TRI-umph Over Silence

Week 10 - Race Simulation

This week I attempted a Half Ironman race simulation to assess where my fitness is currently tracking. Overall, I came away feeling somewhat positive.

The day started with a 1.9km swim, where I achieved a personal best by averaging 1:50 per 100m, completing the swim in 35 minutes. It was a great confidence boost and a clear sign that the consistency in my swim training is paying off.

After the swim, I transitioned onto the bike for a ride from Bayswater to Muchea and back. The session wasn't just about covering the distance, it was an opportunity to practise my race-day nutrition strategy, hold my target power and pace, and spend over three hours in the aero position. I finished the ride in just over 3 hours, averaging between 27–29 km/h, and was pleased with how well my nutrition and hydration plan worked throughout the ride.

The final leg was the run, which was always going to be the biggest test. It was my first attempt at running since my recent ankle injury. Unfortunately, within the first few kilometres, the increased load on my ankle caused the pain to return. Rather than risk aggravating the injury and jeopardising the months of training still ahead, I made the decision to stop the run early.

While it wasn't the finish I had hoped for, the simulation still provided valuable insights. My swim and bike fitness are progressing well, and I was able to successfully rehearse my race-day nutrition and pacing. For now, the priority is allowing my ankle to recover properly so I can return to running safely and continue building towards my goal.

Week 9 - Easy Ride

The last few weeks have been all about one thing: getting comfortable in my new aero position.

After making significant changes to the cockpit on my TT bike with the team at Cross Roads Bicycle, we've made small adjustments, tested different positions, and worked to find the right balance between comfort, power and aerodynamics. Every session between now and Ironman Busselton will be spent on the TT bike.

This week was the milestone I'd been working towards.

I headed out to Muchea for my first road test with the new setup. After weeks of fitting, tweaking and adapting indoors, it was finally time to see how everything felt in real-world conditions.

The difference was immediately noticeable. The bike felt comfortable and stable, and I was able to stay in the aero bars for much longer than before. Riding on open roads brings different challenges compared to the trainer; wind, changing road surfaces, bike handling and maintaining position but the new setup gave me confidence that all the work over the past few weeks has been worthwhile.

There's still plenty of training ahead and, no doubt, a few more adjustments to make, but this ride marked an important step towards Ironman Busselton. It's rewarding to see the behind-the-scenes work starting to translate into confidence on the road.

Every ride, swim and run is also helping raise awareness and funds for the Black Dog Institute. Thank you to everyone who continues to support the journey; it means more than you know.

One ride closer. One step closer.

Week 7 & 8 - Physio & the Return of the Rocket

After completing my 22km long run, I had a minor flare-up of plantar fasciitis, which meant taking a short step back and spending some time with the physio to focus on rehab. It's a timely reminder that training for an Ironman isn't always about pushing harder sometimes the biggest gains come from listening to your body, recovering properly, and setting yourself up for the long term.

On the bright side, I picked up my race bike after some exciting cockpit upgrades, and the difference is incredible. The new setup feels significantly more comfortable, with much less strain through my shoulders and a position that should be far more sustainable over the long hours on the bike. I can't wait to get back out on the road and put it through its paces.

Every week brings a new challenge, but also another opportunity to learn, adapt, and keep moving towards the start line. Thank you to everyone who's supported me so far whether through donations, encouragement, or simply following along. Every bit of support helps keep me motivated as I continue this journey while raising funds for the Black Dog Institute and mental health awareness.

Week 6 Update - The Race Rocket

De-load week was exactly what I needed. After a solid training block, it was nice to dial things back with a couple of short, sharp sessions to freshen up while still keeping the legs moving. The reduced volume has left me feeling recovered and ready to build again over the coming weeks.

One of the highlights this week was taking my race bike in for a professional bike fit. I'm currently working with the team at Crossroads Bicycle Co. in Duncraig to fine tune my position on the bike. The goal is to improve comfort, efficiency and power output, while also reducing the risk of injury over longer rides. Looking forward to putting the adjustments to the test during the next training block and seeing how they translate on the road.

Week 5 Update - The Century

This week was a relatively light one around the 9–5, with the focus shifting towards strength and recovery rather than piling on extra training volume.

Most of my gym sessions centred around lower body strength, with plenty of single-leg work to help build stability and reduce the risk of injury. Bulgarian split squats, leg press, leg extensions, hamstring curls, and, of course, plenty of calf raises made up the bulk of the sessions. It's not the most glamorous training, but putting in the work now should pay off when the running mileage starts to climb.

I also squeezed in a couple of swims during the week, which have become a great way to loosen up the body, aid recovery, and get some movement in without adding extra impact.

The highlight of the week came on Saturday with my first ever 100 km ride. It was a great confidence booster and an opportunity to dial in my race-day nutrition. I tested a new carbohydrate mix on the bike, but unfortunately it didn't sit well with me. Looking back, I think the biggest issue was the lack of sodium, which left my legs fatiguing much earlier than expected. While it wasn't the outcome I was hoping for, it's a valuable lesson. It's much better to discover what doesn't work during training than on race day, and I'll be making some adjustments before the next long ride.

Week 4 Update - Building the base

I’m not the strongest in the room right now. Not the fastest, not the fittest, not the most experienced. 

It’s easy to compare yourself to where others are, but none of that exists without showing up first. And showing up consistently is where progress actually begins.

That’s where discipline comes in.

Discipline isn’t motivation. It’s turning up when I don’t feel like it. It’s starting sessions that feel heavy and continuing when they stop feeling comfortable. It’s structure when my mind wants excuses.

It's time to get to work. 

Week 3 Update - Motivation

Winter is in full swing and these early morning wake-ups are starting to get harder and harder.

Motivation might get you started, but determination is what gets you out the door when you don't feel like it. These moments are just as much a test of mindset as they are of fitness. Learning to stay consistent, embrace discomfort, and show up even on the tough days is all part of the journey.

It's a reminder that looking after your mental wellbeing isn't always about taking the easy option, sometimes it's about building resilience, keeping perspective, and focusing on the bigger picture of why you started in the first place. The goal hasn't changed, even if the conditions have.

Exciting week ahead. Time to lean into the process and keep moving forward, one session at a time.

Week 2 Update - Attacked by sickness

Week 1 Update - 143km done!

A massive thank you to everyone who has supported me so far and helped get this fundraising journey underway. Every donation, message, and word of encouragement has genuinely meant so much.

This week, I’d particularly like to acknowledge my sponsors for backing me from day one and helping bring this campaign to life. Your support is helping raise both awareness and vital funds for the Black Dog Institute and the incredible work they do in mental health research, education, and support.

I’m also proud to share that I’ve completed 143km this week! This is just the beginning, with many more kilometres still to come.

 Thank you again to everyone who has donated, sponsored, shared the campaign, or offered encouragement along the way. Your support truly makes a difference.

Onto the next week!