Emz and Tim preview Ironman Australia and 70.3 Port Mac for athletes racing that weekend, with a strong focus on course execution, weather risk, and how to make smart decisions under pressure. They also talk through pacing mistakes, bike setup, swim conditions, and the emotional side of backing out when an injury makes racing the wrong call.

In this episode:

• Emz explains why she withdrew from Ironman Australia after an ATFL ligament rupture made the run risk too high for the rest of the summer
• Tim and Emz unpack the emotional toll of delaying decisions and why gathering evidence matters, but so does committing early
• They discuss the Port Mac bike course, including Matthew Flinders Drive, rolling terrain, rough road surfaces, and why power capping matters
• Emz revisits a past Port Mac bike effort where she surged hard up Matthew Flinders late in the ride after being carried away by crowd energy
• The pair break down bike handling on rough chip seal, including bottle security, tire pressure, gearing, and why road surface changes demand a different setup
• They cover the run course, which is largely flat and scenic, but still punishes athletes who blow up on the bike
• They talk through the swim, including the possibility of cancellation, the Aussie exit, low visibility, boat traffic, and sighting strategy
• Emz shares how she has improved her open-water confidence in Noosa and how regular exposure has helped her adapt fast
• Tim gives practical race-week guidance: arrive prepared, do not leave logistics to Saturday, and use practice sessions to settle nerves
• The episode closes with a broader reminder that race day is the race of the day, whether or not the original swim goes ahead

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Emz and Tim discuss motivation through the lens of Emz’s recent ankle injury and the emotional fallout of potentially missing an Iron Man race just under two weeks away. They explore how motivation rises and falls with fatigue, pressure, routine, and purpose, and why the goal is not to eliminate dips but to recognise them early.

This conversation also gets practical about overreaching, overtraining, and how athletes can tell the difference between a normal motivational dip and a warning sign. Tim frames coaching as the external rational voice, while Emz reflects on how injury, identity, and race goals can get tangled together.

Key topics

• Emz opens up about a ruptured tendon in the ankle and the risk of pushing through it so close to race day.
• Tim shares that his own motivation is high again because he’s back skiing and riding, showing how activity can restore drive.
• The pair discuss how athletes often attach extra meaning to a race, using Emz’s Iron Man as a bookend to a year of change.
• Emz admits to “rage training” and doubling down after the injury, even though she knew it was the wrong move in the moment.
• Tim explains that motivation is not linear and that healthy dips are part of training and life.
• They break down the difference between fatigue, monotony, internal pressure, and genuine loss of motivation.
• Tim warns about non-functional overreaching and overtraining syndrome, where poor recovery and rising pressure can lead to months away from sport.
• They note that mood state can be a stronger indicator of athlete wellbeing than blood markers or other physiological measures.
• Tim emphasizes purpose as the anchor: enjoying the sport, staying healthy, and building community, not just chasing performance.
• Emz and Tim talk about keeping the sport sustainable by mixing structure with joy, variety, and off-script activities.

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Tim and Cal Emz break down running economy and why it matters so much for long-course triathlon. They also swap race-week stories from Sunny Coast, talk through recent injuries, and share practical cues and drills that can help runners become more efficient without overhauling their natural style.

Key topics

• In this episode, Cal and Emz give a quick update on recent race recovery, off-season plans, and the realities of juggling training with unexpected injuries.
• Tim explains running economy as the energy cost of running at a given speed, and why minimizing wasted movement matters more when athletes are already fatigued in a 70.3 or Ironman.
• The group discusses the main pieces of economy: metabolic efficiency, elastic return through tendons, muscular strength, and coordination.
• Tim points out that good running form is not always obvious visually and that some athletes look unconventional but still run very economically.
• Cal compares different elite runners and notes that speed, resilience, and injury resistance do not always show up in the same athlete.
• Emz shares what has improved her own economy lately: genuinely easy running, consistent strength work, and drills done as part of the program.
• The coaches talk through useful running cues like running tall, soft shoulders, light feet, and pelvis posture, and why different athletes need different cues.
• The discussion covers how drills, strides, and video feedback can help athletes notice changes in form over the course of a long run.
• Cal explains how arm carriage, relaxed shoulders, and posture can help on hills and when holding cadence under fatigue.
• The episode closes with a reminder that efficiency is about what a runner can sustain, not just how they look from the outside.

Timestamps

00:00 - Race updates, recovery, and the injury lottery

01:44 - Why random injuries happen outside hard training

03:17 - Port Macquarie logistics, accommodation, and race planning

06:37 - What running economy actually means for triathletes

08:25 - The four main ingredients of better economy

10:13 - Why some elite runners look efficient even when they do not look textbook

13:04 - Form is what you can see, economy is what it costs

14:01 - The sprint finish debate: line changes, fatigue, and kick speed

15:47 - Hayden Wilde, recovery, and backing up hard races

17:19 - Short course versus long course and what age might change

18:43 - Emz on the three biggest gains in her running economy

21:06 - Easy aerobic running, drills, and strength working together

22:46 - Why running tall and relaxed shoulders matter

23:46 - Cues for posture, light feet, and listening to foot strike

24:54 - The belt-buckle cue for hills and forward posture

25:20 - More cues: hips under the body, glutes, hamstrings, and cadence

26:46 - Using video to compare the first and last part of a long run

28:00 - Arm drive, core stability, and keeping the body compact

30:08 - Hill running cues from Pete Fitzinger

31:31 - Why some race photos are best left unseen

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Tim and Emz break down the main bits of swim gear triathletes use in the pool and explain the why behind each one. The focus is on using equipment as a short term tool for skill, position, and strength, not as a crutch that hides poor technique. If you've ever wondered whether your gear is helping you improve or just making you feel faster, this episode gives you a clear framework.

Key topics

• In this episode, Emz and Tim talk through the most common swim aids triathletes use, including buoyancy shorts, fins, paddles, snorkels, and form goggles.
• Tim explains why buoyancy shorts can help new athletes find better body position, but also why they can create false confidence around pace and critical swim speed.
• We discuss why pool boys can be useful for body position and trunk rotation, especially when the goal is to reduce kick reliance and improve core engagement.
• Tim breaks down fin choices, including long fins, short fins, and the softer shorter wider style that suits many triathletes with stiffer ankles.
• We cover how fins can help with drill work, butterfly, warmups, and kick sets, but also how overuse can reduce feel for the water and increase cramping risk.
• Emz and Tim go deep on paddles, from finger paddles to medium paddles to very large dinner plate style paddles, and how paddle size should match technique and shoulder readiness.
• Tim shares his view that paddle straps can become a crutch, because removing them gives quicker feedback when your catch or exit is poor.
• The snorkel discussion focuses on breathing control, reducing stroke asymmetry, improving body line, and getting better feedback on hand position without having to turn the head.
• They also discuss form goggles and real time feedback, especially for pacing and CSS sets, while noting that programmed sessions can be more distracting than helpful for some athletes.
• Timothy finishes with a simple starter pack for new triathletes: fins and maybe a snorkel first, then pool boy, then paddles, with the more advanced resistance tools saved for later.

Come find us Cartel Coaching — Swim. Bike. Run. Together.

In this episode, Emz and Tim break down why hill running is more than just a toughness test for triathletes. They explain how hills can improve running economy, form, cadence, and race-day durability, while also covering how to use hill reps safely if you are injury-prone.Tim also distinguishes between short hill reps, longer hill reps, and hilly long runs, with practical guidance on when each one makes sense. Emz adds race-day context from Sunny Coast and shows how these ideas show up late in a run when form starts to fall apart.

Key topics

• Why hill running was originally used to improve form, reduce overstriding, and improve cadence
• Why hills are not mainly a pure leg-strength tool
• How hills improve running economy, repeated sprintability, ventilatory threshold, and lactate clearance
• The difference between feeling fast and feeling durable late in a race
• What “mashing out” looks like in running, including hip drop, sitting in the bucket, overstriding, and braking
• How hills reinforce a push-based running pattern, helping runners land under the body and drive forward
• How short hill reps, longer hill reps, and hilly long runs serve different purposes
• How injury-prone athletes can use treadmill hill work to reduce downhill stress
• Why a 5–6% gradient is recommended for triathletes instead of very steep inclines

Timestamps

00:00 – Sunny Coast race recap and Tim’s return to outdoor riding
01:33 – Tim’s foot recovery and first ride outside
02:03 – Sunny Coast conditions, draft-fest bike leg, and race-day chaos
04:56 – Emz’s mental state on the start line and second-half run turnaround
06:06 – Swim suit drama, plus PBs across the swim, run, and bike power
07:47 – Why this episode is about hills and running performance
08:21 – The real problem hills are meant to solve: better form and economy
09:24 – What hills improve: running economy, sprintability, threshold, and lactate clearance
10:47 – What late-race form breakdown looks like
12:15 – Running as a push exercise, not a pull exercise
13:15 – How hill running changes posture, foot strike, cadence, and contact time
14:32 – How to spot mashing out in late-race photos
15:01 – Why gym work, consistency, and intensity support run durability
18:22 – Short hill reps: 15–30 seconds, high quality, lots of recovery
19:20 – Longer hill reps: 2–6 minutes to build fatigue resistance
20:44 – Long hilly runs for off-season aerobic development and trail variability
21:11 – Using hilly long runs for race-specific pacing and fueling practice
23:07 – Treadmill hills for injury-prone athletes
24:08 – The ideal body position for good hill running
25:33 – Why triathletes should aim for a 5–6% incline
26:16 – Downhill running, knee stress, and the importance of strength work
29:36 – Final verdict: hills do pay the bills

Notable quotes

“Running was a push exercise.”

“Hills do pay the bills.”

“Control what you can now control.”

Action items

• Start with short hill reps of 15–30 seconds if you are new or cautious
• Use plenty of recovery between reps, including walking back down when needed
• Focus on posture: tall chest, lean from the ankles, strong arm drive, and high cadence
• Use a treadmill if downhill running aggravates your body
• Keep the incline moderate at 5–6% for triathlon-specific work
• Use hilly long runs to rehearse race pacing and fueling if your event is undulating

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Emz, Cal, and Tim break down the upcoming Sunshine Coast 70.3 and look ahead to the challenge of Ironman World Champs in Nice. The discussion is especially useful for age-group athletes, with practical advice on open-water positioning, bike-course handling, pacing, and avoiding a blow-up on race day.

Speakers:

Emz, Cal, and Tim

Key topics

• Cal shares how he is balancing race preparation for Sunshine Coast 70.3 with World Champs, while Emz discusses her excitement—and the last-minute frustration of a broken wetsuit.
• Why regular ocean-swim practice can transform rough water from a weakness into an advantage.
• How to find bubbles, sit on feet, and choose swim positioning based on your confidence and sustainable pace.
• What to expect from the Sunshine Coast swim, including wind, sun direction, goggles, sighting, and warm-up decisions.
• Why the Sunshine Coast bike course can feel congested and technical, with specific advice for approaching Alex Hill.
• How gearing, bike setup, and securing equipment can make a difference on rough sections and climbs.
• Run pacing strategies for Alex Hill, including why patience early on can prevent a major fade later.
• How the Nice World Champs course differs from Sunshine Coast, with more climbing, technical descending, heat, and handling demands.
• When a road bike with clip-on bars may be a smarter choice than a TT bike in Nice.
• Women’s and men’s race predictions, including discussion of Taylor Knibb, Kat Matthews, and the Norwegian contenders.
• The unique challenge of age-group racing without live position updates.
• Race-day self-management, travel logistics, bike damage, chain waxing, and final preparation.

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Emz and Tim break down sweet spot training for cyclists, with a focus on why it is such a useful tool for age-group athletes balancing training, racing, and real life. They also use Sydney Marathon as a starting point to talk about pacing, discipline, and the mental side of executing a plan.

In this episode, they discuss how sweet spot sits just under threshold, why it can build FTP and durability without the same fatigue cost as full threshold work, and where it fits in a triathlon build. They also cover common mistakes, how to progress sessions, and why confidence in your numbers matters as much as fitness.

Key topics

• Emz opens with a Sydney Marathon recap, including her plan to stop at 15 kilometers, use the run as a fueling test, and avoid getting pulled into race-day chaos.
• Carly’s marathon performance is highlighted as a model of consistency, pacing, and disciplined execution.
• Timothy explains sweet spot as roughly 88 to 93 percent of FTP, sitting at the upper end of zone 3 and lower end of zone 4.
• Sweet spot is presented as a highly repeatable stimulus that can improve FTP by about 5 to 20 percent in some athletes.
• The main advantage over threshold work is consistency: sweet spot can often be repeated 2 to 3 times per week without the same level of physiological and mental drain.
• They discuss how sweet spot supports time-crunched athletes by fitting quality work into 60 to 75 minutes on the turbo.
• The conversation covers its value for leg muscular endurance, half-Ironman preparation, and late-race durability in long rides.
• Emz asks about the difference between sweet spot and the “gray zone,” and Timothy explains that gray zone training often sits too low to be truly effective while still creating fatigue.
• They talk through how athletes learn to tolerate discomfort, with examples of progression from 215 watts to 250 watts over several sessions.
• Timothy outlines how sweet spot fits into training blocks, including early base phases, 70.3-specific build work, and Ironman preparation.
• Emz reflects on how training confidence has improved over time, from feeling stuck in one gear to being able to push harder on climbs and in group rides.
• They discuss the mental side of training, including how discomfort in workouts can build race-day confidence and reduce stress.
• A key warning is not to overcook the session by pushing sweet spot into threshold, which can create unnecessary fatigue and compromise the rest of the week.
• They close with practical advice on adapting plans to your own strengths, weaknesses, and current training load.

Come find us Cartel Coaching — Swim. Bike. Run. Together.

Tim and Emz break down how to set race goals that actually match the work you have done in training, rather than the story you want race day to tell. They focus on the tension between ambition and realism across triathlon and marathon prep, with practical examples from Ironman builds, Olympic-distance races, and first-time marathons.

We discuss how training load, race conditions, and experience should shape expectations, why swim times are the hardest thing to predict, and how coaches help athletes stay process-focused when excitement starts to override judgment.

Key topics

• In this episode, Emz and Tim talk about why realistic goals matter for triathletes, runners, and first-time marathoners who are chasing big outcomes.
• Tim explains that coaches often have to “pump the brakes” by grounding athletes in what their training has actually prepared them to do.
• They discuss why race-day prediction is unreliable, especially for open water swimming, where currents, drafting, sighting, wind, and course length can change the outcome dramatically.
• Emz shares how a race simulation reminded her that an Ironman build can leave you too fatigued to expect top-end performance in shorter races.
• Tim says the best race expectations come from the training data across 8 to 16 weeks, with the clearest read usually coming in the final 12 to 16 weeks.
• They stress that a bad day often comes from chasing unrealistic targets, which can lead to blowing up, losing confidence, and learning very little from the race.
• For marathoners, they discuss using long runs and pace work to reset expectations, especially for first-timers who may not realize how hard 42.2 km feels on the day.
• Emz and Tim highlight the importance of process goals, such as pacing, heart rate control, sighting, and nutrition, instead of obsessing over a finish time.
• They talk about the different demands of Ironman training versus Olympic-distance racing, and why an Ironman build does not usually create peak speed for shorter events.
• The episode closes on a broader point: success is not just about a time goal, but about finishing strong, enjoying the day, and setting up the next race better than the last one.

Come find us Cartel Coaching — Swim. Bike. Run. Together.