jess-flemingAge grouper, Jessica Fleming, found herself crossing the finish line in third place overall at last weekend’s Ironman Australia, in a total time of 9:50:46. Fleming has a wealth of experience under her race belt, with over nine years racing in the sport and plays an integral part of the team at Multisport Consultants as a level one coach and personal traininer. On top of training and work, she also has two active kids. We catch up with her after her stunning performance in Port Macquarie.


WITSUP: What was your goal going into this race?

JESSICA FLEMING: My goal was to win my age group (I won my age group at Busselton 2010 and qualified for Kona in 2011). Port Mac was my third Iron-distance race.


WITSUP: Did you have any idea that you’d be that far up the field?

JF: With the pro field being not so strong this year I thought a top five overall was within my reach. I have had a great season this year winning five long course events since November:

Hervey Bay 100 nov – 1st overall female

Canberra 70.3 dec – 1st AG

Auckland 70.3 Jan – 1st AG

Goondawindi Hell of the west 1st AG

Batemans bay ultimate march – 1st AG


945650_461368787277760_384202355_nW: At what point did you think you’d be in contention for a podium overall?

JF: At the half way point on the bike I had worked my way up to fourth and later passed Tamsyn. I got off the bike third female, with a buffer of eight minutes ahead. I thought at that point that if I kept it together it was possible.


W: Is racing pro on your radar?

JF: No that is not on the cards, I have to be realistic. I have a full life with two kids and work. I am just like every other age grouper out there juggling work/ life /training balance. I get a lot of satisfaction of being the best I can be with the time I have available and helping the ladies that I currently coach finding that balance also – showing them that it is possible to achieve results with limited time to train.


W: What are your goals?

JF: I had already qualified at Auckland 70.3 in January winning my age group, so already booked Kona 2013! It will be my second attempt over there – it is such an amazing experience.


W: How did your last attempt at Kona go and what have you learnt since that you’ll be taking back to the island in October?

JF: Well… There is a bit of a story to this one … I was very VERY nervous on the morning of the race and somehow forgot to put my bike shoes on my bike in transition, and I only realized at the half way mark in the swim! I was in complete panic, but kept swimming and when I got out of the water I ran up to the closest volunteer and asked if I could borrow their phone! Luckily Nick was standing about 1.5km away up on Kuakini Highway waiting to see me come past, instead he got to run his fastest 1500m (via the car to grab shoes) since he was a school boy! T1 on that day was the longest 20min of my life, but at least it wasn’t the end of my race. I pulled myself together and finished with a respectable first Kona performance in 10h 32min.

Leanne Southwell (fastest swim), Jessica Fleming and Ange Castle (2nd)

944115_461368840611088_226917738_nW: Not only are you a successful athlete, but let’s talk about your success as a coach alongside Nick Croft at Multisport Consultants – tell us a little bit about the company and your objectives.

JF: Nick started MSC in 1996, two years after his professional career finished. MSC specializes in online coaching / personal programs for all levels of athletes covering sprint to Ironman distance. Along with the online coaching we organise triathlon training camps in Noosa. I did my coaching qualification with Triathlon Australia a couple of years ago and now have my own stable of athletes that I work with also.


W: Did you have any athletes racing at Ironman Aus? How’d they go?

JF: The MSC stable had eight athletes racing. We had three PBs ranging from 12-42min and a few first timers all having great experiences.


W: When’s your next training camp?

JF: We are holding an all women’s camp in Noosa, August 22-24th (sprint to olympic distance theme) with our next long course (70.3/IM) in October 2-6th.


W: Do you write your own program?

JF: Nick has a massive input in my training as anyone would know having someone there cracking the whip makes you that little more accountable. Nick has been in the sport for almost 30 years first as a professional athlete and the last 20 years coaching, so having him as both coach / mentor really helps w both my own racing and coaching.


941047_461368817277757_1679667415_nW: What’s your favourite discipline? You seem pretty consistent across all three. Although in Port Mac it looks like the bike was possibly your strength?

JF: The bike has always been my strength with the swim my least favorite. Growing up in Sweden, it wasn’t the most conducive conditions for swimming and I only started squad swimming seven years ago.


I find each year I keep getting stronger over all three disciplines, and I hope to continue getting stronger and faster over the years to come.



W: Can you give us your favourite bike session?:

It would have to be a strength session:


Warm Up:

20min easy to moderate spin at 85+ cadence.


Main set:

5 x 8 min efforts at 60 rpm – over geared. Make sure you stay seated, keeping heart rate aerobic. This can also be done outside on a hill 3-5% (not too steep).


W: And lastly, any tips you’d like to give the age groupers out there? 

JF: Keep things in perspective. We all have a limited amount of time to train. The key is to be patient and be consistent and sustainable. Have goals that will challenge you, but not be unrealistic. And remember to keep the process – mostly – enjoyable.



About The Author

Stef Hanson. Chief.

Chief and founder of WITSUP

Serious about what I do, but don’t take myself too seriously

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2 Responses

  1. Laura Siddall
    Laura Siddall

    10:32hrs in Kona with a 20min T1 time! that’s impressive! and with 2 kids and a job! Good stuff Jessica! Pretty inspiring!


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