70.3 Ironman World Championships – Sunshine Coast


Fond memories of sunny coast from a previous race and made special having my family and the Fluid movements & MTCers (both athletes and support crew) here. 😝😍👯. Lots of giggles and smiling faces made this one special.
Was feeling the pressure a little though; only 4 weeks prior to this race I had started my run/walk program having had a left Achilles injury post IMOZ. The weeks leading up to this, I was mentally struggling to believe I could even finish the run -uninjured – for the big dance in Hawaii 🌴🐢🐬. Having all my friends and family around provided me with the belief and attitude to enjoy the day. ☀️🙏.
The plan : to go hard in the swim & bike and hold on at the run.

Swim 🏊 – calm and flat. Saw a turtle swim under me 🐢 – magical. 29 mins (6th out of the water).

Bike 🚴 – flat initially with a head wind back and then the hills – oh boy the climb 😬 was looking forward to seeing it and getting it out of the way! I made the right decision to use this race as a training day – (I chose not to wear race wheels or an aero helmet) and it paid off having the 2nd fastest bike split by 20 secs (2 hrs 39 mins) and 3rd off the bike in my AG. 💪🎉🎉.

Run 🏃 – started to get hot and windy (coming out of training in Melb winter!) and pushed hard in the first lap then the wind picked up on the second lap. Felt good until approx 16 kms (ironic given this was the longest I’d run since IMOZ) but I held on with the support of Ferg and the girls, Foz, JD, the Atlees, Laura, Lesley and her family amongst other friends. (1 HR 46 mins).

Lucky number 13 🎉 in AG out of 176 (119th overall female out of approx 1500) 👏🎉💪🏅.

Congratulations to all those who qualified for the Half Ironman World Championships – it’s the journey which makes it special and I was lucky to share it with a great bunch of friends. Thanks to all the spectators and volunteers who make it happen. To Cory Prout, my physio for getting my body into shape and providing me with the initial rehab and run / walk program. Sean Foster, my coach who helped me get stronger on the swim & bike and then to incorporate my run at the right time. 💪👍. The fluid / MTC training buddies 🏊🚴🏃💕🎉🍾. Lastly and most importantly The Big 4 – Team Ferg 💕💜.

Next stop – IM World Champs – Kona. 🌴🙏🐬💕☀️😎.




Ironman World Championships

Wow-wee! What an unbelievable experience! Thank you all for your messages of support – I could feel it from you all back home whilst I was out on course, it really meant a lot to me.

Hawaii was by far the most efficient, well organised and high profile race I have ever competed in, but by far the toughest. Many pundits said it was the windiest race conditions for over a decade which made the ride leg a very tricky assignment: 180km’s in steaming hot and barren lava fields with side winds trying to blow you off your bike at every opportunity. The infamous ‘Mumuku’ winds were certainly giving us their very best!!

My race plan was to swim the 3.8km at a nice even relaxed tempo and come out of the water feeling strong, it’s important that the swim leg doesn’t tax you too much as you have such a long day ahead. This is exactly what I did, and the swim was a joy with such warm water and underwater scenery (fish/coral etc) and I completed it in 1hr 9mins. Probably a 9 minutes slower than I had hoped but it was a non-wetsuit swim and there was some chop and strong currents to contend with.

The plan on the bike was to ride around about 6 hours at a good steady pace to leave plenty of petrol in the tank for what was going to be a challenging run later in the day. With incredibly strong side winds for most of the bike the challenge turned out to be more about actually hanging onto the handlebars than worrying about time!! Coming down the hill from the half way turn at Hawi was terrifying as cyclists were getting blown all over the road (some came off), it became more about survival than worrying about cadence or speed. Despite all that I finished the bike in a credible 6hrs 23mins, but most importantly felt really strong onto the run leg. Nutrition and heat management on the bike is critical, as if you don’t get this right then you are walking the marathon due to dehydration and cramping, which is no fun for the competitor or family and friends waiting for you at various points on the run leg!

I was able to get around the 42km run leg in a tick over 4 hours which was pretty much aligned with my goals. I didn’t experience any discomfort and just chipped away at it, trying to get to each drink stop spaced a mile apart to refuel and refocus. There was some lonely times when we had to run back into the lava fields over the closing 15 km’s, but with the lure of the massive crowds at the finish line and my family there waiting for me, I was able to run all the way without walking once.

Coming down Ali’I Drive to the finish line was incredible – something I cannot put into words. It gives me goose bumps just writing about it now. The culmination of so many years of hard work and focus, its fair to say I was quite emotional over the last few hundred metres when I realised the job was done.

I would like to thank the NAB for all the support they have given me in achieving this, in particular Marcus, and my own team.

If you would like to learn more about my day in Kona or triathlon in general, please let me know and I will organise a time to talk it through over a coffee. I would strongly recommend the Big Island to anyone as a holiday destination, with its picture perfect beaches and guaranteed good weather.

Thank you.

Sunshine Coast 70.3 Half Ironman World Championships

Just thought I’d share with you my news from my Half Ironman race at Sunshine Coast on Sunday 14th September. This was a 1.9km swim, 90km ride and a 21.1km run.

The purpose of this race was to practice my race strategy (nutrition, pace, hydration etc) for the big event that awaits me – The Ironman World Championships or as known in the triathlon world, “Kona”, held in 3 weeks time on the lava fields of the Big Island in Hawaii.

I came 2nd out of the water which was supposed to be a 1.9km swim (it turned out to be 2.1km!) in approx 30 mins, 5th off the 90km ride (after having cramp in my left leg the entire leg and a malfunction on the bike) in 2 hrs 34 mins but managed to have the fastest run of 1hr 35 mins overall in my age group making up 3 places to come 2nd overall,

As you can imagine, I was thrilled with 2nd in my age group (24th female overall) and qualified for the Half Ironman World Championships in Austria next year, which I turned down to give someone else the opportunity to go, as the spot rolls down.

Ive attached a couple of snaps – my photo before the race with my bike, the presentation/podium and one of myself enjoying the result, having worked out the trophy could be put to use in other ways!

I would like to thank my team for their support, Marcus for his ongoing support and NAB which continues to support me.

Next stop, the Ironman World Championships in Hawaii on Saturday 11th October. Wish me luck 🙂

Sharing my story with nab

Themes : “Game Plan” & Goal setting, Focus, Supportive/flexible, Resilience and Perseverance

What’s your role within Shared Services here at NAB?

I am a Strategic Sourcing Partner for the Recruitment team – my role is responsible to assist the business and recruitment with sourcing external talent (once we have the approval)

When did you join the bank?

I joined nab in 2008 (6 years ago) in a job share capacity in Recruitment. Since then I have worked full time and part time. I currently work 3 days a week.

How does flexibility assist with your personal goals?

It allows me to spend time with my 2 beautiful girls,  compete in triathlons at elite level and work in a professional role at nab which I enjoy.

And what has been a recent success for you in triathlon?

Qualifying for the Ironman World Championships in Hawaii.

What does it consist of?

It’s similar to any other Ironman – 3.8 km swim, 180km ride and 42.2 km (marathon) run except its in 80% humidity, 30c heat, cross winds and it’s set on a very baron course.



You have completed in two Ironman’s, whilst juggling children and work – How do you manage your time?

During the week (4-5days) I am up at 445am for a swim or bike session that lasts 1.5 hours, then to work feeling energised. I then try to squeeze in a lunchtime run around the Tan Track when work permits, then home for family time over dinner and story time. The two days I don’t work I’m focussed on family/home, sometimes training. At weekend, I will be doing a 6-7 hour training block on the bike and running (My husband also competes at a high level in triathlons so we battle for training times!!)

Why and when did you start?

I’ve always loved sport – I grew up chasing after 3 older brothers.

Reflecting on my childhood, My father ran his own printing business in Liverpool Street, London and marked my brothers as successors. For me, being the only girl, it was about getting an Education and marrying well! (How times have changed!!!).

Perhaps if I had of been given the opportunity to run the family business, I wouldn’t be the driven and determined woman I am today.

How long have you focused on qualifying for IM world champs?

Since 2010 when I trained for my first Ironman in Busselton – so 4 years ago!! For others it can take longer and some people don’t even get there so I feel very fortunate.

What keeps you going?

Exercise allows me to think clearly. Since having children, it has also re-affirmed the importance of getting the,
“me time” and triathlon provides this for me.

I have learnt that if you stretch yourself (get out of your comfort zone), your body and mind becomes conditioned. Obstacles no longer become obstacles! Eg 6 hours in the saddle or 3 hours running alone helps me make considered decisions. Years of this has allowed me to “Kaizen” my day, week, year!!

Much like NAB has a Game Plan to achieve its goal of getting back to number 1, what goals did you set ​yourself and how did you create your own Game Plan?

I set the long term goal in 2009 to qualify for Kona – I then broke down the big goal into smaller goals across the year. Its inevitable you have to realign these goals, adapt and then act to the challenges you are presented with each day.

A good analogy of this in my day to day work and the open and honest conversations I have with my people leader ; we are constantly aligning, adapting acting to deliver or provide the best possible solution for our customers.

How do you keep your focus on sticking to your Game Plan with individual challenges or distractions?

When I exercise early in the morning, it provides me with a positive mind set and sets me up for the day.

Resilience and perseverance are necessary attributes at work. How have they come into play with your own personal Ironman journey?

When I competed my first Ironman in 2010 I came 4th in my age group and I missed out on Kona by 1 place (30 second’s!). Then 4 months later, I was involved in a car accident and couldn’t even hold my 2 year old daughter. I had to align, adapt and act – I had to choose shorter distance triathlons for the next 2 years. I competed in 2012 in the Olympic Distance ITU Triathlon Championships.

Last year, I was finally ready for my second Ironman – I’d done the training and was feeling pretty strong – I pushed on with a foot injury. The night before the race, I got a virus and finished in 13th place.

What are your learning’s from this?

Always enjoy the journey along the way. Sometimes we forget to be grateful for what we have, and think too often about what we don’t have rather than what we do have.

From my experience, I have learnt life doesn’t just hand you what you want on a plate! You have to work hard for it. If you take short cuts, you will get found out.

In my view this applies to work, family, triathlons… I’ve also learnt you’re never too old to give it a go!!

How do you keep your focus on sticking to your Game Plan with individual challenges or distractions?

You just focus!!! Sometimes you have to adapt or realise the goal may be too big so break it down over time – keep it simple ! Just like we do with our customers !!! You prioritise what’s important and focus on that task at hand. ( it’s like the spinning plates – sometimes you feel like there are 20 plates spinning in the air and you’re trying to keep them all up. You have to prioritise and try to keep focussed. Some times something has to give. As long as you’re doing your best)

It’s important to have those open and honest conversations with your support networks, husband, family, friends, Manager. I see physics regularly and have a great sports masseuse to ensure I am looking after the body as well as the mind.

Its also important to remind yourself (especially mothers) to not be too hard on yourself and that includes not feeling guilty of having, “me time”.

Having a supporting team around you is obviously important here. How has NAB provided support and flexibility and what do you think people considering a flexible working arrangement could learn from your experience?

I am fortunate NAB is an employer of choice that supports flexible work arrangements, and also my manager and team are supportive of my approach. Shared Services is a wonderful area to be in with wonderful people and this is an area that really do live and breadth and support flexibility.

There is so much that can be achieved if you give yourself stretch targets both personally and professionally….and Personal achievement can have such a positive impact on your working day.

What have you learnt going into this race and what will you need to do?

I am always learning …. To prepare for Kona, I don’t now need to be the fastest triathlete on the day. I need to get out of bed to train to finish it – this will give me the mental edge I need when the alarm goes off at 4.30am and it’s freezing cold training in Melbourne’s winter.

I will organise a program with my coach and work out short term goals. I will be focussing on training under heat and working out a great nutrition plan for race day. I will also be doing a lead in race in.

What is something you can’t survive the day without?

A kiss from the kids before they go to bed each night, and my husband’s constant supply of Cadbury chocolate (he works for them).

Thank you