Author name: Aaron Buchan

I never officially “quit” triathlon… but after 12 years in the sport—and a few serious accidents and injuries—spending 4 to 6 hours on a bike started to feel less like fun and more like a waste of precious time. With the shift to working full-time, every hour now counts more than ever. It became clear that quality over quantity was going to be the key to staying in peak shape. Years ago, a mate back in Australia mentioned a sport called HYROX and said, “You’d be great at it.” At the time, I laughed it off—“Yeah mate, maybe one day.” Well, that day has arrived. Next weekend, on April 12th, I’ll be lining up for my first HYROX competition after 10 solid weeks of focused, all-in training. I’m feeling strong and confident, even aiming for a podium finish. But it’s my debut in this format, so if I blow up… so be it—I’ll learn, grow, and come back stronger. HYROX is growing rapidly—not just in Australia but around the world, with new events popping up across Asia. My plan is to compete in four races this year, then return to the iconic Laguna Phuket Triathlon in November—though this time, I’ll be sticking to the sprint distance. Keep an eye out for my results this weekend—I’ll be sharing a full race recap once I’ve recovered from the trip to Taiwan! Thanks for following along on this next chapter. – Aaron Buchan

After six months of working full-time and training minimally, I knew this race would be challenging. Perhaps that’s why I didn’t take it too seriously. Working 8–10 hours straight in the gym every day is not only physically draining but mentally exhausting. Add to that my recovery from a serious spinal injury two years ago, and it was clear that this race wouldn’t be about setting records—it would be about showing up and finishing. In the two weeks leading up to the event, I squeezed in what training I could. I rode the course’s hills 5–6 times, sharpening my familiarity with the terrain, and my interval running sessions felt solid. But with limited endurance training, I knew running well off the bike was unlikely. Race Day StrategyMy plan was straightforward: The SwimRace morning was calm, and I felt relaxed. It was great to share the start line with friends, soaking in the atmosphere. Lining up at the front of the age group rolling start, I ran into the water, executing five dives to get going. Starting steady, I focused on long, strong strokes, but I wasn’t feeling great early on. With no one close enough to draft off initially, I swam solo until the first buoy. After rounding the second buoy, someone appeared next to me, and I decided to save energy by drafting off their feet. The swim through the lagoon was warm and, as always, tasted unpleasant. Nonetheless, I emerged from the water feeling okay and transitioned efficiently onto the bike. The BikeStarting the bike leg, I took it easy, but I quickly realized my drive to push hard just wasn’t there. I kept the hills manageable, avoiding overexertion, and put in a few efforts on the flats to maintain an average overall speed. It wasn’t my strongest ride, but I stayed consistent. The RunAs expected, the run was the toughest leg. I started very slowly, fully aware of the heat that would build as the morning progressed. Like everyone else, I suffered under the relentless conditions but managed to keep moving. I walked briefly at a few aid stations but was pleased with the overall consistency of my run, given the limited training. ReflectionsThis race was a reminder of the importance of preparation and the mental strength required to simply show up and persevere. Despite the challenges, I’m proud of how I handled the day and grateful for the camaraderie and atmosphere that make the Laguna Phuket Triathlon so special. Coming over the line in 3:18 wasn’t too bad, all things considered. A massive thanks to the Z Coaching family, Ragna for my awesome trisuit, and X-Real Nutrition for their support!, HOMA strength and fitness for giving the a great opportunity. Next up: 5km Oceanman swim next weekend. Time to recover and get ready for another challenge!

Stepping into the bustling atmosphere of Phuket’s Phungna for a standard distance race, my journey as head coach at HOMA Cherngtalay had reshaped my approach to triathlon. Limited to just 10 hours of training per week, I’d rediscovered life beyond the relentless grind of full-time preparation after a life-altering accident. Still, my passion for triathlon burned bright, even as longer rides became a distant memory. With a booming month of personal training clients behind me, missing this race was out of the question. Grateful to join friends and the inspiring Z coaching family, my excitement was palpable despite a last-minute mechanical forcing me onto a road bike. Race morning dawned with a determined mindset. As I plunged into the water, initial aggression gave way to a strategic approach, pacing myself behind a training partner for efficiency. Exiting the swim in good time, I mounted the bike, easing into the rhythm before the challenge truly began. With a pro-woman as brief motivation, I dug deep, though the lack of training mileage soon caught up. Off the bike, doubts crept in, but grit pushed me through a gruelling run. A slow and steady pace, though humbling, reflected the price of reduced training. Yet, reclaiming ground in the final kilometres boosted my spirits. Crossing the finish line at 2:41 and an age group win, I reflected on the journey—a testament to the resilience and the unwavering support of cheering spectators and event organizers alike. With eyes set on Krabi next month, longer rides beckon, promising new challenges and greater triumphs. Need to Build your endurance for your next race or just need to improve your strength? Just send me a msg https://wa.me/66927041835

Wow, what an eventful day it was at the Z-Coaching Eliminator 7 rounds x 400 meters competition! Despite facing challenging weather conditions, the excitement and energy were palpable as athletes gathered at the renowned Bangtao Beach in Phuket, with the legendary head coach Jurgen Zack leading the charge. Reflecting on last year’s perfect conditions, this year presented a different scenario with winds and waves adding an extra layer of complexity to the event. Despite personal challenges with neck issues lingering from a previous accident, there was no way I was going to miss out on the action. With over 40 swimmers ready to take on the challenge, the format was set for seven gruelling rounds, with three swimmers eliminated after each round. Despite my reservations about my swim fitness, I entered the competition to make it through at least five rounds. As Jurgen’s countdown began for round one, adrenaline surged through me, and I plunged into the water. The rough conditions immediately threw off my timing, leaving me feeling somewhat disoriented after the first 400 meters. But determination kicked in, and by round two, I found my rhythm and began to adapt to the choppy waters. Round three presented an unexpected challenge as I encountered a massive jellyfish, its sting causing instant discomfort. Despite the setback, I pushed through, relying on efficient technique and a strong kick to keep me going. Surprisingly, I found myself advancing easily through the rounds, reaching round five with exhaustion creeping in from the combination of hot water and relentless waves. By round six, I knew my limits were being tested, and although I had hoped to use it as a cooldown, my body had other plans. As I pushed towards the finish, I realized I had given my all, and when I finally crossed the line, it was with a sense of pride, despite not making it to the final round. Despite my outcome, witnessing my friends and fellow swimmers excel in the final round was a testament to the camaraderie and competitive spirit of the event. A heartfelt thank you goes out to Jurgen for organizing such an exhilarating event and to the Z-Coaching family for their unwavering support. And of course, indulging in the post-event buffet was the perfect way to refuel and reflect on an unforgettable evening.

Chapter 1: Unveiling Your Metabolic Typing: The Key to Fine-Tuning Your Diet The journey towards holistic wellness commences with an essential understanding of the intricate relationship between nutrition and the unique intricacies of your body’s metabolism. This chapter serves as a guiding light, illuminating the significance of identifying your metabolic type as the cornerstone of developing a personalized nutrition plan that optimally supports your overall well-being. Understanding Metabolic Typing Metabolic typing, an essential concept in the realm of personalized nutrition, acknowledges the inherent diversity in how individuals metabolize and utilize nutrients. It recognizes that no single diet can universally suit every individual, as our bodies exhibit varying responses to different types of foods. By comprehensively understanding your metabolic type, you can unlock the key to a diet that not only promotes optimal health but also supports your energy levels, weight management, and overall vitality. Personalized Nutrition and its Impact Embracing the concept of personalized nutrition entails recognizing that every individual possesses a unique biochemical makeup that influences their dietary requirements. The profound impact of tailoring your diet to your metabolic type extends beyond mere physical health, reaching into the realms of emotional stability, cognitive acuity, and overall vitality. By fine-tuning your nutritional intake to suit your metabolic type, you lay the groundwork for a harmonious and symbiotic relationship between your body and the foods you consume, ultimately fostering a state of optimal well-being and equilibrium. The Fallacy of One-Size-Fits-All Diets Conventional dietary paradigms often promote a one-size-fits-all approach, advocating generic nutritional guidelines that fail to account for the inherent biochemical diversity among individuals. This approach overlooks the nuanced intricacies of metabolism and neglects the individualized requirements that each person’s body demands for optimal functioning. By unraveling the fallacy of these generic diets, we can pave the way for a more nuanced understanding of how to tailor nutrition to individual metabolic needs, ultimately fostering a more effective and sustainable approach to dietary optimization. Fine-Tuning Your Diet with Metabolic Typing Understanding your metabolic type is just the beginning. Fine-tuning your diet to align with your specific metabolic requirements involves a meticulous process of discernment and adaptation. By incorporating foods that complement your metabolic type and eliminating those that may hinder your body’s optimal functioning, you can create a nutrition plan that not only nourishes your body but also promotes enhanced energy levels, improved mental clarity, and a heightened sense of overall well-being. Empowering Yourself Through Self-Discovery The process of identifying your metabolic type and fine-tuning your diet is not solely about physical transformation but also about a profound journey of self-discovery and empowerment. By actively engaging in the exploration of your body’s unique responses to various foods and nutrients, you take the reins of your own well-being and cultivate a deeper understanding of the intricate relationship between nutrition and your individual metabolic makeup. This self-awareness empowers you to make informed dietary choices that resonate with your body’s specific needs and pave the way for a more vibrant and fulfilling life. Holistic Well-being Through Metabolic Understanding As you delve deeper into the realm of metabolic typing and personalized nutrition, you begin to recognize the pivotal role that this understanding plays in fostering holistic well-being. By nurturing a profound connection between your dietary choices and your body’s intricate metabolic processes, you lay the foundation for a life characterized by enhanced vitality, sustained energy levels, and a profound sense of equilibrium. This chapter sets the stage for a transformative journey towards a more balanced and fulfilling life, guided by the wisdom of aligning your nutrition with your unique metabolic type. Chapter 2: Deciphering the Nutritional Puzzle: A Comprehensive Exploration of Nutrient Dynamics Nutrition science, a multifaceted discipline, delves deep into the intricate mechanisms by which various nutrients fuel and sustain our bodies and minds. This chapter serves as a foundational guide, unraveling the complex interplay between essential macronutrients and micronutrients and shedding light on the profound impact of nutrition on our overall well-being. Macronutrients: The Building Blocks of Nutrition At the core of our dietary requirements lie the indispensable macronutrients: carbohydrates, proteins, and fats. Each of these fundamental components plays a unique and vital role in providing the energy and resources essential for our bodily functions. Through a detailed exploration of the metabolic pathways and physiological processes that these macronutrients fuel, we gain a comprehensive understanding of their significance in maintaining optimal health and vitality [1]. The Intricacies of Micronutrients While macronutrients form the backbone of our nutritional intake, the often-overlooked micronutrients, including vitamins and minerals, serve as the catalysts and facilitators that enable our bodies to function at their peak. This section of the chapter sheds light on the critical roles that micronutrients play in supporting immune function, promoting cellular health, and fostering the optimal functioning of various organ systems [2]. Through an in-depth examination of their biochemical interactions and physiological significance, we come to appreciate the indispensable nature of micronutrients in sustaining our overall well-being. Nutrient Absorption and Utilization Understanding the complexities of nutrient absorption and utilization is key to comprehending the full impact of the foods we consume. This section delves into the intricate processes by which our bodies extract, assimilate, and utilize the essential components derived from our diets. By unraveling the mechanisms that govern nutrient absorption in the gastrointestinal tract and their subsequent transport to various cells and tissues, we gain a deeper understanding of how our dietary choices directly influence our physiological functions and overall health [3]. The Role of Nutrients in Cognitive Function Beyond their physiological impacts, nutrients also exert a profound influence on our cognitive health and mental acuity. This segment of the chapter highlights the intricate relationship between specific nutrients and cognitive function, elucidating how certain dietary components can enhance memory, improve focus, and foster overall brain health [4]. By recognizing the pivotal role that nutrition plays in optimizing cognitive performance, we begin to grasp the holistic nature of the mind-body connection and the importance of nurturing our brains through a well-balanced and nutrient-rich diet.