Congratulations to Zoë Crouch for smashing her first 70.3 – the 2019 Sunshine Coast event. Find out why the race,  she rated as 9/10, went so well.

How was your first 70.3 race at the Sunny Coast?  

​It was my first 70.3 and I did so much better than expected, I felt pretty strong and absolutely loved it.

How did you feel crossing the finish line? ​

Very emotional – I cried my eyes out!

Why did you choose this goal? ​

I had done two sprint triathlons and wanted something hard to train for so it seemed like the perfect goal.

How did your preparation training go? 

​I had 10 weeks to train which was intense through winter, but by the end I felt like I couldn’t have done anything else so I was just really excited to do the race.

How were the celebrations afterwards? ​

I had half a beer and had a nap, ha ha. I was exhausted!

Why triathlon? 

​I’d never done it before moving to Australia but so many people do it here I thought I’d give it a go. And the conditions are great for it!

What was your first tri? And how did your performance compare to now? ​

I did Wollongong Sprint tri in April – my swim was slow, bike average and I felt awful on the run.

What was your best race? ​

Sunny Coast 70.3 (see race report below)

What do you put this significant improvement down to? ​

Lots of training and nutrition.

Lessons learnt?: ​

I have to keep eating and drinking.

What’s your favourite meal pre-race? ​


What are your nutrition tips during a race? ​

Six gels in a water bottle on the bike and coca cola during the run.

How do you keep motivated to get up at 5am or finish a gruelling set? ​

Early starts – knowing that it was only for eight weeks and seeing the improvement in my fitness/changes in my body keeps me motivated.

What is your favourite ride/run or swim? ​

Running… when you feel strong there’s nothing better!

Have you had to overcome any injuries and how did you do it?: ​

I had Plantar Fasciitis in both feet in May but I iced it a lot and I got insoles for my cleats, and haven’t had any problems since.

Memorable quote/catchphrase to keep you going when you find it tough: 

​Training isn’t meant to be easy.

Why do you like training with Danny / Moore Performance (MP) squad? ​

MP keeps you accountable to train, you can see so much improvement from when I started, it’s a great bunch of people that make it really enjoyable.

What was your favourite MP moment? ​

Completing my first 90k+ ride.

What did you do before triathlon? ​

A bit of gym classes and a bit of running but not much else.

What’s your ideal weekend? ​

A nice meal on Friday up early Saturday to ride, coffee/brunch, afternoon nap, beach, beers, a long run on Sunday followed by breakie, afternoon swim, early afternoon beers and dinner.

What’s something we didn’t know about you? 

​I am a Crystal Palace fan.

Zoe’s 2019 Sunny Coast 70.3 race report

On a scale of 1-10 how did the swim leg go? (1-10):

What were you happy with?:
I was actually quite surprised with my swim time as was aiming for 40 mins. So to do 37 mins I’m very happy.

What could you have improved on?:
I just need a bit more open water swimming practice and of course now just to keep swimming so I can get a bit faster.

On a scale of 1-10 how did the Bike leg go? (1-10):

What were you happy with?:
I was happy given the conditions with my time as I don’t have a lot of bike fitness and am not a quick rider. I wanted to cycle between 26-27 km/h and was on the money.

What could you have improved on?:
Just need to do more cycling and get stronger so I can keep up power even when cycling into the wind. My head went as well 60-75km and I felt a bit sick too, but it passed.

On a scale of 1-10 how did the Run leg go? (1-10):

What were you happy with?:
I was very pleased with this run – I felt strong. It was a comfortable plod and a bit of a sprint finish, so definitely had stuff left in the tank. I feel like I got the nutrition spot on too – a gel every 5km and cola at the aid stations. I didn’t walk either, so I was happy about that.

What could you have improved on?:
I probably could have pushed myself a bit more but then I’m not sure if I would have enjoyed it!

On a scale of 1-10 how did Transition go? (1-10):

What were you happy with?:
That it went smoothly.

What could you have improved on?:
I probably could have sped up as well. I was right at the exit so I had a long way to run from the swim exit (which I did jog) and from the bike entrance (which I walked with my bike).

On a scale of 1-10 how happy are you with the race as a whole? (1-10):

What were you happy with?:
Everything – I really enjoyed it. It’s been a big 10 weeks and knowing it paid off was just the best, best feeling.

What could you have improved on?:
I just need to get fitter and stronger so I can improve my time 🙂

How did your nutrition go during the race?:
Yea really well. 1.5 Clif bars, 6 gels in water on the bike. 3 gels + cola on the run.

Is there anything in particular you feel you need to focus on in your training to improve for next time?:
Nothing in particular just more time to get better at swimming cycling and running.

What’s your next goal?
The full Ironman next year.

What is your next race?
I might do a standard distance tri with some mates.

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