COS Coaching

Congratulations to Abdul Basit Aijaz for yet another Ironman personal best. He finished Ironman Estonia in a time of 10hrs 38mins. We are super proud of your great race. Well done.

Coach Andrew was in Istanbul last weekend. He completed the Bosphurus Cross Continental swim. It was 6.5km in 78mins current assisted with clear waters, blue skies and over 2000 athletes. Well done Andrew.

Congratulations to our super athletes for their performances at the Tour de Bintan last weekend. They came away with so many trophies.

Yvonne Teo - 1st in ITT and 45km, 2nd in 100km
Rebecca Hatten - 2nd in ITT, 1st in 70km and 3rd in 150km
Jaime Li - 3rd in ITT, 100km and 150km
Suzanna Wee - 2nd in 70km
Gabriel Lazaro - 4th in 150km and 7th in 100km

Well done all

We had our athletes racing at Desaru 70.3 and Desaru sprint last weekend with some standout performances.

Nico Ng won his age group in a time of 4.27. Nico showed how much he has improved with this performance where he was 7th in his AG for the swim, 2nd for the bike and 1st on the run. Nico has worked hard this year and this dedication and specific preparation for this race showed in the top performance.

Andrew Patterson raced Desaru 70.3 for his 5th time, and finally got a podium (3rd place) in a time of 4.50 and along with that scored a slot in his 7th World Champs - this time in Chattanooga, TN. He was 6th in the swim for his AG, 5th on the bike and 2nd on the run, missing 1st on the run by 19 seconds!

Chong Yuan Tan finished in a time of 5.02 leaving him 8th overall in his age group. He was unfortunate to have a crash on the bike with a nasty cut. This did not deter him and he recorded the 5th fastest age group run. Super performance.

Kyle Chong completed his first 70.3 in Desaru in 5.03 - 1st in his AG for the swim, 15th for the bike, and 9th for the run - this in the fastest age group of 30-34. Super proud of him with this achievement, which was a last-minute registration by the way. If he keeps this up he’ll be in great shape for his full in December. Go Kyle!

On Saturday in the sprint race Peter Ferguson raced his first triathlon. He has worked hard to get swim ready over the past few months and he got through the tough swim conditions, and had an excellent bike and run. Well done for your first triathlon. Next up is an OD!.

Stronger, faster, fitter, leaner. That is Abhishek Kothari. Sub 4 hours and a 3.58 in the Gold Coast Marathon, his first, at the weekend.

Super swift Kai Heng Lim continues to improve. He finished in 3.11 which is a new personal best. Sub 3 hours now in sight for Kai Heng.

Well done on these superb results.

Sebastian, you are an Ironman. This was an incredible achievement – one that was barely possible or imaginable a few months ago.

Sebastian came to COS Coaching in January. He could not swim, did not bike and did not even own a bike. We had a discussion on objectives, what he wanted to achieve and he had a desire to complete an Ironman in Thun in July, in less than 6 months.

What followed by Sebastian was unwavering commitment and an incredible positive attitude. There was never any complaints. He just wanted to improve. He got swim coaching from Coach April, then once he could swim started attending the COS Swim Squad sessions and slowly but surely went from completing a few hundred metres non stop to a few thousand. On the bike he joined Coach Andrew every Saturday on our long ride, completed all his sessions from Coach Colin and improved his bike skills and power week by week.

Sebastian, you are an Ironman. It has been a pleasure to coach you these past few months and we look forward to all your challenges ahead. Well done.

Photo credit: Sportograf.com

Congratulations to Lisa Low for yet another fantastic Ironman 70.3 finish in Warsaw just over a week ago. Well done Lisa!

Congratulations to Emma Phelps for her fantastic performance of 6.28 at Ironman 70.3 Cairns last weekend.

It was the 20th Laguna Phuket marathon Phuket Marathon this weekend and we had a blast. A great, well run event and a fun 2km kids race.

Eoin O'Shea won his 7 and under age group for the 2km in a time of 9.39.

Finian O'Shea finished 2nd in his 10-11 age group in a time of 8.30.

Well done for the great performances boys.

Congratulations to Daniel Dahlmeier for a superb performance at the very hilly Triathlon Obernai in France last Sunday. Daniel finished in 5.37, placed 15th in his category and exceeded all his pre race targets. Well done!