Member Training Tips

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No shirt or shoes required

by Curtis Kloc

(No weights required, either…)

No long soliloquy – just get this done!

Just do what the “board of death” says: if you do it twice, it should take you 35 minutes. I’m giving you permission to do this anywhere – at lunch, at work, hotel room, etc.

If you kinda want to do it twice but feel intimidated, just make it 10 burpees the second time through.

inchworms25 Inchworms



25 frog jumpsfrogjumps




25 tuck jumps or elbows to kneestuckjumps







25 jump squatsjump squats







25 body saws (pull your feet toward your chest)bodysaws



25 burpeesburpees




25 right side plank tap downplanktapdown







25 floor jacks (jumping jack motion while laying down)floorjacks





25 left side plank tap downplank left







25/side lateral tap downs (tap each leg to ground, jumping motion if you’re feeling strong)lat tap down


by Curtis Kloc

Are you a procrastinator? Do you know what you should be doing? But not doing it? Are you reading an article about a better way to do what you need to do and never actually getting around to it?

Well, it’s Monday morning and I know you think you had a hard training weekend and you need to recover. You do, but let’s get that leg workout out of the way first thing on a Monday morning. All you need is 30-40 minutes and two dumbbells somewhere between 10lbs and 30lbs (5kg and 15kg), depending on your current strength level. Don’t be an A type and overdo it and pull something with a weight that is too heavy.

This will work all of your leg muscles, including your glutes and the inside & outside of your hips. And you’ll feel great knowing you got your leg workout done for the week. You can even post some leg day memes on your Facebook page or post on the Team MaccaX page.

Warm up

  • 100 jumping jacks
  • 200 jump ropes
  • 10 body weight walking lunges with arms straight above your head (almost touching your ears)
  • 20 body weight squats (get your hips below your knees)
  • Easy 60 jog or jog in place

Main Set 1



10/leg walking Lunges with dumbbell weights, bicep curl each time you stand






15 squats with weights into swimmers press







20/leg fire hydrants




Water Break 60-90 seconds

Repeat Main Set 1

  • Run 60 seconds or 200 jump ropes

Water Break 60-90 seconds

Main Set 2

index 2index 014bffd93af1834a_plank-with-donkey-kick-FP.xxxlarge





  • 10 sumo squat with upright row
  • 15 one legged deadlift (only use one of the weights)
  • 20/leg plank with butt kick

Water Break 60-90 seconds

Repeat Main Set 2

  • Run 60 seconds or 200 jump ropes

Main Set 3






  • 10/leg Chair Lunges
  • 15/leg One Legged Calf Raises
  • 20/leg leg abductors

Water Break 60-90 seconds

Repeat Main Set 3

  • Run 60 seconds or 200 jump ropes

 *Cooldown and stretch, foam roll

*do not skip

Aren’t you glad you have your leg workout done for the week ?!

If you have questions about technique or other strength issues, email me at

by Curtis Kloc

For those in the Northern hemisphere, the triathlon season is coming to an end. Time to think about winter, base training, nutrition, planning next year’s race season, etc.

One of the best ways to make sure those things happen is to write them down, then you can think about what daily steps you are going to take toward reaching those goals.

Have you reached your racing potential? What’s holding you back? Endurance, strength, muscular endurance, technique, racing weight? Print this out and grab a sharpie…

Most of us age group triathletes could stand to lose some lbs and gain functional strength.

Answer these questions:

Question One

What does your ideal body look like? Weight? Body fat? Strength? Endurance?

i.e. Can you find people you know, celebrities, people whose pictures you can find that help inspire you…

Belinda0001 Chris-McCormack-Wanaka-2013-IMG_5061








Question Two

What does your ideal state of health look like? Are you always injured? Over-trained? Lack of strength?

i.e. To have a vital, energetic, strong, and disease-free body that lives long and allows me to stay active and enjoy my life to the fullest.

Question Three

Why do you want to achieve these goals?

i.e Confidence? Kona? Overcoming huge medical obstacles? Ego?






Question Four

What limiters do you have that will stop you from achieving these goals, and what can you do to overcome the limiters? Hire a coach, a personal trainer, a sports nutritionist?

Sergio Academy
MaccaX Coach – Sergio Borges


i.e. A triathlon coach would help me put together a better race season that is more thought out and properly prepared for.

One month of sports nutrition advice would have me closer to my racing weight at the right time.




Assess yourself

Now, let’s see where your overall functional strength, mobility and coordination is to start this off-season. (This is something you should do every 3-5 weeks to see how your strength and conditioning program is progressing…)

60 seconds for each item with 1-3 minutes of rest between each one.
Do in order
This should take you about 30 minutes.
It’s a good workout that takes very little equipment when you’re in a pinch!

I’ve included my number in (parentheses.)

Can you beat the coach? Let us know how you go!

  • Push-Ups                                (67)
  • Straight Leg Sit ups                (48)
  • Jump ropes                             (139)
  • Box Jumps                               (47)
  • Body Weight Squats                (59)
  • One lap (~ 365 yards)              (:57)
  • Burpees                                   (16)
  • In n Out with arm wrap (abs)  (75)
  • Bench Dips                              (56)
  • Arnold Press                            (17 @ 35lb dumbbell)
  • Push Press (ab ball)                 (28 @ 35lb dumbbell)

To Your Health,

Curtis Kloc, Certified Personal Trainer

If you’d like a personalized strength or weight loss plan that actually gets results, email me at

A few weeks ago I had a friend and fellow triathlete come and stay with me for a solid weekend of training. While he was down we did a park run. For those of you who don’t know a parkrun is a free 5km race held around the world. They are a great opportunity to go out and smash yourself every week to see how you are going. I ran well for me and managed to complete the 5km in 18:21. After the race I was talking with my mate about the places you go in your mind while you are racing. The thoughts that you have while you are hurting. It was interesting to get his opinion as he has completed 3 full Iron Man races. But what we agreed on was that no matter whether it is an Ironman that can take some people 17 hours or a 5km race done in less than 20 minutes you will have similar thoughts at some point during the race. I thought I would try and talk about the different stages of racing that I usually go through. With a triathlon, you will find I may go these stages multiple times, sometimes on each leg and sometimes a few times on the same discipline.

Stage 1 – Nerves
Prior to the race start I am always nervous. Depending on the race I am nervous for different reasons. Before a triathlon I am usually nervous about having a mechanical issue on the bike, something outside of my control going wrong. With a run I am usually nervous about how much it is going to hurt. Anyway no matter how much I care or don’t care about the result, I always experience the nerves before the start of a race. This isn’t necessarily a bad thing. I find the nerves force me to concentrate, I use the opportunity to go through the race in my head. Think about what I am going to do at what point. I also find it helps me to focus. It is funny, but I do the exact same thing before an exam. I use the nerves I am feeling to ‘get in the zone’. I know some people say we feel nerves because we are scared and this might be the case. We fear that we haven’t done enough or we aren’t good enough. It doesn’t matter what it is that causes the nerves but it is important to accept they are going to come and come up with a way to manage the nerves. Trust in the work you do and try to remember the feeling you will experience when you cross the finish line.

Stage 2 – Overconfidence
Every single time I race I know I am going to do this. I try to prevent it. Tell myself not to. But time and time again, the first thing that I do is go too hard. When you get to a race you are usually well rested from a good taper. You reduce your training volume so you go to the race fresh and ready to go. If you have done this properly you have probably been feeling a bit frustrated from the lack of activity. Throw in the adrenalin of race morning and you have a cocktail for some seriously fast racing, whatever your level.  When I did my last park run I saw that after 500 metres I was running at around 3:10 pace. This is way too fast for me. In a triathlon it is usually ok because it is good to go out hard when you start the swim. You avoid the violence of the swim and can get on the feet of a weaker swimmer. I really notice this happening to me when I get onto the bike. The bike is my strongest leg so I am super keen to get on it and go hard. In fact the only leg I don’t normally experience this is when I get off the bike and onto the run. I may not feel good but I do usually tend to start running too quickly. It is critical to acknowledge that what you experiencing and try to adjust as quickly as possible.

Going out too hard will limit your ability to come home strong

Stage 3 – Oh Shit!
This is what I think when I realise I am going to hard. You know that by going to hard this early you will pay for it later. It can be hard to change your approach when things are going well. As stage 2 is called overconfidence, you don’t immediately accept that you are performing above your capacity. If I have gone too hard for too long I know that I am going to suffer later. It becomes a matter of how I am going to suffer.

Stage 4 – Rhythm 
After things have settled down you are able to get into a zone where you are able to maintain your pace. It might not be easy, you may still be suffering, but you are able to endure. Even when it hurts it is ok. You have trained for it before and know how to deal with it. In my opinion, the secret to racing is to try and maximise the length of this stage. The longer you are able to stay in the rhythm zone the stronger your performance will be. While you are in this zone your mind can sometimes wander. For me, I do a lot of maths in my head. If I run at this pace for the next X kilometres that means I should run this time and get to the finish in this time. It is important to try and stay focused. If you really get distracted it is possible that your pace will drop off and your technique will go out the window. This can lead to injury. So while this stage is the longest and I suppose kind of the easiest, it also has some of the greatest risk. Again, you may not feel good in this stage but it feels a lot better than what you are about to endure.

Stage 5 – Hello My Friend
Stage 5 is where I believe your race really begins. This is when you start to realise you are hurting. You may feel a niggle or notice how sore your muscles are. Your breathing might become hard and you are struggling to hold the same speed you were before. It is about this time when the voices in your head start to kick in. It is amazing how quickly I can go to a negative place when I start to hurt. I have experienced this feeling in every single race I have ever done. The response that I have had to it has varied from successfully managing to deal with it to letting it beat me. Some of the best advice I have ever heard about dealing with this pain is accepting that this is going to happen. You are going to hurt. You are going to have negative thoughts. I deal with these negative thoughts in a number of ways. Firstly, I thing that if I am suffering it means that I am working hard which for me usually means I am having a good performance. I then try to think about the positives. I try to remain positive. I analyse the race, how long is left, can I use some sugar? How is my form? This all works for me. Sometimes this is the second last stage of the race. Other times there can be one which is even worse.

Stage 6 – I’ll Show You
This is the stage you go to when you are in real trouble. I have gone to this place 3 times when racing. The first was during a bike race in Norway, the second was the marathon I ran in Trondheim in Norway and the third was at Western Sydney 70.3 last year. This is when you can do nothing to manage the pain and suffering but force yourself to keep going. It is horrible, it is emotional. You quit, you pull out, you retire from the sport, you make all kinds of comments. I like to say to my wife that I am not responsible for what comes out of my mouth when this happens to me. It isn’t true but there certainly is an element of truth to it. I don’t really remember thoughts from those times where I have really been hurting. I remember feelings anger, fear, sadness. Every person will deal with this stage in their own way. It is why we train, to be able to manage the worst case scenario. It is why we push ourselves to the limit on the track, in the pool. It is the stage in the race when you realise that your mind is stronger than your body. Your body is in agony but your mind tells you to keep going. If you can survive this stage then the final stage will be even better.

When it gets bad it can be really bad

The Final Stage -Euphoria
The first feeling I normally experience when I finish a race is relief. This is often followed with a strong desire to:

  1. vomit
  2. lay down
  3. eat
  4. drink

As the minutes after you finish pass you start to feel better and better. You see the people you know, your friends and family. If you have had a good result you start to realise what you have achieved. You start to feel amazing. I actually believe that no matter how much I have hurt while racing I normally feel great for a good 30 minutes after the race is over. I am actually surprised they do not try and get people to sign up for more races at the finish line. I reckon they would have huge success. This stage is the reason why I choose to suffer. It is all worth it at the end of the race.

That finish line feeling makes it all worth while
That finish line feeling makes it all worth while

So this will ultimately be different for everyone, but these are kind of the stages that I go through when I am racing. I am really curious to know if anyone else experiences the same and how they deal with it.

Are there any other stages which people experience? Leave your comments below.



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Team Member Curtis Kloc shared his birthday workout with us – you can do this twice a week (without getting older!) Curtis is a certified personal trainer.

“I turned 40 on Monday… Man that sucked! How do we stay healthy & fast as we get older? We get and stay strong! We all know strength training can keep us going and put us on the podium. You need motivation to do two 30 minute strength training sessions per week? What if I told you that you will get an entire workout that you can feel, and you’ll be able to see the results!

Macca, Dave Scott, Crowie, Rinny! They all tell you the same thing! Gotta do it!

Here was my birthday workout that takes 25-30 minutes and hits the whole body. I did it with 25lb dumbbells and it took me 25 minutes. Practice good form over speed. Avoiding injury is your first priority!

Once you start, go at your own pace. Do it in order, and finish one exercise before moving on to the next one. You should use a set of dumbbells that are 5-25lbs for all the exercises noticed. Don’t blow this off; grab some 10 lb dumbbells and tell me you don’t feel great after this!”


100 jumping jacks
100 jump ropes
¼ mile easy run

40 of each of the following exercises




1 Normal Pushups
Chest all the way down to the ground
Go to your knees to finish if you’re new to push-ups






2 Walking lunges with dumbbell weights
Straight back, hips straight down to the ground






3 Squats with dumbbell weights
Straight back, put a chair under you if you’re new to squats
You should be sitting straight down, don’t bend forward





4 Arnold Presses (sitting on chair)
Straight back, this gets all 3 of your shoulder muscles






5 V-ups
Awesome ab exercise, reach up toward your feet, lower back off the ground






6 Straight leg raises
Most people never work the lower abs, don’t let the feet fall forward
Lift your lower back 3-4 inches off the ground, don’t let your feet swing forward





7 Decline Push-ups
Use a chair, or yoga blocks to be lower







8 Bicep Curls
Don’t swing your body, keep your back straight






9 Tricep Kickbacks
Stay bent over, back straight and keep your elbows in tight and stationary







10 Straight-leg Deadlifts with Dumbbells
Legs straight, don’t arch your back




Bonus: (if you finish in less than 35 minutes)

* 40 shoulder shrugs with the dumbbells

* 40 calf raises, 20 slow, 20 fast, with the dumbbells


Try this out and let us know how you go!









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Always having a good time when racing

Time can be the enemy of the age group athlete. There literally aren’t enough hours in the day for many to work, manage their family and fit in training. The third instalment in our series about age group triathletes focuses on Mathieson Jenkin, a 21 year old student from Victoria, Australia. Mathieson is studying law at the University of Victoria and while many people may assume that being a student makes it easier to train for triathlon, the demands of a law degree and a part-time job mean that Mathieson needs to manage his time to ensure he is able to train, study and work. I caught up with ‘Matho’ to discuss how he is able to maintain a large training volume while having other demands on his time. This was a particular interesting interview for me as I am also a law student who until recently was balancing my degree, a part-time job and triathlon training.

Matho is relatively new to the sport. Attempting his first 70.3 triathlon in Geelong in 2014. It was a tough day for all athletes and unfortunately he did not manage to complete the race. However, Matho lined up again in September last year at the Sunshine Coast 70.3 where he crossed the line successfully for his first 70.3. He has signed up for a number of races over the next 12 months and is hoping to complete his first IM distance event in 2016.

MaccaX swim session
Mathieson makes the most of some of the MaccaX swim sessions and is a very strong swimmer.

To start with, a normal week for Matho involves 3 full days of University with 20 hours of work a week and an additional 20 hours of study and reading. On top of that Matho tries to remain socially active as most 21 year olds do and also trains anywhere from 10-20 hours a week. His training volume varies depending on the requirements of his degree or any upcoming races. As you can see there is a lot on his plate. In order to manage his time Matho writes himself a weekly plan where he blocks out certain time for study, work and training. He works hard to stick to this plan. But acknowledges that study is his priority.

“Uni is my first priority and I keep a weekly plan and map out when I will do all my readings and assignments along with balancing my training and work. This is worked well for me for most of the semester expect when I had a lot of assignments due I missed a about 4 training sessions over 2 weeks.”

One of the other challenges which Matho faces, which I can relate to and am sure that most professionals can also relate to is the mental exhaustion he experiences as a result from his study load. Much like a job, Matho is required to actively use his brain in excess of 40 hours a week. Matho is able to use his training as a tool to manage the impact of studying. He breaks his study up with training. This allows him to remain focused for longer periods of time and study more effectively.

“I find training often helps refresh me. I can study for a few hours in the morning and feel mentally drained but training breaks it up and I can escape what I have been thinking about go out train and when I go back to study I feel refreshed and ready to sit down and attack the next reading or assignment that I have to do. I really think training for triathlons has helped my Uni lifestyle and happiness as a person.” 

Mathieson uses his training and racing as an escape from the demands of his degree
Mathieson uses his training and racing as an escape from the demands of his degree

The biggest issue that Matho sees to his study, work and training is balancing his lifestyle and ensuring he still has enough time to relax, have fun and catch up with his friends. Matho has a good group of supportive friends who are flexible in when and how they catch up with him. They understand the demands on his time and do not criticise or peer-pressure him when he has to miss events.

“I also think its key to find time to catch up with friends as much as possible, even if it is only a coffee for half an hour. I’m Very lucky to have a group of close friends who have always supported me throughout my journey. They understand that the balance with studying such a demanding course, my training and finding time to catch up with them. That is something I will always be grateful for and those people know who they are.” 

These friends not only support him but are a source of motivation for him. While Matho ultimately wants to qualify and race in Kona, it is the support of his friends at home in Traralgon and the friends he has met through the sport that make him want to get out of the door and get the training done.

“These people motivate me to go out a train everyday and to try and become the best athlete that I can. Just knowing I have people supporting me pushes me to become the best that I can and get out and train everyday and train.” 

Matho raced along side a number of his friends
Matho raced along side a number of his friends

So while many people perceive the student lifestyle as the ideal time to develop as a strong triathlete and put in large volumes of training, there are still a number of challenges that need to be managed. Matho will continue to chase his dream of racing on the big island and the skills that he has learnt as a law student will be critical to his ability to train when he enters the work place as a professional.

Mathieson’s Tips for Students Training for Triathlon:

  • Write a weekly plan and try to stick to it. Work out your priorities and remain flexible in the execution
  • A balanced lifestyle is important to provide you with an escape from not only study but also from the demands of triathlon training
  • Don’t get to bogged down in the study even if it’s a short 20min run its still great to get out get some fresh air then go back to study.
  • Make the most of your uni breaks. Schedule big blocks of training during semester breaks when you have more time to train
  • Use your training as an escape or even as an opportunity to catch up with friends
  • Remember why you race and what you are studying for. Keep everything in perspective

Whether you are studying or working, what are some of the lessons you have learned which allow you to manage your time effectively?


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Much like triathlon involves swim, bike and run, triathletes have a number of things in their lives that they need to balance as well. Jenna-Caer Seefried has recently given birth to her first child, her son Ryker. I wanted to catch up with her and find out how becoming a parent has impacted on her training, how she managed her training while pregnant and how she plans to maintain her training and racing in the future. She gave me some insight into how she managed to keep training right up to giving birth and how she even races with her son now.

Jenna is a strong, well accomplished triathlete

Jenna made her Iron Man debut in 2013 with a 10:56 and was used to a strong training load when she realised she was pregnant. Being active and wanting to maintain her fitness, Jenna managed to train through most of her pregnancy. Keeping active also helped Jenna to manage some of the symptoms of pregnancy.

“I know that keeping active helped hugely with keeping pregnancy symptoms at bay I took a few weeks off for travel and that’s when all of the symptoms showed up I had back pain, couldn’t sleep and was exhausted, when I got back to training it all went away.”

During her pregnancy Jenna focused on low heart rate training as well as strength work. Coming from the high volume and intensity she was used to she found this low intensity work easy to manage. During her first trimester when she was experiencing fatigue, nausea and back pain she kept herself motivated by acknowledging how much more it would hurt trying to regain her fitness and strength had she done nothing. She remembers getting some funny looks at the gym and even an amusing story involving a personal trainer.

“I did have a personal trainer come up to me in my 2nd trimester saying he could help me tone up and get into great shape, he asked me what my goals were. I responded with a big smile, “I’m looking to gain about 25lbs and a few more inches around my waist over the next few months.” He was very confused, I think it took another month when I really started to show that he got it.”

Jenna worked closely with both her coach and doctor during her pregnancy. Constant blood tests were used to ensure that Jenna was able to train safely with no impact on her baby. By working closely with her team, Jenna was able to train right up to the day that she went into labour, managing a run and strength session that very day.

By working with her coach and doctor, Jenna was able to train right up to the day she went into labour.
By working with her coach and doctor, Jenna was able to train right up to the day she went into labour.

Jenna started training about 2 weeks after Ryker was born. The recommended time to wait is 6 weeks but she started walking and decided to try a little run and felt good. She stared riding again 4 weeks after giving birth and got back into the pool 6 weeks after giving birth.

Jenna now completes lots of sessions on the treadmill at home
Jenna now completes lots of sessions on the treadmill at home

Returning to training has brought with it challenges that Jenna hadn’t faced before. When Ryker was young Jenna was able to leave him with her husband while she went out to train. As he has gotten older and started to get separation anxiety Jenna needs to get up early and get her training done before he is awake. This means many 4am training starts and a slightly sporadic sleeping schedule. Jenna acknowledges how amazing the human body is at adapting. Where she needed at least 8 hours of sleep before Jenna now manages on 5. She has made some changes to her diet as a result of her pregnancy as well

“I try to nap in the afternoons, I’ve never been good at shutting down and sleeping during the day so sometimes its just some quiet time laying down that helps. I keep hearing sleep when baby sleeps. Am I supposed to clean and train when baby cleans and trains as well? I eat a higher fat diet than I have in the past, my body adjusted to it while I was pregnant and not doing any intense training. I’ve maintained it now that I’m back in training and it just helps me have more steady energy levels through the day instead of the ups and downs of a higher carb diet. I do time carbs around my hard workouts to make sure I am fuelled up though.”

Jenna has found a new training partner in Ryker. She does a lot of her training on the treadmill and bike trainer at home but also takes Ryker out for stroller runs and does strength sessions where she uses him as her weight. The smile on his face helps to keep her motivated during these sessions. The fact that Ryker is able to fall asleep on the stroller runs also means that sometimes Jenna squeezes in extra sessions just to help him fall asleep. She has even managed to compete in a race with Ryker in the stroller. Being with his Mum through most of her training might mean he has caught the competitive bug from an early age!

Jenna and Ryker and now racing and training together
Jenna and Ryker and now racing and training together

Being a young man without children myself I am often impressed with how parents are able to fit their training around their children and it always puts a smile on my face when I am out racing or training and I see a parent doing something active with their children. The fact that Jenna has managed to adapt to her new life and is able to maintain her training shows that it is possible to maintain balance in life and training.

Jenna’s Tips for New Parents:

  • Make it count – I’ve transitioned to higher intensity lower volume since I have less time to train
  • Plan ahead with your partner to schedule in key workouts,
  • Include baby where you can. I do a lot of runs with my jogging stroller and strength training usually includes baby as a weight!
  • Get it in early. When they are young each day is a new adventure and the schedule is constantly changing so getting it done early stops anything from getting in your way.
  • Don’t worry about getting to pre baby weight. I still haven’t lost all the baby weight but I know it will come with time and consistent training.
  • Listen to your body. A lot of things change with child birth and its like having a whole new body so pay attention and give your system what it needs. I recover and move differently so I have to pay attention and cant assume I can do things the same way as pre pregnancy.


What have you done with your children to include them in your triathlon journey? How do you manage to fit training around your children?

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Craig Toh balances his work and training around the globe

We all wish we had more time to train. How often have you heard someone say “If I didn’t need to work I could definitely go pro!” it seems to be one of the biggest issue that age group athletes face, finding the time to fit their training in with the demands of work and family. So how do different people manage to do it? Whether you are a single parent with children, a stay at home mother or work a 80 hour week, how do you manage to dedicate so much time to this sport that requires so much effort? I want to know. So I have started to interview a range of Team MaccaX members from all over the globe to understand how they manage to fit it all in.

First up is Singaporean members Craig Toh. Craig works as long-haul flight crew for Singapore Airlines. He is on the road for work anywhere from 1-11 days at a time working across multiple time zones and climates. While doing this, Craig has managed to maintain his Iron Man training load. So how does he manage to train, stay healthy and excel at his job?

Craig eats a diet full of anti-oxidant rich foods and also takes a colostrum supplement with his post-workout nutrition to maintain his immunity. He also acknowledges the importance of wearing appropriate clothing for the conditions in which he is training. To tackle the impact on his body clock he tries to remain on Singapore time as much as he can but when in one location for a few days tries to adapt quickly by never sleeping with the curtains closed so the sun wakes him up. In the US where there is the biggest time difference it can become necessary to force himself to train

“In the States (US) I pretty much have to ‘force’ myself to get the workout done because of the huge time difference. I mostly try to stay close to Singapore time, I find myself waking up in the middle of the night a lot.”

As far as his training is concerned he manages to make the most of the facilities if many hotel gyms and is able to tell you which hotel in which city has the best training facilities. He also tries to fit in as much of his quality work while he is at home in Singapore. Craig acknowledges that the biggest issue he faces as a result of his work schedule is that he isn’t able to spend more time on the bike outside for longer rides.

Craig makes the most of the training facilities he has available to him
Craig makes the most of the training facilities he has available to him

His job means that he is on his feet, sometimes for more than 12 hours at a time. This can be directly after a hard session. The biggest impact that this has on him is that sometimes he is unable to have the same recovery as other age group athletes

“I do a workout, go for a long flight (say 12 hours overnight), and by the time I reach my destination I would’ve been awake for more than 24 hours usually, whereas one who is working office hours would’ve had time to sleep and recover well from the workout before embarking on the next day. When I reach my destination I sleep for (3-4 hours), then do my workout for that day. And depending on the flight I could check out on the next day. So sometimes I do feel drained but that is just part of the job and my training.”

Despite his crazy work schedule. Craig is able to maintain his motivation by trying to go faster and competing with his friends. Most of whom he has met through the sport itself

“Friendly competition with friends and wanting to beat my personal best are probably my major motivations. I’ve made many friends Team MaccaX and at the camp in Phuket, and meeting up some of these people when I travel to their cities is fun and always good to have something to look forward to while I work.”

Craig might wake up in London then finish his day with a 21km run in Singapore
Craig might wake up in London then finish his day with a 21km run in Singapore

There are many people (myself included) who struggle to manage the training load without adding the crazy work schedule. The fact that Craig manages to train efficiently and remain injury free while travelling the globe is impressive. He is aiming towards a new PB at Challenge Roth this year where he will be racing with a large number of his Team MaccaX members. But you don’t need to work for an airline to learn from Craig’s experiences.

Tips for travelling athletes:

  • Maintain a healthy diet which will help to boost your immunity – different weather can lead to sickness and the changes to your body clock may lower your immunity
  • Pack gear for all weather. The secret to training in colder weather is to use layers of clothing. This way when you travel you will have gear to wear no matter how warm or cold it is.
  • If you can, try and maintain a time zone. If you can’t, attempt to adjust your body clock by sleeping with the curtains open and using your alarm
  • Make the most of the facilities available. If it is snowing outside, use a treadmill at your hotel. Avoid taking risks that could lead to injury
  • Listen to your body.

What do you think is the secret to fitting your training in around your work and family life? Share your tips in the comments below.



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Firstly welcome to the team to nutritionist Micalla Williden.  She shared this article - good read. ICYMI: Great article explaining why engineering your diet can...