Triathlon & Ironman Coaching


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If you’re into endurance events at any level, an applicable nutrition & hydration regime is just as important as the right training plan! What you choose to eat and drink, and the timing of each, can have a direct and profound impact on how you feel today, as well as the quality of your workout two days from now. One of the most important benefits of your nutrition is supporting your training volume. You want your body to realize the training you’ve invested in throughout the entire season and nutrition is part of the equation!

Set up a consultation with GTF coach ALLIE and make sure you head out the door for your next workout or race literally fueled for success!


At GTF, our accredited coaches/trainers provided professionally planned and supervised strength and conditioning services to athletes that are looking at improving their sporting performance or for people who are looking at improving their fitness and strength.  Our accredited coaches/trainers perform both one on one, group or team sessions to help you achieve your fitness and athletic goals.

What are the benefits of Strength & Conditioning?

For a triathlete we refer strength and conditions as the 4th discipline. A tailored strength and conditioning program can add variety to your training program along with targeting specific muscles and movement patterns that can give you the physiological edge over your opposition.  The benefits of a customised strength and conditioning program include:

  • Greater ability to generate strength and power during a particular movement
  • Greater endurance capabilities
  • Improved conditioning so that you can maintain a high level of performance during the season
  • Improved effectiveness of pre-season programs
  • Improved self-confidence
  • Reducing the risk of injury


The triathlon transition.

The triathlon transition can be crazy, chaotic, and perhaps even frantic.  Awareness and timing are essential. Tempers have been known to flare as tensions increase, bikes crash, and liquids are tossed about.

And the sooner you are in and out of this area, the better!

And just mention the word “transition” to someone new to the sport of triathlon and watch them become unglued.

But if you are a beginner to this sport, and you have a genuine fear of this temperamental portion of the triathlon, you are not alone. I have been there. We have all been there. And as you near your first ever triathlon or duathlon, the fear is legitimate.

Perhaps it is the fear that we are going to forget a vital piece of equipment prior to the upcoming leg of the race.  Or maybe it is the fear that our equipment will fail us. Whatever the reason, unfortunately, there is no magic formula for learning the art of the transition. Your only allies are time and experience. And with each race, your fears will subside as your transition skills become perfected. Eventually, the transition will become a means of strategy and your perception of this once chaotic situation will change. Eventually, the transition will become your friend. A place to hydrate, a place to put on dry clothing, perhaps even a place to relax…for a brief moment! As you become more competitive in this sport, the transition will become a crucial link in the outcome of your race and the speed at which you can transform yourself from swimmer to cyclist or cyclist to runner will become a factor in this outcome.

But let us not get ahead of ourselves. For it is the purpose of this informationis to show those of you who are new to the sport of triathlon, some tips and strategies to help ease your fears as you near your first triathlon.

Tranisition training days will cover;

First…T1 or the first Transition from swim to bike.
1.   Make sure your bike is properly and securely placed on the bike rack

Picture yourself on the bike during the race. What you are wearing? Are you wearing bike shorts or a swim brief? Are you wearing a heart rate monitor and strap? Are you wearing a singlet? How about your water bottles…are they full and in place?

Items attached to the bike while in Transition (T1).

1.   Make sure your bike is properly and securely placed on the bike rack. Some folks will rack their bike facing forward with the brakes levers hooked over the bike rack. Others will place the back of their bike seat on the rack. The choice will be yours. Just make sure the bike is secure. I have seen racers come in and knock over other bikes while attempting to grab their own.

2.   Water bottles – make sure your bottles are full with the appropriate fuel and placed in the bottle cages. ½ Ironman and Ironman distance races will have water stations about every 8km on the bike. But for shorter races, you are responsible…so don’t forget! I usually pack one filled with water and one filled with energy fuel.

3.   Your helmet and sunglasses – most triathletes will place their helmet upside down on their aerobars, straps laid out and sunglasses in the helmet. First of all, practice putting on your helmet now and clipping and unclipping the strap.  It is a simple task and yet, it can be a source of frustration. Preparation folks…it is an absolute necessity!

4.   Bike computer and/or heart rate monitor – do you use your bike computer when you train? Then make sure it is functioning before the race. Take your front wheel and spin it to make sure the computer is responding. If it isn’t, check the pick-up usually attached to lower end of the front fork. Is it close enough to the magnet attached to the spokes? If not than move it closer until you get a response on the computer. If you plan on wearing a heart rate monitor and it is attached to your handlebars, make sure it is secure and located in such a position so you can see while riding.

5.   Gear/chain placement – make sure your bike is in a higher gear to start out. Perhaps with your chain on the small chainring. This will make it easier for you to begin the ride without having to grind the pedals. If your bike shoes are already attached to the pedals, spinning in the higher gears will get the bike moving forward sooner providing stability while attempting to slip your foot into the shoe. Plus, the spinning will allow you a brief warm-up for your legs. As soon as you are set and comfortable on the bike, you can switch to lower gears.

6.   Make sure your components are secure. – most of your larger sanctioned races will have someone checking your handlebars and areobars before racking your bike in the transition area to make sure they are tight and safe for riding. But if you are in smaller race, you may be on your own. If everything was fine yesterday, than it should all be fine today. But if for some reason you had repairs done to your bike between your last ride and the race, make sure these components are secure and tight.

7.   Emergency items/spare tires – If you are riding on clincher tires, make sure you have a spare tube or two with the tire changing tools in your seat pack. If you are riding on tubular tires, you will need a spare folded and attached to your seat. For shorter distance races, such as a sprint race, most do not bother if they flat out simply because of the time lost. But if this your first race and by golly you want to finish. So pack some spares.

8.   Energy Bars – Again, for shorter distance races, liquids should be fine for nutritional supplementation, but if you plan on using bars or gels, make sure they are in a place where you can reach them. Some people will use “non-chocolate” bars and stick pieces on their top tube for easy access. (some chocolate bars will melt and get rather messy) Some manufacturers have created handlebar packs for storing such items. And there are “gel belts” on the market for holstering gel packets primarily for the run. Whatever you use, make sure you practice using these items during your training.

9.   Check Your Tires – Before you leave your bike alone and head off to the swim start…Check the air in your tires and if need be, fill them to the proper pressure. If you don't already have one, get your self a good bike pump and take it with you to the race.

10.  Salve on the seat – What? You may ask. Well, this is something you do not have to do. If you are racing in a tri-brief (for men) or a women’s tri outfit, you may want to put a little salve (KY or Vaseline) on the nose or tip of the saddle. I will add some comfort when you are riding. This is something I do, and you certainly do not have to.

11. Bikes shoes clipped into pedals/shoes not attached to pedals – This is probably one of the most frequently discussed topics with regards to Transition philosophy for most new to the sport of triathlon. And, unfortunately, this will be a choice you will have to make on your own. If you do decide to have your shoes attached to the pedals, than practice this method well before the race, either on your stationary trainer or on a quiet street. Remember, while attempting to slip into your attached bike shoes, LOOK AHEAD. Do not get fixated on looking down. This could obviously lead to disastrous results. Every race will be different, so be ready to adjust your plan accordingly. The transition area for some races may be a grassy, sandy area.  If this is the case, you may not want to have your shoes attached to the pedals. Otherwise your feet may be covered with sand by the time your reach the “mount line” point of the transition. The “mount line” point I refer to is usually that point in the transition area (usually an “exit” ) where the triathletes are allowed to mount the bike and head out. Most races with larger transition areas require the riders to walk or run their bike to this point before mounting (something we will practice)…this is obviously for safety reasons.  In the case of a sandy transition area, you may want to put your bike shoes on before mounting the bike. The distance of the race will also play a role in deciding whether your bike shoes are attached to the pedals or not. For shorter sprint races, many triathletes will have the shoes attached. However, some will have pedal adapters for running shoes.  Such adapters allow the triathlete to cycle while wearing his/her running shoes, obviously saving time when hopping of the bike and prepping for the run (T2).  For the longer distance triathlons, I think the “shoes to pedals” idea is really one of personal preference.

Now your bike should be prepared for your race.

Next, you may have noticed that most folks will have mapped out a small area next to their bike for those items you cannot attach to the bike. They will often have a towel spread out in a small square with various items within easy reach. So lets take a look at what makes up this area.

Column Two: Those “loose” items you need to bring to Transition:

Lets us begin with the athlete exiting the water and approaching T1 for the bike ride.

1.   Bottle of water. Depending upon where your race is held, you may want a bottle of water sitting next to your bike…Why? You may ask. Well, if the swim portion of the race is in the ocean, you will be running up a sandy beach to get to the bike transition. Usually there are volunteers standing on land hosing down triathletes as they pass by heading for the bikes.  But it is always a good idea to be safe. There is nothing more irritating then slipping on bike shoes with sandy feet.  By placing a water bottle next to your bike, you simply splash your your feet are instantly rinsed and clean!  Quickly towel them dry and you are ready for the ride.  Your feet will thank you.

2.   Heart Rate Chest Strap. Many triathletes ride the bike portion of the race with a heart rate monitor. If you do not wear a wetsuit, you will find swimming with the chest strap can be a nuisance. Have the strap out on the towel ready for you to grab.  This is something you can practice at home.  If you do wear a wetsuit, you can put the strap on under the suit.

3.   Dry Socks. If you are racing in a longer race, you may want to wear socks for the bike ride leaving you prepared for the run.  This will take extra time and for shorter races, this delay will seem long relative to the overall distance. For a ½ Ironman or Ironman, where the race will last 4-16 hours, an extra minute to slip on dry socks will be nothing. If you do wish to wear socks for the ride and/or run, towel dry your feet before putting on the socks. Otherwise, they will be difficult to slip on.

4.   Spare Energy Bars or Drink - you may want a quick bite or drink before your ride or run. If so, keep some spare goodies in your gym bag. In fact, make sure you keep such items in the gym bag, because the heat will warm the food and drink up rather quickly.

5.   Running shoes. Upon getting off the bike and preparing for the run (T2 or Transition 2) You will want your running shoes right there!

6.   Running hat and accessories -  If it is hot and sunny by the start of the run portion of the race, you may want to wear a hat. You may also want to slap on some sunscreen. I like to have a spare pair of sunglasses for the run. Usually, by the end of the bike ride,  my cycling “shades” are usually covered in forehead sweat/water etc. So, I like to put on a clean pair for the run. This of coarse is optional and is up to each individual. You will eventually learn what works best for you.

And that just about covers it. Of coarse this is just a generic list of items and over time you may develop your own set of items for a successful Transition. Just remember, if you are a beginner, do not be afraid of the Transition area. Take your time on your first couple of races. Find out what works for you, what items you may or may not need for your race and then as you begin to focus on speed with each race, you can tweak the look of your Transition Area accordingly.


GTF Training camps will provide athletes the opportunity to train in environments different to their normal training grounds, giving you the opportunity to live, eat and sleep triathlon while challengnig yourself against other like minded and enthusiastic athletes.

Our camps are renowned for being challenging as you push not only your body but your mind to it’s limits and beyond. The support, inspiration and motivation from coaches and fellow athletes will allow you to reach limits you never thought possible!

Taking part in a training camp is not only fun, but they also ensure you gain a competitive edge for your racing season.

5 top reasons for attending a training camp:

1. Camaraderie: There is nothing greater than surviving tough training days with friends and fellow athletes. You share the highs and the lows and learn loads from your fellow athletes.
2. Be a full-time athlete: There is no way to improve faster than to focus solely on training and recovery. Most of us can’t do this every week, so why not make the most of it!
3. Challenge yourself: Push yourself both mentally and physically.  Athletes who attend our camps always walk away saying ‘I never would have trained like that by myself!’
4. Focused training without distractions: A training camp is like a get-a-way for athletes. You get to leave our regular lives behind for a few days and simply focus on nothing but triathlon. No meetings, no kids, no obligations. You just train and recover for the next day of training.
5. To draw on experiences: To draw on your experiences from a training camp is invaluable.  When you race you can draw back on these tough challenges and push your mind and body further and harder during your racing. Also talking and asking questions from other athletes and what works best for them is a great way to further your skills and knowledge.

Locations - We are generally based in Tasmania however we do conduct camps pre and post race events so athletes can have a coach there for them in the taper phase and also at the recovery phase post race.