Hill Top Coaching

WARNING - LONG WINDED POST ⚠️

To my triathlon family, it’s time to farewell my competitive triathlon career here at Taupō with the .3worldchampionship. It’s a beautiful & cruel sport, with this preparation &!race summing that up perfectly 👌🏽

Finishing on Sunday as my career started back in 1997 - with a ‘middle of pack’ result. How fitting! 😂 After 100+ triathlons, I finally had to fix a flat tyre mid-bike which set me back after a solid swim. Nursing the bike back to transition, all that was left to do was give the run everything I had so I could finish knowing I’d given my all.

My mind was willing but my body (& equipment)) was not, but never give up because that is all that really matters in this sport.

The last month has been tough in a number of ways & getting to the finish line to be greeted by the beautiful Mel was better than any result I could have achieved 😘

I”ll continue to be inspired by the warriors i coach & all athletes with the fire in the belly to keep striving for their ultimate triathlon potential 🔥

It was awesome to see so many friends from the sport here in Taupō, it was like a slideshow of memories from my 27 year career.& reminded me of what a special community we are - thank you . And thank you to the sponsors that have supported me through the highs & lows. 🙏🏽

What’s next? Continuing my love of coaching endurance athletes, dabbling in the occasional run, swim & surf ski race - & likely plodding around my local Mooloolaba Triathlon (the short one!)) so I remember what the sport is about. 🤙🏽

Chur, Mahalo, Cheers,

Rob

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This is what it’s all about - working hard for years to achieve a worthy goal: Tony James is now a Hawaii Ironman World Championship finisher 🎉🎉🎉

Tony came on board Hill Top Coaching with a Kona legacy slot on the cards. By the end of a lengthy preparation he’s achieved massive PBs at the Ironman 70.3 & Ironman triathlon distances - AND a bonus Kona qualification that he didn’t need but welcomed 😂

The Ironman in Kona is a step up in difficulty & Tony embraced the challenge, finishing strongly to tick off a lifelong goal - congrats champ 💪🏽

With added confidence, Tony will target Ironman Cairns in 2025 & another PB could well be there for the taking!

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A beautiful start to the day belied the tough conditions to follow at yesterday’s Ironman 70.3 Sunshine Coast

The Sunny Coast chapter of the Hill Top Coaching team took on their local Half Ironman & walked home with 3 solid results:

• TONY JAMES continuing his break thru season with a massive 1 hour PB in his 13th race over the distance & a solid 12th in the AG - strong across all 3 disciplines on a hard day, Kona awaits & things are looking good 🙌🏽

• ROB HILL dipping his toes back into 70.3 racing after a few years off. The lead up to Taupo’s IM 70.3 World Champs is on track following a cheeky 3rd place in AG 🥉

• STEVE COOK with the standout performance of the day, nailing a 30 minute PB on his way to 10th place in a super-competitive AG & getting that coveted 70.3 World Champ slot. He’s a solidly built Surf Boat rower but runs like a Kenyan - watch out Spain 2025! 💪🏽

Thanks to for keeping everyone safe out there, & thanks to the day’s best supporter .jugas for the superb camera work 📸 (& everything else 😂❤️)

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Yesterday was our local run festival on the Sunny Coast with the event hosting the Eva marathon, the McDonald’s Aus Half Marathon Champs, the Westpac 10km & the 5km races.

A couple of the team laced up the slippers:

‘The Oracle’ Mel Jugas ending an awesome season with an age group win in the 10k, topping the 55 deep field of fast women to take her first ever win! 👌🏽😍

‘Dulong’ Tony James lined up for the half marathon but was hamstrung by the coach’s instructions 😂. Committing to a 1:58 cruise as he prepares for the Sunny Coast Ironman 70.3 - 1:57 was close enough & he’ll look forward to going 100% next month, nice discipline mate 👏🏽

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GOLD COAST MARATHON

2023 - 4:19:59

2024 - 4:04:23

How to take 15 minutes off your marathon PB:

• unwavering belief
• the discipline to do what it takes
• full commitment to the coaching program

Mel (.jugas) epitomised the above & reaped the rewards 👌🏽

Do YOU have what it takes?

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This one made me laugh! Pain etched on the face says it all: next time I go to to support team members, just support, don’t jump into Saturday’s Half Mara just because I’m there anyway 🤔

Fortunately the 2 champs .jugas finished the Big One Sunday without looking like they wanted to cry 😭🤣

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Challenge Roth is the quintessential ‘bucket list race’ for triathletes with Kim & Rod from the team heading over to Germany last week to take on this icon of Ironman racing.

Both having experience racing Ironman in Kona they knew how to perform on the big stage, but this time the triathlon gods weren’t smiling on them - a COVID positive after the race for Rod highlighted the struggles they both faced on race day.

• Rod performed well below his best, after a solid swim & fading bike he fought through the run to get to the finish - brave racing champ, you’ll be back to your best next time 💪🏽

• Kim got to 25km of the run before succumbing to illness & dropping out. Such a disciplined preparation for Kim was not able to be tested on the day. Devastated for you but proud that you gave it everything you had 👏🏽

These two athletes will be back racing at the front of their age groups soon, I’m sure of that!

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It’s a party atmosphere tinged with trepidation at the start of 🎉😬

Mel & Brad lined up for the team this year to take on Australia’s premier marathon, with some great results:

• Brad fulfilling his goal of finishing his first 42km race in his 42nd year & as a new dad. Paced it perfectly until things got tough at 32km point as is so often the case. Showed real guts to push through & get the job done, nice work mate 👊🏽

• Mel returning a year after her first taste of the distance, absolutely nailing the race with a 15 minute PB & 5th in the age group! You deserved this result with all your hard work,I’m very proud of you 😍

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Ironman number 14 & a 40 minute IM PB for Sunshine Coast’s finest, Tony ‘Timeless’ James in Sunday’s 👌🏽

Welcome to the team Tony, congrats on the result & executing the plan so well - now onto Kona!

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Racing continued Saturday with a huge field in Noosa for half marathon.

The Hill Top Coaching marathon squad lined up to test themselves in preparation for in July, with some awesome results:

• Brad claiming a massive 15 minute PB for the distance, looking good for Goldy mate!👌🏽

• Mel not only achieving yet another PB for this season, but also 3rd place in a competitive age group for her first ever podium in a big race - you just keep getting better! 🥉

Exciting to see what the team can do at Gold Coast in 6 weeks…

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15 x Ironman Australia finishes is a HUGE achievement & Wayne Ball did just that at Port Macquarie 2 weekends ago, becoming the 2nd Hill Top Coaching athlete to hit the milestone 👊🏽👊🏽

Wayne has had his health issues over the years & 2024 was not his best day but he still got it done. Big kudos to you legend, onward & upward! 🏆

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