Training for your first triathlon in just 4 weeks

Summer in Australia means it’s triathlon season. For anyone who has said they’d like to complete a triathlon one day, if you act now you’ve still got time to prepare for your race this season!

You might be thinking ‘there’s no way I can prepare in time’. But I assure this is not the case. Even if you haven’t even been running regularly over the holiday season or can’t remember the last time you rode a bike, there’s no need to stress out!  You CAN do it.

I’ve prepared the following tips and a basic training plan that you can use to get ready for your first race, in only 4 weeks. Triathlons come in many different distances, so choose something appropriate for your experience. Common triathlon formats include:

  • Sprint Distance: 500–750m swim, 20km cycle, 3–5km run
  • Olympic Distance: 1500m swim, 40km cycle, 10km run
  • Triathlon 70.3 (Half Ironman): 1900m swim, 90km cycle, 21.1km run
  • Triathlon 140.6 (Ironman): 3900m swim, 180km cycle, 42.2km run

In this post, I’ll be outlining a basic training plan for your first sprint distance event.

Whilst I have a background in training, competing both as a swimmer and a triathlete when I was 16, the last time I raced was 7 years ago. Since then I’ve made very few attempts at serious swimming or cycling. However, with some gentle persuasion and encouragement from senior Osteopath and mentor, Brendan O’Loughlin, I was convinced to give it another go. Unfortunately, the timing of the event left me with just 4 weeks to get ready, so this is what I did to prepare for my first sprint distance triathlon in over 7 years…

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Celebrating your success

There are many different ways people celebrate their successes and achievements. At this time of year, it’s traditional for people to reflect on what they’ve achieved over the previous calendar year. And, not suprisingly, there are some common ways that people celebrate and show gratitude to themselves for their achievements. In this article from Tony Robbins’ blog, a few of the most common responses to the question ‘How do you celebrate your success?’ are explored.

You can read the full article here:

https://www.tonyrobbins.com/mind-meaning/how-do-you-celebrate-your-success/

Common themes include:

  • Being thankful and using the success to drive further achievement.
  • Being present with and sharing achievements with family, friends and the people that made it possible.
  • Dancing and expressing joy.

They are all very simple, but a very important part of the process of setting goals, working towards them and, ultimately, achieving them. Without properly appreciating what we’ve achieved, we will be less likely to truly achieve our potential.


At MOSIC, we aim to help our community achieve their goals in health and wellbeing.

If you would like to find out more about how we can help you achieve yours, then please feel free to ask a question or contact us on:

Pilates equipment at MOSIC

No two things are alike, even if they may look the same…and Pilates equipment is no exception. Melbourne Osteopathy Sports Injury Centre utilises a wide range of premium Pilates equipment from reputable brands to provide our clients with a great experience that goes beyond what many average studios can offer.

We use equipment from Balanced Body, Pilates Equip and Peak Pilates at our studios. Our Collins Street studio even has a ‘classical’ reformer from Brooklyn, New York!

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Treating bursitis

Bursitis is the inflammation of the small sacs of synovial fluid that help muscles and tendons slide easily across bone. It can occur in various parts of the body, most commonly the shoulder, knee & hip.

Did you know that Osteopaths are trained to treat all kinds of mechanical issues that cause bursitis? Combined with Pilates and/or other exercise classes, Osteopathy offers a great longer term solution to the underlying biomechanical issues. Rather than simply treating the symptoms with steroid injections, a targeted approach like this can have a much longer-lasting effect.

You can find out more about bursitis here.


Dr Jeff Harris is an experienced Osteopath with a keen interest in lower limb injuries and gait analysis. If you would like to speak to Jeff or one of our other practitioners about bursitis or any other issue, please feel free to ask a questioncontact us or email us at:

info@melbourneosteopathycentre.com.au

Pilates at home

One of the best aspects of the Pilates method is its portability. You don’t even have to be doing a Pilates workout to move in a ‘Pilates way’. Although the best results are generally gained from working in a studio under the watchful eye of a trained and experienced teacher, home-based workouts are a wonderful adjunct to studio sessions. They help reiterate the subject matter learnt in class and, if done regularly, provide the perfect combination of movements to iron out many of the kinks that modern living creates.

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Time management tips to help you achieve more

Maximising our increasingly limited time is a key skill for achieving success in a busy modern world.

Business and life-coach extraordinaire Tony Robbins offers some free insights from his years of experience on this page from his website:

MAKE TIME WORK FOR YOU – TIME MANAGEMENT TIPS TO HELP YOU ACHIEVE MORE

There are some free tips on time management as well as handy downloadable PDF document with a simple summary of the time target zones that you can use to optimise your time management.

If this is the kind of thing that interests you, then this website is definitely worth a look.


At MOSIC, we understand that making time for your health and wellbeing is a key to realising your goals.

If you would like to find out more about how time management can help you achieve your health or fitness goals, then please feel free to ask a question or contact us on:

Richmond coach Damien Hardwick’s leadership revolution

The success of the Richmond Football Club this year has been put down to many things, including a radical change of attitude. Driven by coach Damien Hardwick’s new approach to leadership, it was ‘underlined by self-awareness and self-acceptance of their faults.’ The initiative, outlined in this article in The Age, offers some visionary leadership strategies applicable to a wide range of situations.

They key to team success for the Tigers was creating a sense of ‘on-field closeness and style of communication’ that fostered trust and belief in players with a range of different personalities. Over the course of the 2017 season, Richmond players were each required ‘to reveal themselves and some form of vulnerability or shortcoming or fear in a spoken delivery over about five minutes to their teammates.’ This helped transform them into a high-functioning team.

You can read the full article here.


At MOSIC, we pride ourselves on a team approach to client care. It is only as a team that we can so effectively achieve the best possible outcomes.

If you would like to find out more about how our team approach can help you achieve your health or fitness goals, then please feel free to ask a question or contact us on:

Pilates for beginners

For a new Pilates student, there is a lot to learn in the first 20 sessions. Setting up strong foundations is incredibly important to help advance along the Pilates journey.

There are six key principles that make up the foundations of the Pilates method. Their application is what makes Pilates such a unique and effective modality. It is vitally important that these are taught well for all new students:

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Pilates for lower back pain

Lower back pain has become so common these days, that often it is not even diagnosed. The primary cause is poor standing – but more commonly sitting – posture. Prolonged periods spent seated in front of a computer, as well as slouching forward, have become normal. It is also very common to have a dominant side of the body – a side that we naturally use more than the other. This can lead to a strength or tension imbalance between the left or right sides, another big cause of lower back pain.

Pilates may help to correct these sorts of problems.

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