Coach Sarah – Page 16 – Complete Per4mance Coaching

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

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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.

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.

June 16, 2018June 17, 2018

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! ☀🏝🥂

May 16, 2018

Bike Racing Over Winter – Why All Triathletes Should Give It A Go

When heading into winter or the offseason, most triathletes will sit down and review the running calendar to see which run races they will incorporate as part of their training. But how many triathletes sit down and mull over the cycling calendar to decide which bike races they will enter? Surprisingly, or not, only a small minority.

I’m not talking about your mass group/participation rides; I’m talking about actually ‘bike racing’ – where you pin on a number, line up against pure cyclists and race for placings.

This got me thinking, and I wondered why only a small number of triathletes participate in bike racing. When I delved a little deeper, I learnt that unless a triathlete comes from a cycling background, they don’t really know a great deal about the cycling community. Triathletes may feel intimidated or don’t even know where to start, so they simply don’t even bother considering it. The thought of crashing also puts many triathletes off and can be one of the reasons many triathletes are too nervous to give bike racing a go. Along with this, many triathlon coaches aren’t involved in the cycling community either, so they don’t discuss the option of including bike racing into a triathletes training program, as they too don’t know enough about the sport to add it.

If you are looking at focusing on the bike leg over winter, I’ll show you why and how to incorporate bike racing into your training mix to help you become a stronger and more skilled cyclist, so you can transform into a stronger all round triathlete.

WHY you should incorporate bike racing into your training:

1. Build your bike skills

In swimming, we practice and incorporate tumble turns into training even though we don’t need the specific skill in racing, but we know the benefits it offers. In cycling, developing, practising and incorporating bike skills is exactly the same. Traditionally triathletes are not known for their bike handling and skills. This is mainly because triathletes don’t see the need to learn these skills as we don’t use them in racing. However, the skills you develop in bike racing, just like the skills developed in open water swim events, help you to develop the necessary skills to become a better cyclist and bike handler overall. This is not only beneficial to you becoming faster but also helps for safety reasons too. Plus, the more skilled you are on the bike, the more confident you will be and the more you will be able to push yourself – whether when riding by yourself or in a faster group.

2. Race specific skills (draft legal)

Bike racing helps you develop key race specific bike skills, including drafting, bike handling, strategic racing skills and more, and the winter season is the perfect time to hone these skills against other top cyclists. It’s hard to simulate this type of racing and skills in training, so bike races, and in particular criterium racing, are the perfect way to improve these skills.

3. Provides winter motivation

If you are a fair weather rider or sometimes struggle for motivation with getting on the bike in the dark/cold winter months, then entering some bike racing events is an excellent way to get out and get your long ride done, and keep the motivation high. Just the same as entering running events over winter, bike racing allows you to stay focused, and have something to work towards during the times when triathlon races seem so far away.

4. Train and race with those stronger than you

To become better at something, you should train with those who are better than you. Most triathletes will consider themselves decent runners until they enter run events and run against pure runners. The same goes for cycling. Enter into a bike race or two, and you will soon learn that even the strongest triathlete riders will find it hard to compare to the strongest cyclists. This is a great way to challenge and push yourself against some of the strongest in their field and drive yourself to become stronger yourself.

5. Changing your training stimulus

If you have been training and racing for a few years, you will probably find you go through a similar winter season year after year. Long aerobic and hilly rides, building up the duration or the elevation over the months, but essentially the same (or very similar) training stimulus each year is rolled out. There’s a great saying: “If you always do what you’ve always done, you will always get what you’ve always got.” Bike racing incorporates a great mix of different training stimulus on the body’s energy systems – aerobic (sitting in the bunch), threshold (chasing a pack), VO2 (holding off a chase) strength (hills), power (sprinting to the finish). And just like any other event/race, it’s hard to simulate these top efforts in training, and so racing can give you that extra five to 10 percent you may be looking for. Changing up your training and including a different stimulus such as bike racing can provide you with the stimulus your training may just be looking for.

6. It’s safer than you think

Yes, there are crashes in races, and you may see them happen, but it doesn’t mean you will be involved in one. I’ve raced for three years and haven’t had one crash. In general, crashes happen because an athlete takes too big of a risk (and it doesn’t come off), or because an athlete stops concentrating or isn’t aware of the other athletes. This can all happen in training too. If you’re scared of crashing, my advice is to race to your ability, know your limits, and develop the skills and confidence over time. And again, just like in swimming, position yourself in a pack where you feel comfortable. In bike racing, if you are not confident, the worst place you can sit is in the middle of the pack. So, start off by learning from the peloton on the back or side of the pack, and get a feel for the other riders and gain your confidence. Then make your way into the pack, taking turns and making moves. For my first few races, all I did was sit on the back, watch and learn. This was the best thing I could ever do to learn and stay safe!

7. Keeping it fun

If you feel like you have started to lose your mojo on the bike, or training in general, changing things up can be a breath of fresh air. Having a new and different focus over winter can help to bring back your motivation and throwing in some bike racing may just be the catalyst you need!

HOW to include bike racing into your training:

Have I convinced you yet, to give bike racing a go this winter? Awesome! Here are some key things to get you started:

1. Equipment: You will need a road bike – tri bikes are illegal in road races.

2. Watch and learn: Head down to a local race to first watch a race in action. Watch how the experienced riders navigate the peloton, the lines they take, how they spend their time and energy in a pack, and how they set themselves up for attacks or the finish line sprint. Watching and learning can be one of the best ways to learn from the best.

3. Join a cycling Club: The cycling culture and club support are fantastic, so I suggest simply finding a club close to you and enquiring with them. A list of clubs is available from your state cycling body (i.e., Cycling Victoria). Clubs are fantastic at supporting those new to the sport and can provide you with plenty of guidance and information on getting started. Note: most Clubs will have a small annual fee to join.

4. Have the basic skills: Even though you will use racing to develop your bike skills, it is still important that you are competent and comfortable on local group/training rides first. Basic bike skills that you will need include not only having base fitness/endurance but also base bike handling skills, knowledge of pack etiquette, knowing how to draft and corner, and having rider/situational awareness – these are all essential to riding safely. In bike racing (and pack riding in general) you want smooth movements rather than sudden changes. You also want to hold a constant line through corners. If you are unsure whether your skills are up to scratch, most local cycling clubs offer bike skills courses and trials before entering a race.

5. Get your insurance: Just like Triathlon Australia, Cycling Australia requires you to hold a license for insurance purposes to race. A great way to ‘try before you buy’ is purchasing a three-race license so you can try out a few races before signing up to an annual Cycling Australia Membership.

6. Choose your event/s: There are a number of different types of bike racing including road races, criteriums, time trials and two to three-day tours, all of which are an excellent way to improve your skills, strength and performance on the bike. A time trial is an easy one to start with, and you may want to gravitate towards this, but really they are more like a triathlon than a bike race. Criteriums only happen over the summer season, so in winter, road races are a great place to start. Start by choosing road races on courses that are less technical until you build up your confidence. Find out what races are on in your area/state by contacting the state cycling body (Cycling Australia).

7. Find your grade: Most races are graded A, B, C, D, etc., with grade A being the strongest, and cyclists are graded accordingly, based on previous races. If this is going to be your first bike race start in a lower grade and ease yourself into racing – you can always move up once you gain your confidence. There is nothing worse than entering a grade above your ability and getting dropped by the bunch in the first five minutes and finding yourself riding by yourself for the rest of the race.

8. Give it a go: Once you have done your research, it’s simply about biting the bullet, entering and giving it a go!

As you sit down over winter and plan your season, throw up the idea of incorporating bike racing into your training mix. Then watch as your bike strength and endurance improves along with your enjoyment!

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

Contact Sarah to discuss training options for you.

May 14, 2018May 28, 2018

Malcolm McCleod: From obesity to Ironman!

4 years ago, this father from country Victoria was in the depths of obesity. Overweight and unhealthy he realised he needed to turn his life around. His journey from obesity to getting himself to the start line of his first Ironman is a remarkable one. But it certainly wasn’t all smooth sailing. No journey ever is. Just moments before the start of his first Ironman, he found himself slumped in a corner, a grown man in tears…..

Mals journey is a powerful one, and I commend him for sharing his story….

CPC: Who is Malcolm McLeod?

Mal: I’m a 38 year old Father of two, and currant Foster father of 9 children. (no that’s not a typo!) 🙂

4 years ago I got to the point I was 165kgs (that’s no typo either!) I was over weight and both parents had type 1 or 2 diabetes. I knew had to do something about my weight. So the journey began then and there. I bought a cheap mountain bike and started riding it around the roads. I can still remember the first day when I struggled to ride 2.5 kms! Fast forward just a few shorts years and I now ride 500 plus kms per week!

Outside of that, I am a ruminant nutritionist (google it) 😉 and Genesis by trade, working with a stockfeed company in Northern Victoria and Western Victoria.

CPC: When did you decide you wanted to do an Ironman? And why Ironman Australia (Port Macquarie)?

Mal: After running my first marathon at Melbourne Marathon 2017, I realised I could do an Ironman. (I was under no illusions on how tough it was going to be though) The reason for Port Macquarie – it was as simple as it was the next Ironman I could get too! Plus I didn’t have to fly. 🙂 I only booked in an paid for the race 8 weeks out though, but there was no question, I was going to get to that start line.

CPC: Your family is larger and busier than most, how does the family dynamics come into play and did you have concerns that you wouldn’t be able to make everything work?

Mal: Yes we have a large family with lots of challenges within that, but by setting a great example, and showing the importance of work ethic is so beneficial for the kids. Our daughter and my wife also do a lot of exercise as well, so it’s a team effort. And overall – you just make it work, for us, my training and racing is part of the ‘family’ now. Our Daughter Majella came to the USA last year with me when I competed in the 70.3 World Championship and now at Port Mac and she also competes in Triathlons as well, so it’s great to see her take up the sport too.

CPC: What gets you out of bed in the morning to train, day in day out?

Mal: I was 165kgs 1328 days ago I never ever want to get back to that point. That in itself is a huge motivator for me. I also love chasing numbers. In 2016 alone, I rode 27,500kms. In 2017, 28,230kms and this years I’m on track to ride another 27,000kms plus this year. It may seem excessive to some, but I have my own motivations. It’s certainly not for everyone, but cycling and training is a big outlet for me.

CPC: You didn’t have a coach before starting with CPC in December last year, how much of a change did bringing a coach into the fold make to your training and performance during that time?

Mal: Before coaching, I just exercised very day with no structure as long as I rode a minimum of 500 kms a week and ran a little and swim a little that’s all I did. Once I started on a program with Sarah, all of a sudden I had an even greater purpose and I thrive off numbers and reviewing my training and data. Even though I might ‘annoy’ her by throwing in some unscheduled sessions or unplanned bike races, the numbers don’t lie. I thought I was going alright before, but since starting in December, every month I just keep getting stronger and stronger. My cycling has continued to improve, I started podium and winning bike races, I won my first League Best and Fairest in Cricket, I’ve dropped more weight. The numbers just keep on coming and I love it.

CPC: You raced Challenge Melbourne 2 weeks out from your first Ironman. Some said to you this was too close to race, but you proved that for YOU it was exactly the right decision. Why did you and Coach Sarah decide to race and how did your race at Challenge pan out?

Mal: There was soo much negative comments about me racing Challenge Melbourne. But Sarah and I believe that my body is more like diesel motor that loves lots of work and doesn’t get going that quickly off a cold start. I also live in the country, so don’t get a chance to swim in the open water very often at all, so this was a good chance to practise the swim and put together our race and nutrition planning. Plus we believed it would mentally be god for me. And it was! I had an awesome race, and so went into Port Macquarie with a huge mental boost – coming off a near 30min Personal best in the Half Ironman.

CPC: So less than two weeks later you were on the road to Port Macquarie. What thoughts went through your mind during the long drive?

I can do this! I had a huge PB behind me, the right type of training for me. We’d done the work and the preparation including specific bike training over the past three months between Bright in the North East and Adelaide. Echuca (where I live) barely has a bump in the road that you can call a hill, so we went looking for short very sharp climbs like Old Coach house drive in Adelaide where there areclimbs like 1-3kms with pinches of 20-23% climbs. This made climbing Mathew Flinders drive on race day much easier!

CPC: Race day finally arrives and you have your daughter Majella there supporting, how special was that for you and for her?

Mal: Great question. The lead up to the race, I wasn’t that great in my mind. Nothing to do with an Ironman or training or being tired, more my own struggles in my own mind.

Having Majella there was amazing, but she doesn’t enjoy getting up too early (teenagers for you!) 😉 so I actually headed to the race by myself. This was a little daunting being in my own head heading down to the race by myself. It was at this point I really missed not having Veronica (my wife) there with me. Her support is immensely beneficial and means so much to me and especially for my head and my heart.

CPC: SO – talk us through your first Ironman. The good. The bad. and the ugly.

Mal: Suffering from mild depression the day before the race I was actually at a point I was going to pull out of the race. I was that close. So I decided to run Park Run Port Macquarie that morning before the race – even though I knew it wasn’t on the program. I knew for me – in my mind, it was what I needed there and then. This turned my day around and I then got myself and my gear together to check in and it was then just one more sleep until race day!

Race morning started off pretty rough. I left our accommodation by myself about 4:50am, with Majella to head down later.

When I got to Transition little things weren’t right. My tyre was flat, and it was enough to set me off. I ended up in a corner, in tears talking to Veronica on the phone. I hit another real low point, I was ready to pull out before I even started.

With the help of Veronica, we were able to pull myself out of the situation, and I pulled myself together and I finally got ready for the race. If you knew the battles in my own head, then you will totally appreciate this milestone.

I swam really well, I was happy with my time. And pretty much bang on what Coach Sarah and I predicted.

Into transition and I completely changed out of my wetsuit and tri suit into my normal bike riding gear and away I went. The first lap on the bike went really well. The second lap at 105km mark I hit a small wall until I started eating bananas at the 127km mark, where I was feeling better again. A nice remember on how important nutrition is, and to have back up plans. 🙂

My time on the bike was slower than what I wanted, but with the rough road surface and for slower going. Good news was, I felt totally fine and prepared on the hills.

Into T2, I once again got fully changed out of my riding gear to my running gear (For a person that chafs a lot this was a brilliant idea from the Coach!) I wore a long sleeve top for the run, which meant I was a little hot for the first few kms of the marathon, but it was great later on when the weather cooled down heading into the night.

I finished the marathon off very strong and I was super happy with the final result! (a marathon PB!)

Overall result:
Swim: 1:26.14
Bike: 5:50.56
Run: 5:23.06
Overall: 12:50.10 🙂

CPC: And the inevitable question everyone asks – would you do another one?

Mal: Yes I will do another one but it will be chosen on a fast course meaning either Busselton or Brazil. But in the short term I would actually like to tackle a few more Half Ironmans in the chase of another World 70.3 Ironman race!

CPC: Any words of wisdom for others who want to tackle an Ironman ?

Mal: Listen to your coach. But also listen too your body and mind. We aren’t all the same so we need coaches who are open minded to coach and support in a manner that aims to improve performance, but also happiness a long the way. Because what’s the point of being fast but unhappy? 😉

What a journey and what an Ironman story Mal, you have come such a long way in what really is such a short time. You are an amazing inspiration to your family and to those around you. You may not do things how everyone else chooses, but only you can write your own story, and you are doing just that. Huge kudos to you for re-writing your story.

~ ~ ~~ ~ ~ ~~ ~ ~ ~
If you would like to learn more about how we can help you achieve your goals, 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