Tag: ironman

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IN FOCUS: Ironman Cairns

CPC: Firstly congratulations, Caroline Houston YOU ARE AN IRONMAN!! How does it feel? 

CAROLINE:
Coming down that chute I was so stoked – I forgot to do anything coming over the line, so no special pics there !

I am happy with how I stuck to what I needed to do to prepare, which I don’t think was very sociable sometimes, and gave me some hard decisions, but it really gave me confidence (once I got out there) that I was fully prepared. But I seriously did not believe that until I was on the course, prior to that I was sick with worry (and still not very sociable!)
CPC: It’s a tough game this Ironman business that’s for sure and can bring out deep rooted insecurities and fears. But… for now, let’s take a few steps back, you started your coaching / training with CPC mid 2018 ahead of your preparation for the Standard Distance worlds. You were really looking forward to the experience, but unfortunately race day you had an unfortunate accident and crashed – but even that couldn’t stop you finishing! It did however stop you in your tracks for your attempt at Busselton 2019 with a shoulder injury. Talk us through that.

CAROLINE: 
Yes, I was happy to finally be on a supported track as I had wafted around trying to do a ‘self program’ & was getting very dissatisfied with lack of progress/direction.

Worlds:  lesson here,
1) this was the only corner I didn’t recon thoroughly prior to racing,
2) plus, I went into it too hard as I was trying to make up ground, braked hard (right hand corner & I am worse that side) & the wheel went from underneath me. I knew I had done damage – I got up & yelled at this guy not to touch me (otherwise I would be disqualified) & he said he was an official, so it was OK but as I could move my arm I figured nothing broken and I should just finish. From here, I then worked out I had no lower gears, only big chain ring and I was a bit concerned with a short sharp hill on 2nd lap, also, being on the drops was a bit painful. Then both running in with the bike and the pull on my shoulder was painful on the run, I was always going to finish (this is the Worlds!) , just maybe not in good shape.

CPC: so post race you actually had to have shoulder surgery, spent approx. 8 weeks off training (incl. 4 weeks in a sling) and 14 weeks out of the pool, but worked diligently on your rehab. How hard was it though coming back to full health after your surgery? How did your coach and physio / medical team help you work through that process?

CAROLINE:
This phase was a very controlled & prescribed section. I was on the bike (WT & Indoor classes) as early as possible (in a sling) as I figured I could monopolise on that period to build up my bike strength. Injuries can be an opportunity!

Honestly, my physio & coach worked hand in hand to both strengthen & control me through this phase (which was quite long). One thing I found was, I needed to communicate avidly  to both of those experts in order to get the best outcome. No comment from me – no comment from them , because there were no details – absolutely, categorically, tell them the smallest changes / concerns (eg. something going on in this calf – which turns out to be a stress on the perineal, easily fixed by some rehab) So having a team around ou is super important and helped me get to the start line of my Ironman that’s for you – I could not have done it without them.

CPC: when did it get to that moment in your training when you thought ‘yes I can really do this’! (Ironman) ? 

CAROLINE: I am forever mindful that it’s a huge ask of the body, and, there are so many things that can get in the way/go wrong. When I reached the taper period I added up the training & prep and thought I should be able to do this, and the confidence in my preparation grew, so I was OK to put myself out there, but I think it was only when I was out on the course & gauging how I was feeling, that I actually finally allowed myself to truly believe. 

CPC: Once you landed in Cairns / Port Douglas and checked out the course, what went through your mind? And how did you manage any self doubt that started to creep in on race week?

CAROLINE: Hah ! Thanks to Geoff for getting me in the water at Palm Cove at least 3 times. The more we went in the water, the more comfortable I felt, but I was mindful that I am not strong in the water and if these were race day conditions, I was not likely to make the cutoff and was not sure how I would manage that heartbreak. But for me, it was about being as prepared as possible to help allieviate those doubts, and that included putting myself in situations and exposing myself to conditions I didn’t feel super comfortable about, because you can get anything come race day.

CPC: Despite that, conditions on race day turned out not too bad, soooo, talk us through your race? We want to know how it unfolded! How were the nerves on race morning? What did you find the toughest? How did you keep focused? 

CAROLINE:
I knew I would be almost unable to talk on race morning & we had made the decision to take the buses so I was not having an apoplexy about being late – good move. Checked the bike, heard the usual explosion of a tyre in transition and glad it wasn’t me ! Frantically looked for Sharon starting in the 70.3 and off she went effortlessly into the froth.

Swim: I had been nervous all week and on the morning, luckily for me the water was calmer. So, I figured I had a chance. I was with my friend Michelle (7 time Ironwoman) going into the water, and she was boldly pushing us forward. Once out there, I think I could even see her in the water near me – good news, I was not completely at the back!  Reaching the yellow buoy I knew this was about ¼ of the way but couldn’t see Michelle & figured she was way ahead, it didn’t feel as strong a current against us as it had on the leadup days, but I was getting nowhere fast. So much so, I checked my watch at the 2nd pink buoy (hoping it was 50 mins, but it was actually more like 60 ). Trying not to feel deflated I plodded on hoping for a bit of current to bring me in. For a while there I looked around & figured that the circling rubber duckies meant that I was the last one out there, couldn’t see anyone either. I got into a bit of rhythm & thought maybe I would try breathing on the left as on my right it was very sunny plus into the chop. Turns out that was a bad move, I became a bit dizzy doing that, and went back to 1in4 on the right. Bit tricky spotting the last buoys as the swell seemed bigger in the last few hundred metres. BUT all in all, I got through for me – what is the toughest leg.

Bike: running (trotting) out of transition after my complete wardrobe change, I was hanging onto all the food I had in my back pockets – reckon I could have fed a few of us ! (I watched a video of me getting on my bike – it’s hilarious, it’s as if I am in slo-mo!)

I spent a lot of time thinking about Sarah’s advice to always be pedalling – make the most of the downhills, so we could hit that 27kph average. I was a bit nervous going hard down hills and concentrated to stay alert, and thanks to Geoff for painstaking going over every metre of the bike course (in the car) prior, to be as best prepared as possible – pot holes, wind etc. The scenery was amazing, and, when you are ‘up the back’ there’s quite a bit of open road with not too many athletes so plenty of space to view.

I had slightly misjudged the last 30k’s by not having enough personal landmarks to help me ‘clock’ where I was, so the last part of the ride was a bit of a slog, especially as my expectations of times kept slipping past, and, by this time, me & the saddle were not friends. So I was happy to pass the bike onto volunteers and start to tackle the last leg.

Run:  What a relief to get here with no mechanicals & in one piece !  I set out with a renewed energy but brought myself straight back to sticking to the plan and not going out too hard – a long way to go yet. I was at first very deflated as the pace is very slow but I knew I had to do it to get there, also, some ‘empty gut’ issues were starting and I didn’t want to suffer from that again so started sucking on Clif Bloks as a way to get at least something in. I spent a lot of time thinking about the course and how many k’s I was at as I couldn’t really see my watch, and, I don’t think I had turned it on properly as it kept beeping at me. Once 1.5 laps in, I was a bit more settled and just stuck to the pace, sucked on a bit of water melon and the Blocks & it was starting to go OK, I just wanted to finish ! With 2k’s to go I decided to go as fast as I was capable of at that point & storm home. Stoked coming down the chute!  What a wave of emotions!

CPC: Hearing an athletes race story always gives me goosebumbs!  For most athletes doing their first Ironman (well technically your second after the shortened Busso in 2017), I try not to focus too much on the time outcome, but more the experience and having a consistent and well-rounded race. How do you feel you went in this regard? 

CAROLINE: I was certainly so much better prepared for this race than Busso, I had really put in the training, to achieve realistic goals. I was thinking about it when I was on the bike, I felt confident that I had the prep behind me for all disciplines.

CPC: and the bonus – you nailed the race and came away with not only a fantastic experience, but a race result that reflected all you hard work – PLUS A PODIUM FINISH! Full results here

CPC: So  what would you say is a highlight (or highlights!) is/are from your Ironman experience? What will stay with you forever? 

CAROLINE:
My strength at the end – I had energy left for the last 2 kms and I pushed hard to the finish & enjoyed the finishing chute experience ! It really was a little surreal, and awesome, and hard, and incredible all in one!

CPC: any wise words for other mature athletes thinking of taking on the goal of Ironman later in life? 

CAROLINE: 
Don’t think of the end-game if you have a big goal in mind. Break it down, with your coach, and it is all achievable. Be patient and it is possible 😊

CPC: Wise words!
I always finish with this question…. so – what’s next for Caroline Houston? Would there be another Ironman on the cards one day?…. 😁

CAROLINE: 
Oh wow – right now, I feel like all the stars were aligned for me, I did the best I could do on the day, I had all the training under the belt, plus, the weather was good to us, so if I went in search of a better performance time wise I could be in for a tough challenge.  Not sure I need to go there again, I need to sit back for a while, I might do shorter racing for the time being – I just don’t want to assume shorter = easier, because it is not!

CPC: anything else you would like to add / people to thank? 

CAROLINE:
Gosh, this was a team effort !  A huge thanks to this team 😊

Coach Sarah: honest & upfront, & able to gauge me as an individual to probe questions and help me through with a ‘fitted’  program

Hubby Geoff: for putting up with me hardly being around, being with me in the open water no matter how slow I was

Friend & training partner Sharon: constant encouragement, great friend & being that arse for me to chase (she’s a very good rider)

Friend & S&C Coach Kerryn: constant support, strength training & sounding board to unload to

Steve: physio from Lakeside Sports Medicine Centre, who helped me set my expectations, & used needles & painful massage to keep me on track. 🙂

My employer, Mondelez: for being flexible with my hours

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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

~ ~ ~~ ~ ~ ~~ ~ ~ ~
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.

 

 

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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.  

photo credit: witsup.com

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

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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.

 

 

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IRONMAN CAIRNS Nekite Krog: Unfinished business

CPC: You didn’t get the chance to finish what you started at Ironman Busselton in December 2017, what made you decide you wanted to have another crack at an Ironman? 

Nekite: It was the worse feeling ever to have worked so hard to get to the start at Busso, physically and mentally I put in the hours I did the training, I was ready to take this IM on. 3 days before race day I got bronchitis, not ideal, but I was still determined to do this. Race day came and I was nervous as hell but calmed the nerves, did my warm up then saw the 70.3 athletes get out of the water. My heart sunk. The swim was cancelled… the first swim that I actually looked forward to. Damn sharks! The disappointment was written all over my face. I was still determined to do this, even though it wasn’t going to be a true Ironman. But it was like the day was set and nothing went to plan. I got too excited and went out waaay to hard. I lost my nutrition 10min into the ride. Bronchitis combined with the 37C heat and smoke from the bush fires made it so difficult to breath which brought on anxiety and panic attacks. I then also started to get immense pain in my feet through the ride. It was the first bike that I thought there is no way I am finishing this. I finally got to bike dismount a bit delirious and stumbled to the change tent where the medic checked me and called off my run. The disappointment was indescribable. I felt like a failure, like I gave up. The feeling of defeat didn’t sit well with me. I needed to hear those words in the finishing chute!   

I had unfinished business! 

The disappointment took a while to digest, but I still knew deep down I needed to hear those words called out to me.  Eventually I decided Cairns is going to be my come back race! I struggled to get back into training. I needed help! In searching for a training group or coach a friend told me about Complete Per4mance Coaching. 10 weeks out from race day I finally made the call, fingers crossed that Sarah had space for one more challenge. 😉 I knew the lead up to race day was very tight and wasn’t quite sure how it was going to be possible to get myself ready to tackle that 3.8km swim 180km bike and holy moly then a bloody marathon. Sarah reassured me that is tight but definitely possible. So 10 weeks out and it was on…

 

CPC: Your prep was short and you had quite a few challenges thrown at you, were there times that you didn’t think you could do this? 

There were definitely moments during the build to IM Cairns that I had serious doubts. I thought there is just not enough time, I kept comparing my prep against the build for IM Busselton. I had 8 weeks more to train for Busso than Cairns! And to throw another challenge into the mix, my sister’s wedding was in South Africa 3 weeks before the race, and my dear mother was diagnosed with stage 3 aggressive breast cancer just weeks before the race. I went back home for my sister’s wedding and to be with my family through this challenging time. After an extremely emotional two weeks I arrived back in Melbourne. I struggled with jet lag and missed my family. I felt guilty for not being home with my mother, I felt guilty for missing training sessions, when I trained I felt guilty for spending so much time training. My emotions were all over the place! At times it was tough to keep going, there were days that I just wanted to sleep, I was so exhausted emotionally and physically. I considered changing from IM to the 70.3, but that felt like me giving up. I thought of the battle that my mother is fighting so bravely, without complaining and with such a positive attitude. I then decided that I am finishing this for her, I am going to fight and win this battle like she is fighting and going to win her battle. I will cross that finish line for her! I knew I had to work on my mental game, work on my patience and with words of wisdom from coach Sarah, realised that I will have to realign my goals. The aim was just to move forward slow and steady and cross the finish line with a smile! And I did! Oh what a feeling!

 

CPC: Given your short prep, and the challenges, other than sheer determination, what helped you get you not only to the start line, but ultimately to the finish line? 

It is so important to trust in and have confidence in your coach and the program/process! You trust someone to guide you trough this massive journey and rollercoaster ride. It made a massive difference to have coach Sarah in my corner, constantly updating my program and adjusting my training to my schedule, travel, head space etc. Sarah provided words of encouragement and motivation, always being reassurance that I can do this that we trained enough to finish this.  She was patient and encouraging and provided a great program that was tailored to me, my situation, my abilities and the goal at hand. It was very important to trust in Sarah, to trust in the program and the approach. It was very different to the way I trained prior to joining CPC. What really helped my trust in Sarah and the program was all the information Sarah provided. Not just telling me to do something, but explaining why, providing articles to explain why. It made more sense. We had a plan and structure / framework but the weekly program changed to adapt to my schedule. Sarah understands that life happens and that training needs to fit in around life. There are times that training takes priority, but ultimately we as amateurs need to fit training in around work and life in general. Sarah was there every step of the way and ultimately guided me across the finish-line.  

 

CPC: So tell us how did your day to ‘finish business’ pan out? 

The 3.8km swim – oh how we love to hate that swim! It was a tough swim, very choppy and I think I swallowed my body weight in very dirty water. I was so relieved to get it out of the way and hop on my bike!

The 180km bike – bloody LOVED it!! Few climbs and the last 30km was brutal, but I was in my element! It was such a fun and beautiful bike coarse all along the coast and through the tropical rainforest. How lucky am I! The plan was to keep it breezy on the bike, keep the pressure, but not over work the legs and spare them for that marathon. I enjoyed every moment of the ride!

The 42.2km run – OMG I knew it was going to be a veery long slow run and the aim was just to move forward, slowly making my way to that Finish line, but there where times where the finish line seemed soooooo far away! It was brutal, with gut a bit upset, my back in a spasm and muscles aching, I tried to keep smiling and use the amazing energy of the crowd and support to just move forward. 1km out, the end was in sight! Running down that finish shoot supporters cheering, music pumping the energy was amazing! Then that Finish line and those 5 words I have been waiting for fighting for … Nekite YOU ARE AN IRONMAN! I did it! I bloody did it! What a feeling!

What a journey it has been, but I finally crossed that Finish line…I AM AN IRONMAN!💪🏻

That moment would not have been possible without the love and support along the way and on race day!

Big thanks to my training buddy Megan, I am so lucky to have shared this experience with you! You have made the journey so much more enjoyable and have kept me going when I really questioned WTF we are doing! Congratulations with your smashing time!!! 11:49:35!! You ran your heart out! WOW what an accomplishment!

My coach through this journey, Coach Sarah thank you for your patience, motivation, words of wisdom and for guiding me to the Finish line! Loved training with you!

To my amazing support crew Marinda Meyer and Andries Meyer I have no words! Thank you so much for all your support! Thank you for sharing this moment with me! You calmed my nerves, lifted my spirits and carried me through to the finish line! I love you so much! I am the luckiest to have you as my friends!

Family and friends thank you so much for all your love and support through this! 💗😘💗

Thank you for all the support and good luck and congratulations messages and calls, I truly appreciate each and every one of you.

Now for some much needed R&R! Bring it on! ☀🏝🥂

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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 

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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.

 

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10 Top Tips for every Triathlete

Every athlete wants to make the most of their training. And as a Coach, I program each athlete differently according to their strengths, areas for improvements, goals, time restraints and commitments. But when most athletes think about making improvements and becoming a better athlete, they immediately think about how they can fit more training into their week, or how much harder they can push in a session. But other than simply training more, there are lots of ways athletes can improve without having to log extra ‘training miles’. So if you want to better your performance, these tips can be used for every athlete – no matter your time in the sport, your focus or your goals.

  1. Do 3 things in your day that will benefit you as an athlete.
    I once read this tip from Ironman World Champion Pete Jacobs. He had a list of 3 things that he would tick off each day to improve his performance, and I’ve been using this myself and with a number of my athletes since. This doesn’t mean you have to train 3 times a day, it means finding a balance and combination of training, stretching, rolling, mindfulness, meditation, eating healthy, massage, sleep –all of which should play a part in a sound training program. The thing I love most about this is, on days that are ‘recovery’ days or easier training days, you can still do three things that will benefit your training. So for those athletes who dread recovery days for ‘fear’ of losing fitness/form, you can now look forward to them – knowing that they are improving your performance. The key to this is finding the right combination at the right time – and this often means listening intuitively to your body and understanding what it needs.  So choose your 3 things each day wisely, and commit to them, consistently.
  2. Set value driven goals.
    We hear it all the time. Have goals, set goals, work towards your goals…Most athletes have ‘goals per-se’, but what a lot of athletes are missing are the key values behind those goals. Knowing and understanding why you set them, what drives you, what motivates you and what steps you will put in place to reach them. Setting value driven goals will provide you with structure and motivation which will help ensure consistency – even during winter, which will equate to continual improvement. If you are unsure on how to set value driven goals, chat to a Coach or a mentor.
  3. Follow a training program.
    Athletes will benefit and improve by following a training program that has structure, periodisation and specificity. Even better than simply following a structured training program, is following a personalised program written specifically for you. A program that takes into account your work load, family time, downtime, strengths, weaknesses, drivers and goals. Without a structured program, we often see athletes over-train (as they are trying to keep up with others) or under recover (as they think more training is better) which over time can lead to injury or burn out. A structured program will ensure continual improvements as well as longevity in the sport.
  4. Ask questions.
    Don’t just do as your Coach says. Ask why so you begin to understand the how’s and why’s of your program and the purpose of each session. Ask things like ‘what purpose does this session have?’, ‘what benefit will this session provide?’, ‘how will this improve my weakness?’ ‘What area of technique should I focus on’. Knowing and understanding your program will allow you to become a more knowledgeable athlete, you will understand the purpose of each session/week, which in turn will allow you to focus on the purpose (rather than just training for training’s sake) and you will have a better vision of how this works in with your goals, training and racing.
  5. Fuel your body correctly.
    Nutrition is a HUGE part of becoming a stronger, healthier and ultimately better athlete. As a Coach, I hear far too often athletes saying ‘I do triathlon so I can eat what I like’. It is these athletes that generally have the mentality of more training is better too. As much as this is okay if performance or your health isn’t a priority, BUT if you want to become a better athlete then it’s time to start fuelling your body correctly.  Your body will only function as well as the food you fuel it with. High processed foods such as cereals, breads, cakes, biscuits, and many sports drinks are calorie dense with very little nutrients, not aiding in your performance or your recovery. The problem with our sport though is the message that is being sold and marketed to athletes.
    You should be fuelling your body with real whole foods, (not processed carbohydrates and sugar), which include a balance of good carbohydrates, good fats, and protein – and plenty of veg! You will feel better and your body will respond and recover quicker. To help understand your nutrition better and your individual nutritional requirements, I recommend seeing a Sports Nutritionist or Naturopath who can formulate a plan specific for you. One of the best investments you will make in your training and health.   
  6. Sleep!
    Never underestimate the importance of sleep. This is the time when your body repairs damaged muscles, restores optimal hormone balance, aids mental recovery and overall health and well-being. If you find you can’t get enough sleep during the week, use your weekends to catch up, or if you are lucky enough, take a nap during the day. But if you are compromising sleep for your favourite TV show, or up late on Facebook, then ask yourself – is this helping you to become a better athlete? Is it helping you towards your goals? If not, then reassess how you spend your time. Why not record your TV show and catch up on the weekend? Sleep is such an important part of recovery and therefore performance, it should be high on the priority list (well above Facebook stalking!)
  7. Go slow to go fast.
    Far too many athletes are training at too high intensity on easy sessions, and not high enough intensity on hard sessions. If you really want to improve, then ensure you listen to your coach and follow your program and go easy when it says to. (and if your program doesn’t give you easy/aerobic sessions, ask why!) Not only does this allow your body to adapt and grow, it helps build the foundations so you can go hard when you ask your body to. The method that I use with athletes successfully is the MAF Heart Rate Method. There is loads of information on this method online if you want to learn more.
  8. Listen to your body.
    Not every day will be a great training day. Some days you head out for a hard interval session and your body just doesn’t want to respond. You’re unable to hit the times you know you can, your legs feel heavy and your body is generally fatigued. This is the time you need to listen to your body and understand whether it is best to continue with the session, or change it to a recovery session instead. If the purpose of the session was to build top end speed, and you aren’t hitting the times/intensities, then maybe that’s the perfect time to switch to an aerobic or recovery session. You still get training adaption, but you are allowing your body to recover so it doesn’t transfer into the next session and the one after that. Remember our bodies aren’t machines. Athletes who tap into their intuition and understand their bodies will ultimately become better athletes as they manage a more consistent training base. Successful athlete’s don’t just train for the sake of training, every session has a purpose – even when that purpose may change for the greater good of the overall training plan.
  9. Stay focused & leave your ego at the door.
    When you are in a session and training, ensure you are focused on the task at hand. Think about what you are doing and have a goal/purpose for the session. It’s easy to let the mind wonder onto how much work you have to do for the day, or what you are going to have for dinner. I also see athletes lose focus in a way that they start focusing on what others are doing.  A good example of this is when an athlete heads out for an easy run or ride, but is then passed by another runner/cyclist, ego gets in the way, they loose focus of the purpose of their session (easy recovery/aerobic) and they start ‘racing’ someone else. Most of us are guilty of this. So know the purpose of the session and stay focused on it, and leave your ego at the door!
  10. Control the controllable’s.
    Don’t get caught up in things that you can’t control – such as your competitors, the weather, course change, training partners etc. These will only cause you to loose sight of what you set out to achieve. Don’t loose sleep or stress over what you can’t control. That’s one of the biggest mistakes athletes can make. If you can’t control it – then you are wasting energy thinking about it. So stay focused on what you can control (such as your own goals, your training, your health), accept the uncontrollable’s and simply move around them.

Add these steps into your daily/weekly routine and you will find yourself well on the way to becoming a better athlete without any additional training.

Coach Sarah

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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.

 

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