August Update - The end of a BIG second Summer Racing!

Hey Guys,

& Hey August when did you go flying by? 

 Just like that my first Olympic Distance World Series Race done, my last German Bundesliga race for team Lemgo Komet & some priceless time away with Mum & Dad!!

 It sure was a busy month & I’ve only just realised today that my second summer for the year has come to an end (yep roll your eyes hehe #athletelife) & we head into the European Autumn for our last month over here before heading home!

 But before I get too carried away with the racing to come, I’ll fill you in on what I got up to over August!

I lined up for my first shot at an Olympic /standard distance World Triathlon Series Event, which would also be my third WTS race. This meant the distance doubled from a sprint (750m swim, 20km cycle, 5km run) to the Olympic distance of 1500m swim, 40km cycle & a 10km run. I was headed from our base in Vitoria Gasteiz Spain, to Montreal Canada with the Aussie squad. Continent hopping for my first trip to the land of the Red maple leaf!

 Travelling back in time we landed in Montreal with a few days pre race to settle in, get our bearings & body clocks adjusted before laying down the finishing prep work for race day!

I wanted to race Montreal WTS as a great lead in race to the ITU World Championships 6 weeks later in Rotterdam where I would be lining up in the U/23 race, again over the Olympic course. Montreal offered a great chance to see where I was at over the distance with plenty of time to get back to “work” after implementing what I’d learnt!

Montreal as a city was awesome, the mix between Canadian & French culture was very unique, with French being the main language spoken. And I must say, the food was brilliant, I’ve never felt so spoilt at a race for delicious quality vegetarian choices!! 

Staying downtown us Aussies soon found the top local coffee shop & could be seen here a few times a day having very important “business meetings!”

Race site was down on the Old Port, surrounded with typical European French architecture of narrow alley ways, cobbled streets & many cathedrals! 

Lucky for pre race course familiarisation where we could take in some of the sites, because there was none of that come race day! 

The course was a 1500m 2 lap swim, in the freshwater river with a run around dive re-entry after lap 1, before a steep climb up a ramp to run from the swim to transition, legs burning getting on the bikes for a 9 lap loop of 4.5km, with some cobbled sections & 2 climbs. Getting off the bike in the second transition down on the port for a 4 lap 10km run, looping onto the cycle course, keeping a climb & some cobbles in there just for fun! It was a tough one, but I’m a big fan of tough, the challenge is exciting!

Us Elite women were off at 1.36pm (to be exact) on the Saturday, followed by the Elite men the following day. Waking up race day it was a cool & rainy morning but the sun decided to poke its head out by lunch & we were treated to sunshine for the race & a non wetsuit swim!

I headed in as number 20 & took my position to the left of the pontoon. The ITU famous heart beat thumping music sounded just before the silence falls & the gun goes, race start!! I got off to a great start & was leading the swim out with Katie Zaferes & Caroline Routier on my side. 

Katie soon took the lead & I could feel the pace was pretty comfortable in the swim. At the run around point I got my first run & dive attempt (& Loved it) Jumping straight back in for the second lap, & exiting the water after Katie who was just up ahead. 

Up the ramp & the pace was on, with no big gaps emerging in swim between athletes meant the pace was going to be hot from the start to see who could stick that front end of the ride when you're on the rivet!

I knew this was what we call a critical moment, make or break! Unfortunately, on the day it was exactly this, you either made the front pack (of 12 athletes eventually) or you didn’t & you formed the chasing pack! For me, I made the mistake before the race had even begun of not raising an issue I was having mechanically with my bike derailer & cables after travel, I had a fiddle and it all seemed fine on bike familiarisation & pre race, but of course come race day & really putting the pedal down, things weren’t A Okay. After the first climb on lap 1 of 9 I was left unable to shift up from the small to big Cassette. Leaving me spinning as I watched the front pack power past & head up the road! My swim had set me up in an ideal position but my poor management in this area gave me a steep learning curve as I watched the race ride away from me. It took me until the 3^rd lap to figure out how I could get my bike to shift up to the Big Ring, giving me the torque & power I needed to ride & compete with the rest of the field. Frustrated but trying to stay collected, it was time to start working on minimising the time we were losing to the leaders up front!!

The chase pack wasn’t working too well together, with the majority of the work being done by the minority & it was frustratingly clear we were losing time each lap to the front pack! On the last lap my nightmare ride continued as we reached the top of the last punchy climb I went to my impromptu move in this race to get the chain to shift from the little to big ring & instead I was treated to a dropped chain, straight off the cassette! 

At this point I was fuming with myself & felt like I was just in one bad dream & that this wasn’t actually the real race! But it was & I don’t throw in the towel, we work too hard for that!! So I climbed off my bike, put the chain back on, got back on my bike & tried my best to hunt down the chase pack up ahead, but being lap 9 it was time to get running! Transition from bike to run is something I’ve worked hard at to now pride myself on executing well, on this occasion I was getting off 30 seconds behind the entire field…. 

Heading off onto the run, focusing on keeping my head cool & taping away to try & catch back one runner at a time! At halfway I found myself back in the mix of chasers off the bike, and I had Sato from Japan on my tail & we started a great little battle over the next 5km. 2 years ago I would have subconsciously dismissed any battle on the run, ruling myself out of the game, now I chase them- relish in the oppourtunity to battle it out & push yourself one place further! Taking the “little win” here in the end & pleased to see the end of that race crossing the line in 17^th.

A result that on paper against an 11^th & 16^th place in Gold Coast & Hamburg World Series races doesn’t look too shabby, but I was walking away disappointed & frustrated with myself, it wasn’t  the race I had worked for nor hoped to execute on the day! BUT it was a valuable learning experience, picking up many factors I know I can now work on & improve, along with lessons learnt in regards to the “controllables” like bike mechanical issues which could have been avoided. I got the Olympic distance race nailed down pre worlds, I kept my head in the game & I didn’t take the easy escape when things weren’t going right, that I can walk away happy with!

Here’s a link to the ITU Montreal WTS Womens RaceHighlights!

On the other end of the race was Ash Gentle running away with her first World Triathlon Series win!!! Sharing the podium with Flora Duffy & Andrea Hewitt. A huge congratulations to Ash, 6 years of hard work in the making, a result many dream of, & what a pleasure it is to watch her hard work daily in training!  A lovely evening dinner & champagne cheers post race with the Tri Australia girls to celebrate Ash’s win together, as it should be!! 😊  

Enjoying a scenic recovery run the following day with the girls before brunch, coffee & of course some shopping before watching the Elite Men’s race & flying out overnight back to Spain!

It was straight back into the office, with a few days settling back into the Euro time zone & that whole swim, bike, run routine we do.

 Getting the body recovered & ready before biting back into the real quality work! I had 2 weeks back in Vitoria Gasteiz in a quality block of training, working hard in the summer heat before it was time to pack again & get racing in the last German Bundesliga Race of the Season for me!

It’s no secret I was also counting down the days until my beautiful Mum & Dad landed over in Europe, meeting me on Race Day in Grimma, Germany!! Spending 1 week with me before traveling on to spend another week with our best family friends.

The Bundesliga Races are always so much fun, it’s a great reminder of why we do what we do. I always enjoy my time with my team- Lemgo Komet, & they always take care of us like we're royalty! This Bundesliga was in Grimma, about 2 hours South East from Berlin and 1 hour from Dresden. It was a pretty spectacular site for a race, the towns narrow cobbled streets, main town square & church, plus the river & forest trails surrounding were awesome to explore pre race for … familarisation!!

Racing on the Sunday at 12.05pm the Elite Women kicked off! But pre race I had the best “boost” ever, as I was putting my race shoes into transition I heard a familiar voice call my name which I haven’t heard in 2 months, turning around to see Mum & Dad on the fence line!! THE BEST! Mum had already started crying happy tears 10 mins earlier as they neared race venue much to Dad’s delight. I had already won that day, it was just brilliant to have Mum & dad over in Europe, at a race there to cheer & watch me do what I love & work so hard for!

The racing got underway as the spectators watched from the bridge above us over the river! We had a 750m wetsuit swim in the river against the current on the way up around the river bend before tuning the buoy and heading back around the river bend to exit the water. I was pleased to take the swim out and exit the water in front! 

Getting on the bike the intent was clear from us up front, we wanted to go & get away from those just behind, we were able to really push the pace on lap 1 of 3 over the quite technical, cobbled & hilly course, getting a large gap early over the chase pack! Our lead group of 5 had Laura Linderman, Gillian Backhouse, Emmie Charayron, Anja Knapp & myself all working hard & very well together to increase our lead over the 20km ride. It started to rain on the bike leg & the advantage of having a smaller front group was made clear as some athletes came down on the sharp downhill corners & cobbled sections!

Heading off onto the run feeling great, with 4 laps through the bustling town streets & narrow cobbled streets! I entered a battle over the run with Emmie who was sitting on my tail! With the added joy of having mum & dad bouncing around the course to cheer away as I worked to not let Laura out of reach who was just ahead in the lead. With 1 lap to go I surged & broke away from Emmie & set my sights on Laura up ahead, making up ground but not enough, crossing the line with a very Happy 2^nd place! 

I was thrilled to execute on great race and so stoked to have Mum & Dad be there to watch the whole thing! You beauty! My second place, along with the hard work of Tammy & Lena in 8^th & 9th also secured out team Lemgo Komet the overall win by 1 point! Cheers to that!!

Here’s a link to the Grimma Bundesliga Race Highlights!

Enjoying the post race celebrations & presentations before I got to head back on the train with Mum & Dad to Dresden for a few quality days away with them!! I got to be the only child for a while ( I already know I'm the favourite hehe) as we explored Dresden Germany before making our way to Switzerland, our families favourite country aside from home! 

We’ve been coming to Zurich Switzerland since 2011 & love it, from the city river which is so clean you can drink it, or float down, swim up, & jump off the many bridges & diving pontoons, along with our favourite restaurant which serves some of the Best thin crust pizza @ Henrici, & not to forget the chocolate, or that the city is spectacularly surrounded by the Alps!! 

Needless to say we loved our time here once again!!

 Heading to the South of Switzerland to a town called Lorcano on Lake Maggorie for our last 2 days! A beautiful part of the world I had been longing to see since eyeing off my good friend Kimi’s pictures from her family visits here over the years! Exploring the lake side European towns of Lorcano & Ascona with their colourful alleys, delicious restaurants, great wine & beautiful lake front Swiss Alp views! 

Able to make a day trip up 2000m into the Alps on a Gondola & chairlift ride to the top, before a hike up another 500m  & some paragliding back down for dad… Surprise! Never to old to tick off the old bucket list one by one! 

And my favourite, a visit to Valle Verzasca for a swim in the most insane water holes I’ve every laid eyes on (do yourself a favour & add it to the bucket list)

They were some of my favourite pics above, now I've stopped clogging the Instagram feed...  #sorrynotsorry

It’s always hard to leave family but I never say “goodbye” it’s always “see you soon” & that’s not to far away! SO Thankful for the quality time I was able to spend with Mum & Dad, beautiful memories which I'm so happy to have shared!  

The next few weeks ahead left in Vitoria Gasteiz will just about fly by!!

 With September almost here it means it can only be a few weeks away from the ITU Triathlon World Championships & World Triathlon Series Grand Final! 

This year the World Champs will be held in Rotterdam, The Netherlands! I will be lining up in the U/23 World Championships on Saturday the 16^th – BRING IT ON! All the racing will be live on ITU Live online at –https://triathlonlive.tv/

I can’t wait to rip in & give it what I’ve got! But for the meantime we’ve got 3 weeks left to nail down some hard work & final prep! Stay tuned, next month is going to be a BIG one!!

Thankyou as always for my team of Support, without which the work I do would be impossible!

Hope you enjoyed the update 😊

X EM. 

July Update - Working hard in the European Summer

Hey Legends,

We've all heard that saying- time flies when your having fun! Well I think it's the same for hard work! Because I've had a good mix of the two in my first 4 weeks here in Vitoria Gasteiz & in Europe & it certainly feels like it has flown by!!

It's been a busy month so I'll fill you in…  Excuse the essay- you have been warned!

Coming back to Vitoria Gasteiz for my second international season of racing it was very much like coming back to a second home. Unlike 2016, I knew the “lay of the land.” How the daily training environment works & its structured, the unspoken rules of the culture & apartments, where to get your groceries, how to make my way around town, the good loops for a 2 hour ride, my favourite morning run track, the best coffee shop & what places to hit up for wifi! All this, although seemingly small factors, made a big difference in being able to settle in stress free & easily jump into training on day 1!

There was no rest for the wicked in my first week here, it was straight in with the Wollongong Wizards to some hard work in lead up to the next big World Triathlon Series Race in Hamburg Germany the following weekend. The “PZ” hill reps, motor pacing loop on the bike, & Landa run trails for our “track” work all came back pretty quick! Utilizing the Bakh full Gym & recovery facilities & our service provider/ team physio Emma (another Emma in the Triathlon world... wow) for treatment to keep the body feeling good & all aligned.

It doesn't take long for me to farewell the 4.20am alarm that goes off Monday to Saturday mornings back home in Sydney for swim training or a long ride, happily turning that baby off until October & editing the morning alarm to a sociable 7.30 am!  Another classic feature to the Spanish culture is the siesta- from 2 -5pm shops will literally shut before reopening again from 5pm up till about 10pm! The siesta is brilliant for us athletes, giving us the chance to stop & rest properly in the day to be ready for the evening session! A nap is always on the cards but my go to TV shows to binge on in the siesta would have to be the new Season 7 GOT, The Bachelor (I know) and Criminal Minds.. (talk about real variety)

We headed off to the World Triathlon Series event in Hamburg Germany on Wednesday the 12/7, with both the WTS Elite men & women racing on Saturday over the sprint distance & the World Triathlon Mixed Relay Championships to be contested on Sunday! This event was the 2nd and final chance to gain automatic qualification to the 2018 Australian Commonwealth Games team, with the 1st Aussie in the top 10 gaining this automatic nomination, and the last spot being given via discression late this year.

For the women from Australia there was Ash Gentle, Charlotte McShane, Natalie Van Coevorden and myself racing. Hamburg was an amazing city & the WTS race here really takes in the sites, having been on for over 10 years now!! With transition and the finish line sitting right on the door step of the Hamburg town hall! The swim uniquely features about 50m in the dark as we swim under a bridge in a tunnel & the crowds are next level, lining the entire course & giving such a buzz! With the Age group Triathlon events run over the same weekend it's the biggest triathlon event in the world! Wow!

I was feeling a little bit flat in the lead up to Hamburg, put it down to a big mixture of factors over the past 2 weeks in lead up; traveling from Sydney to Europe, adjusting to all the factors involved with this & a handful of quality work, all took their toll leaving me feeling a little flatter than I usually am in the days leading up to a race, none the less- "Feel good, race good. Feel crap, Race good!"
And all my preparation was great, with the body ready to rock & roll out there over the famously fast & furious Hamburg course, a sprint event- 750m swim, 20km ride & 5km run.

For me Saturday went a little like this ~  Ranked number 27, I took my on the pontoon in the middle of a close to full field with 62 girls lining up, with the water about 19 degrees in the Alster lake it was a wetsuit swim! Off with the gun it was a sprinting dash to get some clear water for yourself before that first buoy turn approached! My swim is usually my best ally but today I fell into a bit of strife, losing that critical moment in reaching the first buoy ahead of the carnage to follow, as you can imagine 60 girls wanting to also make their way around a buoy… it's not pretty!

I copped a big kick to the head, with someone's heal getting me square in the eye, ouch! My goggles cracked & leaked and I found myself in one big huddle and struggling to see. Knowing the race would be getting away from me at the front end I battled though and tried my best to make up lost ground over the remaining 500m to the swim exit, including the dark tunnel!

 In transition onto the bike, the pressure was on if I wanted to get up and make the front pack, and of course that's where I wanted to be! I was just on the back of the pack for the first 1.5 laps of 6 so had my work cut out for me in this first 5km to establish myself in the bike pack!! I moved towards the front & stuck it there for the remainder of the bike course playing a strong roll!

Unfortunately it was too late as Flora Duffy & Kasper with Jess Learmont had already broken away off the front early.  Leading the chase pack into transition 2 onto the run it was another foot battle over the next 5km to the blue carpet! I was really pleased with how I ran out there, holding strong & with the best form I have felt running yet this season, a testament to the work Mick & I have been putting in with the specialist help of the Australian Institute of Sport staff!  I had a sprint finish down the blue carpet for 16th & 17th and was happy to take the “mini” win here!

16th in my second WTS, I'm pretty proud of that!! To my amusement I had forgotten about my eye before greeting Mick and having him alert me to the fact that I in fact had split my eye open and had exited the water with blood down my face! That's World Series racing for you, and lucky I could come up with a good story to explain my black eye in the coming days haha!

BIG Congratulations to Ash Gentle on her silver medal out there & the quickest run split on the day, and to Charlotte McShane for 8th, earning the second commonwealth games automatic qualification, both so well deserved & it's a pleasure to work daily with these two in training!!

Here's a great highlight video to how the race played out in 4 mins-

https://www.youtube.com/watch?v=Y6nERAhhqGI&feature=share


Thankyou to all my beautiful family, friends, second family & super support network who watched the Hamburg WTS live online at ITU live, It always brings a huge smile to my face knowing everyone back home is right there with me watching!!

Post race it was all about recovery, enjoying a Sunday aerobic run & ride through the German Countryside with Nat, only getting slightly lost…

Making it back in time to get out & line the streets to cheer on the SUPER EXCITING mixed team World Relay championship! With Ash, Charlotte, Matt Hauser & Jake Birtwhistle lining up for the event, run as Girl, boy, girl, boy. Each member racing a mini triathlon before tagging their team mate!  Recently added into the 2020 Tokyo Olympic event schedule! Watch out World we have 3 triathlon events in the program now YAHOO! Exciting stuff for the sports future!

The guys had me on my toes yelling and cheering from start to finish, it was brilliant to watch right there live amongst it!! Australia ultimately taking the title with Jake’s killer run kick to finish the last leg! Boom!  Here's a great replay video, I think it will do the event the justice it deserves!

 https://www.youtube.com/watch?v=xjVMA-Y5JDE&feature=share

Take the time to watch a moment in history as Australia wins the World Mixed Relay Championships!!! Beer showers for the Aussies & an awesome team dinner that night to celebrate the new World Champions!

A few days back in Basque Country Vitoria Gasteiz with some recovery work before getting back into the normal training week! No settling in though as I was back to Germany on Friday! Flying from Bilbao to Dusseldorf before making the drive to Munster, a wonderful city I was happy to find out! Plenty of travel but I always really enjoy travelling to Germany, I haven't been to a city I haven't loved, the classic Olden European architecture, cathedrals, variety of cuisine, country roads close by, great shops & the people are always very welcoming!

Only downside is I'm yet to acquire a taste for beer….

I raced for Team Lemgo Komet last year for the first time & loved it! There was no way I wasn't coming back to be apart of the team/ Lemgo family in 2017! The Bundesliga Grand Prix German Triathlon racing is awesome! The events are always so well organised, put on in spectacular locations in city centers & the crowds never disappoint! Munster Bundesliga was no different!

With a swim in the city harbour, lined by the town sitting on the waters edge! It was a warm mid 20’s so non wetsuit swim & great warm weather for racing!! Our Team for this event featured; Sian Rainsley, Anel Radford, Lena Meiser, & myself.

Our team had a terrific swim, exiting the water in front & I had Lena & Sian with me to really push the pace here early & try to get away.

I was out there to ride hard in practice for races coming up so I did just that and managed to break away solo on the bike, getting away from the chasing packs & staying out in front until about the half way point on the bike where by the chasers had caught and I joined the large front pack!

 Rolling through turns for the remainder of the bike, it was down to the run! Nailing a good second transition I was off onto the run in the lead & again wanted to go out & keep the pressure on, see what I had for run legs after the last week. I was very pleased by how strong I ran out there over the 5x 1km laps & again took confidence from this moving forward.
Only passed by the champion Andrea Hewitt & later by Rachel Klamer, finishing closely behind to claims 3rd on the day among some great athletes!!

Earning myself a beer & some gorgeous flowers. Even better was that our team had earned 2nd overall for the day!! A fabulous result! More beer podiums- what a great day in the office!

Here's a great short recap video of the Munster Bundesliga event giving you a great insight-

https://youtu.be/YhQpVyMhjzA

Heading home early Monday morning after the race to fly back to Bilbao & onto Vitoria. Straight into Monday training- a swim, bike & run session on the cards. All aerobic & shaking out the body post race. A long day but essential to then be up to hitting the quality & intensity work that was coming over the next 3 days!!! Warm days & some later sessions, not starting the last session of the day until 5.30pm on some days!

One key message we've been working on is nutrition in quality sessions! It's a message that everyone needs to hear, in short (and everyday language) by ensuring your body is getting adequate carbohydrate intake during key threshold and intensity workouts you are giving yourself an extra few percent % in the tank to work that bit harder & faster in training & on race day your body will have the adaptations, having worked & trained before at that “harder” gear than what it's capable of if you don't give your body the energy fuel source it's needing!

This principle is equally as important to refuel with a good balance of carbohydrates & protein after these key quality & intensity sessions! You have a 15 minute fueling window at the end of a quality workout (not at the end of your cool down, that's already eating into the window) to refuel your body with the recovery fuel & energy it needs to “top up the tank” these carbohydrates and protein will endure your body is in the best state to back up for the next session!!  For example for me on a Tuesday & Thursday we swim hard quality sessions of 90 mins in the pool from 10.30-12pm. We refuel in the window appropriate, head back for lunch, a good rest & then step up at 4pm both days for another 2-3 hours of intensity/ quality work on the bike!

For me my go to fuel- I always have 1 x bottle of water & then 2x NUUN yum flavoured electrolyte tablets mixed in with 600ml of water in another Bottle to sip on during the session. And in the fuelling window- top 3 go to snacks are; banana, Greek yoghurt and a Carmens protein museli bar.

So with a week to go until the next big “Dance” in Montreal Canada its Taper time *(insert dancing red dress emoji & party celebration popper haha)*
  I don't know an athlete who doesn't love the satisfaction of when the hard works been laid down & now it's time to ease up & let the body start to freshen up for race day! It's satisfying & you have to trust you've put in the work needed to earn the benefits on race day!

I was lucky to have the Awesome words “Day Off” in my program this last Sunday, & with me being me I took that with 2 hands & planned a trip to the Beach with the coach Mick (still wondering if this was all a trick & he was teasing me)

Sunday morning we headed in the Van for a fun day in San Sebastián, you beauty!! About 45 mins driving from Vitoria. Making the most of being back in the ocean!! I look the chance to swim around the island for a cruisey 2km ocean swim, before enjoying some time to read on the beach. Cruising down to the old town for a seafood lunch by the water & of course ending the fun day with an ice cream in hand & one last dip in the ocean! Thanks Coach! Perfect day off!

Next up- World Triathlon Series Montreal in Canada this coming Saturday the 6/8. With the women racing at 1.30pm local time & the men the following day on Sunday! My first Olympic Distance WTS race!! I'm really looking forward to taking on the challenge & seeing what I can bring!! It's the best in the World fighting it out so I'm planning on bringing nothing less than my A Game!

The race is a 1500m swim, 40km cycle & 10km run going through the old town of Montreal which I'm told very much reflects a European style architecture, lying in the French state of Quebec in Canada. Stay tuned for updates on my FB athlete page & Instagram @emmajeffcoat in the lead up to this one!!

As you can see this month has been full of  hard work! Lucky I love what I do & certainly appreciate how lucky I am to be chasing my triathlon dreams every day!

So on that note I’ll end with some motivation which I really liked- Borrowing a quote from head Wollongong Wizard coach- JT which he said to us this week in the middle of a tough session, “Now go out and enjoy the process of being the best athletes you can be!!”

If the Hard work was easy, everyone would do it!!

I Hope you've enjoyed this months update on what I've been up to! As always Thankyou for the endless support & the long read…. haha.

Now go get smashing goals & chasing dreams, there's not too many more satisfying feelings!!

X  Em