Hey Team, Super call again and thanks for all the questions and topics that we were able to highlight and talk through. Some highlights: - When to get a sleeve tattoo done in an Ironman build. - Fuelling for a marathon, when, what, where and how? - Bike packing for interstte/overseas travel.....get out the noodles. - Lubricating the nether reasons for running and biking. It really had it all. Enjoy Greg

Hi Guys, Looking for some advice/others experience around nutrition and fuelling strategies in the lead up to Brisbane Mara. I tend to get a stitch after running 1.5 hours or so, typically just after punching my 3rd or 4th gel. I’ll usually space out the gels 25-30 mins apart and a few mouthfuls of water or carb mix in between. - Any suggestions on types of gels/carb mix and when to be fuelling? - How many carbs should I be aiming for per hour when it’s just a straight run? - How far from the end of a run should you be fuelling for it to be beneficial for the actual run?

Morning Team, Our regual weekly catch up will be tonight instead of the usual Wednesday this week. I have some travel coming up to both Busso100 and then onto Ironman Vietnam next weekend so won't be able to make it Wednesday night. Please drop anything below that you want to chat through tonight. We need some areas to dig around so please drop questins here along with topics you might be looking for some help with. Looking forward to seeing you all on the call at 6PM AEST Greg

- Cheating in an Ironman. - Super shoes….and what brand? - Daylight saving tips…..and more Thanks to everyone for coming along and contributing

Hey Team, After 8 years of coaching, I’ve decided to make my referral offer official and a bit more structured. I have always done this sort of thing on a case by case basis but I think it's important to have something that works for all. Here’s how it works: If you refer an athlete to me and they join Koa Sports with me as their coach, you will receive one full month of coaching for free. As a thank you to the new athlete, they will also receive their first month of coaching for free. How to refer someone: Simply email me with your friend’s details and I’ll take care of the rest. This is my way of saying thank you for your ongoing support and for helping me develop more athletes around the world. Any questions please sing out. Thanks Greg