Dietitian Approved Crew – Annabel Rothfield

Watch out for this legend who is toeing the start line at her first ever 70.3 at Geelong this weekend. Together with training buddy and cousin Phoebe. We've been privileged to be a part of their triathlon journeys so asked them to share who they are and what they do.

These two were complete beginners 3 years ago. Now look at them go as they climb the triathlon ranks. Ironman next year ladies?

Annabel Rothfield

Current home location: Melbourne, Australia

Profession background:
Student

Sport of Choice:
Triathlon

How many years have you been training and competing in your sport?
3 years

What got you into it in the first place?
I had just finished school and was looking for a hobby. My cousin, Phoebe sent me a link to a triathlon beginner course and asked me if I wanted to do it. I already owned a bike so I thought "Why not?"

What’s your favourite training session?
Saturday long rides

Main event for 2019?
Geelong 70.3 Woooo!

Looking ahead to 2020 and beyond, what are your bigger goals for your sporting career?
I am hoping to qualify for the Olympic Distance World Champs team that’s heading to Switzerland in August :)

What’s your biggest achievement in your sport so far?
The Melbourne Half Marathon was a big achievement for me as I never thought I could run 21.1 kms

Do you have a saying or motto you live your life by?
"Every training session is an achievement!"

What are one or two things you do in your day to day training life that you feel are keys to your success?
- Give every session a go
- Nap

Three things you can’t live without?
1. Food
2. Sleep
3. Movies

Favourite food? Ice cream

Favourite post-training meal or snack? Chocolate Thick Shake

What’s the number 1 (or 2) thing/s you’ve learnt about sports nutrition for performance in Triathlon?
- It is a huge factor in performance
- It makes you go faster for longer
- Carb loading day is the dream

Dietitian Approved Crew – Phoebe Rothfield

Watch out for this legend who is toeing the start line at her first ever 70.3 at Geelong this weekend. Together with training buddy and cousin Annabel. We've been privileged to be a part of their triathlon journeys so asked them to share who they are and what they do.

These two were complete beginners 3 years ago. Now look at them go as they climb the triathlon ranks. Ironman next year ladies?

Phoebe Rothfield

Current location: Armadale, a gorgeous suburb in Melbourne, Victoria

Professional background:
Partnership Manager at Crocmedia where I implement and manage media campaigns for big brands such as McDonalds, Kubota, Greyhound Racing Victoria. I’m also hopefully about to start volunteering at Ronald McDonald House Charities!

Sport of Choice:
Originally I came from a Field Hockey background having played since the age of 10 as well as partaking in Athletics, Rowing and Snowboarding (have you seen my quads?). I still do play Hockey in the Victorian Premier League but my sport of choice now is Triathlon.

How many years have you been training and competing in your sport?
For about 3 years now, this season would be my 4th.

What got you into it in the first place?
I found my Hockey off-season super boring and found going for runs tedious and the gym unbearable so a friend suggested we try a beginner Triathlon course with the newly created TriChicks, an all female squad out of Melbourne. 10 weeks of a new sport at the time seemed so effing daunting but holy moly am I glad I did it! The swim in my first ever triathlon was death, legit thought I was going to drown, but got over it and well…now here I am!

What’s your favourite training session?
It used to be the brick sessions but since training for a Half Ironman I have actually really enjoyed the long runs! Mostly because I get peace and quiet to listen to my true crime podcasts I love so much…

Main event for 2019?
I am competing in my first ever bloody Half Ironman on the 17th February in Geelong!!!! I am so looking forward to it, having spent months consistently training for it so am keen to get it done and enjoy myself whilst out there.

Looking ahead to 2020 and beyond, what are your bigger goals for your sporting career:
I am very much a methodical person, have to do things in the right order, so I have started small with Sprints, progressed to Olympic distance and am coming up to my first ever Half. I would probably have to lose my mind and be considered insane to try a full Ironman. I want to see how the Half goes, if I enjoy it then I will try another until my body might be ready for the next step. But also really mindful that my arse may never forgive me if I sit on a bike for 180km. On a more serious note, I think in 2020 I would like to try and qualify for the Age Group World Championships and give that a crack!

What’s your biggest achievement in triathlon so far?
Once Geelong is done, the Half Ironman will be my biggest achievement.

Do you have a saying or motto you live your life by?
“Just get the job the done”
I’m a pretty focused person when it comes to training and I always like to just get it done.

What are one or two things you do in your day to day training life that you feel are keys to your success?
My nutrition day to day, it gets me through the training sessions and helps me prepare, train and recover well for the next session. I actually don’t know how I did long rides on nothing before getting in touch with Taryn. Also, massages are not a luxury they are a bloody necessity. I get a massage every Sunday and dry needling once a week. It’s a game changer and gets me ready for the next week.

Three things you can’t live without?
1.
Melting moment biscuits by Belmont Biscuit Company from Aldi
2. A Sex and The City box set
3. My deep sleep lavender spray

And on a more serious note….I would crumble if I didn’t have my family and partner in crime, Angus

Favourite food?
Love anything chicken related... Chicken parma, butter chicken and Chicken and Leek pie! And my go-to dessert would have to be those Melting Moment (yo-yo) biccies or if I am feeling super lavish, a banana gelato filled with Nutella from Pidapipo

Favourite post-training meal or snack?
Chocolate milk and pancakes, with whipped butter and maple syrup. None of that fancy deconstructed freeze dried birds of paradise or whatever the shiz they try and put on them these days ;)

What’s the number 1 (or 2) thing you’ve learnt about sports nutrition for performance in Triathlon?
If you don’t practice the nutrition in your day-to-day and on training and race days you are setting yourself up for a huge loss. Getting in touch with Taryn has helped me exponentially in how I prepare myself day to day and on the weekend to ensure I get the absolute best out of myself during these sessions. I have never trained, competed or recovered better in my life!

Reflections of a 2 x Iron(wo)man

I feel Ironman is achievable for everyone, don’t be intimidated by the distance, embrace the challenge. You won’t regret it
— Bec Baird

 I never thought I’d do an Ironman. Triathlon was just another way to challenge myself – except my challenges just kept getting bigger and bigger! I believe that every race is a learning experience and I try to find new ways to improve when I reflect post-race. Now that I have 2 Ironman’s (IM) under my belt, here are the Top Three things I learnt from and changed between Ironman 1 in Cairns 2017 and Ironman 2 for Ironman Australia in Port Macquarie 2018. 

  1. Fuel Your Body - In the lead up to IM Cairns I was not consuming enough food during training to fuel my every day needs, cue falling asleep at 2pm during work and lots of hangry moments. IM Australia was much more organised. I followed a periodised nutrition plan from Dietitian Approved to ensure there was no midday drowsiness, even on my bigger training days, only the occasional hangry moment (who doesn’t have those!?) and plenty of energy to smash training.  
  2. Practice Makes Perfect – I did a lot of my training with friends for IM Cairns which made the 5+ hour rides a lot less lonely. But come race day, I got very lonely and fatigued at the back end of the bike - at one stage I wondered if the race was still going! For IM Australia I made a point of trying to do a lot of solo riding in training where possible and I believe this gave me a much more positive mindset come race day. 
  3. Knowledge is Power – Nerves were not an issue with either IM but lack of experience was. How was my body going to hold up during my 12+ hours of racing? My “weakness” is my run leg and after blowing up fairly early on the run in IM Cairns I knew I had to have a better plan for IM Australia. Taryn made some big changes in my bike nutrition to ensure I was getting the right amount of fuel without any gut issues. Combined with a well-controlled run leg, this made for a much happier race and faster, consistent run splits! 

Whilst I was reflecting on the differences, it also gave me time to remember the things that didn’t change. One thing that was a constant between both races was the love and support I received from my friends and family. It was unwavering, and I am truly grateful (you all know who you are). Triathlon is an individual sport, but it takes a team to get you there. Thank you to everyone on my team. I feel Ironman is achievable for everyone, don’t be intimidated by the distance, embrace the challenge - make a plan, build your support team (coach, dietitian, massage, training buddies) and go for it! You won’t regret it. 

Thanks to DA Crew member Bec Baird for sharing her reflections with us!

Sarah's Tips for the First Time Ironman

Now that she's an Ironman, we asked Sarah to reflect on her experiences and share what she learnt from the day. Here are her top 5 tips for anyone out there embarking on their own first Ironman journey. 

 

  1. STICK TO THE PLAN!! The days leading up to the race and particularly on race day, you'll be a ball of nerves and not thinking clearly at all. No matter what advice you receive from the well-meaning seasoned athletes who have done a billion Ironman races already... Never, ever, steer away from the plan. DO WHAT YOUR DIETITIAN TELLS YOU. The golden rule of racing - never try anything new on race day!
     
  2. ENJOY YOURSELF. Make sure you enjoy every second of the race because the day goes by way too fast. On the day you are so busy caught up in staying focused that the hours just fly by you. No matter how exhausted you are, take in that finish line chute because they really make you feel like a rockstar.
     
  3. DON'T EVER DOUBT YOURSELF! When you taper, your head will start to try and convince you that you aren't ready to take on this event. You will start to worry about things that have never even crossed your mind. Trust your program, trust your training and always back yourself.
     
  4. THANK THE VOLUNTEERS. Those people are just incredible and the lengths they go to to help you out are just amazing. When it's getting late into the night and a lot of spectators have gone home with their athletes, the volunteers will still be out there screaming cheers for you, giving you water and food and going above and beyond to help get you to the finish line.
     
  5. BE POSITIVE. When it starts to get tough on course, reflect back to all the achievements you have made to get to the start line. Think of the sacrifices, the hours spent on the bike, the laps in the pool and the pavement you pounded every day... You are better than your head it telling you, stay on track and go get it!

- Sarah Leuenberger

Dietitian Approved Crew - Sarah Leuenberger

Introducing Sarah!

Sarah came to see us in August 2017 with the primary goal to get off the couch and keep Hubby happy on the weekends after big training sessions. She's gone from strength to strength and is gearing up for her Ironman debut at Port Macq in a few weeks time. We're excited to share her story with you and can't wait to see her become an IronWoman next month.

Tweed Enduro

Name: Sarah Leuenberger 

Current home location (where you live): Brisvegas 

Profession/Educational background:  Assistant bean counter studying to be an official bean counter (accounting) 

Sport of Choice: Triathlon  

How many years have you been training and competing in your sport? 3 years since my first triathlon  

What got you into it in the first place? 
I have always been interested in triathlon but was never brave enough to try one (plus I couldn’t run down the street even if a pack of wolves were chasing me :).  My work offered free entry to a friendly non-competitive corporate triathlon which was a nice enticer distance. Even though I thought I was going to have a heart attack during the 4km run, I finished it with a smile and was completely hooked. 

What’s your favourite training session?  
I always enjoy my bike sessions. I love exploring and taking in my surroundings. Rides are always therapeutic especially as they generally end with a caffeine fix.   

Main Competition/Event/s for 2018: Ironman Australia on the 6th May; it will be my first Ironman distance event! 

Looking ahead to 2019 and beyond, what are your bigger goals for your sporting career: 
My main goal is to continually improve and always try new challenges. I love the feeling of doing something amazing and I also love getting out of my comfort zone. I haven’t thought too much about what my next event will be, I just want to keep having fun and keep inspiring my kids and friends to get active and involved in fitness.  

What’s your biggest achievement in your sport so far:
Hmmm that’s a tough one as if you asked 5 years ago Sarah if she could do half of the things 2018 Sarah has achieved then she would laugh in your face and tell you that “you cray cray”. I think my stand out moment would be when I rode my bike from Brisbane to Sydney with some friends. We did the trip over 6 days and we had the best time. It was very challenging at times and backing up each day was hard work but we got to see some parts of Australia that you just can’t appreciate as much when you drive through in a car. 

Do you have a saying or motto you live your life by? 
My very favourite quote is one said by Audrey Hepburn and it is, “Nothing is impossible, the word itself says I’m possible”. I try and remind myself of this quote each and every day. The only thing stopping me from being great is the doubts I allow to enter my head. Get rid of those doubts and anything is achievable. 

What are one or two things you do in your day to day training life that you feel are keys to your success?  

  1. Like I said, I never doubt myself, as soon as I let the negative thoughts enter my head then it’s game over.  
  2. Always be open to push out of your comfort zone, no matter how scary it seems. Like they say, out of your comfort zone is where the magic happens. 
Sarah Tweed Enduro.JPG

Three things you can’t live without? My family, coffee and my bike. 

Favourite food: Mexican for suuuure! Love it, the more spice the better…now I want some Mexican food immediately…damn it. 

Favourite post-training meal or snack? Sarah’s Secret Smoothie, I would tell you what’s in it but then I’d have to kill you. Let’s just say it may or may not involve a banana, a shot of coffee, a hit of protein and milk.

What’s the number 1 (or 2) thing you’ve learnt about sports nutrition for performance in your sport?  

  1. How to use food to fuel! My number one thing I asked Taryn to help me with when I first met her was, how to prevent myself from becoming a useless heap, asleep on the couch after any big sessions. We have nailed this perfectly!! Yay team!!! 

  1. The right foods to eat to keep me full and stop me heading for those binge sessions at the fridge. Healthy grazing options have been my saviour when it comes to getting down to race weight.  

Talk about inspirational!

Talk about inspirational!