ABC - Annalie Brown Coaching and Fitness

03/05/2026

You know that moment when you realise…
you’re not as fit as you thought you were?

Not completely unfit.
Just… not where you were.

That’s where I’m at right now.

After a decent chunk of time off, getting back into training has been a bit of a reality check.

And yeah as a coach, I know exactly what I should be doing.

Doesn’t make it any easier. I am human after all

1️⃣ “Easy” isn’t easy anymore.
Easy runs feel hard. Warm-ups feel like they need a warm-up.
Nothing like getting dropped by your own old pace to keep your ego in check.

But this is where you are now and it’s just a moment in time. If we focus on a patient rebuild, easy gets easier again.

2️⃣ Routine doesn’t just come back.
When you’re in it, training feels automatic.
When you’re out of it, everything feels like a mission.

You don’t fall back into good habits. You have to consciously rebuild them until they become normal again (including those 5.20am alarms).

3️⃣ Strength work matters more than ever right now.
This isn’t the time to chase fitness.
It’s the time to build a body that can actually handle it when it does come back.

(It’s almost like I’ve said that before…)

And if that means replacing some cardio specific sessions with bonus strength work, it might pay off more in the long run.

4️⃣ Training on your own is harder than you remember.
Left to your own devices, it’s very easy to half-do it. Or maybe not do it at all.

Add other people and suddenly you’re there, on time, doing the session properly.
Funny how that works.

This is just part of getting back into it.

It’s not smooth. It’s not linear. But it’s normal.

And it’s OK to feel frustrated. You just don’t want to let that frustration get the better of you and slow your progress.

So if you’re in that awkward “I know what to do but I’m not doing it” phase, I feel your pain. If you want some structure around it, I can help.

14/04/2026

10 years ago an Ironman wasn’t even a thought for Michaela.

Not a goal. Not a plan. Not something she thought she’d ever do.

“I never imagined I’d do an Ironman.”

And that’s the part people don’t always see.

Every athlete standing on that finish line? At some point, they were the person thinking:
“Could I actually do that?”
“Or is that just not me…”

Fast forward.
Months of training.
Learning new things.
Showing up on the days it felt hard.
Backing herself when it would’ve been easier not to.

And then race day.
Not perfect.
Not easy.
Not the dream scenario.
But none of that mattered.
Because she kept moving forward.
All day.

Until she reached the moment she’d been thinking about for the last few months.

And proved to herself that the thing that once felt out of reach was actually possible.

That’s what this is about.
Not just finishing a race.
But becoming someone who does things they once thought they couldn’t.

So proud of this one 👏

If this hits a nerve and you’ve been telling yourself “that’s not me”… send me a message. You might be wrong.

06/03/2026

For the first time since my first Ironman in 2017, I'm not doing a March race in Taupō. It feels odd but I'm completely happy with my decision.

Having been sick for six weeks before Christmas meaning missing out on a peak training window, I decided to transfer my half entry.

But this means I can focus on being here for the people I've coached. I've absolutely loved being part of the journey of the three athletes on the start line tomorrow. They all have their own races to race and their own goals to achieve. And I'm stoked I can be here to see it unfold.

It also gave me the excuse to visit one of my favourite places in Taupō . I love relaxing in the completely natural hot pools and always feel so relaxed when I've been there. And getting to enjoy it on the Friday night for a change rather than when it fills up with those seeking some post race recovery.

I'm also excited for tomorrow to see and racing again in the flesh. To have this calibre of pro racing here is awesome and I can't wait to see the elite race unfold too.

The only thing I do have FOMO about is the bike course being used tomorrow. It looks way more interesting than the usual Broadlands Road out and back. But maybe they'll keep it for future races 😬

17/02/2026

Coach hat on. Student hat back on.

I’ve just signed up for the Level 1 certification.

Not because I “need” another badge.
But because I believe the day you stop learning is the day you stop being useful as a coach.

Endurance sport evolves.
Research evolves.
Athletes evolve.
So I do too.

My job isn’t just to write sessions and upload them to Final Surge.

It’s to understand physiology, performance, psychology and how to apply it to real humans with real jobs, families and stress.

Whether you’re training for:
your first 70.3
a marathon PB
a bucket list ultra
or simply to feel strong and capable again

You deserve a coach who’s still sharpening the tools.

I’m at the start of this new learning block and genuinely excited about it.

Because when I get better, my athletes get better.

If you’re building toward a winter goal or eyeing up next summer, my online coaching spots are open. Let’s do it properly.

07/11/2025

My Goal Is to Help You Achieve Yours

Two athletes.
Two very different journeys.
One shared outcome — they both nailed their goals. 👊

Earlier this year, Jane set out to train for her first Half Ironman at IronMāori.
She wanted to break 5:30 — and crossed the line in 5:19, finishing 3rd overall and winning her age group by 40 minutes. A textbook performance built on consistent, structured training and trust in the process.

Then there’s Nikki.

A dozen specialists once told her she’d never run again.
Three years later, she proved them wrong — completing the IronMaori Quarter Ironman with strength, grit, and the biggest smile at the finish line.

Different starting points. Different goals. Same approach:
✅ Personalised programming built around each athlete’s strengths and limitations
✅ Smart progression and recovery — not cookie-cutter plans
✅ The right balance of challenge and support to bring the best out of you

Because whether you’re chasing a PB, your first finish line, or simply proving to yourself that you can — my goal is to help you achieve yours.

06/11/2025

Athlete Spotlight: Nikki’s IronMāori Comeback

A few years ago, Nikki was told she’d never run again.
Chronic Exertional Compartment Syndrome had ended her race before it began — and most people would have called it quits there.

But not Nikki.

She rebuilt from the ground up — patiently, consistently, and with a level of determination that’s hard to teach. Step by step, she learned how to train smarter, fuel properly, and trust her body again.

Fast forward to this weekend, and she crossed the finish line of the IronMāori Quarter Ironman — strong, smiling, and pain-free. 🏊‍♀️🚴‍♀️🏃‍♀️

From “you’ll never run again” to running down the finish chute — this was a huge personal victory, years in the making.

Nikki’s journey is proof that triathlon coaching isn’t one-size-fits-all. It’s about meeting each athlete where they’re at, building the right foundation, and helping them reach their version of success.

Because whether it’s a first finish line or a podium spot — my goal is to help you achieve yours. 💪

04/11/2025

Athlete Spotlight: Jane’s First Half Ironman Masterclass

When Jane started coaching with me earlier this year, she set a big goal — complete her first Half Ironman at IronMāori and (quietly) see if she could crack 5 hours 30.

We built a plan around smart, progressive training — the right mix of push, volume, and recovery — and she showed up for (almost 🤪) every session with focus and grit.

On Saturday, all that work paid off in a big way.

🏊‍♀️ 1.9 km swim (plus a few bonus metres thanks to enthusiastic sighting)
🚴‍♀️ 90 km bike at almost 2kph above her intended target (oops) but at a heart rate that was lower than planned (so all good then)
🏃‍♀️ Half marathon PB off the bike

Finish time: 5 hours 19 minutes — 11 minutes faster than her goal!
🥉 3rd female overall
🏆 Age Group Winner — by 40 minutes!

Her ex*****on was near perfect — calm in the swim, disciplined on the bike, and gutsy on the run. She stayed composed, trusted her pacing, and delivered her best performance yet.

Jane said she felt “the fittest I’ve ever been” — and it showed.

Huge congratulations, Jane. You absolutely earned that result through consistency, confidence, and commitment. 👏

Now the real question… what’s next with all that endurance? 😎

15/09/2025

Be honest: do you ever feel guilty taking a rest day?

Or worry that recovery weeks are undoing all your good work?

Most people think progress only happens in the workout — the sweat, the grind, the miles, the reps. But here’s the truth:
👉 Training creates stress.
👉 Recovery creates adaptation.

It’s easy to get caught in the trap of thinking “if I’m not doing something, I’m falling behind.” Athletes, weekend warriors, even people lifting in the gym a few times a week — all feel that pressure. But that mindset backfires.

Skip recovery and you’re just piling stress on stress. That’s when fatigue, burnout, or injury creep in.

Recovery isn’t optional. It’s the secret weapon that actually makes training work:
🛌 Sleep = stronger muscles + sharper mind
🍳 Nutrition = fuel to rebuild and adapt
🧘 Rest days = time for your body to absorb the training load

Without recovery, you’re not getting fitter — you’re just getting tired.
Consistency = training and recovery. You can’t have one without the other.

Not sure how recovery should fit into your training? Get in touch and let's work it out.

04/09/2025

Women over 40, come and find me over here…

04/09/2025

Ladies. Even if you haven't ridden 100kms in forever (like me!) come and join an amazing group of women to get a fun, social ride under your belt to kick off your spring training.

I'll be leading a more "leisurely" paced group so feel free to come and join me for a cruise to Eastbourne and back and then part of the way around the bays :)

Rapha Women's 100 hosted by iRIDE on Saturday 13th September. Organized by women for women riders, with 2 groups to accommodate different paces.

For more info and registration follow the link below:
https://iride.net.nz/pages/the-rapha-womens-100-hosted-by-iride