Aerodynamics + comfort + skill + equipment.⠀
We went behind the scenes with @dr_hannah_wells as she works with Ken from @adaptivehp and @ridesync in perfecting her bike performance.⠀
Psst .. we think it's working well so far!⠀
Video 🎥 on our YouTube channel now⠀
(link in bio)
4 28816 hours ago
Mariana Recovery Night Ride. The ladies take the lead and no men is allowed to take over!! Interesting right?? Come join Mariana every Monday, 8:30pm at Putrajaya😊 Girls just wanna have fun and ride😁
No man’s land 🗣 no-mans-land (noun): a. An area of unknown, uninhibited or unoccupied land. b. An unoccupied area or piece of land between opposing armies. c. An indeterminate or undefined place or state.
Here’s ANOTHER race photo of me exiting the swim in “no man’s land”. 90 secs behind the chase group, 60 secs ahead of the group behind me. I have quite the collection of these solo sally photos from the last 12 months. Can never quite hang on long enough to stay on feet and end up being spat out the back. Working hard every day so that this year I have more swim exit photos in the company of others 😆
Happy Tuesday folks! 🤩 I just want to say that I have the greatest admiration for triathletes! 🙌🏾 In my book, doing 3 sports does not sound EASY! 😧 Cycling for me is enough but to swim and run after? I mean I can run but not after cycling! I have to do them in separate moments! I also can't swim! 😝 ⠀
Well this amazing photo of @londontricyclist wearing her EASY skinsuit just blows my mind! 🤩 Of course I designed it and that is why it's super cool 😎⠀
EASY was built out of necessity, after feeling frustrated with people who only care bout a fast average speed and hunting Strava segments. EASY can ride fast and hard but there's always coffee, cake and chats involved! EASY embraces riding for coffee and cake. Do you ever go out for a ride not thinking about coffee and/or cake? Personally, that's my goal in mind. 😋 If there's no coffee or cake, I rather just stay in my paincave and do a proper workout! 😬⠀
Designing and wearing this kit reminds me not to take life seriously. But when it comes to Ironman, you can be serious and still wear this awesome kit! Not only you are hardcore and badass but also have the best kit in the race and will look super cool in the photos during and after the race! ⠀ #swimbikerun#womenintriathlon#womenintri#cyclingshots#athlete#ironmantraining#ironmantri#trilife#bike#cycling#triathlete#design#handmade#customapparel#customclothing#kitfit#cyclingpics#kitwatch#cyclist
WORK WITH YOUR BODY 🏊🏻♀️🚴🏻♀️🏃🏻♀️
Learning how your body responds throughout your menstrual cycle can be a real performance benefit, rather than a performance drain. .
Start to become aware of your cycle length, take note of what your symptoms are, and how your body responds in different phases. Knowing this info can help you prepare better going into training sessions in terms of setting expectations for what you can achieve in that session, additional hydration/nutritional requirements to fuel yourself, and what recovery modalities and strategies to use. .
Female Athlete Health is one of the 4 pillars that I work with my female clients on (the others being Performance Lifestyle, Health Foundations, and Performance Optimization), because we aren’t just like men and we have many other considerations to get an optimal performance!
If you’re interested in learning more about working with me to reach your full potential, then DM me. I have 3 spots available for my 3 & 6 month performance coaching packages, at 15% off! Until the spots fill. .
💥 STRENGTH doesn’t come from physical capacity. It comes from an indomitable will. - Mahatma Ghandi 💪🏼 Physically, I am far from the strong athlete that crossed the finish line first after a ridiculously fun + grueling day at Utah's Toughest triathlon 18 months ago. 🏃🏼♀️ I had no idea that the niggle in my left knee would turn out to be a disease that tries to attack + destroy all of my joints. 💔 I can honestly say that I have surprised myself over the last year when it comes to losing my physical strength while finding mental + emotional strength I wasn't sure I had in me. 🙋🏼♀️ This now lifelong health battle is showing me that I indeed have an INDOMITABLE WILL + I will keep on fighting for the best life possible with everything I've got. 👊🏼 Here's to ALL the different kinds of strength - may we use them to create a legacy that we can be proud of! 🥳 #theguardsman#strength#indomitablewill#keepfighting#triathlon#womenintriathlon#rawarrior#nottodayra#rheumaticdisease#autoimmunedisease#coeursports#honeystinger#hshive#teamtifosi#msmjhccoaching#utahstoughest 📸 + best support: @karljarvision 😘
19 9824 February, 2020
II Day 49 II Run home from work and I felt every step. 75% headwind, all the mud and I got rained on. I felt nauseous the whole way back and I really struggled to keep my heart rate in an aerobic zone (so much so I gave up with a mile to go) Leg felt ok-ish, I guess you have to have a bad run every now and then so you appreciate the good ones.
On the weekend @emilycommerford competed in her first Half Ironman in Geelong! We are so proud of you! All of the hard work and dedication you have put in over the last few month's has paid off. Well done :) Who else raced Geelong? How did you go? x
COMMITMENT + STRATEGY = PERFORMANCE //
That’s exactly how it rolled out this weekend for our very own pocket rocket Sarah Richmond! I’ve been Sarah’s performance support coach for nearly 2 years, and she’s ticked off:
2x world championships 2018 & 2019 ✅
1x world championships qualification 2020 ✅
1x PB at Geelong 70.3 2020 ✅
Next ➡️ IM Port Mac 2020 .
With a hectic lifestyle, Sarah has made massive progress in creating space for the important priorities in her life, setting and achieving specific goals around work and triathlon, and committing to optimizing her health - and it’s all paid off this weekend in Geelong 70.3 with a HUGE 6min PB!! 💥
Very proud of you Sarah, and I know there’s so much more to come!
II Day 48 II Yesterday’s ride today. Today’s run tomorrow. Went to the gym to spin because...wind... it was meh. It feels like it’s been stormy for eleventy billion days and there’s SNOW forecast this week. Massive eye roll. Hoping tomorrow’s run goes ok, legs are a little sore still. New block of training this week. How long until @outlawtriathlon half?!!!
First social run with @10ironwomen just over 8km but felt longer in the wind. When is this weather going to go away? I want to get on my bike! Anyhoo back to the run great to put some faces to names and hear about all the amazing events people have coming up. Can't wait for more social runs and brunches, always brunches!
FEMALE ATHLETE HEALTH //
What an absolute privilege it was today to share our knowledge and insights on female athlete health for the inaugural @reddogtriathlon Ladies Day. Together with these three amazing women we spoke about the menstrual cycle, hormones, their practical management for training & racing, sports nutrition and strength training for female athletes, and putting all this in practice in the lead up to becoming age group Ironman world champion. .
There was so much openness, honesty, connection and sharing amongst the group, it was such a special occasion to be part of!
Thanks to all involved for organizing this, and @reddogtriathlon for their support. Looking forward to our next one!
1 3723 February, 2020
The breakdown and details of what went wrong and what went right today don’t matter. Because progress is progress.
Working my way back to my best one race at a time.
I cannot believe how much support I had out there on course today. It was unbelievable, I’ve never heard my name called out so many times during a race.
In what has been a very testing 6 months with a lot of “dark” 😞 at times, today I started to see the “light” 😊 again. Food for the soul. Ready to get home and get back to work.
Congratulations to the pro ladies up front. And to everyone that finished.
And thank you for all the love, support and friendship today and every day ❤️ 📸 @witsupcom
II Day 47 II Massage day! I’ve been very ready for this for a while. Got my legs ironed out by the amazing Ali at @mindbodymachine01 who has a clinic based at @khphysiotherapy on a Saturday. My very grumpy leg has been shown who’s boss today. Fingers crossed for tomorrow, hopefully I’ve turned a corner and I’ll feel a bit more confident running on it.
RACE DAY!!!! Navi is on course at Geelong 70.3 ~ unleash the animal within ladies 👊🏼 Clear blue skies & sunshine here today 🙌🏼 I’m on coach duties and supportive mate ✌🏼
To all those racing, have fun out there!! #whothehellareyou#iamnavi
Pic // @katinkakernutt
Good luck to everyone racing Geelong 70.3 tomorrow! Especially @emilycommerford who is racing her first half ironman! You have done the hard work. Now it's time to race and have fun. We will be cheering for you all! :) Comment below if you're racing or spectating!
3 14722 February, 2020
Little stroll around the Bellarine Peninsula with @danileupold, her last long ride before IMNZ in 2 weeks. I trusted Dani with directions and she only missed a turn once, and only got left and right confused twice. Saviour Coke at 125km saw me through to 165km and then my first run off the bike since September 🙌
Now ready to cheer everyone tomorrow morning at Geelong 70.3 🥳
Tag your friends who are a ray of sunshine in your life!👭🥰
9 13021 February, 2020
II Day 46 II Swimming, it’s not the most glamorous of activities. For me, it’s a world of razor rash, brittle hair, weak nails, mascara down my face, wedgies, forgotten kit (it was my bra today) dry skin, smelling of chlorine and ABSOLUTE MENTAL CLARITY. A good swim without aggravating my leg. Top banana.
#WitsupPODCAST - MATILDA RAYNOLDS
What do you get when you cross a cyclist who has just won the @m2wcyclingclassic - one of the toughest and oldest bike races in Australia - a couple of gin and tonics, and a microphone? A podcast with plenty of laughs and banter, the story of an epic dog rescue, but some great insights from my good mate, @matildaraynolds, ex-pro triathlete, turned elite cyclist.
Matilda found that triathlon wasn't working for her, and fell in love with cycling, which has helped her find a lot of perspective over the past few years. Loved catching up with you pal - very proud.
🎧 Search for WITSUP on whatever platform you listen to podcasts - and hit subscribe (pleases and thank yous) 👊
What resonated with you? Leave a comment below 👇
What a day...I still can’t believe what just happened😭🙌😭🙌😭🙌 7 Months ago I raced my first ever 70.3 Ironman as a “bucket list” thing but ended up falling hopelessly in love with this sport... and today I got to stand on the podium as 2nd Lady in my AG for my first ever East London 70.3😱 But the craziest part is that I managed to get a slot to race IM70.3 World Champs in New Zealand at the end of the year😭😭😭 I’m so so grateful for everyone that has been a part of this crazy journey...I honestly couldn’t have made it this far without the entire army behind me❤️❤️❤️❤️ Things like things like this don’t just happen...I can honestly say this is all by the Goodness and Grace of God in my life🙌🙌🙌 He gave His best for me, so I always do everything I can to give my very best back to Him💙