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Lincoln Stephen Triathlete, Ormond Esplanade, Elwood (2026)

26/11/2025

Sprint distance race at Elwood - 23/11/25.
It poured rain the night before and didn't stop until shortly before my race start. Therefore, the swim was cancelled so we didn't have to swim through 💩
Sub in an 800m beach run to start the race 😯 and for future reference, carbon plate race shoes don't go well on soft sand.
20km on the bike and I did not feel strong, so I didn't go as well as I hoped on the bike.
5km run to finish the race and my best km was my last. It took me 3km to wind up the run legs and I came home strong.
8th place in the open category and it has given me a good indication of what I need to work on.
Look out for more details in my stories.

17/08/2025

I don't think my legs have ever hurt that much. put on a great event and I really enjoyed the course.

My first time doing a marathon that wasn't preceded by a swim and a ride (twice only), so it was new territory. My main realistic goal was 3:09 (4:30min/km pace) but a 3hr marathon is a goal I would love to hit. Initially, I tried the 3hr pace but I knew pretty quickly that wasn't going to be the best plan over the entire distance. I was really happy with how I managed to pace it, but from about 37km the legs were threatening to cramp. From there it was just one foot in front of the other to the finish.

It took me about 15mins to get up off the ground again after I finished. All I wanted to do was lay down.

Official time 3:13:08.

06/08/2025

half marathon this past Sunday. It was brilliant conditions. Cold air but sunny and no wind.

I didn't taper for this event as I will be running the marathon at in 11 days. So, I kept the mileage high in the two weeks leading into this event and I couldn't be happier with how the legs performed. Across the two weeks of training plus race day I accumulated 140km running with a little bit of swimming and strength training, too.

Despite the legs feeling that volume during the half marathon, I was thrilled that I maintained a super consistent turnover and averaged 180 steps/minute throughout, especially when the hurt was on in there latter KMs. It will be interesting to see what the legs can do on the 17th after a taper.

I wore my t-shirt and tri suit. Tri suit for the rear pockets to carry gel flasks and t-shirt for an extra layer in the almost freezing morning temps and to pin the number on. Coach Sarah was there supporting her and (lots of) athletes as well as getting the snaps 📸

Official race time was 1:26:39

25/03/2025

The race wheels have been packed away. The race bike is secure on the trainer for the winter. The body is tired, and there are no races on the horizon for the time being.

Sunday 23 March brought outstanding race conditions for .3geelong and the event was as good as ever.

In hindsight, my day accurately reflected what my body could produce from the training I had accomplished leading in. I only averaged about 6 - 7 hours per week, so it's a fair result, but I'm always wanting more.

The swim was status quo for me. No better or worse than usual, but I wasn't gassed, which is important.

My first 45km on the bike was solid at 38km/h, and I felt I could keep that up a while longer, but I didn't have the strength endurance to maintain it. So, the second 45km was down by 2km/h.

The run started great. I focused on a good turnover and arm carry and this got me through halfway in 44 minutes. As with the bike, the body didn't quite have the strength endurance to sustain that pace, so the second half was about 48 minutes.

Overall, this was my fastest race over the half ironman since 2019. My PB still stands at 4:25 hours from 2013, a time well before kids with a lot more training hours. However, my run on Sunday was the fastest I have done on the Geelong course, and the total time was my fastest ever on the Geelong course, too, in eight attempts. 💪

What's next? I'm stuffed if I know, but I turn 40 next year, and the year I turned 30 was the last time I did a full ironman.

Thanks for the shots 📷

20/03/2025

.3geelong last year was not a reflection of the great build-up I had with because I let my mind get the better of me during race week. I was extremely anxious all week, and I didn't eat how I normally would as the anxiety messed with my appetite. On race day, I was bloated and lacked energy. However, there were some important learnings from that experience, and I am feeling super ready for a great day this Sunday in Geelong.

I have had a strong prep for this event where I have built the strength progressively over the past few months and the last six weeks, in particular, have been as good as I could have hoped for. This will be my 8th time racing this event.

The past two months, I have been eating strictly gluten-free. It is only a suspicion that I may have a problem with it, but it has helped me to ensure I am consuming a greater proportion of fruits, vegetables, and lean proteins, than what I was before, among other things. Subsequently, I have never felt better in my guts, my recovery from hard training has improved, my appetite is much more controlled and I have shaved a couple of kg off which seems to be almost all bodyfat from my waist which has been there for a very long time.

I'm in a good place, so 🤞the legs show up on race day.

04/07/2024

Bike 90km - 2:32:18

I'm definitely happy with how I had trained the bike for this race thanks to the guidance of Complete Per4mance Coaching
It was a consistent build over several months which stopped me from my usual mistakes of peaking too soon or doing too much and burning out. I learned so much from this process.

When I headed out onto the bike leg at Ironman 70.3 Geelong I was hopeful that things might start to come good because I usually do my best work on land. However, it didn't quite go that way.

My guts were feeling bloated and it was a struggle to consume much energy - see previous posts. From the start I wasn't able to push quite the power I had hoped for, so I focused on trying to be as efficient as possible, maintaining the aero position on the mostly flat course, using my heart rate to gauge the effort and consuming what I could.

I went through the half way mark in about 1:14 which was reasonable under the circumstances and I hoped to go pretty close to that for the next half. However, the energy in the legs really tailed off and it was about 1:18 for the second 45km.

Although I was frustrated at the situation, I was happy with how I felt in my position on the bike and I know I had so much potential to do more. With lessons learned from this experience, I know I will show my true ability in the near future.

Images: Sportograf

14/06/2024

Swim 1.9km - 31:44

Getting to the swim start on time was half the battle. Since my guts weren't feeling the best - see previous post - and my energy was low, it was very difficult to get myself sorted and down to the water in good time. In fact, I didn't do any warm up in the water as I only had time to walk straight into the start area and I was off just a few minutes later. I was feeling quite out of sorts because of this.

My swim training had been consistent and balanced within my time constraints, all while gradually building the bike and run, too. Coach Sarah at Complete Per4mance Coaching gave me great variety in my swim training, introduced me to a few new drills and session styles, and put in the occasional back-to-back swim days which I have never done before but I found to be an excellent addition. I felt ready to challenge my PB swim time of 30:29. Alas, this was not the day for it. I've never been a fast swimmer relative to those leading the way 5 or 6 minutes ahead of me but I plan to achieve a sub-30 minute time for the 1.9km swim one day.

I tried to keep my swim effort under control and, despite the lack of energy, I came out of the water feeling like I had not expended too much effort. I think this was a result of the consistent swim work I had done in the lead up.

I aimed to be purposeful and thorough in Transition 1 without gassing myself. I ran my bike out and executed a clean flying mount, and headed up the hill away from Eastern Beach. However, it was clear from the get go that my legs were not turning up to play due to my gut/low energy issues. Anyway, there was 90km of riding ahead of me and I had to make the best of it.

To be continued....

Images: Sportograf

14/06/2024

Swim 1.9km - 31:44

Getting to the swim start on time was half the battle. Since my guts weren't feeling the best - see previous post - and my energy was low, it was very difficult to get myself sorted and down to the water in good time. In fact, I didn't do any warm up in the water as I only had time to walk straight into the start area and I was off just a few minutes later. I was feeling quite out of sorts because of this.

My swim training had been consistent and balanced within my time constraints, all while building the bike and run, too. Coach Sarah at gave me an enjoyable amount of variety in my swim training, introduced me to a few new drills and session styles, and put in the occasional back-to-back swim days which I have never done before but I found to be an excellent addition. I felt ready to challenge my PB swim time of 30:29. Alas, this was not the day for it. I've never been a fast swimmer relative to those leading the way 5 or 6 minutes ahead of me but I plan to achieve a sub-30 minute time for the 1.9km swim one day.

I tried to keep my swim effort under control and, despite the lack of energy, I came out of the water feeling like I had not expended too much effort. I think this was a result of the consistent swim work I had done in the lead up.

I tried to be purposeful and thorough in the first transition without gassing myself, and I headed out on the bike with a pretty clean flying mount. However, it didn't take long to realise my legs were not going to turning up to play because there was not a lot of power going through the pedals for the effort required.

To be continued....

Images:

11/06/2024

It has taken me two and a half months to properly recap my race at IRONMAN 70.3 Geelong from 24 March so, I will spread it across several posts.

Basically, I was as well prepared as I could have hoped but a race week mistake meant, on race day, I couldn't deliver what I was capable of.

The three months leading into this race were the most consistent I have had, possibly ever. I was committed under the direction of Coach Sarah to earn a result I know I am very capable of. I learned so much during this race prep with Sarah and I felt I genuinely peaked for this event. I am thrilled with how the training went.

With some post race analysis I determined the mistake during race week was changing how I would normally eat. Specifically, decreasing the quantity of fruit, vegetables and nuts, essentially, a decrease in my normal amounts of fibre. However, this wasn't due to some theory that less fibre in race week would lead to less likely gastric issues on race day. Instead, it was the anticipation and expectation I had for my race performance that made it harder to stomach food in general, therefore, I started eating a lot more simple, plain foods without the usual nutritious accompaniments that felt harder to consume under the circumstances.

By the time I reached the day before the race, I was bloated and my digestive system wasn't clearing like it normally would. On race morning I could hardly stomach any food. During the race, I could only consume about half of what I intended and my energy levels suffered badly.

Images from

29/03/2024

10 years married to this absolute delight of a woman

We've achieved a lot so far and the future is very bright for us.

23/03/2024

BIG WEEKEND OF RACING AHEAD !

It’s a popular weekend for sporting action in Victoria ! With the Aus Grand Prix, the last race of the 2XU Triathlon Series, and IRONMAN 70.3 Geelong all on offer this weekend.

So our first shout out goes to Lincoln Stephen Triathlete travelling to Geelong this weekend. Traditionally you can pretty much get any kind of weather in Geelong - they’ve had it all over the years ! But this Sunday is shaping up to be favourable for athletes on course, and those spectating.

We started working with Linc after his last 70.3 in Melbourne and we’ve had some big inroads in his consistency in training and getting his feel back for the race pacing he is capable of over this distance. Now to put it all together on race day. 👊🏻

The key for any athlete racing in geelong - race to your training, ride strong but consistent on the bike, and be prepared to dig deep in the back half of the run to get the most out of your yourself physically and mentally.

Geelong is a lumpy course and can spit you out if you over bike. So be strong and patient, keep an eye on your numbers but don’t be a slave to them and be flexible in your approach if things aren’t going to plan.

Go get em Linc 👊🏻👊🏻

Lincoln Stephen Triathlete

26/11/2025

17/08/2025

06/08/2025

25/03/2025

20/03/2025

04/07/2024

14/06/2024

14/06/2024

11/06/2024

29/03/2024

23/03/2024

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