FLOWI Performance & Coaching

FLOWI Performance & Coaching Explore your potential with FLOWI!

We specialise in VO₂ and lactate testing, 1:1 endurance coaching, triathlon, road running, trail running, cycling, swimming, swim analysis, stroke correction, and metabolic health for long-term performance and longevity.

You wouldn’t ride or run blindfolded, so why would you swim in foggy goggles? Experience your swim surroundings like nev...
28/06/2026

You wouldn’t ride or run blindfolded, so why would you swim in foggy goggles? Experience your swim surroundings like never before in Effortless Swimming goggles 🥽

July line up 👑👑
27/06/2026

July line up 👑👑

26/06/2026

Season highlights 💛👑 This weekend we celebrate the 25/26 season and reminisce on all the memories we made as a team this year. Will you be joining us for the next one?

Something was broken in endurance sport. Lucas was frustrated. He saw a problem and created a solution… and from that FL...
22/06/2026

Something was broken in endurance sport. Lucas was frustrated. He saw a problem and created a solution… and from that FLOWITRI was born.

IRONMAN in Cairns was tough, but Flowitri athletes were tougher 😮‍💨 Congratulations to all those that made it to the sta...
19/06/2026

IRONMAN in Cairns was tough, but Flowitri athletes were tougher 😮‍💨 Congratulations to all those that made it to the start line across the Ironman and 70.3, and thank you to their supporters who help make it possible 💛

Just over a week ago, our very own Sam Myers did something incredible. He challenged himself physically and mentally to ...
17/06/2026

Just over a week ago, our very own Sam Myers did something incredible. He challenged himself physically and mentally to complete one of endurance sports greatest challenges, an Ironman. But he didn’t just compete, he curated the whole challenge himself. Here is Sam’s Ironman recap ⬇️
The thought of an Ironman has always felt out of reach but when I first joined Flowitri and was learning triathlon. I remember in the early days that even the standard distance felt out of reach. I would remind myself of those feelings along this journey.

The idea for a Newcastle based IM was purely financial and time based decision. With Ironman moving the Port Mac (this was my original goal) to October, I was unable to commit. So I reached out to Lucas, booked a meeting and began planning the routes. I then spent the next few months training on the routes, learning the course and building my capacity.

The swim section was a dream. With the protection of the baths, I went in wanting to go strong yet sustainable.

The bike section was so much fun. Again the weather was perfect. Minimal wind on the Nelson bay route and team mates everywhere. Shout out to Al who rode his first ever 100km with me on the day! A huge surprise to see Troy Ridgley in Hi-Vis cheering near Williamtown airport and then 10min later, behind us on the bike in full Flowitri trisuit. I imagine some superman-esque outfit transformation occurred here!

The run was steady. A beautiful sunset made the perfect backdrop. It was great to run with Lucas here, a literal coach on course, as well as many Flowis. A friend of mine, Kirrilly also ran the entire marathon with me, providing constant support. The Yacht club also had live music and footpath dancers everywhere making it a highlight on the course.

My favourite part of the day was the people. Flowitri members and friends came out in droves! Almost every part of the day had a Flowi mate there to support, provide moral boosts and make the day what it was.

The hardest part was an isolated, dark section of the run. Nothing to look at, become distracted by or listen to.

The Cairns crew is ready to rip 🐝💛💪
13/06/2026

The Cairns crew is ready to rip 🐝💛💪

11/06/2026

When winter training starts to feel a little hard, remember these 5 things: 1️⃣ Focus on what you can build, not what you’re missing

It’s where next season is built.
Winter is the perfect time to improve strength, mobility, technique, and durability without the pressure of racing.

2️⃣ Refocus your goals

No races? Find a different target.
* Improve swim technique
* Hit a strength PB
* Increase FTP
* Run consistently for 8 weeks
Motivation comes from progress, not race calendars.

3️⃣ Don’t chase summer fitness

Your winter self shouldn’t train like your race-season self. Accept that training looks different. The goal is consistency, not peak fitness.

4️⃣ Make it social

Accountability from training partners lasts all winter.
Join a group ride, train with a friend - keep it fun and adventurous!

5️⃣ Remember why you started

You don’t have to train. You get to train.
Most athletes lose motivation when they focus on sessions. The athletes who stay consistent focus on the bigger picture.

Tomorrow our very own is taking on an Ironman distance challenge of his own making. Sam will swim, ride and run his way...
05/06/2026

Tomorrow our very own is taking on an Ironman distance challenge of his own making. Sam will swim, ride and run his way around Newcastle - completing full Ironman distances for each leg. How cool is that?!? Join us in wishing Sam the best for this incredible milestone!

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Clyde Street
Newcastle, NSW
2295

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