ADRENO Tri’s Olympic Triathlete – Lizel Moore – Profile

I did my first triathlon when I was twenty four.  I had been running competitively from  a young age.  Two of my old running friends, Jackie Fairweather (nee Gallagher) and Rina Hill had made the change to triathlon and had also seen great improvement in their running.

With Jackie’s encouragement I began to train on the bike for the National Duathlon Championships.  I loved the bike and was a strong rider so after coming back from a 6 months trekking holiday decided to give triathlons a go.

My swimming did not show great potential that my riding did.  I was fairly ambitious and chose the Sydney Word Cup in August as one of my first races.  I had a very dodgy wetsuit (first lesson in why your equipment does matter) and that, combined with my lack of swimming ability, left me about 50m behind the pack at 100m.   I kept working on my swim and finished 7th in my first Noosa triathlon three months later.

Unluckily for a non-swimmer drafting was brought in that year for professionals.  I managed to do well in the smaller international races where I could still make up for the time lost in the swim on the bike.  As part of my journey to find my roots, I returned to South Africa to race.  I was picked in the South African Olympic Squad and spent the next 4 years chasing points in an attempt to qualify for the Sydney Olympics.  With a ranking of 27 in 1999 I was selected by the South African Olympic Committee.  I finished 30th in the Olympics.

Lizel competing in the Olympics
Lizel competing in the Olympics. She placed 30th!

After I retired I settled back in Brisbane and began to coach junior triathletes.  I completed my Level 2 Triathlon Coaching Accreditation and my Ausswim qualifications.   Some of Australia’s now top athletes began doing triathlons as 10 year olds as part of my very casual squad around that time.  Amongst them were Michael Hepburn (Track Cycling – Dual World Championships gold medal winner and silver London Olympics), Ryan Fischer (Triathlon World Cup Winner) and Nicolas Hull (guru triathlon coach).   While I can’t claim their sporting success as my own I like to think I had a little to do with them starting in the sport.   I also had the pleasure of being a riding buddy for Annabel Luxford (16 World Cup podiums) in her junior years and coached Sarah Deuble (Oceania Cup Championship winner 2012) for six years in running and at the beginning of her triathlon career.

Lizel now work's at ADRENO Tri and is a triathlon coach.
Lizel now work’s at ADRENO Tri and is a triathlon coach.

I switched to coaching runners when I was pregnant with my fourth daughter, as this was less time consuming.  I now coach around 30 junior athletes, many who are amongst the best in the country.   These days I run and ride for vanity and sanity.  I still love getting out there and smashing myself trying to beat the kids I coach (with little success).

I guess the one thing that has never changed for me is my sporting hero’s.  That is anyone willing to give it a go.  I particularly admire people who have no strong sporting history and find themselves embracing the sport of triathlon as mature aged athletes.

By Lizel Moore

Running Training

Coming from a running background the one thing I notice about triathletes is they tend to neglect speed work. Too much running is done at below race pace.  The less running you do the more you need to do at or above race pace.  If you have only 40 minutes to get a session done, you will get much more reward for your time by doing a repetition set than simply going for a run.

Running Training Schedule
Running Training Schedule

Running repetitions are painful but will give you the greatest fitness reward.  Running will raise your heart rate significantly higher than swimming or cycling.  It also burns more calories and gives you nicer legs.

For those training for a sprint or Olympic distance race below is some suggested sessions.  Do not attempt these unless you have done at least a few weeks of running.  If you have never done any repetition work before, half the number of repetitions and run at 80% effort.

You should ideally include repetition work at least twice a week.   A grass 400m running track or a self-measured circuit in a park is ideal.  If you have to train at night your local athletics club, soccer club or football club may light up their facilities.

By Lizel Moore – ADRENO Tri

Olympic Triathlete

Navigating The Swim

ADRENO Tri’s Olympic Triathlete, Lizel Moore, share an important lesson on swim navigation – not just following someone’s feet! 

Race starts, happy, sitting on feet.  Not bothering to look up as I am more than happy to delegate the navigating to whoevers feet I am sitting on.  Exit the water together.  I am well back.  That is ok, that is what I expected.  Had a pretty good ride, had a great run.  I was one happy girl.  I survived my first triathlon.

It was not until after the race that I got my first race tip.  My swim “navigator” came up to me and laughingly told me how we went right of course.  I sacked him on the spot and from that day I learnt the importance of looking up and seeing where you are going (not always with great success).

Don't just follow the person in front of you, learn to orientate yourself during the swim.
Don’t just follow the person in front of you, learn to orientate yourself during the swim.

As part of your normal swim training you need to learn to orientate yourself.  When your leading arm goes in the water, push down and lift your head out of the water.  You should do this every 3-4 strokes in tricky conditions (rough water or when buoys are small).  If the conditions are great and as you become more confident you can increase this up to 14 strokes.

What will help with navigation are goggles suitable for the conditions.  For bright days tinted goggles will reduce the chances that the sun will prevent you from seeing the buoys.  In foggy or low light conditions, it is best to use clear goggles.  Have both sets in your race kit in case conditions change.

By Lizel Moore

2000 Olympic Triathlete

From Learning to Swim… to Ironman!

….. after waking up one morning and realizing that I should be looking after myself better, tired of being sick and tired, something had to change. I was 110kgs and miserable. There was a gym 5 minutes from my workplace and I needed rescuing from some bad habits. I started doing bootcamps with a group of roughly 25 people and through them created some great relationships. Weight was coming off, energy was coming back and I was feeling sharp! I attended a military academy in the states as a kid, so I was enjoying the regimented discipline.

At 110kg and unable to swim at all, Jerrod made the life changing decision to start Triathlons - including Ironman!
At 110kg and unable to swim at all, Jerrod made the life changing decision to start Triathlons – including Ironman!

After 12 months, a few people from bootcamp decided to test their ability as distance runners and banded together to train for a half marathon. I had never run that far and thought if they can do it, so can I. I was excited about this new goal and told everyone what I was doing. “are you nuts?!” “how far is that!?”…. and a whole list of other responses, to which all I could do was laugh…

Training happened, the half marathon happened and I accomplished a pretty cool goal in my life. The after party was a blast and lots of drinks were shared. Well deserved drinks, of course!!! Hell! I just ran a half marathon!!!

I mentioned to the group that if we can do a half, than we can do a full marathon….. That went down like a lead balloon. Everyone I had been training with had just reached the pinnacle of their athletic career and was ready to go back to old ways….WTF!!!!

So, one of my comrades said to not worry about it, theres a group of runners up the road from where I live that train for longer distance events. Lets introduce ourselves and tell em we want to run a marathon…. How do you train for that distance? I had no idea, however, the seed was planted and I couldnt wait to get started on the journey…..or had the journey already started?!

6 months of training and the event happened…. again! The goal was discussed, the committment was made and the result was freaking awesome! I ran 3 hours and 41 minutes for my first marathon. There were 8 of us that day that had set out on the same journey 6 months prior. It was a great feeling that what ever you set your mind to, you can achieve. Theres always a feeling of emptiness after youve achieved a goal, especially if you havent reset for another future goal. What the hells next????

About an hour after the marathon, it was the Gold Coast Marathon by the way, a buddy of mine who finished 5 minutes ahead of me had a great idea. He came up to me and said, “we’ll never be this fit again….lets do a triathlon!”

I told him, you’ve got to be kidding me….I can’t swim!

He said, “we’ll get a swim coach”

“I dont have a bike!”,  I said

He said, “You can buy one of those!”

I had nowhere to turn from here….looks like I need a coach. That’s where Brett “Jacko” Jackson came in, General Manager of ADRENO Tri….

I showed up at the pool with 25 fit looking triathletes all wearing the gear that makes you look like you know what the hell you’re doing…speedo’s and swimcaps and cool goggles. Me, on the other hand, I had a pair of boardshorts and had never done any more than some doggie paddling as a kid. Scared shitless of water!!!

Learning to swim was just the beginning for Attitude Coach, Jerrod Smith!
Learning to swim was just the beginning for Attitude Coach, Jerrod Smith!

Jacko takes a look at me and said, “you’ll have to get rid of those shorts and get a proper pair if you’re going to swim here…..Jesus!” I did not want to wear a pair of those skimpy buggie smugglers. First day in the pool I was asked by Jacko to swim to the end so he could see my technique. I had to laugh, I’ve got no technique…I cant swim! This carried on for 5 more minutes before he said get in the pool. I felt like everyone was watching, which made it worse….. 3 arm strokes later and I was choking on a half litre of pool water. It was a long session for Jacko and myself. After 2 weeks and several sessions later, I was able to swim the length of that 25meter pool without stopping. That was 25 meters, I had signed up for Noosa Tri, an Olympic distance event that required me to swim 1500 metres and I had only 3 months to get it sorted……Jesus!!!!

I could give you some detail and insight as to how it all happened, however 3 months later….. Noosa Triathlon happened and I completed the course in just over 3 hours. 1500 metre swim, 40km bike, 10km run….. woohoo!!! I was stoked to say the least….It got me thinking again. If I could do this distance surely I can do a half Ironman??!!  So I set out to do my first Half Ironman down in Canberra, followed by a full Ironman in Melbourne in 2012.

Adreno Tri General Manager and Jerrod's swim coach, Brett 'Jacko' Jackson, is extremely proud of Jerrod's determination and how far he has come.
Adreno Tri General Manager and Jerrod’s swim coach, Brett ‘Jacko’ Jackson, is extremely proud of Jerrod’s determination and how far he has come.

Since the jump to the full ironman distance, I have set a new goal of completing 10 iron distance events in different parts of the world. This last event happened on the 8th of Sept in Madison, Wisconsin….. I swam 3.8km in 1hour 20min, biked 180km in 6hours 2minutes, and ran 42kms in 4hours 45min….. It was pretty emotional when you gather your family from all parts of the world to be your biggest cheer squad for the day. Believe me, they put in as much effort as I did for the day. Next Ironman for me is Bussleton, WA  December 2014….

In the meantime, I’m gearing up for the Northface 100….. thats a 100kms of trails through the Blue Mountains…. keep you posted!! Thanks for taking the time to read….

Jerrod Smith

Attitude Coach