The endurance athlete’s daily mood swings………

Whether you’re training for a 10km run or an UltraMan or anything in between, there seems to be a very common emotional roller coaster that we all seem to go through!

To most of us this is just a normal day in the office, but to those new to the sport, here’s what to expect……….


  1. Why do I get up this early? Why do I even do this stupid sport?triathlon_2071715
  2. I’m sore & tired, I’m never going to get through this session……
  3. Geez, I don’t feel too bad!
  4. I’m awesome! I’m going to smash my PB next race….
  5. Wow, this is starting to hurt….
  6. FML, I’m going to die, I hate this sport…..
  7. WooooHoooo, how good am I going to get through that session! I’m gonna win the next race for sure!!
  8. Bloody hell, I’m starving!
  9. Why did I eat so much?
  10. I might just sit on the couch and watch some TV
  11. I should be stretching and rolling….
  12. (After being asleep for an hour, and someone changes the channel) “HEY, I was watching that!!!”
  13. I really need to stretch and roll…..
  14. I’m going to eat a big healthy meal tonight
  15. Baked beans on toast will do, I’m too tired to think.
  16. Why didn’t I eat that healthy dinner…….Oooooo Ice Cream!!!
  17. Set’s the alarm for 430am……..Why do I get up this early? Why do I even do this stupid sport?

Think we’ve missed one? Drop us a line on our Facebook Page!!

It’s not always about us!!

I’m pretty privileged to work with some pretty special athletes.
Driven, committed, competitive & inspiring athletes.

But there is one thing that trumps hard work. Beats natural talent and even makes winning, well, not so shiney.

Doing it for others.

And what do I mean doing it for others? Not just racing for your family or your mates or the local bike shop that just gave you a free jersey.

I mean supporting those in need. Real need.

And I’m really privileged to see that commitment close up with our athletes who’s selfless drive comes from making other people’s lives a little bit better.

Whether it’s Sherry providing a weekly run for a gold coin donation & turning walkers into runners into Ironman finishers because she loves seeing people become healthy and active through Bundy Road Runners.

Or Rob who runs marathons dressed up as cartoon characters raising in excess of $6000 for Dorcas Soup Kitchen this year, who provide 60-70 meals a week for those that really need it most!run-with-rob

Then there’s Troy who’s own personal sadness has lead him and his wife Kelly to raise money for T.G’s Legacy and donate to Sands Qld to raise awareness and support families who’s children are

Anthony, who supports charitable events for the local community through his own business donations and events such as Ride for a Cure to support cancer research.

These guys and girls don’t just race for their own ego, their PB’s or to win.
They carry something far greater with them every time they hit the course. A compassion and humility that if the rest of the world could invest in their spirit, and need to help others, it would be a better place.

So next time you head out the door, why not do it not just for you……..

ITU World Championships – From the Koach

Photo - Diesel Photographics

Koach, Jodie Brighton, Dwayne McKay, Sherry Ey, Sue Phillips & Troy Austin prior to their trip to the ITU Long Course World Championships. Photo – Diesel Photographic’s


Over the last few weeks, I’ve been trying to find the words that our team actually deserve after the day they had in Oklahoma!

The results were amazing, the conditions brutal and the toughness shown by the 5 others that I am lucky enough to coach was unbelievable!

As the day broke they were greeted with a day that the race organisers had never seen over the previous 11 years of the race – Windy & HOT!! Windy is normal in Oklahoma, but 34c at the end of September definitely is not!

Due to the temperature the fresh water swim was deemed non-wetsuit. Combine that with the 30+ km/h winds and there were 100’s of very concerned people before the race who were facing the 4km Swim.

And how was the swim? Tough. Really tough. The toughest swim I’ve done by a long way! And this is coming from someone who is normally in the top 5 or 10 swimmers in my age-group over most distances.

As the gun went off it was instantly noticeable that the strong swimmers would have a big advantage onto the bike. A couple of missing swim buoys and a course that ended up rather long and a HUGE tailwind for the first 40km of the bike wasn’t going to help! All of the team made the cut-off (there was a lot of people who didn’t even finish the swim), in the washing machine-like conditions and all swimming under 2-hours.

If I was giving points for effort here, I thing Troy would be the winner with a cracking swim in the conditions in a leg that is far from his favourite or strength!

Heading into T-1, Jodie’s day took a twist, with someone deciding that they liked 1 of her running shoes more than she did, and borrowed it (well stole it is the correct term really). Yes, you read that correctly, took one of her shoes from transition!! Luckily her Husband and Dad were there and with the help of the event staff, they went and bought a couple of pairs, so when she returned from the bike she could pick and choose a new pair! Not ideal!

The first quarter of the ride was proper fast with a couple of the team heading out at just under 40km/hr with not a hard effort, but what goes out, mu

Sherry Ey ITU Long Course World Championships

Sherry Ey ITU Long Course World Championships

st come back and this was where the moves started in the field. Those strong cyclists and those mentally prepared to deal with it were rewarded with big leaps up the field, and also where plenty of people cooked themselves too!

The course was described as fast and rolling and that’s exactly what it was, plus plenty of cracks in the road thanks to Oklahoma’s average of nearly  5 earthquakes a day…….Thank you Fracing….

Jodie’s day didn’t get any easier here with a flat tyre mid-ride adding to the challenge of a missing shoe! Sherry posted the fastest bike split in her age group, riding an impressive 3:52 for the 120km to put herself well into contention as she headed back into town! Dwayne & Koach rode within 28secs of each other to both be in the top 10 off the bike, Troy was happy not to get chicked by the flying Rooster with a 3:48, Jodie’s 4:16 including the flat shows her bike is on the up, and Sue’s 5th fastest age group ride of 4:15 proves once again she is one tough cookie who is only 12 months into the sport!!

Although the run was flat, it was a complete sufferfest! Hot, windy & no shade saw most people walking the aid stations and for those who the tough swim & bike had taken there toll on, there was just a lot of walking!

Dwayne McKay - ITU Long Course World Championships

Dwayne McKay – ITU Long Course World Championships

The run in a triathlon is where it is won or lost. Sometimes just getting to the finish is a win! Non of of our team were immune from the challenges that can happen in long course races – Stomach issues, cramps, heat, fatigue all had a good crack at slowing them down, but this is why I am so honoured to have played a small part of this journey with them!

Not one of them gave up or gave in. I saw the looks on all of their faces, and there weren’t too many smiles. There was pain, there was “WTF do I do this for?”, there was just sheer exhaustion. But they kept finding a way to keep on keeping on. In these conditions, it is so easy to pack it in and pull out (Nearly a third of the field didn’t finish this race), it’s just easier than the suffering you go through for 2, 3, 4 hours. But I think deep down this moment drives us all, wondering what we will do when it happens, when you face both your own demons and the external forces driving you to quit and just throw in the towel.

I was never happier to see a finish line! And I wasn’t alone! As I watched each of them finish – Dwayne 8th, Troy 13th, Sherry 4th, Jodie 10th and Sue in 5th place – you could see both pain, relief and then satisfaction knowing that they left it all out there and gave it there all!

Our results that day were amazing. Although there may not have been any podiums it was such a massive performance from a small group of athletes, who are all from the same small town. When you consider that our worst place was 13th (in one of the toughest age groups M35-39) it shows that on the tough days, those that work hard and are prepared, get the results they deserve!!

I’ve never been prouder.




Kephren Izzard – 4th M35-39

4 Kephren Izzard AUS 07:47:00 01:20:27 00:01:23 03:37:12 00:01:20 02:46:39

Sherry Ey – 4th F45-49

4 Sherry Ey AUS 09:08:10 01:57:32 00:01:34 03:52:01 00:01:51 03:15:13

Sue Phillips – 5th F50-55

5 Sue Phillips AUS 09:51:08 01:49:01 00:02:49 04:15:14 00:04:25 03:39:41

Dwayne Mckay – 8th M35-39

8 Dwayne Mckay AUS 07:56:14 01:29:37 00:01:05 03:37:40 00:01:26 02:46:28

Jodie Brighton – 1oth F30-34

10 Jodie Brighton AUS 09:05:34 01:44:58 00:03:17 04:16:34 00:01:44 02:59:02

Troy Austin – 13th M35-39

13 Troy Austin AUS 08:15:18 01:33:07 00:01:09 03:46:49 00:01:11 02:53:04



Dwayne & Koach comparing tan lines - ITU Long Course World Championships

Dwayne & Koach comparing tan lines – ITU Long Course World Championships

Sherry Ey

Sherry Ey

Troy Austin

Troy Austin







Sue & Erin Phillips

Sue & Erin Phillips

Jodie Brighton

Jodie Brighton

Kephren Izzard

Kephren Izzard


Hervey Bay 100 – What a day!!

This past weekend saw the 4th running of the Hervey Bay 100. A long course 2/80/18 tritahlon held in Hervey Bay Qld.

As some who has raced this event from day one, I know it all too well and also know it is a lot harder than it looks on paper!!

From a race perspective it is one of the best organised races you will find. It’s friendly atmosphere, the great people who run it and the course. Which is a sneaky little bugger that will find you out very quickly if you haven’t prepared properly for it!

The swim this year was a fantastic improvement being point to point. It was a little bit bumpy with a 20km/hr NE wind blowing but everyone took to the conditons and had no issues! The 4 lap bike course has a few undulations but with the wind dropping as the day wore on didn’t present a massive challenge as Steve Halliday from Allez Sport proved by going sub 2 hours! Out onto the 3 lap run course which although flat always sees people falling apart as the heat really kicks in. This is where you draw on your tough sessions and your hydration and fueling plan to get you through. With just over 40 athletes running under 1hr30, it shows how hard this is!

We had 8 of the team out on the course with various levels of talent from 1st timers, Ironman distance racers, World Championship qualifiers.

And we had some amazing results!!

Sherry Ey took out the female 45-49 AG and placed 2nd AG female overall. Her race included the fastest female AG bike split, 4th fastest female AG run and a sprint finish!! The dominating performance saw her her AG by 12 mins and is a fantastic return on the work and dedication she has.

Wade Knott had a day to remember! And not just with his near 50min PB!! Wade was the lucky winner of a brand new Avanti Chrono bike!!!!

Peter Luttrell decided to race 4 weeks out and has now been named “the burgler” by his mates after a cracking 4hrs43min! The limited prep due to injury was agreat sign for the future!

Our Ironman WA athlete Rick Prosser had a great day out which saw him have a PB of nearly 60mins!!! Without going too hard this was a great result and everything looks on track for his first Iron distance race in 2 weeks.

We had 2 first time long course athletes tackle this tough little race, Grant Little, who is returning to racing after a very nasty bike crash earlier in the year that saw him spend a week or so in hospital, and Christian Tadman who decided this was a good idea as his 2nd ever triathlon after completing the Agnes Water sprint distance event in October. Both went exceptionally well in the tough conditions and finished with big grins!

Troy Austin, who has only just joined the lycra clad community after purchasing a bike only 3 weeks ago, took part in the teams event where he rode a very solid 2hrs 33min. Exceptional time for a very novice triathlete!

I also had a run around and was more than happy with a 20min PB and a time of 4hrs 21min, placing 9th in my AG.

Watching these guys execute their own plans was the key to their success. Each have strengths & weaknesses and we focused on these to get them to the line as fast as possible! It was a great reward for all the hard work they all put in! Another big congratulations go to the TeamBAT crew who we work with at a group level. The whole lot of them had fantastic days out!!

Thanks to Michelle Schulte for the photos!!

Taper Time!

The Taper Week – Most athletes love/hate this period!

As a lot of our athletes head into their last big races of the year (Hervey Bay 100, Ironman Western Australia), we always get the same trepidation and doubts. Have I done enough, I’m not ready, what if??

The feeling a few athletes get during taper week!

The feeling a few athletes get during taper week!

The first part of tapering is accepting that you can only do what you’ve done. Trying to squeeze in an extra unplanned session (or two, or three, or four!!) can completly undo all the good work you’ve done in the previous months of training – injury and fatigue are the fastest way to ruin your races. So keep calm, look back at your journey and how far you’ve come from that very first session, the hard work, the early mornings, the sessions that make you question your coach’s sanity!!Keep a lid on the taper period sessions! Don’t go at race effort when you need to be going easy!! The taper is all about recovery and final adaptation to your training load and getting to your race in peak condition! As mentioned before you don’t want to take additional fatigue in the race.

Use the extra time as the volume reduces to to focus on recovery techniques – stretching, rolling, massage. The simple things that will help your body recover from the training stresses you have been applying during your training block.

Hydrate! This is even more important if you are heading into a hot weather race. During the week before increase your intake of fluid, electrolytes and potentially salt (If you know you have a high loss rate). Don’t leave it till the day before and don’t use just water. Having just water can actually flush your body of the key electrolytes and salts that you need to perform on race day.

Don’t “Carb Load”. As your load reduces keep your eating the same. This will be more then enough to replenish your glycogen stores for race day. Don’t go stuffing yourface with every white carb you can lay your hands on………it won’t end well!

Spend some time going through your race plan. Pacing, nutrition, effort, hydration are big keys to your race. Make sure you know these inside out. Write them down, understand them, and make sure you actually do it on race day!!! This will allow you to focus on the process during the race and take your focus off times and speed.

Along with your race plan take some time out in a quiet place to visualise the race and all the scenarios that could play out during your time on the course. Mentally knowing that you have a plan for most situations can do you wonders when the going gets tough or something unplanned happens!

Go into your race smiling and happy. Just being happy can have a huge effect on your mental game come race day! At the end of the day we do these things as a hobby. It’s not life or death, so smile and have a good time even if you are having a day that’s nowhere near what you expected.


Hervey Bay 100

This week sees the final week for all our Hervey Bay 100 athletes.

We have first time long course racers, guys at the end of their Ironman prep taking a final hitout, AG podium chasers and everything in between!

We have seen a mammoth amount of work and effort put in by everyone in their preparations and everyone has seen improvements in their focused goals as well as their overall performance!

We wish everyone the best who is taking on this race and look forward to all the stories post race!

Some of the LinkFIT & TeamBAT athletes on their last ride pre HB100

Some of the LinkFIT & TeamBAT athletes on their last ride pre HB100

ITU Age Group World Champs – Draft Legal!!

The ITU have come out this week and said that the 2016 Sprint Distance World Championships will be draft legal for all age group athletes.

Although the implementation process has not been completed, this is seen as a big change of direction for age group

Will the qualification races be draft legal? Will there be licensing required to race draft legal? Road bike or TT Bike?

The move to the draft legal format does remove the constant issue of TO’s interpretation of the drafting rules and will make for some very exciting racing with packs of stong swim/bikers trying to burn the legs of the quick runners but what about the safety aspect? Watching people riding in bunches can be scary enough let alone adding the adreneline and ego of a World Chamionship Race!

If people are given enough opportunity to learn their racing craft at a more local level this will be a great decision by the ITU. If not, it could turn into a pile of bloody bodies in the middle of a World Championship race!

The other issue we see is how do you start the races? You can’t have the 3-4 minute gap that we currently see between age groups as you will potentially see Women caught up in groups of Men and getting an unfair free ride, whether that be away from a group or getting dragged up to a lead group.

I’m sure we will see lots of intersting commentary on this topic over the near future and it will be a great new twist to our sport.

Our tip?

If your keen to head these Championships, you’ll need to be strong in both draft legal and non-drafting disciplines. As at this stage the qualification rules have not been set.

Might be a good time to get involved with your local cycling club and learn the craft of draft legal racing through Crit or Road racing as you’ll find the strong riders will be very skilled in these arts.

At this stage there has been no changes to the olympic (standard) distance races.

So keep your eyes on your local association as more info comes to light.


Agnes Water Triathlon

This weekend saw a number of our athletes head to the Agnes Water Triathlon in the beautiful Central Queensland!

Perfect conditions greeted all the racers on Sunday morning with a nice and flat, 2 lap surf swim. The ride threw up a little curve ball with the wind getting up and making the ride back into town on each lap a little tougher than expected!! But everyone was still smiling at the end………

Off the bike and onto the 2 lap run, everyone was greeted by a fantastic group of supporters for most of the course before finishing ocean side to the cheers of the locals!!

We had some great results including 2 Age Group podiums and 1 Overall Podium with Sherry “Rooster” Ey picking up second in the females.

Liam McIlwee’s day was rudely interupted with a flat tyre but showed plenty of composure to run the bike back to transition and then post one of the fastest run splits of the day!

Wade Knott & Grant Little had great races with tired bodies and are really starting to look good heading towards the Hervey Bay 100!

If you haven’t been there, do youself a favour and get invovlved in this great local race that always gets a great turnout in a fantastic location!

Results for the day can be found here:

A BIG thank you to the organisers and volunteers for another great day and we are sure most of our team will be back next year!!

Koach Keph

Welcome to the new LinkFIT Website!

Thanks for dropping in and having a look around!

As we get things up and running there may be a few little hiccups and missing info (it’s not exactly our area of expertise!). If there is anything you need to know or you have any suggestions on what you would like to see on here, please send us an email at

In the mean time you can find us on all the usual social media sites like Facebook, Twitter and Instagram. So why not jump on them, give us a follow or a like and share with your friends?!