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8/7/2014 0 Comments Weekly Newsletter 7 July 2014TARGET RACES Continuing on the forward planning theme from the last few weeks, and with many members seeking advice on suitable events for the coming season, it is worth taking some time to examine what sort of races suit you. Are you a distance athlete, where the further you go the better you feel? Alternatively, do you have explosive top end speed and excel over Olympic or Sprint courses? Maybe you are somewhere in the middle, and can mix and match your event distances as you desire throughout the season. Remember, your target race does not have to be in some exotic overseas location: it can be one of our club races, Woopi Tri or the obvious choice of the BCU race in March. TARGET RACES
Continuing on the forward planning theme from the last few weeks, and with many members seeking advice on suitable events for the coming season, it is worth taking some time to examine what sort of races suit you. Are you a distance athlete, where the further you go the better you feel? Alternatively, do you have explosive top end speed and excel over Olympic or Sprint courses? Maybe you are somewhere in the middle, and can mix and match your event distances as you desire throughout the season. Remember, your target race does not have to be in some exotic overseas location: it can be one of our club races, Woopi Tri or the obvious choice of the BCU race in March. You need to choose an event that suits your strengths, and also falls at an appropriate time that will allow you to be at your peak at that stage of the year. As an example, if you were a school teacher or student, it would be prudent to target those races that fall just after your holiday period, ensuring you had ample time to train specifically and hit the start line at peak fitness. Have a look at your results from the last season, or previous few years and take note of at what point your best results have been achieved. It may be that you are a notoriously slow starter and are at your best at the back end of the year. This being the case, a target event in March or April will be appropriate. On the other hand, if you traditionally start the year absolutely flying but tend to fade after Christmas, the obvious is to search for an event in October or November to focus on. Remember that if you are still in your infancy in this sport, with only a season or two under your belt, you may be best off working entirely on getting your times as low as you can on the club course. Once you have reached the level you are satisfied with, then begin to look at pushing out the distance a little further. If you are in doubt, take a few minutes to contact coaches Phil or Andrew to discuss your options. STRUCTURE Have a look at the below as one example of how you may construct your training in the leadup to your race. This is a 14-week structure, most suitable for someone targeting Olympic Distance and Half Ironman events, however the same principles apply whether it be for a 10 week or 20 week time frame. Adaptation Stage Week 1 - 3: This is a low intensity training phase allowing you to get stronger gradually to avoid injuries further into the season. It is also meant to help you be consistent in your sessions – allowing you to adapt your training program into your lifestyle. Do not fall into the “more is better” mentality as this will only cause you to burn out or get injured as training intensities increases. Aerobic Stage Week 4 - 6: This is a period where Intensity levels are gradually increasing. Swim Drills and track workouts can be incorporated into your workout. Active Recovery I Week 7: Active recovery period. Allow your body to heal and recover. You will enter the Endurance phase stronger Endurance Stage Week 8 - 10: Open Water swimming is incorporated into the workout. Brick workouts (Bike/Run) are usually introduced in this phase. Distance and intensity levels are gradually increasing. More specific track sets may be introduced to enhance leg speed. Active Recovery II Week 11: Active recovery period. Allow your body to heal and recover for higher intensity workouts in the Competitive phase. Competitive Stage Week 12 - 13: Intensities and distance are at its maximum level. You will be race ready at the end of this phase. Endurance training allowing you to “go longer” is emphasized in this phase. Taper Week 14: Recovery period. Intensity levels and distances are decreased. Let your body recover so you can race in peak state on race day. The above is an example only and will vary with each individual. GOLD COAST Some very impressive times were returned by club members competing at the Gold Coast Marathon and associated events last weekend. The male marathon race record was broken by a softly spoken Kenyan running the distance for the first time. Not only did he take the race record, 22-year-old Silah Limo notched the fastest ever time on Australian soil, eclipsing Rob de Castella’s 1982 Commonwealth Games mark as he broke the tape in 2hrs9min14sec. Japan supplied the fastest female on the day, with Asami Kato clocking a 2hrs28min52sec finish. Results are available here: http://tiktok.biz/goldcoastmarathon/2014 KONA CONTENDERS Sebastian Kienle celebrated his 30th birthday by setting a new course record at Ironman Frankfurt on the weekend, with a 7hrs55min14sec finish time. In doing so he defeated reigning Kona champion Frederick van Lierde and former Olympic Gold Medallist Jan Frodeno. The previous bike split on this course was a 4hr20min belonging to Andreas Raelert, however Kienle hit T2 with a bike time of 4hrs12min on his new edition Scott Plasma. Despite finishing second, van Lierde claimed he had a perfect day and was beaten by a better man, while in his first Ironman Frodeno bounced back from three flat tyres to record a gutsy finish. In doing so he ran a 2.43 marathon. Look for these three to be at the forefront when Kona rolls around in October. Also worth noting in the image above is that he rode with shoe covers to assist minimising drag over the 180km. Bike manufacturer Scott went to great lengths to hide the tube angles and shapes of their new model Plasma, with the paint job (same on wheel and helmet) intended to make it difficult to be able to discern the new geometry of the Plasma. Former Melbourne Ironman winner Corinne Abraham from Great Britain took the womens race from Liz Lyles and Gina Crawford. MEMBERSHIP RENEWAL Membership for season 2014/15 is now open at www.trinsw.org.au. It is time to commit to another season of racing, and look forward to those potential PB’s on the club course. As was the case last season you will join both CHTC and TRINSW at the same time. Also you will need to select a duty and a duty date before completing the process. Please note that during the upcoming season there will be NO REGISTRATIONS ON THE DAY OF A CLUB RACE. ALL REGISTRATIONS, WHETHER THEY BE FOR CLUB MEMBERSHIP OR ONE DAY MEMBERSHIP, MUST BE DONE ONLINE 24 HOURS BEFORE A RACE. This process will streamline our race days, as with increasing numbers of participants it is imperative we get underway on time each event. KEEP WATCHING It appears as though we will see a little less of Bob and Jenni Williams at athletic events on the coast in the coming season. Looks like they have taken up bowls in preference to the swim-bike-run choice of previous years. Keep an eye out on the television for the CEX advertisements where Bob and Jenni are obviously targeting the next Commonwealth Games and switching their skills to the bowling green. WANTED Anyone out there with a hard bike case that they would like to move on, please let me know. We have a club member keen to get a more solid transport option after having a frame destroyed on a recent trip. STOP WHINGING If you are anything like me, every time I get a flat tyre the usual “why me?”, or “not today” type comments come out. In reality most of us are back on the road within a few minutes. Check out the lengths one cyclist is forced to go in order to change a tube... http://www.youtube.com/watch?v=PWCDEAYn8rQ&feature=youtu.be Don’t think I will complain too much after watching that! CALENDAR
http://www.townsvilletrifestival.org.au/
http://www.challenge-goldcoast.com.au/
http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx#axzz3419XOHLb
https://www.facebook.com/pages/Woopi-Tri-Festival/108599795860014
http://ap.ironman.com/triathlon/events/asiapac/ironman-70.3/port-macquarie.aspx#axzz3419XOHLb WISE WORDS “Start by doing what is necessary, then do what is possible, eventually you are doing the impossible.” ~ St Francis of Assisi
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