 002 082
Paul Skelton 0402 782 420
Dave Cawte 0420 363 660
GB (Graham Bliss) 0437 818 949
Dan McTainsh 0403 483 807


RTC Ironman Training Update 26th February 2014

NZ – 1 week
Melbourne – 4 weeks
Port Mac – 10 weeks
Cairns – 15 weeks

How are your work & family commitments fitting in?

With the majority of our athletes moving into the bigger weeks of their programs, it is timely to remind everyone to ensure you are refuelling your body in between training sessions. This will be different for everyone, but make sure your are eating sufficient carbs along with some protein for muscle repair. At this stage, most of us are feeling tired….however this tiredness and your ability to back up for your next session will be determined by how well you are refuelling. We want you to be consistent in your training as that will give you the best results come race day. If you need any help with thus, please ask your coach or one of our club coaches below

Great work to everyone who completed the TT. It was a very hot day! If you didn’t complete the distances you planned to review why this was the case, take the learnings inboard & try something different next time. That TT course is tough mentally & physically…but you will thank us for taking you back come race day! Our next Dayboro TT will be on Sunday 30th March

Sunday 9th March is the Kings if the Coast swim, a 2-lap 3.8k swim race, wetsuit optional. Great practice for your upcoming race. When you enter via weekend warriors website, use the code RTC and we will get a 10% discount. Note this discount will be provided as a refund to you after the event (they work it on actual participants to get the discount, hence why it’s refunded afterwards). We are making this a brick session so a number of our athletes will be riding up to Caloundra and then running after the swim. More details to follow next week but it is likely we will have 2 groups leaving at 4.30 (slower group) and 5.00 (faster group) from North Lakes. This is a great opportunity for a family day up the coast. Please arrange car pooling etc to get a lift back. So that I can plan the logistics, please email me at with the following:
* are you riding up to Caloundra?
* do you have any spare seats in your car and/or room for an extra bike on the way back?

Best wishes to Jane Hermann for a speedy recovery, after a coming together with a ute yesterday. Bad bruising, a deep gash (6 stitches) is the main damage to Jane, bike may not have come off so well! Rest up Jane & we will see you back out with us very soon

Have a great rest of the week . . . train safe & stay upright  🙂



Regards . . . Jules (on behalf of the Coaching team)


Jules Dillon – 0497 078543
Mary Jackson 0409 002 082
Paul Skelton  0402 782 420
Dave Cawte 0420 363 660
GB (Graham Bliss)  0437 818 949
an McTainsh 0403 483 807

RTC Ironman Training Update 30th January 2014

I hope you had an awesome long weekend, and made the most of either some extra training or time with your family/friends

The countdowns….
NZ – 5 weeks…your volume should have reduced now…and you should be visualising your race!
Melbourne – 8 weeks….your base should be almost complete, time to bring in a few speed sessions!
Port Mac – 14 weeks….focussing on strength & endurance – if you have any niggling injuries, now is the time to get them checked!
Cairns – 20 weeks….and the real training starts!

Upcoming group training dates – advance notice so you can let your family know
Sunday 16th Feb – Dayboro bike TT / run back towards Petrie   ***we need a few partners / kids to help out with water stations & transport back to Dayboro – please email me if you can help out
Sunday 9th Mar – OWS at Caloundra (3.8k wetsuit optional race) – with a ride up to Caloundra & return, run up there
Sunday 30th Mar – Dayboro bike TT
Sunday 13th April – last brick session….race simulation for Port Mac….would be great to have as many Port Mac athletes as possible

For those racing Goondi this weekend, make sure you hydrate well tomorrow & Sat, and prepare yourself for the 30 degrees on Sun. This could include extra salt in your diet if you are a heavy sweater. In regards to hydration, if your body is 2% dehydrated, your performance will drop by at least 10%. Think about your race strategy, not just for this race but for how it relates to your IM – when I raced at Goondi the year I was doing my first IM, I ran the 20k at the same pace I planned to run in my IM….yes it felt slow but it helped me for IM, it gave me confidence I could keep running at that pace for another 22k! Good luck & I look forward to seeing you out there

Social – it’s time to start our Pre IM dinners….
The first one will be for our IM NZ athletes on Sat 22nd Feb 6.00pm at Mango Hill Tavern.This will also be a celebratory dinner for our Busso IM (Andrew, Phil & Campbell) and our Wisconsin IM (Jerrod) as we didn’t have our traditional dinners before their races

Here’s a quote from Muhammad Ali that some of you may relate to….

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now, and live the rest of your life as a champion’ “

Don’t quit guys & girls, the rewards are ahead of us!!

Have a great weekend . . . train safe & stay upright  🙂

Regards . . . Jules (on behalf of the Coaching team)

IM Awards Survey

A few months ago after receiving some feedback from club members, it was raised
at a club meeting that future Iron Distance awards move to a system which
aligns with all of our other club awards and they are based on one race per
season, instead of the current system where all Iron Distance races are
considered. Historically, going back a few years, all Iron Distance awards were
determined by the results at IM Australia, this was changed when more
Australian/NZ Iron Distance races were introduced and these awards were opened
up to any Iron Distance race anywhere.

The club committee decided that from the 2014/2015 season for a two season
trail, IM Australia would be the race which determines all our Iron Distance
awards – fastest swim, bike and run and overall fastest race time for males and
females. Following on from this decision by the club committee, further
feedback has been received from members who wish the current system to remain.
This is your chance to complete the attached one question survey to let us know
your views and the results will be taken back to another club meeting, more
than likely early next year and a final decision will be made. As always, every
club member is welcomed to attend the club meetings on the first Wednesday of
each month at 7 pm, usually held at McDonald’s, Anzac Ave, North Lakes.

RTC Iron Distance Awards survey