Vlog coming back

I didn’t think anyone would miss my daily vlogs when I stopped a couple of weeks ago.  I was bloody stoked to receive a few messages asking me about why I stopped.

I will start the Vlogs again from Monday 23rd.


Thank you everyone who watches and who reached out to me and asked me about it. Means the world.

Vlog on hold

Just going to stop my daily vlogs for a little while as I focus my time on other things.  As I mentioned on my Train Smooth podcast that I upload my  training on this website, I will upload all my training including key session details on this site once a week.

I will also over the next week or two make a few changes to this website so I can create content for cycling and runners as well as triathletes.


#45 Bike improvements

I got my bike back today from the shop.  They replaced the gear and break leaves and also replaced both front and rear brakes.

Today’s Training

Bike – MTB ride – 1hrs

my legs are sore from the gym yesterday and not having a bike at this stage, I jumped on my MTB bike and rode into some bush trails.  I added a few short sharp efforts.  Had a blast.


  • Core strength session – 10min
  • Swim cords session – 3x 25
  • Oxygen deprivation session – 10min
  • Mobility session – 25min

Watch today’s Vlog

#44 Gym & Run day

Today’s training

Gym – bike enhancement session

Warm Up:

  • 10min bike easy

Main Set:

  • 3x 15 reps squat @ 30kg
  • 10min moderate bike
  • 3x 15 reps squat @ 30kg
  • 10min medium bike
  • 3x 20 reps squat @30kg

Cool down:

  • 5min moderate, 5min easy


Run – 35min

5km easy run + 6x 100m strides and cooled down with some run drills

Mobility Session – 25min


Watch today’s Vlog


#43 All Schools Cross Country

My son had a 2km cross country race today against kids from all around Tasmania.  After this we went to the pool to cut some laps and in the afternoon, I had to coach soccer.  I was going to do a run session at night after my daughter’s 13th birthday dinner but as most of the kids didn’t turn up to the cold and wet training session, I turned this into my speed run session to kill two birds with one stone.


Swim Session – 2km

Train Smooth swim session.JPG

  • Run – 3km of a lot of short sharp sprints.
  • Core strength session – 10min
  • Swim Cord session – 3x 25

Watch today’s Vlog


#42 Work – Life – Train

Training for the day

Swim Session – 2.1km

Train Smooth swim session.JPG


Bike – 47.9km

This was a fartkel ride with a lot of short sharp efforts and a few longer efforts.  A very unstructured session.  My bike is playing up so after the ride I took it into the bike shop for a service.

  • Core strength session – 10min
  • Swim cords – 3x 25 (week 1 of 12 week plan)


Watch this weekend’s Vlog

#42 Monday is a good day

Summary of the day

It was a simple day with zero out of the normal going on. Just the way I love it.


Today’s Training

Swim – 2.1km

Warm up:

  • 200m FC
  • 100m of 50m broken arrow, 50m FC
  • 150m of 50m B3s, 50m B5s, 50m B7s
  • 50m MAD
  • 100m pull and paddles

Main Set:

  • 200m FC +10s
  • 250m FC +10s
  • 200m FC with sighting every 6 strokes +10s
  • 250m FC +10s
  • 400m FC

Cool down:

  • 200m of 50m kick, 50m backstroke


Bike – 48km

  • Fartlek ride with a number of short sharp intervals that ranged from 20 seconds through to 3min.


  • Swim Cord – 3x 25 reps
  • Core Session – 10min


Watch Today’s Vlog