ROTB

What goes in to a good run off the bike?

🦵 resilience in the legs 🚴 bike pacing 🥤 fueling and hydration 🏃‍♂️ run pacing 📐 form for efficiency 🧠 keeping your head in the game

‘It doesn’t have to feel good to be fast’ – Dean Host

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IT’S ALL ABOUT THE BIKE!

GET ON YER BIKE

JUST RIDE

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FIT AT FIFTY… AND LOVIN’ IT

Kellie turning back the clock at Geelong 70.3 – a decade between 70.3 races and life’s a bit different but she’s back training, fit at fifty and loving it! More to come…  welcome back KP! ...

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THE FINAL COUNTDOWN…

THE FINAL COUNTDOWN Four days until the 2024 edition of @ironmanoceania Geelong 70.3 The final week or two is all about ‘the final’ > long ride >  key strength session >  interval What’s your favourite ‘final session’? ...

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HANLON EXPRESS

All aboard Steve’s journey back to the top… An elite performer in years past we have joined forces in a joint mission to see where we can take his health, fitness and performance in the years to come So far, so good: >  injury free > motivation and enjoyment sky high >  fitne ...

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RACE WEEK TIPS

RACE WEEK TIPS

Get excited – it’s race week!

Race week isn’t about doing nothing, over resting and hoping for the best. It is about best preparing the body for peak performance from current fitness. As such we recommend:

📆 sticking to normal routine and structure ...

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(WET)SUIT UP!

Do you wear your wetsuit ahead of race day? If you can’t get to the open water then a pool will suffice… No excuse If you want to optimise your race day performance then details like this matter. We sit in the water differently and our swim stroke changes in the wetsuit. Practice and ...

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GEELONG 70.3 SWIM TIPS (FOUR WEEKS OUT)

Geelong 70.3 swim tips… At four weeks out.

SINK OR SWIM!

We are four weeks away from the 2024 edition of Geelong 70.3 so here are a few tips on how best prepare for this course. The swim course is simple and usually calm which means it can be fast… let’s make sure it is fast f ...

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GEELONG 70.3 BIKE TIPS (FOUR WEEKS OUT)

Geelong 70.3 bike tips… At four weeks out.

BIKE FOR SHOW!*

We are four weeks away from the 2024 edition of Geelong 70.3 so here are a few tips on how best prepare for this course. Whilst this bike course is not ‘hilly’ it is certainly ‘undulating’ and there are a few climb ...

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GEELONG 70.3 RUN TIPS (FOUR WEEKS OUT)

Geelong 70.3 run tips… At four weeks out.

RUN FOR DOUGH!*

We are four weeks away from the 2024 edition of Geelong 70.3 so here are a few tips on how best prepare for this course. Coming off what can often be a tough bike ride regardless of your level of racing.

🏃 If you ...

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