Training – Page 6 – Complete Per4mance Coaching

November 26, 2018

Fire up your training

You’ve been training for a few years now, results happened quickly, improvements kept coming, you felt unstoppable, riding the high of your triathlon successes. But as quickly as the results came, you suddenly feel like your improvements are slowly withering away and your shot at another PB seems like a distant memory. You keep training but your body just doesn’t seem to respond like it used to. Paces seem to be faltering, or even slowing down, energy and motivation wavering, race results diminishing. Does this sound like you? Good news is – you are not alone. Most athletes hit a plateau at some point in their training. We often see it in athletes after 2-3 years in the sport, but it can happen at any time. So with some understanding, practical tips and know how – you can smash through the plateau and be back on your way to your next PB in no time.

What is a training plateau?
Firstly, to understand why you have hit a training plateau, we must understand what it is. When you put your body under physical exertion or physical stress (training), it creates a multitude of physiological responses at a cellular level in your body. Once the body is stimulated by the stress (training) it then goes through a process of adaption to meet the demands of the stress. As adaption occurs, the body is then better equipped (adapted) to handle the training load and it therefore becomes easier (ie you become faster / stronger / more efficient).

Training increases must then be applied to elicit further physiological responses in the body and to continue improvement. This can be done in a number or combination of ways including increases in frequency, duration and/or intensity. If not, or if you don’t allow the adaption process to occur (through over training or under recovering) then your body will undoubtably hit the dreaded training wall plateau.

Hitting a training wall or plateau is a frustrating part of training that most athletes will unfortunately experience at some point. The key is recognising it and making changes so you don’t find yourself stuck there and treading water for too long. So if you are consistent with your training, but have stopped seeing the results, try these practical and effective tips and training methods to smash your way through that training wall plateau and reap some serious results (and PB’s!) as a result.

1. Don’t just train more
I put this first, as it’s often the ‘go to’ for athletes if they find themselves in a plateau. This can often be the worst thing you can do, especially if you have hit that wall due to over training or under recovering in the first place. Overtraining generally leads to fatigue, injury and/or underperforming, all that go hand in hand with hitting a plateau. So if you find yourself in this situation, don’t immediately just train more. Yes it’s important to be disciplined and consistent with your training, but it’s also crucial that you pay attention and listen to your body. If you have been training consistently, then look at other signs and reasons as to why you have found yourself in a plateau (read on). More training doesn’t necessarily equate to better results.

2. Get the balance right
How much you train, and the type of training you do over time, along with the amount of recovery and/or the recovery methods you employ will all help ensure your training keeps progressing. A well-developed training plan/program will incorporate frequency, intensity and duration to elicit a specific physiological response at specific times in your training. Training increases are needed for a progressive overload but it is the amount of overload applied to the body that is the key. Too much and you risk injury, illness and over training, not enough and you won’t get the physical response to improve. To continue to see improvements, your training plan must stimulate the body at the new fitness level. Adaption then takes place again (the plateau) and so the process then continues. If you get to a point where you aren’t coming out of your plateau, then review the frequency, intensity and duration of your sessions to ensure a continued improvement. Sometimes it can mean not quite having the balance right or at the right times that sees you landing in a plateau for longer than planned.

3. Mix it up
One of the reasons you may have hit a plateau is because you are stuck in the same training routine. That training routine may have worked well in the past, but it doesn’t mean it is right for you now. Our bodies are very smart and extremely good at adapting to outside stress, so if you don’t mix things up, it can not only affect your results, but it can also affect your motivation too. So make sure you mix things up every now and then. It doesn’t have to be drastic, but just by changing up a block or period in our training such as backing off your running and bumping up your riding can freshen up your run and boost your ride at the same time. Or if you are always prescribed an aerobic, high volume training program, try adding some more intensity into your training. You may even want to try and flip things around, start your build with some intensity, and then move back to aerobic and strength. Remember there is always more than one way to achieve results. So don’t get stuck in your ways. Change it up and then monitor your results to ensure you are getting back on track.

4. Embrace recovery
If you are one of those athletes that fears taking a day off training, you are actually more susceptible to hitting the dreaded training wall plateau.
A body grows and becomes stronger and faster AFTER it has adapted to a training stimuli. So the amount of rest and recovery you give your body is just as important as the training itself. Without sufficient recovery, over time your body won’t be able to absorb the training load and make the adaptations to increase performance.
Think of this process like climbing a staircase. You can’t keep climbing at the same rate and the same intensity forever. At some point you will need to stop and rest so you can recharge and keep going. That’s what recovery days / sessions allow. A chance for your body to recharge so you can then hit your next sessions stronger. So if you are constantly fatigued, sore, or not hitting your target times or efforts in training, there’s a good chance that you are simply not giving your body sufficient rest and recovery. So listen to your body and back it off a little if you need. Try taking a day or two off to regain both your physical and mental strength. You may just be surprised with how taking just a few days off can actually help not hinder your training and performance. So don’t fear recovery sessions or days. Embrace them.

5. Go hard on hard days, easy on easy days
Far too many athletes spend time in the ‘grey’ zone. Sitting in that middle ground of training. I understand it, it feels like you’ve had a good work out, but still got some left in the tank, it’s not super hard, but not easy either. But there lies the problem. Each type of session has a purpose at specific times in your training build. If you are always training in that ‘grey’ zone, you will miss the benefits of building a sounds aerobic base and therefore stunt your maximum aerobic function (your engine!), and at the other end, you will never hit hard sessions hard enough to effectively improve your VO2Max – which is what every athlete should be aiming for. Plus another down-side – you are at an increased risk of over training and/or under recovering. So know and have a purpose for every session you do. If the purpose is aerobic base development, train in that zone, if it’s technique, go slow and focus, if it’s VO2max or speed, go hard and fast. Save the tempo and threshold training for race specific sessions when they are needed, and they certainly aren’t needed in every session.

6. Include specific training blocks
Many athletes get stuck into the ‘3 swims, 3 rides, 3 runs’ routine and then find themselves stagnating in one or more of the 3 disciplines. To give your training a little boost, while still balancing your time and recovery, look at including a block of training which focuses on one or two disciplines for a specific period of time, not all three. As an example:
Plan a 6 week ‘swim’ block if you have found you aren’t making progress in your swim. You might still train 9 times a week, but the ratio may be 5 swims, 2 runs, 2 rides. Similar plans can be done for the bike and run.

7. Add a training spike
If you feel like you train specifically, you tried the recovery, have a good balance but still feel like you are in a rut, the next step might be a training spike. A training spike can often come in the form of a training camp. Training camps provide a training spike through a condensed training overload over a specific period of time – generally from 3-5days. Your aim is to overload your training during that specific period, then allow sufficient recovery and you should see the benefits a few weeks later. You can choose to attend a specific training camp, or you can simulate your own at home. As an example, you might normally swim 3km on a Friday morning, ride 3hours in the hills on a Saturday and run 1hour on Sunday. A training spike over the same 3 day period may look like the following*:

Friday AM: 3km aerobic strength based pool swim
Friday PM: 45-60min easy technique focused aerobic run
Saturday AM: 4hour aerobic strength based hills ride
Saturday LUNCH: 2km easy recovery pool swim
Saturday PM: 60-90min aerobic strength based run
SUNDAY AM: 3hour flat aerobic ride
Sunday LUNCH: 45min easy technique focused run

*Keep in mind that everyone’s training load and demand is different. Depending on the time of the year and phase in your training program, your training spike might focus on increased frequency, duration, intensity or a combination of all three. It should also have a particular focus based on where you are at in your training such as aerobic strength base or race specific phase.

8. Plan a bi-annual /annual recovery phase
A sound training plan will build you up over time, aiming to peak you for your specific key race/s, then include a recovery or transition period where you enjoy some recovery and down time. Too many athletes are frightened of having time off after a key race for fear of loosing the fitness they worked so hard for. Yes – you will see some decline in fitness after a week or so, but it is necessary. If you don’t, you actually run the risk of under recovering. The key though is not stopping fully. In general, aim to move your body for fun, enjoyment and exercise – rather than viewing it as training. Try something new, jump on a mountain bike, sign up to a yoga class, go on a hike… the list is endless. The movement and exercise will help maintain some fitness while fast tracking your recovery. Our bodies can’t be at their peak year round, so take some time off after a key race to refresh physically and just as importantly mentally, and you will come back even stronger for your next race or season.

9. Seek out a coach
When you started out in the sport, you may have been training yourself, joining in on group sessions or even following a template training plan. But as you progress, your training needs to progress too. So if you are serious about improving, it may be time to seek additional guidance through a Coach. A Coach can provide a training program that is periodised, with specific training blocks and cycles to help you get the most out of your training, and also leap you out of that plateau. Do some research on Coaches that provide individualised training programs designed for you. It will cost you a little more, but don’t underestimate the value a personalised coach who can add to your training and progression as an athlete.

Although there can be a number of reasons for a training plateau, most of the time you can come out the other side with just a few small changes to your training, recovery or lifestyle to get you are back on your way. So instead of getting stuck behind the training plateau wall, listen to your body and make some changes to ensure you are back on your way to your next PB in no time!

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

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Sarah is the Director & Head Coach at Complete Per4mance Coaching. Born out of the desire and passion to not just coach but to educate athletes, Sarah shares her 10 years of coaching and racing experience, knowledge and education with athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Contact Sarah to discuss training options for you.

November 26, 2018

Are you sabotaging your racing success?

Why would anyone deliberately do that you may ask?
Don’t we all want to improve and get the most out of ourselves? Aren’t we all aiming to be better than we were yesterday? Heck we train every day (often twice a day), so why would we sabotage that? The problem with self-sabotage is athletes often don’t even know they are doing it. It can creep into our everyday lives, into our training and then that flows on into race day and before we know it we are sabotaging our own racing potential and success.

So what can self-sabotage look like for athletes?
There are some more obvious ways self-sabotage manifests into our lives such as not eating as well as you know you could – even though you know eating better would improve your recovery and/or performance. Or training when injured for fear of losing fitness – even though you know a few days rest is what your body needs. These are classic signs of self-sabotage that can easily be addressed, but on top of these, there are a lot of hidden ways that you can be self-sabotaging without even realising it. Can you relate to any of the following?

You tell yourself that you aren’t a ‘swimmer’, ‘rider’, ‘runner’
You worry too much about what others think of your performance
Your self-worth is determined by your results and the praise you receive
You tell yourself you aren’t ‘good’ enough
You doubt your ability and don’t believe in yourself
You say to others how you go doesn’t matter to you to avoid disappointment
You feel unrelenting pressure and expectations to achieve
You often say ‘I’m ONLY doing a sprint’, or I’m ‘JUST doing the half’

Self-sabotage is like an internal fight that is played out into your training and performances. You want to race well, yet on the start line all your fears come bubbling to the surface and you tell yourself you aren’t ready. You would like to push hard, yet you tell yourself you aren’t good enough. You line up on the start line knowing you have done the training, yet you start doubting your ability and hold back. You put high expectations on yourself, but those expectations bring about anxiety and fear. The internal struggle can be an ongoing battle, and that battle can be hindering your performance and sabotaging your racing success.

How do we stop this subconscious self-sabotage?
The attitude, beliefs and the mindset that you take with you into training, and ultimately your racing will shape your performance and your success as an athlete. If you are able to shift your mindset, change your attitude and alter your beliefs, then you will minimise the effects of self-sabotage and reach your performance potential.

The first step is to understand and recognise the signs of how you might be self-sabotaging through areas such as self-doubt, developing anxiety, setting high expectations, the pressures of perfectionism, worrying about what others think and many other mental self-sabotage roadblocks you could be hitting. If we can become aware of these signs and understand when and where they pop up, we can learn to shift them so they don’t negatively impact our racing.

I have outlined my top 5 areas to help get you started in improving your mental resolve, shifting your mindset and changing your attitude to minimise the effects of self-sabotage on your performance.

1. Reframe your thinking
Our actions are inspired and driven by our thoughts. If we can work on changing the way we think, we can begin to change the actions we take. “where the mind goes the body will follow” A practice I’ve used with my athletes is applying the use of positive affirmations or motivational quotes, along with trying to change the way we word our thoughts. Without realising it, we are often using negative affirmations in our everyday lives, and these negative affirmations can then be displayed in negative habits or traits. Both negative and positive affirmations impact the neurological functioning of the brain, so if you repeatedly think that you are not going to succeed, or you are not good enough, this is a negative affirmation, and your body will subconsciously believe what you repeatedly tell it. But if you work on filling your thoughts with positive affirmations “I’m going to nail this session” – then you are more than likely going to. So the more positive affirmation you can include in your thought patterns, the better!

Try this:
Instead of thinking: “I can’t”, try “I’m going to give it my best shot”
or instead of ‘I’m never going to be good at swimming” try “I’m making progress every day”

So if we can reduce the effects of our limiting beliefs by changing the way you speak to yourself through your thoughts and work on our mental resolve, then we can diminish the effects of self-sabotage and start to have a positive impact on your performance.

2. Worrying about what others think
For a lot of athletes, a big stressor pre-race is worrying about what others will think of their performance. On one hand, this can be a positive as it can push you harder when a race starts to become tough. It also feels good when you have a great race – who doesn’t like a little pat on the back every now and then! But if you are an athlete who relies on the need to receive praise, feel accepted or liked by others through your performances, then what happens if (when) races don’t go to plan? The sheer thought of a race not going to plan and worrying about what others will think can manifest into race day anxiety. This form of race day anxiety leads to self-doubt and has negative effects on your racing. The opposite to what you had to begin with. So instead of craving the approval of others, work on understanding why it is you race, finding your internal driver –not relying on external motivators from others. This will help reduce the need for approval and improve your race day performance by racing for YOU not for others.

3. Fear of failure
Goals are big drivers. They are what help you get out of bed in the morning and keep you going when the training gets tough. But how do you feel if you don’t quite reach your goal? Do you consider yourself a failure for not achieving? Do you punish yourself in some way, or give up totally? We all need goals and we all want to reach them, but don’t be so hard on yourself if you don’t. Worrying too much about results or the outcomes of your races can create unnecessary pre-race anxiety in the form of fear of failure. It is this fear of failure that can lead to athletes underperforming on race day compared to how they train on a daily basis. We probably all know or have trained with athletes who train the house down, but come race day things just don’t come together for them. These athletes are often extremely critical of themselves and could be fearing failure on race day. They’ve put in the hard work in training, everyone is telling them they are going to have a great race, and so they fear what may happen if they don’t. This fear can come from a number of areas including worrying about what others think (see above) and worrying that the hard work they have put into training won’t pay off on race day (the payoff syndrome). If you feel like this is you, then it is important to determine what the underlying fear for you is, so you can learn to overcome it and reduce this form of self-sabotage.

4. Striving for perfection
Striving for perfection for some can be an advantage, these ‘A’ type athletes have incredibly high expectations of themselves and their performance. However at the same time it can actually hinder an athlete’s performance. Because here’s the thing, nothing or no one is truly ever perfect, as much as someone may try. I don’t say that to stop you from striving for and chasing your goals, or be comfortable with settling for ‘middle of the pack’, but at the same time you don’t need to drive yourself into the ground trying to achieve perfection – because it’s never going to happen.

Why not? You ask. Because if you are one of those athletes who is a true perfectionist, you will never be truly satisfied – no matter how much you excel, or what race results you achieve, you will always be searching. You will also find you forget to take the time to recognise your performance results when you do achieve them and actually acknowledge the hard work you have put in because you will always seem to find the negatives, or find the things that didn’t quite go to plan.

You may also find if your race isn’t going to your ‘perfect plan’ then this can demotivate you or you can become frustrated with a situation or outcome, losing sight of the process and focusing solely on the end goal – and that’s when things can stat unraveling in a race.

So chase your goals vigorously, but hold onto them lightly. Continue to aim to improve day in day out, but remember that it is ok if every race isn’t ‘perfect’. Those races that are the ones we learn from the most.

5. The pressure of expectation
Pressure can manifest itself physically – through increased adrenaline, breathing and heart rate, it can be mental – either positive or negative thoughts, and/or emotional – positive feelings of excitement or anticipation, or negative feelings such as anxiety and fear.

How an athlete views a particular race in regards to pressure and expectations can often determine how an athlete performs. If you are using expectations to your advantage, you view it as a challenge. However many athletes feel expectation as pressure and therefore a threat and have a negative response or experience as a consequence. So the feeling of pressure manifests into fears of failure. And as soon as an athlete fears failure (the outcome of a race) they are already beginning to worry about meeting their own or others expectations. This causes athletes to focus on an outcome and feeling the pressure to perform, which can turn into pre-race anxiety or incites uncertainty and hesitation. All which can stop an athlete racing to their full potential.

The good news is, for most age group athletes, the pressure and expectations comes from within, therefore if you created it, you can also dismantle it. Instead of focusing on the end goal or result, break it down and start focusing on the process. When you start to feel pressure or expectations, break it down. Focus on what you need to do in that moment, not what you want to achieve overall. If you have been working hard on your swim technique and your hard work should net a faster time, don’t think about the time, think about the technique. If your aim was to PB on the bike, don’t think about the PB, think about what you need to do in the moment to achieve that such as technique, power or your effort level.

And ultimately in the end, remind yourself why you started in the sport in the first place. The sport hasn’t changed over the years, it’s still the same as when you started, it is you that has changed. So if you are finding you can’t escape the pressure of expectation, are worrying too much about what others are thinking and fear failure, let it all go and simply go out there and find your fun again!

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

Contact Sarah to discuss training options for you.

July 16, 2018May 9, 2022

Building your winter base

How to make the most of your triathlon winter season training

Building a solid base for endurance is the key to having a strong racing season, no matter the distance you are training for. Short Course athletes require a solid base so their bodies can adapt and grow and handle the intensities that will come later in their training program. Long Course athletes require a strong aerobic base to build the engine that will carry them through their training volume and more importantly, race day. A solid base also helps you become a robust athlete, which in return helps prevent injuries, illness, inconsistency and athlete burn out.

Most athletes know that building and having a strong base is a fundamental foundation to develop on as they progress through the triathlon season. But as much as most athletes know this, they may not necessary understand why it is so important and how it can help them through their racing season.

Picture this: You trained your butt off during the off season, worked hard in every training session; you had a slight injury, but nothing that you couldn’t overcome in a few weeks. You had a few sniffles over winter (but who doesn’t right?), but ultimately you feel you are in the best shape yet as you head into the racing season. You jump straight into racing, all cylinders firing, you have a great first half of the year but then slowly you start to fade. The injury niggle pops up again, energy levels start to fade, each week it becomes harder to find motivation and each race feels harder to maintain the intensity. Slowly but gradually you start to fade until it comes to the last couple of races of the season and there’s not much left in the tank. You don’t even know how you got to that point, but you cannot wait until the end of the season so you can rest and recover. And then it hits you. You literally stop. Your body stops. Everything stops. So you have a month (or two) off until you get to a point when you feel ‘heavy’ and ‘unfit’ and decide you better get back into training. So you jump head first into your training again, playing catch up to those who maintained some consistency during their break, and so the cycle begins again….

This scenario is one that we see often. Athletes going too hard at the start of their base build, believing more training and more intensity will get ‘better’ results. They try and keep up with others, while they lose sight of what their own goals are and they neglect that important base building phase.

Here are some of my key points on ensuring you develop a strong base to not only propel you into this coming triathlon season, but ensure you finish the season off just as strongly.

Start off fresh
A strong and robust base starts with solid rest. Every athlete needs a break from the racing season and structured training so they can repair and recharge. Ensure you have taken the time to have a few weeks off from structured training after your season/last event to rest. Use this time to do some cross training, go for a ride with friends you wouldn’t normally train with, throw a basketball around, kick the footy, and simply catch up on ‘life’. When you feel like you have had a good mental and physical rest from structured training (this timeframe can differ for each athlete), then start building structure back in a few days a week until you are ready for a fully structured program. The key is backing off enough to recover, but not so much that you completely lose fitness. So keep the body moving while it still rests.

Build back into training gradually
Sounds simple right? Yet it is often hard for athletes to grasp this concept. Building gradually into your training allows for your body to adapt to the stressors training (of any level/duration/intensity) places on the body. Base building provides a platform for building up training at a slow and safe rate, which helps decrease the likelihood of injury and burnout. Building up gradually following a carefully structured plan will ensure your body adapts, while also focusing on key fundamental including general strength, technique and form which are essential during the base training phase.

Low intensity / Aerobic Training
The building block of base training is low intensity aerobic training. Despite all the studies and despite the information now available to athletes, far too many athletes still train in the ‘grey’ zone. They spend too much time with their heart rate too high to develop their aerobic system (crucial for endurance) but then on the flip side, not hard enough to illicit improvement in their Vo2Max or speed. So they effectively waste a lot of their time training somewhere in between. Low intensity / Aerobic training doesn’t mean simply swim, ride and run slowly with no purpose or no effort. This type of training develops your aerobic capacity through building more capillaries to deliver oxygen-rich blood to your muscles. Your mitochondria (the parts of your cells that produce energy) also multiply and enlarge. And you churn out more enzymes that help turn stored fuel (ie fat) into energy. The result: over time, you will be able to train faster for longer. A great way to test this improvement is not through a time trial, but through a MAF HR test. (You can look this one up on how to conduct this test). If you are developing a sound aerobic base results might be something like:
20min run at 5km pace, ave HR 160. 6 weeks later, the same 20min run at 5km pace with an ave HR of 152. This is 8beats per minute (bpm) lower than 6 weeks ago. The athlete hasn’t needed to run any faster (although they could if they wanted), but they have become more efficient at the same pace. These types of results are what we are after in a base building phase – you want to develop a more efficient engine that is strong and ready to fire when the next phase of the program kicks in.

Consistency
If you have a coach, you would have most definitely have heard this one before. Consistency is key. The ability to string together multiple weeks and months of consistent training brings about far better (and more consistent) results at races during a season. If we compare an athlete who goes extremely hard for one or two weeks/months, but then has to have days or weeks of easier training as they recover from the hard training, then they are not building a consistently strong base. Athletes who go too hard too early are also more susceptible to illness and injury over winter, which again in turn results in inconsistent training.

In the winter season. The easier the better. The hard training will come. So keep reminding yourself that. Those athletes who have taken the time to build their base consistently over winter will be the athletes that will get the most consistent results for the season.

Remember to rest
Just because base training doesn’t include large amounts of intensity, keep in mind that rest is still an important aspect of training during this phase. It is during the rest and recovery portion of your training that the body repairs itself, adapts and becomes stronger. So ensure your base aerobic training still factors in easier days or rest days to allow your body to adapt and come back from each session/week stronger than before. This is where a well-structured training program comes into play to gain the best results from your hard work during training.
Fuel smartly (and healthily!)
So many athletes say they train so they can eat what they like. Well I’m afraid you can’t if you want to be healthy on the inside and out, recover quicker and perform at your optimum. The base building phase is one of the less intensive phases of a training program, so it’s the perfect time to develop sound, nutritional habits and you will find you might actually lose a few kg’s (not put them on which is what most athletes tend to do over winter!). During longer, lower-intensity training, the body is able to pull energy from fat stores rather than from glycogen, where higher intensity training sessions gets their fuel from. Therefore, base training can be the perfect time to become leaner and a more efficient fat burner. So ditch the packaged foods and gels over winter and fuel with real wholesome food.

Give it time
There is no magic number for how long a base-building phase should last. This is very individual for each athlete and can depend on training history, lead in time to the season/key race and more. But generally you will see this phase last from 6-12 weeks. If you have a heart-rate monitor and/or power meter you can measure more closely on when you have built up a strong base and ready to move into the next training phase.

On the bike you can measure your efficiency factor by dividing your average power of a ride by the average heart rate. The actual figure doesn’t matter, what matters is that you are seeing an upward trend of this number. Once it starts to stabilise / plateau you are ready for your next training phase. This can also be monitored on the run through MAF HR tests, or intuition. Essentially your speed/pace should continue to improve for the same (or even less) effort and your runs/rides should feel easier. When you feel like you aren’t making continued progress (give this time) then you are most likely ready for a change up in your training. Again this is where working with a Coach who can develop a program specifically for you will see better results in the long run than following a template program or group training sessions – unless you are really good at analysing numbers/data, reading your body and listening to your intuition.

Be patient
Don’t force or try and hurry your base training. Plan your season accordingly so you can have a strong base before you move into the next phase of your program. In saying this, there is nothing wrong with throwing in some short high intensity sessions. These won’t undermine your base training, but can improve some markers like Vo2Max while continuing to develop your base. But be patient. Build these in gradually so you don’t peak too early. You want to be at your peak for each of your key race/s, not just for the start of the season. And this all goes back to our initial discussion with your aim to finish off your season strong, not fizzling out before the season finishes.

So no matter what distance you plan to race this season, make sure you are starting off with a strong base before you build into the next phase of your training. This approach will safeguard you against injury, keep you healthy, help your race times come down and be a happier athlete in the process.

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

Contact Sarah to discuss training options for you.

July 16, 2018

Triathlon 101

Breaking down the sport of triathlon and answering your most common questions

Triathlon can be a daunting sport. There is so much to learn, three sports to try and master, varying race distances, all the gear and what about the lingo?! So we surveyed a number of triathletes from beginners through to experienced athletes to answer the most common triathlon questions. Everything from what gear you need, what to wear, training tips and race day advice. There’s something to learn for everyone!

ALL THE GEAR:

What gear do I need to start?
Triathlon is known for being an expensive sport. There are three different disciplines that all need specific gear. It can be easy to get caught up in the hype and the marketing of the various equipment and gadgets, but honestly, most people can get started without having to re-mortgage their home!
Swim – a basic pair of goggles, an old swim cap, and a pair of bathers
Bike – any bike will do, borrow one if you like! Runners or bike/triathlon shoes, helmet and bike knicks and jersey.

Run – a good pair of runners and anything to run in and you are set!

Once you get into the sport you can then look at upgrading your gear and purchase training tools such as pool toys, garmin/multisport watch, triathlon race gear… the list can then become endless.

What do I wear during a triathlon?
Good news is you can wear anything you feel comfortable in as long as your torso is covered. But if you head to a race, you will see most athletes wear a one or two piece tri suit. Essentially it’s a lycra based suit that is firm fitting. This is a triathletes outfit of choice as it helps avoid drag in the water, minimizes chafe on the bike and run plus – it’s more aero than a baggy pair of shorts and t-shirt. There are lots of different brands / kits available and can range from $50 to $200+. Make sure you try before you by, as sizes and fitting can vary between brands.

What do I wear under my trisuit and my cycling kit?
For guys – nothing! That’s right, no underwear necessary! So leave those briefs at home. For the ladies, as with the guys, no briefs needed (you read right!), and for your support up top, simply wear your normal running / sports bra. Some tri kits come with a built in sports bra – but these aren’t designed for support, so you will want to wear something underneath.

Apart from aerobars, what else makes a tri-specific bike different from a road bike?
The key difference is the frame geometry. Typically a triathlon bike has a shorter top tube and the seat tube/post is closer to vertical than a road bike. These angles bring you forward on the bike, place your hips over the cranks and therefore in a more aero position increasing efficiency while opening up your hip angle to make it easier to run off the bike.

Do I need a wetsuit?
Depending on where you race and the climate, you generally don’t NEED a wetsuit, but you will probably want one. The main benefit of a wetsuit for racing is to increase buoyancy, which will make you faster in the water. (And who doesn’t want to swim faster!) The other benefits including keeping you warm, and can also make you feel secure in the open water. Wetsuits can range from around $200 and go right up to $1000+, depending on your level and your budget, aim for one somewhere in the middle. But the key is making sure you get the right fit, so don’t buy your first wetsuit online, go in store and get professionally fitted.

What’s the difference between triathlon shoes and road cycling shoes?
The main difference is triathlon bike shoes have one Velcro strap (sometimes two), whereas road cycling shoes can have three straps, buckles or ratchets. So triathlon shoes are far easier to slide on and off in and out of transition, making you faster. So if you are looking at purchasing your first pair of bike shoes and plan to continue in triathlon, I suggest buying a triathlon specific bike shoe first. You can always buy a road cycling pair specifically for training/long rides later on if the funds allow.
What is a power meter and do I need one?
A power meter is a device fitted to a bike that measures the power output (watts) of the rider. Rather than just monitoring your work rate by heart rate, speed or perceived effort, power meters provide a quantitative way to assess how hard you are actually working so your bike session can become very specific.

Do you need one? This can depend on what you want to get out of your training. There are lots of benefits including being able to train more specifically, but you do need to be able to interpret the information (data) or have a coach who can, and it does come at a cost. Power meters can range anywhere from $500 up to $1500+. So before you part with your hard earned money do some research and understand whether the investment is right for you.

What is the difference between clincher and tubular tyres?
Clincher: The most common type of tyre which consists of an outer tyre and an inner tube fitted into the clincher wheel’s rim.

Tubulars (or tubs): Is a combination of a tire and tube in one. The tube is sewn inside the tyre casing and the tyre is fixed to a bike rim with special glue.
Tubeless: Are becoming more popular and is a style of tyre where no inner tube is required. The tyre sits directly on a special type of bike rim to create a tight seal and liquid sealant is used to create a strong seam between the tubeless tyre and the rim. Note you can use tubes in tubeless tyres but you CANNOT go tubeless with clinchers.

TRAINING

Is riding on the road similar to riding on a trainer?
Indoor sessions on the trainer can be very beneficial, in particular for those who are time poor, and during those cold, dark, wet winter months. Indoor trainers can allow you to follow a very specific session without having to worry about the elements or risks of riding on the road, and value for time, the indoor trainer wins hands down. A 60min indoor session can roughly equate to 80-90min of riding outside as you are constantly applying pressure to the pedals and there is no freewheeling or stopping for lights. A downside of riding indoors is you don’t get to use and practice your riding and bike handling skills, and some muscle groups become over worked and others underworked due to the static nature of indoor riding. So adding a mix of indoor and outdoor sessions into your program will provide you with the most benefit.

What is a negative split?
A common term used in running, but can be applied to swim and bike also, which involves completing the second half of a session / race faster than the first half. So you intentionally set out at a slightly slower initial pace and then increase your pace in the second half of the race – effectively finishing stronger/faster. It is commonly used to ensure athletes don’t go out too hard too early in a race, and can be useful for those athletes who are not good at pacing themselves.

What is a brick session?
Brick sessions, also known as ‘combo’ sessions traditionally involve the combination of bike and run in one session to help train you for the specifics of running off the bike on race day. Sessions can vary but can include repeated short bike/run sets ie 4 x 10min bike, 3min run – great for those racing short course, or longer sets for those racing longer such as 2 x 30min bike, 10min run or a long trainer set or road ride followed by a run off the bike – simulating race day conditions. Brick sessions are typically incorporated into a training program 8-12weeks out from race day.

Can I use the same goggles in the pool as open water?
Of course! But it is important to consider the function of different types of swimming goggles and why there are different types available. Open water specific goggles are designed with a slightly larger lens providing better peripheral vision. Comfort should be considered also, as some pool/competition goggles may not be comfortable to wear for prolonged periods of time. Goggles also come with a variety of lens colours designed for different situations:

Clear lenses – suited for overcast / low light days
Amber/yellow lenses – used for improved visibility in pools

Blue lenses – often used to maximise underwater visibility in the open water

Mirrored or dark lenses – used to reduce sun glare in open water swimming, and sometimes just for looks!

What’s a catch-up drill?
A popular drill for triathletes, the catch up drill is a swim drill designed to help lengthen your swim stroke and develop your front end ‘catch’, as well as allowing swimmers to work on timing of their breath, good body rotation and steady kick. The drill is similar to your normal freestyle stroke action, just with one arm waits out front until the arm arm rotates through and ‘catches up’ before the other arm starts to move. A variation and progression is ¾ catch up where your fully extended hand begins the catch when the recovering arm is 3/4 of the way recovered, becoming closer to a natural freestyle stroke.

RACING

What are the different names and race distances in triathlons?
Whether you are aiming to go long, or striving to go fast (or both!) there are plenty of races and race distances to choose from. The below are standard race distances, but variations of these can be found depending on the race location, event organiser etc.
Ironman Distance: 8km swim / 180km bike / 42.2km run

Half Ironman: 1.9km swim / 90km bike /21.1km run

ITU Long Distance: 2km swim / 80km bike / 20km run
Olympic/Standard Distance: 1.5km swim / 40km bike / 10km run
Sprint Distance: 500-750m swim / 20km bike / 5km run
Mini/Fun/Enticer: 1-300m swim / 8-10km ride / 1-3km run
There are also other variations including:
Aquathon: Swim/run
Duathlon: Run/Ride/Run
Aquabike: Swim/Bike

Do I need a triathlon specific bike to race?
No! You can most certainly use any bike you have as long as it is road worthy and has brakes. As you start out in the sport there is nothing wrong with starting with the bike you already have and you can always upgrade later. As you spend more time in the sport you may introduce clip on areo bars and then look at a time trial bike down the track. But don’t sell your road bike, as these are used over the winter months for most of your training.

I’m afraid of the open water, how can I get more comfortable?
First determine the underlying root of what is causing your anxiety/fear of the open water. Are you afraid of no bottom to stand on or walls to hold onto? Is the distance of the event scaring you? Is it the unknowns in dark murky waters? Or swimming in close proximity to others that causes you to panic? Once you are able to understand your fear, you can work on overcoming it through gradual practice and repetition in training.
If you are nervous about swimming with other people, train with a group and get comfortable with being touched and bumped. Scared of not being able to make the distance? Gradually build up the distance in training until you can complete nonstop in the pool – a good confidence booster! Anxious about no wall to rest on, no bottom to stand and no black line to follow? Practice in the pool by not touching/resting on the walls between laps. Also try closing your eyes while swimming under water and only open them to look up and sight. And make sure you practice in the open water. The more you swim in the open water, the more comfortable you will become with it. And remember it is ok to turn over onto your back, take a breather, catch your breath and calm the nerves. When you feel resettled, simply roll back over and continue.

What should I eat race morning?
This can depend on a lot of factors and can differ from athlete to athlete. Some athletes eat nothing before a race, some get up early and have a big breakfast, while others have something small just to take away the ‘hunger’ feeling. Remember your body has to digest whatever you put into your body before it can utilise it for fuel so if you fill it with a big breakfast the morning of your race, you can be left feeling sluggish and it can lead to stomach. If you fuelled correctly the days leading into your race, your glycogen stores should still be full from the night before, so you don’t have to eat a smorgasbord the morning of your race – no matter the race distance. And remember – don’t try anything new on race day. Practice in training what you plan to do on race day so you can work out what works for you.

What should I eat during a race?
If racing for less than 1.5hours – generally up to sprint distance, you will probably only need water and/or electrolytes. Anything longer than that and you will race better if you take in calories during the race. Again this is very individual, but as a general rule of thumb, aim for 40-50g of carbs per hour on the bike, and 30-40g of carbs per hour on the run. You can have a metabolic efficiency test done to calculate exactly what you burn and so therefore calculate with more certainly what is right for you and is worth doing for those racing longer distances. The majority of your calories should be consumed on the bike and for most people, liquid forms such as gels and/or carbohydrate drinks are the best as it can be harder to consume other forms such as bars while racing. But again, the amount you will need, the type of fuel and the flavours you choose are going to be trial and error, so testing in training is key. Write out a nutrition plan, test in your longer / race specific training sessions, keep note of how you feel based on what you consume and adjust accordingly.

What is bonking?
If you have ever experienced it, you know it’s not fun! Bonking (or hitting the wall) is a term used in endurance sports like triathlon, cycling and running where there is a sudden onset of fatigue and loss of energy which is brought about due to the depletion of muscle glycogen and/or blood glucose levels, along with muscle damage and fatigue. Essentially your body is going into ‘self-preservation’ mode. To continue, you will need to either slow down and/ or increase your carbohydrate intake. Good news is, you can train your body to become bonk proof through training and fuelling strategies, including becoming more fat adapted and more metabolic efficient.

Do I wear socks in a race?
Wearing socks in a race is a personal choice, so I’ll give you the pros and cons and things to consider and you can make the decision yourself.

Putting on socks takes time, so if you all for saving time, loose the socks!
Worried about blisters? Put Vaseline on rub points to stop friction
Socks will keep your feet warmer in cooler races, so consider the conditions.
Try no socks in shorter races and progress to longer races
Unsure whether no socks is for you? Practice in training and see!

It takes me forever to get out of my wetsuit, how do I get out of it quickly?
As you are running from the water to transition, start working on getting out of your wetsuit. While running, unzip your wetsuit and pull it down to your waist by the time you get to your transition area. Once at your bike, pull your wetsuit down so that it’s below your knees. Step out of one leg, and tread on the wetsuit to help pull the other leg out. You may need to use your hand to get over your ankle and off your foot. And a pro tip – before putting on your wetsuit at the start of the race, place lubricant on your legs from the knees down and arms from elbows down. This will help the wetsuit slide off easier!

How do I stop my goggles fogging up?
Firstly – to prevent them from fogging in the first place, avoid touching the lens with your fingers. All goggles come with an anti-fog film and touching them rubs this off with the oils of your skin. So if you have a new pair of goggles simply rinse with fresh water after swimming and pop back into a protective case to help them remain fog-free for as long as possible. However once they start to fog up, there are a few tips to prolong their life and allow you to see where you are going!
Spit – although not very glamourous, spit into your goggles and gently rub on the inside of the lens
Baby shampoo – leaves a tiny film on the lens to help prevent the fog

Commercial anti-fog – there are a number of brands on the marker including spays and wipes.
Rinse – if all else fails, simply rinse your face and your goggles with water before starting your swim, this will keep the fog at bay for a little while.

What cadence should I be riding on the bike?
Cadence can be affected by your physiology, bike set up, and race distance among other things. Larger athletes tend to be more efficient at a lower cadence ~70-80rpm using less oxygen for the same effort, whereas lighter riders often have more slow-twitch muscle fibres that are suited to faster spinning (90+rpm). So with this, lower cadence tends to stress the muscular system more, so more taxing on the muscles from a strength perspective, whereas higher cadence tends to stress the cardiovascular system, using more oxygen. Deciding what cadence is right for you can be trial and error – not just on how it impacts your bike performance, but just as importantly how it impacts your run off the bike. So what ultimately matters is that you train yourself to be as efficient as possible on the bike at race pace intensity so you can get off and run well off the bike.

How do I know if I’m able to use my prescription medication while racing?
Any type of medication or supplements should always be checked with ASADA – Australian Sports Anti-doping Authority. Their website provides plenty of information including a prohibited substance list for every sport, allows you to check your substances, apply for therapeutic use exemptions and provides learning and education for athletes. What you consume is your own responsibility so it is important you are educated in this area, and if unsure, always check. Including your supplements.

Sarah Grove
Triathlon Coach
Complete Per4mance Coaching

Written by Coach Sarah, as previously published in Australian Triathlete Magazine

Contact Sarah to discuss training options for you.

May 10, 2018May 10, 2018

Coach Sarah: On the challenges of being an athlete mum

“How do you find the time to train?”

“How do you fit everything in?”

“Why do you want to train so much?”

“Don’t you just want to spend that time with your little one?”

I actually wondered this myself before becoming a mum. I wondered whether I’d be able to ‘do it all’. To be able to find time to look after a little one, to work, to take care of myself, our household and on top of that, to train. I questioned whether I actually should, when the ‘right’ time to come back to training was and how much training was going to be enough.

It can be tough. At times I can be torn between my choices.

To head out on the bike, or spend that extra time with my family.

To get the sleep while I can, or squeeze a training session in.

To relax and enjoy, or to get out and work out.

There’s been times that I’ve let my little one cry longer than I’d like because I wanted to finish an interval on the trainer.

I’ve woken him up in the early hours of the morning to feed him, hoping (praying) he’d then go back to sleep so I could sneak out quietly and get a session in before he wakes for the day.

I’ve gently lifted his sleeping body out of his warm cosy bed and dragged him down to races so I could watch and support athletes.

I’ve left him with family, not because I wanted a break, but because I wanted to train.

I’ve kept him up past his bed time so I can finish a session, despite knowing he’ll be over tired and grumpy because of it.

I’ve allowed him to nap later than I ‘should’ simply so I could get some extra work done.

Does any of this mean I am doing less, or more, than what I ‘should’ be? Am I doing enough? Being enough? Giving enough?

Everyone’s journey in life is different, especially as mothers. We are all trying to find our own way, in our own way. Learning as we go, discovering, understanding. Trying to figure out what works for our own families and ourselves. What we can fit into our days and our weeks. Spreading our time and our love between those around us – but not forgetting about ourselves.

As mums, all we want is to do what’s ‘right’ for our children. But honestly, there is no right way. We’re all just doing the best that we can, with the time and the support that we have. What works for one person, or one family, doesn’t mean it’s right for the next. Just like training itself. What works for one, doesn’t mean it will work for everyone. Sometimes it’s trial and error. Sometimes it’s strict routine, other times its go with the flow. Sometimes it’s more, sometimes it’s less. It doesn’t make one right or wrong. They are just different.

But what I do know is our little man is growing up in a happy, healthy family. We are 100% there for him and would do anything for him, yet at the same time, our health and our happiness and our goals are also a priority to US. As he grows older he will become to understand what exercise and training is, that it makes us happy and keeps us healthy. He’ll be curious, and I have no doubt he will want to join in. So we’ll find a way to include him and encourage him. Looking after ourselves, training, exercising, eating healthy is what he’ll come to know. And that brings me both joy and excitement. For as much as I might ‘leave’ him to go out and train, I believe he will learn so much more because of it.

As mothers, we are hard enough on ourselves. So before you question whether we should be doing as much as we are, think about the long term benefits for not only us as mothers, but also our little ones in tow.

So don’t judge us for the choices we make, as you may not understand our family.

Don’t question if we should be training less, or training more, or not at all. For you may not understand our reasons.

Don’t doubt us for doing things different to you, or to others, as we are not you and we are not them.

Don’t criticise us for our decisions, as you may not understand the struggles, the challenges or the triumphs it takes for us to get to them.

Instead, celebrate us. Encourage us. Support us. Share the journey with us. Because you may just well be inspired by us.

We give so much of ourselves in all aspects of our lives. For 9 months we selflessly share our bodies with another tiny human being.

We go through body changes (and continue to do so), that only a mother can understand.

We nourish, nurture and soothe when no one else can. We get up early and wake in the middle of the night when all we want is sleep. We teach, we educate, we laugh, we cry. We scream in frustration, we lie down with exhaustion. We’re on call 24/7 yet don’t ask for anything in return.

So with everything that we give, everything that we do, to take an hour or two out of the day to ourselves – to train, to rest, to do whatever we choose, is not something that should be questioned. Because if we are our healthiest and happiest, our little families will be too. And if that means training, then training it is. 🙂

Being a mum, while having the ability to work, train and remain healthy is a choice. And I love that so many mums are making that choice too. For their own health, their own happiness, their own reasons. So I celebrate each and every mum out there making time for themselves.

So if you are a mum, a soon to be mum, hoping to be a mum, or a mum who has lost their sweet angel – always remember that you are enough. Your time away from your partner, husband, loved one, and little one/s isn’t lost time. It’s your time. For your own growth. For your own health, your own happiness and for your own reasons. There isn’t a right amount of time, the right time, or wrong time. It’s your time and you can use it how you choose. For you. And for your family.

Happy, Healthy Mothers Day to every special mum out there doing their thing. Xox

May 10, 2018

How to make the most of your winter season training

Don’t you just love this time of the year? Key races are complete and you are all set for some time off structured training. Did someone say social life? Yes please!

It’s the perfect time to reflect, review and reset. To look at what went right, what went wrong and what can be improved and what you would do differently.

It’s also the best time to start building a solid winter base. Base endurance is the key to having a strong racing season, no matter the distance you are training for.  Short Course athletes require a solid base so their bodies can adapt and grow and handle the intensities that will come later in their training program. Long Course athletes require a strong aerobic base to build the engine that will carry them through their training volume and more importantly, race day. A solid base also helps you become a more robust athlete, which in return helps prevent injuries, illness, inconsistency and athlete burn out.

Build your best winter base yet!

I’ve put together my 7 TOP TIPS to building your best winter base yet, ensuring you make the most of your winter season this year. Enabling you to start next season stronger, hungrier and more robust than ever and propel you into your next triathlon season!

Start fresh

A strong and robust base starts with solid rest. Every athlete needs a break from the racing season and structured training so they can repair and recharge. Ensure you have taken the time to have a few weeks off from structured training after your season/last event to rest and reset. When you feel like you have had a good mental and physical rest from structured training (this time frame can differ for each athlete), then start building structure back in a few days a week until you are ready for a fully structured program. The key is backing off enough to recover, but not so much that you completely lose fitness. So keep the body moving while it still rests.

Build back into training gradually

Sounds simple right? Yet it is often hard for athletes to grasp this concept. Building gradually into your training allows for your body to adapt to the stressors training (of any level/duration/intensity) places on the body. Base building provides a platform for building up training at a slow and safe rate, which helps decrease the likelihood of injury and burnout. Building up gradually following a carefully structured plan will ensure your body adapts, while also focusing on key fundamentals including general strength, technique and form which are essential during the base training phase.

Low intensity / Aerobic Training

“Want speed? Slow down.” – Dr Phil Maffetone.

And I couldn’t agree more! The building block of base training is low intensity aerobic training. Far too many athletes still train in the ‘grey’ zone, training with their heart rate too high to develop their aerobic system (crucial for endurance) but then on the flip side, not hard enough to illicit improvement in their Vo2Max or speed. Essentially you want to develop your aerobic capacity through low intensity / aerobic training so over time you will be able to train faster for longer.

To train your maximum aerobic function, I often  use the MAF Method as developed by Dr Phil Maffetone. In the winter/off season. The easier the better. The hard training will come. So keep reminding yourself that. Those athletes who have taken the time to build their base consistently over winter will be the athletes that will get the most consistent results for the season and are generally less prone to injury and burnout also.

Consistency

If you have a coach, you would have definitely have heard this one before. Consistency is key. The ability to string together multiple weeks and months of consistent training brings about far better (and more consistent) results at races during a season. If we compare an athlete who goes extremely hard for one or two weeks/months, but then has to have days or weeks of easier training as they recover from the hard training, then they are not building a consistently strong base. Athletes who go too hard too early are also more susceptible to illness and injury over winter, which again in turn results in inconsistent training.

Remember to rest

Just because base training doesn’t include large amounts of intensity, keep in mind that rest is still an important aspect of training during this phase. It is during the rest and recovery portion of your training that the body repairs itself, adapts and becomes stronger. So ensure your base aerobic training still factors in easier days or rest days to allow your body to adapt and come back from each session/week stronger than before. This is where a well-structured training program comes into play to gain the best results from your hard work during training.

Fuel smart

So many athletes say they train so they can eat what they like. Well I’m afraid you can’t if you want to be healthy on the inside and out, recover quicker and perform at your optimum. The base building phase is one of the less intensive phases of a training program, so it’s the perfect time to develop sound, nutritional habits and you will find you might actually lose a few kg’s (not put them on which is what most athletes tend to do over winter!). During lower-intensity training, try some of these sessions fasted. This helps condition the body to draw energy from fat stores rather than rely on constant fuelling with carbohydrates. Base training can be the perfect time to become leaner and a more efficient fat burner. So ditch the packaged foods and gels over winter and fuel with real wholesome food.

Add a ‘spike’ in your base training

There is no magic number for how long a base-building phase should last. This is very individual for each athlete and can depend on training history, lead in time to the season/key race/s etc, but generally you will see this phase last from 6-12 weeks. If you have a heart-rate monitor and/or power meter you can measure more closely on when you have built up a strong base and ready to move into the next training phase. Working with a Coach will help you achieve this optimal phase in your program. A great way to then kick your base training to the next level is through a ‘spike’ in your training. This can be through a weekly challenge or blocks such as a swim/ride/run block (ie increase mileage of one particular discipline over a given period of time to add a ‘spike’). Another great way is through training camps. Training camps are fantastic as they add a large spike in your training over a short period of time (generally 2-5 days). Training camps offer a short specific stressor to your body to propel it to the next level, provided you then follow with a specific recovery protocol post camp to recover and adapt. These spikes helps to avoid a plateau and also provides some great motivation – particularly over winter.

So no matter what distance you plan to race this coming season, make sure you are starting off with a strong base before you build into the next phase/s of your training. This approach will safeguard you against injury, keep you healthy, help your race times come down and be a more consistent athlete in the process!

Happy Base Training!
Coach Sarah

Contact Sarah to discuss training options for you.