Fiona’s MTN Bike Charge – A Story Of Sport Passion

Today we’d like to introduce you to a client and friend of ours, Fiona.  Fiona is one of the quietest and humblest achievers I think I’ve met and it so turns out she has a love for adrenaline like no-one else with her passion for competitive downhill mountain biking.  A competitor in this years’ Queensland Gravity Enduro series – Fiona has been achieving amazing results on the track – and with the amount of hard work she puts in, it’s not too difficult to see why.


So What’s She Actually Doing?

In a nutshell?  Downhill Mtn Biking, but done in the following way (I’ve read up on the series and spoken with Fiona on this, but if I get the details wrong here, it’s entirely my own mistake):

Each event is a series of downhill tracks that must be undertaken, the catch however, is that the riders must then ride (or walk/push/climb), their bikes to the point of start for the next downhill section.  So the race is not merely a series of timed downhills, but also a matter of endurance, strength and cardiovascular fitness as the riders need to traverse to the next section start point.   Which may be uphill…….a LONG way uphill.  I don’t think I need to tell you that being physically and mentally fatigued, and THEN going hell for leather downhill is a challenging prospect.  And there are some serious schenanigans at play here – check this airtime of Fiona……you need some serious speed to be pulling this off.

So…..Much….Brass…..Fiona In Flight


Apart From The Obvious Why Is It So Impressive?

Fiona is in her 40’s and has the mental and physical toughness of someone in their 20’s.  With mid-20’s considered to be the prime time for high adrenaline sports, what Fiona is achieving and doing with ease is absolutely remarkable.  Talking to her about it, the first thing she’ll say is that she’s doing nothing special, after all she’s had a BMX history and has ridden bikes her whole life.  As an Athlete Coach and someone who also gets their thrills from high octane – I beg to differ.  In fact – the photo above….I’d much rather skydive 50 times, than take this jump on at the speed she does.  And this is one obstacle on one track on one event day.  Nerves…of…steel.  And this year she has

One of many Podiums this year

routinely been on the podium!!!  And has multiple sponsorships in support of her charge, justifying her ability on the track.

I shouldn’t be surprised really.  When she’s not flying through trees, working full time and practicing the courses – she comes and trains with the Assume Its Possible TRITAN squad.  I’m not going to lie when I say she gives it her absolute all as well.  Just finished a 12hr night shift?  Raced the day before?  No worries….turns up, smiles and the ridiculousness of the workout challenge that I’ve come up with on a full sleep and recovery….and jumps in! To describe Fiona as dedicated would be – understatement.

An Athlete Following Her Passions:

The thing is – I had no idea that Fiona did all this until very recently.  I knew she rode bikes.  I knew she did mountain biking.  But at the competitive level she’s at – and frankly through the craziness of some of the courses….I had zero inkling…She just does it because she loves the sport. She’s a huge advocate for biking in general, but I’ve only found out through general conversations and some background digging, that she is the athlete she is….and yes Fiona – you are, accept it please :).  Today’s post is about Fiona and her passion.  A showcase that someone can train rigorously, put hours upon hours of effort and background work in – and achieve quietly for the love of the Sport.

Find the passion in what you do.  Love your training, lifestyle and efforts.  The end result is not necessarily important – but rather the enjoyment had in the process.  Fiona – you such a humble achiever, and today we’d just like to train our little spotlight on you.

Cheers To You Fiona – Following Your Passion


Weekly Workouts – Beast Mode & Chilli Peppers

Wednesday Approaches!  Which means new workouts for the online crew!
Let’s see the contrast that we’re presenting this week hey? Keeping your fitness regime interesting is incredibly important, so the two workouts are absolutely worlds apart.  One is long and HEAVY….the other uses no external weights and is all about SPPEEEEDDD.


The brute workout first.  Utilising a lot of actions common to crossfit, with bar squats, pistols and walking overhead dumbbell lunges – Beast mode tests your pure strength capacity whilst remaining mobile.  Not an easy task – particularly as some of the most challenging sections are towards the end.  Concentration on the task is required.  Understanding what is being asked of the body….rest when you need to, but only until you can kick back in and continue the charge.


Chilli Peppers:

ZIIIINNNGGGG……one that is all about pure speed.  Using Skierg, Assault Bikes and regular exercise bikes, this workout challenges muscle adaption straight out of the gate, and then moves into oxygen burn, before returning to muscle adaption right at the end.  Legs, arms, torso all get a nice kick in the butt.  One that you can easily turn into a multiple round program, its adaptable to all fitness levels.  The fastest we’ve seen it done in so far is 9 mins.  If you don’t have some of these pieces of equipment, sub skierg for the rower, the assault bike for a normal exercise bike at 50% total resistance.
Why not give our workouts a try?
It’s so cheap you wont even notice the difference.
Enjoy gang – We really enjoyed the “Chilli Peppers” one this week and have done it a quite a few times now.
June wk 4 FB Ad - 2019 (1)

Online Workouts: Train Your Weaknesses – Push Through Mental Challenge

 Coming through at 9:00am Wednesday – our online crew face their new challenges:


There’s always elements of training that we are better at than others.  And truth be told – we tend to favour those elements don’t we?  This is what separates those who truly want to be a more rounded athlete from those who only push their current strengths.  Cardio and strength in multiple shapes and forms – one of these is going to make you struggle….one of these is where you will make your improvements….


BLAM!!! Perseverance pulls no punches and gets us straight back into progression zone.
There are two concepts to this workout. Breakdown what seems like a mammoth task into smaller ones. Even when it looks like I’ve already broken it down, do it again. 1km can be 10x 100m efforts. Or alternate 100m hard, 50m rest. Do something to ensure your mind is engaged and constantly ticking off sections of work.
The second is relativity….How’d the 1000m flat (or on no resistance) feel after the heavy work? Like you were running downhill? It being pushed from behind? Why can’t that be like that all the time? Mindset.
May week 4 FB Ad - 2019

Alicia – Kayaking The Asia Pacific Cup 2019

Friend and Client of Assume Its Possible, Alicia Fay, is heading over to New Zealand to represent the country in the Asia Pacific Cup – Kayaking in the event run by CANOE RACING NEW ZEALAND.

Now in its second year, the Asia Pacific Cup will be hosted by New Zealand at stunning Lake Karapiro from 10th – 12th May 2019.   The regatta offers K1, K2, K4 and relay events in 200/500/1000m distances depending on age group, and consists of national junior development paddlers in three age groups: U16, U18, U21.

Reference Link:

Powerhouse Alicia in Red (left side)

Off the back of a stellar last year both nationally and internationally, Alicia is looking stronger than ever in her charge during 2019.  The Asia Pacific Cup is a junior development competition between NZ, Australia, Japan and other Asia Pacific nations aimed at giving U21 selected paddlers more international competitive opportunities.  Commencing on Friday 10th, Alicia has a swathe of events to knock out including:

K1 (individual) 500

K2 (duo) 200

K2 (duo) 500

K4 (quad) 500

K4 (quad) 200

K4 (quad) mixed

Quite the event list.
We’re cheering her all the way – her training this year has taken enormous strides.  An incredibly well-rounded athlete, Alicia pushes way above her age (in fact any age), with phenomenal running speeds, body-weight control and strength output.  We’ll also just drop in here that she’s a national level surf life saver competitor to boot.
Being in the Junior Development Squad only highlights how much more potential there is this young athlete as she continues to mature and develop.  From a personal perspective, it has been such a pleasure to see her mindset sharpen, watch her understanding of how to overcome limitations enhance, and see her gain an appreciation of tactics and strategic thinking increase.
It’s heartening to see not just young talent being recognised – but that the talent formulates from such a grounded base.  We will be cheering you every step (paddle) of the way ma’am.  Go get em!
Trainer and Friend – Pete.

Warm-Up: You’re Probably Doing It Wrong

Oh that’s a broad sweeping statement isn’t it?

Yep.  By and large this is something so many people can work on to see immediate and drastic improvements in your workouts, particularly at the beginning.  A proper warm-up should have you at a point where you can, at worst, move yourself through ranges of motion and cardiovascular action comfortably…. at best – you should be able to execute all of that at peak performace levels.  This means that by the end of your “warm-up” – you are RED HOT to go!  Sweating!  Breathing Hard!

The name “warm-up” is incredibly misleading.  Let’s talk about how we can improve our warm-ups with proper engagement and specific targeting.

We upload 2 weekly workouts each, and every, week – you can join our crew for $3 a week!

Everything is possible. Never hold back. We celebrate and encourage the human ability to learn any skill with positivity and desire. No dream is too big.

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