18 Mar 05:00 PM
BENEFITS
GET INVOLVED
ABOUT TRIMOTIVATE
THE RIDES

BENEFITS

Welcome to a community designed to pave the way for your success at IRONMAN or IRONMAN 70.3 Cairns 2024. Led by IRONMAN Certified Coach Renee Ker and her Trimotivate team, you’ll benefit from their extensive local knowledge of the course and expert coaching. Tap into their expertise to get fully prepared for the ultimate challenge ahead. Join us and let’s conquer Cairns together!

Get ready for an exciting lineup of benefits:

  • Exclusive access to the IRONMAN Cairns Training Room in FulGaz, a private hub just for our community members
  • Join our Fortnightly Group Rides on the IRONMAN Cairns course, featuring live chat sessions with Coach Renee (prepare your questions!)
  • Weekly release of new group workouts tailored to your FTP, geared towards prepping you for the Cairns course
  • Don’t miss our Pre-Race Webinar with Renee and the IRONMAN Race Director
  • Stay connected and get support through the Triathletes on FulGaz Facebook group, from Renee
  • Look forward to an invitation to various race week activities (more details coming soon!)
  • For new users, enjoy an extended 30-Day Free Trial on FulGaz to kickstart your training journey with us

Joining our community is free, but to access the training room, you’ll need to register with your unique promo code. Applying this code not only unlocks the training room but also extends the usual 14-day free trial to a generous 30 days for new users. Don’t miss out on this opportunity to have fun, meet fellow athletes and train smarter with us!

GET INVOLVED

IRONMAN Cairns Training Room on FulGaz

 

Renee and Damo have set-up a selection of rides for you to enjoy in their exclusive training room on FulGaz. This includes both the full and half distance IRONMAN Cairns bike courses, as well as segments of these rides. Giving you the chance to rehearse different parts of the course, instead of doing the whole thing!

In addition to this, each Monday morning they will release two new workouts into the training room, these will be set to ERG mode so your trainer will adjust the resistance to ensure you are reaching the prescribed watts, no need to change gears just focus on the workout. This will give you a taste of their full training programs and just enough for you to add one, or both of them to your existing program. All with the knowledge they have been built to prepare you for the specific challenges you will face on the Cairns course, come race day.

Once you have registered and received a promo code via email, use that to unlock the IRONMAN Cairns Training Room in FulGaz to get started. We will publish the workouts and group rides on this website each week for reference as well.

ABOUT TRIMOTIVATE

About TriMotivate

 

TriMotivate Performance Triathlon Coaching is a Cairns Triathlon coaching group for athletes training for triathlon and multi-sport events in swim, bike run and strength training.  They offer programs for individuals wanting to race their first enticer event through to seasoned athletes training for 70.3 Ironman and Ironman events.

 

Head Triathlon Coach – Renee Ker

Renee is the head coach of TriMotivate. A former NZ AG Triathlon Representative with the best result of 11th place in the world championships and is a former Ironman athlete. Renee has studied her Performance Triathlon Coaching course at the Australian Institute of Sport, is an accredited Ironman Coach, a TriDot certified coach, Cycling Australia Track and Skills Cycle Coach and accredited Athletics Australia Level 2 advanced Run Coach and finished her studies to become a nutritionist with a strong interest in sports nutrition. Renee is incredibly involved in her role as a coach and mentor and is a strong believer that a triathlon squad is not just a sports team, its a community.

Renee’s favourite quote “long term consistency, trumps short term intensity.”

 

Triathlon Coach – Damien Coad

Damien was a world-champion representative in Ironman Triathlon having competed in Kona Hawaii for a number of years. Damien has had multiple podium finishes in national events. Damien has vast experience in triathlon coaching both as a performance athletes and as a coach. Damien Coad or affectionately know as Coach Damo is a Triathlon Australia Foundation Coach and one of Cairns best athletes and coaches.

 

LEARN MORE

THE RIDES

GROUP RIDE #2 - THURSDAY 11TH OF APRIL - OVER AND UNDERS - STRENGTH AND INTERVALS

Today we will work on some low cadence grind work as well as some short sharp intervals whilst checking out a different section of the bike course. Have your answered ready for us as we chat and ride on this workout.

More Info
01:15:23
DURATION
49.56km
DISTANCE
249m
ELEVATION

90 MINUTES REX RANGE REPEATS

Rex Range - Worth the challenge! Its a great view over the Coral Sea once you get to the top! More challenging coming south than north with an increase on the incline, make sure you practice this one ahead of race day and learn how to pace your effort

More Info
01:30:02
DURATION
60.2km
DISTANCE
328m
ELEVATION

20 MINUTE RECOVERY SPIN

Recovery Cycle
20 minutes spin of the legs in a low heart rate and very easy gear. Just 50-60% of FTP today
Why: It’s important to aid recovery, bloody flow and Muscle recovery.
Recovery sessions are just as important as the more difficult sessions to ensure you make the most of the recovery from the hard work you have put in.

More Info
00:20:16
DURATION
13.14km
DISTANCE
14m
ELEVATION

PUT TO TASK INTO T2 WORKOUT

Check out the last 40km of the IRONMAN Cairns course whilst you do this workout!
3 min intervals followed by 20 second anaerobic capacity intervals at 3:1 recovery
This ride will be at optimum race day cadence.

More Info
01:00:01
DURATION
39.64km
DISTANCE
103m
ELEVATION

75 MIN OVERS AND UNDERS - THE BIG GRIND

Try this 75minutes interval session designed to build strength and endurance

More Info
01:15:05
DURATION
49.32km
DISTANCE
325m
ELEVATION

90 MIN OVERS AND UNDERS - THE BIG GRIND

This ride is titled under and overs for a good reason! This is all about developing aerobic and muscular strength through the use of gears.
Under = a low cadence grind, Overs = a high cadence effort

More Info
01:30:16
DURATION
60.0km
DISTANCE
373m
ELEVATION

GROUP RIDE #1 THURSDAY 28TH MARCH 1ST STAGE FUN

Ensure you have your electrolytes ready to go! We will be doing some work today as we ride out of T1!

More Info
01:08:33
DURATION
45.50km
DISTANCE
310m
ELEVATION

IRONMAN 70.3 CAIRNS

It's fast, it's hot, it's unique. This undulating, and winding course takes in some amazing sights along the way. When it's not race day, the main road along the coast is a major highway between Cairns and Port Douglas, so the only way to safely recon and learn the course is in FulGaz.

**FILMED FROM MOTORBIKE**

More Info
02:16:28
DURATION
90.23km
DISTANCE
427m
ELEVATION

IRONMAN CAIRNS - FULL DISTANCE

This unique, undulating, and winding course takes in some amazing sights along the way. When it's not race day, the main road along the coast is a major highway between Cairns and Port Douglas, so the only way to safely recon and learn the course is in FulGaz.

**FILMED FROM MOTORBIKE**

More Info
04:28:12
DURATION
178.10km
DISTANCE
869m
ELEVATION
How to I access my 30-day trial and find the training room?

New accounts will also receive a 30-day extended free trial when they register via the form found on the JOIN NOW button and use the promo code emailed to them.

Check out this support article on applying a promo code to your FulGaz account.

How do the workouts work?

Each workout is set-up as a group workout but will be individualised to your FTP. Be sure to update your FTP via settings in FulGaz prior to starting a workout.

Settings Cog (top right hand corner) > Workout Settings > FTP

While you are there, ensure ‘ERG mode’, ‘Distance based on effort’ and ‘Allow Reactive mode for workouts ‘are all ticked ON.

 

What if I can't make the group ride start time?

That’s ok we know everyone is busy and life can often get in the way of a good group ride. Group rides will remain open for at least one week so you can ride it at a time that suits you.

Their may be less people on the course with you but your time will show on the ride leaderboard.

How do I chat to the Coaches and others during a ride?

In-ride chat is now available in FulGaz, however you will need to configure it before you start riding. For more on this visit our support article here. You may also find chatting on a second device like your phone easier than using the main tablet or computer you normally use to connect your trainer too. That’s fine too, check out this article on how to chat on your phone and ride on a different device.

I already have a coach, can I still join?

Absolutely, the IRONMAN Cairns Training Community is as much about building connections with other athletes, sharing knowledge and encouraging one another as it is about the workouts.

Our fortnightly group rides and course segments could replace one of your other outdoor or indoor sessions and get you better prepared for what lies ahead on race day at the same time!

Is there a cost to be part of the community?

No, the IRONMAN Cairns Training Community is free for FulGaz members. All new-users will receive an extended 30-Day free trial to get started with us too!

New to FulGaz? Here's the quick start guide.

1. Download FulGaz and set up a free account. To activate your extended trial, simply enter the promo code found in your registration email.

Downloading the trial gives you full access to FulGaz with no restrictions on content, or how often or how far you ride. If you’re returning to FulGaz for another go, send us a support ticket and we’ll hook you up with another trial on the house.

2. Connect your devices
When you load up FulGaz and hit Get Started, you’ll be greeted with a pairing screen. Here your smart bike/trainer/speed sensor will be picked up and listed. Select the devices you’d like to connect and click Let’s Ride.

Pro Tip If you can’t see your devices when trying to connect, they are most likely paired with another app (RGT, Rouvy, Zwift). You will need to deselect your trainer from that app’s pairing screen, quit that app, and restart FulGaz.

3. Set your preferences, weight and slope scaling
Click the settings icon to take a moment to set your display preference (metric or imperial). For the most realistic experience, enter your weight and bike weight. There are many other settings here also; it’s best to get a feel for riding FulGaz first before adjusting these. Start at around 70% uphill to get the feel. You can adjust this in ride also.

For the event itself, you won’t be able to adjust your bike weight. Only rider weight so please keep that in mind.

Pro Tip If you find the hills too hard, you can adjust the Slope Scaling, this is essentially the “trainer difficulty”. Adjusting this won’t make you faster, but it will make hills easier!

4. Ride Streaming
For most people streaming a ride whilst riding will work fine, however if you are finding the video is lagging, freezing etc it might be best to download the video before starting the ride.  Before the ride, test your set up with something from the Easy collection. These rides will give you a good “feel” for how FulGaz looks and interacts with your trainer or smart bike.

5. Get ride-ready

Make sure you turn up at the start line ready. Here’s a quick checklist

  • Download the ride ahead of time.
  • Ensure Chat is configured.
  • Stay hydrated – have at least two bottles of water available.
  • Keep nutrition handy for longer efforts.
  • Have a towel and fan to help you cool down.
What equipment do I need?

To participate in this event from the comfort of your own home you will need some cycling equipment.

PRO Set-Up

  • Road Bike
  • Smart Trainer (e.g Wahoo Kickr, Tacx Neo) or a smart bike.

Or

Basic Set-up

  • Road Bike
  • Standard Trainer (Check out some options here)
  • Speed Sensor if using Standard trainer.

Connection equipment

FulGaz works on Apple TV, MacOS or an iPhone or iPad as well as Windows and Android devices. To get started you will need to download the app onto your respective device. For an amazing viewing (and riding) experience we highly recommend using an Apple TV connected to your lounge room TV or monitor.

To find out more about the minimum specs required for your device, click here.