ironman coaching – Page 2 – Complete Per4mance Coaching

July 2, 2019July 2, 2019

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 2^nd 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 2^nd 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

May 10, 2019May 10, 2019

IN FOCUS: Nailing your first Ironman!

When an athlete comes to you with the goal of tackling their first Ironman, you know you are in for exciting and rewarding ride. Every race, no matter the distance and no matter the goal are as important as the next, but there is just something about Ironman / endurance racing. Something that lights a fire deep in your belly (of coach and athlete!), it creates a higher learning, a commitment to the work load, a dedication above what an athlete often believes is even possible until they actually complete it.

As a Coach you really start to get a deep understanding of your athlete. Conversations form around family and how important they are to the journey, the significance of such a race, the impact it has emotionally and what is required to undertake such a feat. And always along the way for the athlete, its about learning. What makes them tick, what their default is when the going gets tough, what they revert to and think about over long lonely rides….

The Ironman journey is far more than swim bike run, it’s a journey that takes on a life of its own, and when an athlete goes through an Ironman journey, they come out the other side not only a stronger and more resilient athlete, but more appreciative of the human body, understanding of the importance of mindset, of recovery, of becoming in tune with their own physical, emotional and spiritual self. Ironman is not just a race….

Some will never understand why others choose to put their body through such grueling and time consuming training “Why would anyone want to do that?” Why put yourself through the hours of training? Why choose to sacrifice sleep or nights out in favour of the lure of a race? Why? No one can ever really answer those questions apart from athletes themselves. Everyone has their own reasons…

So we sat down with athlete Scott Salmon who recently completed his first Ironman at Ironman Australia – Port Macquarie. We find out what his experience was like, what kept him pushing, what he found the toughest, and how he crossed the finishing line feeling like a ‘million bucks’!

CPC: Firstly congratulations, Scott Salmon YOU ARE AN IRONMAN!! How does it feel?

SCOTT: The Ironman race experience was absolutely amazing! Definitely up there with the other highlights of my life. It was far more than I could have ever imagined. I hope this is not arrogance but I feel more like a sense of accomplishment than being proud. Maybe they are the same…..?…. Either way, I could not be any happier!

CPC: Gives me goosebumps just thinking about it! Now let’s take a few steps back, you came across Coach Sarah & CPC after reading one of her articles in Aus Tri Mag. You had been doing some of your own training, and training alongside members in your local club, so what made you want to look at adding a coach to your arsenal?

SCOTT: The desire to learn more about being a competitive triathlete and making the finish line of an Ironman. I didn’t think I could do it justice on my own, so when I read an article Sarah wrote about Ironman racing, her words really resonated with me so I got in touch. And as they say ‘the rest is history’. 🙂

CPC: You had what I would call a pretty perfect Ironman race lead in. You nailed your sessions, listened and learned, stayed healthy and injury free. What do you think were the key aspects in your build for an Ironman that helped you train while staying injury free, healthy and happy?

SCOTT: The whole holistic approach of my coach Sarah, learning, trusting and putting things into practise. As well as my Wife/nutritionist for supporting me. A few key things that I started implementing that were instrumental was mindfulness – nearly daily, allowing time post session to rest and recover and not just rushing off to whatever is next, along with prioritising sleep. Oh and listening not only to the Coach, but to my body – as Sarah would say, each of us know our own bodies better than anyone else, so really looking and listening for cues if something isn’t right or doesn’t feel right, and having a Coach can then help you break that down and action whatever is needed.

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

SCOTT: A third of the way through my IM training block I felt I could finish an IM , but it wasn’t until about halfway into the run leg on race day that I was confident I could race an IM. SO as long as you have a goal and be prepared for the commitment and the work, trust that the process will get you there.

CPC: Soooo, talk us through your race? We want to know how it unfolded! How were the nerves? What did you find the toughest? How did you keep focused?

SCOTT: I found I was relatively calm leading up to the start, we were so blessed with ideal conditions, so that definitely helped. But as I said above, I was confident I could finish with the training, with the race plan and the tools in my toolkit, so I was confident on the start line – albeit a little nervous.

The swim leg went really well , I felt my strength was my controlled pacing for my relevant swim fitness. Exiting the water was my first experience of crowd support and wow what a picked me up!

The bike was a great time to reflect on my IM journey with a few moments of tears and joy along the way. I had a feeling towards the turn around point of the first lap that I might of went out a bit hard, but I settled into the rest of the race really well.

The highlight of the bike ride was climbing Matthew Flinders hill the first time, riding through a fantastic crowd of friends and spectators was surreal which I can only imagine what the pro cyclists feel climbing the Pyrenees in the tour! Making my way back into town for the end of the first lap was also another highlight with acknowledgement from the Race commentator towards me personally with reference also to our Maitland Tri Club really hit home of the importance of community. With that lift I started heading back out for another lap and my mental energy was very high which made the trip south seem quicker than the first time.

After the turn around it was back into being in and out of the saddle which I found was a blessing for my backside. Coming into the section of the race which was flat, I found myself concentrating and reassessing to stay focused. Coach Sarah gave me lots of tools for this, so I started concentrating more on form, breathing and positive thoughts. It worked a treat , as for the first time along the flats no one passed me (LOL) maybe they were tired.

Back into the outskirts of town and the thought of climbing the Matthew Flinders Hill again felt daunting and it was. A fitting moment towards the end of the bike leg was to ride down the main street (draft legal of course) with a true legend of the IM circuit and our club Sensei Pete Hodgson. (Maitland Tri Club)

Setting out on the run and the hardest thing was to slow down to a Marathon sustainable pace. Coach Sarah warned me of this, so I was diligent. Further in and the mind starts to want to take control and once again from the things I learnt from the coach about feeding off the crowd, acknowledging volunteers, soaking up the atmosphere and trusting in my training really helped me to stay focused on the present moment. I was expecting the run to get tough though and it did. But the support I received from my fellow club persons young and old and the desire to finish so I could see my family was a very determining factor with staying focused and positive towards the back end of the race.

CPC: for most athletes doing their first Ironman, 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?

SCOTT: I’m hesitant to say without sounding cocky, but I think I had the perfect race. Everything went exceptionally well, right down to (with your help Sarah) nailing the key points like nutrition, having no equipment troubles and no injury’s. So in regards to reflect on how I felt when i finished, I felt like a million bucks!

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. Awesome work!

Swim: 1:01.13
Bike: 5:57.26
Run: 4:08.40
Overall: 11:16.58

Check out full race results online: Ironman – IRONMAN Australia

CPC: And what would you say is a highlight/s from your Ironman experience? What will stay with you forever?

SCOTT: Most definitely the community spirit within Triathlon at a local and national level. The unselfishness and kind acts of the volunteers sharing their time for my enjoyment too. And mostly sharing all the emotions at the finish line with my Wife Sharon and Daughter Lauren. That will stay with each of us forever.

CPC: Oh for sure! And do you have any wise words for other athletes thinking of taking on the goal of Ironman later in life?

SCOTT: Like everyone with a bit of age on their side, we often reflect on things we have done whilst maturing. These experiences make us who we are, some we are not proud of, but taking on the challenge of the IM has helped me personally draw back on the all my years and filter the experiences to leave the positives and from that I’m confident in saying I am a better person for it.

CPC: Love that – a great way to utilise your life experiences. 🙂
And I always finish with this question…. so – what’s next for Scott Salmon? Would there be another Ironman on the cards one day maybe?…. 😁

SCOTT: I would love to keep learning about the sport under the guidance of Sarah at Complete Per4mance Coaching as well as staying involved with the Maitland Triathlon Club community which my family and I feel apart of and is something I hope does not end soon. Knowing that gang I’m certain I will be attending or competing with them on that first Sunday in May at Port Macquarie Ironman……

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

SCOTT: My wife Sharon who keeps me grounded and is by far my number one supporter.

Coach Sarah for her above and beyond commitment to all her athletes and preparing this old bloke to a high level of fitness to take on an endurance event.

Pete Hodgson for inspiring me with the love and dedication he has for Triathlon and the whole City of Maitland.

And for everyone else who I trained with and competed against to learn the skills especially, Aaron Hughes an honest true friend.

CPC: So honest, humble and a true gentleman, truly deserved Scott, well done again!

November 26, 2018

Fire up your training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Contact Sarah to discuss training options for you.

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! ☀🏝🥂