Tag: triathlon coaching

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How to move from middle of the pack to front of the pack!

You have been racing for a few years now. You are generally pretty consistent with your training. You attend group training sessions with your local Club, you enjoy training and love racing. You are self-motivated, dedicated and competitive. You feel like you are doing everything right to achieve the results you are chasing, but for some reason you still find yourself just falling short. You keep finding yourself ‘middle of the pack’ when you want to be ‘front of the pack’. You train hard between each race to move yourself up the ranks, but you still seem to get stuck in the middle. Not last, but not first either. For some reason things just aren’t getting you to where you want to be. You may want to be in the top 10. You may want to podium. Heck you may even want to win! So how to you get from ‘’middle of the pack’ to front of the pack?

I’ll let you in on some secrets – well they aren’t really secrets! Any good Coach should have these all under control, BUT it’s up to the athlete to know these and ensure they are being implemented. So I’ve chosen some of the key areas I believe can help elevate a middle of the pack athlete to a performance athlete.

– Train smarter, not harder.
This means training with purpose. Don’t just train for the sake of training. Ensure each training session has a purpose and you understand why that session is where it is, what you are trying to gain from it and how it fits into your overall training plan. If you don’t know. Ask. If your coach doesn’t know, I’d question whether they are the right Coach for you. A quote I love and use all the time – ‘you should be training the least amount possible to achieve the goals you are after’. So the first step is to ensure every session you perform has a purpose and you follow it. Where many athletes go wrong is when they don’t understand the purpose of a session and find themselves training in the ‘black hole’ or ‘grey zone’ far too often.

Black hole / grey zone training is a session that is either just below or just over your threshold pace/effort/heart rate. It is too slow to develop speed, yet too fast to build your aerobic efficiency. It’s that middle ground where your improvements will start to slow down (or stall completely) and your fatigue starts to build up. You may feel like you are training hard, but you are definitely not training smart. So this is where if you know and understand the purpose of a session, then you will be able to train more efficiently and effectively.

For example, an athlete is told to complete the following speed session:

15min easy aerobic warm up
4 x 20sec strides, 40sec easy
4 x 20sec drills, easy jog back
1-2 min rest/stretch
10 x 60sec all out, 60sec very easy jog, 60sec walk recovery
15min easy aerobic cool down

If this athlete doesn’t take the recovery prescribed – or tries to keep up in recovery with their training buddies and doesn’t recovery properly between sets, their next all out speed set will be compromised and they will start training threshold, or in the ‘black hole’. The PURPOSE of this session was speed, not threshold and definitely not in the black hole. Get the picture? Remember – you are trying to maximise your gains, to result in maximum returns.  Train smarter – not harder.

– Follow a program designed specifically for you.
You may have a coach and join in regular group sessions, but are you making the most of your time? Are the sessions designed specifically for you? Group sessions are great if you have a purpose and you are disciplined enough to stick to it, but if you are just attending sessions because you enjoy it, or it gets you to training, then maybe you need to review whether this is helping you achieve your lofty goals. Remember – you are aiming for performance, not just participation.

Following an individually designed program allows you to maximise your training time, which in return maximises your recovery time, PLUS you know the program is designed specifically for you and your needs – not for the needs of a group. Don’t get me wrong, there is a time and a place for group sessions, just not every session. A great way to find the balance between group sessions and ‘getting the job done’ yourself is to look at your strengths and weaknesses. If your weakness is swimming technique and you have access to a great swim coach who will help you with technique, then utilise them. But if you are attending swim sessions and simply trying to ‘keep up’ with the lane, and not able to focus on your technique, then you may be better off swimming on your own some sessions and include some one-on-one technique work with a coach.

– Know your training zones
Again this one comes back to the purpose of a session. If you know your training zones you will be able to train to them. Sessions will generally be prescribed in zones, or perceived efforts that would relate to your training zones. Each zone you train in has a purpose and drives back to your training plan and overall goals. Coaches prescribe sessions at different times of the year to help you develop your maximum aerobic capacity (ie your engine!), and then layer on top strength, endurance, speed and race specific sessions. If you are training outside of the prescribed zones too often, then you are defeating the purpose of the session and the overall plan is totally changed. As a result, you will often see these type of athletes peak too early, not reach their full potential or eventually burn out.

There are a number of ways tests to help determine your training zones:

Threshold tests – bike and run
Times Trials – swim, bike and run
Critical Swim Speed Test
Functional Power Test – bike

Racing – Short races can also be used for updating / determining your training zones, 5/10km run races and sprint/olympic distance racing are great distances to do this.

Ie: an athlete with a run threshold of 175bpm may have training zones that look like the following:

Zone 1: Recovery <138bpm
Zone 2: Aerobic 139-150
Zone 3: Tempo 151-169
Zone 4: Threshold 170-175
Zone 5: Anaerobic 180+

I utilise Training Peaks to calculate threshold zones using the Joe Freil method, however if you don’t have Training peaks, you can use the following formula (this is run specific):

Zone 1: Recovery – Less than 85% of LTHR
Zone 2: Aerobic –  85% to 89% of LTHR
Zone 3: Tempo – 90% to 94% of LTHR
Zone 4: Threshold – 100% to 102% of LTHR
Zone 5: Anaerobic – More than 106% of LTHR
LTHR = lactate threshold

Once you know your training zones, you will be able to implement this into your training and train specifically to a sessions purpose. They will keep you more accountable and the results will follow.

Example threshold run set programmed to zones.
15min easy / zone 2
(4 x)
3min Zone 4 / threshold,
2min Zone3 / tempo,
2min Zone 4 / threshold,
1min Zone2 / aerobic
10-15min easy / zone 2

– Prioritise your recovery for adaption
Recovery is the corner stone to your improvements, yet so many still don’t prioritise this part of their training. Your fitness improves as a result of adaption, adaption occurs when you recover or de-load your intensity and/or volume.

Implementing recovery protocols should be a standard in every training program and can include:

  • Legs up the wall post training for 5-10min to help reduce cortisol
  • Periodised programs that factor in recovery periods (ie 3week build, 1 week recovery)
  • ‘Recovery’ days/weeks can be a reduction in intensity, volume or a combination of the two.
  • Structured cool down after every session
  • Inclusion of easy/recovery sessions such as yoga, walking, pilates
  • Cold water immersion / icing.

– Review your nutrition
What you put in your mouth can play a big part in how you feel, how you recover and how you perform. As a Coach, I hear far too often athletes saying ‘I train so I can eat what I like’. It is these athletes that generally also have the mentality of more training is better. As much as this is ok if performance or your health isn’t your main priority, but if you want to become a better athlete and perform to your optimum, then it’s time to start fuelling your body accordingly.  Your body will only function as well as the food/nutrition you fuel it with. Nutrition can be a big minefield, so if you are unsure of where to start in fuelling for performance and your individual nutritional requirements, I recommend seeing a Sports Nutritionist or Naturopath who can formulate a plan specific for you. One of the best investments you will make in building your performance and longevity in the sport.

– Include Strength & conditioning
Want some Big Bang for your buck? Strength & Conditioning may be your answer. Strength and conditioning helps develop strength and power which equates to speed. Just 30min 2-3 times a week can help improve your weakness and develop your strengths. Plus you will be less prone to injury. So if you don’t include any S&C in your training, it’s time to chat to your coach, or a qualified Strength & conditioning coach who can design a program specifically for you.

-Include Mobility, stability and activation
Most athletes wake up in the morning, throw on their training gear and run out the door just in time to make their session. If you think about this process, you have just been asleep for 6+hours and all of a sudden you are asking your body to perform when it is still half asleep! The same goes if you have been sitting at a desk all day for 8+hours. You need to prepare your body for each training session before you actually start the session. 5-10min of simple but effective mobility / stability exercises can help switch on the muscles you want firing and help you feel a lot better from the very first stroke, pedal or step of your training session. Don’t believe me? Watch any professional athlete ‘warm up’ for the start of their session. They will spend a good 30min doing mobility, stability and activation work!

– Work on your weaknesses
You’ve probably heard it many times before, but are you just listening? Or are you doing? It’s easy to get caught in the trap of training more of the things you love (and are good at!), Yes you want to maximise your strengths, but if you want to improve up the ranks, it’s time you start focusing on your weaknesses. A well formulated plan can help build your weaknesses while maintaining your strengths. Focusing on weaknesses could mean spending more time on technique, it could be developing strength/power, it could be working on your mental aptitude. Whatever your weakness, understand it, find out how to address it and work on it.

And remember:
There are no short cuts to performance. Nothing will beat patience and hard work. As long as your hard work is smart work. So train with purpose, have long and short term goals in place, have a team around you who is willing and able to support you and you will be well on your way to moving to the front of the pack!

Coach Sarah

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

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

Contact Sarah to discuss training options for you.

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How to run strong off the bike

Triathlon is an interesting and challenging sport to coach. As coaches, we are challenged with coaching a sport that consists of three very different individual sub-sports (disciplines). Being able to master a triathlon is about being able to put each of these disciples together to have a consistent all round race. Every athlete we coach will also have different needs regarding how to train for each of these disciplines, with varying ‘strengths’ in a particular discipline depending on their background and physical capacity. But in effect, each discipline can be developed and improved with the right training.

Discussions I often have with other coaches and athletes centre around how much time and focus should be spent training each discipline to maximise gains, while being able to execute a strong run on race day. Should more emphasis be placed on the run? How much time should an athlete spend on the bike? What makes someone a strong runner off the bike? This discussion can be argued until the cows come home as there are many theories and philosophies, and it also depends on many factors including an athlete’s training history, their body’s ability to tolerate specific training and training loads, their injury/health history, strengths and areas for improvement and physical make up.

Lets look at it from the perspective of how a triathlon is broken down into disciplines and the proportion of time spent on each discipline in a race. Depending on the race distance, around 50-55% of your time is spent on the bike compared to 30% on the run, and only 15-20% in the swim. Many Coaches (and athletes) will debate whether the bike or the run leg of a race is most important, while the swim leg is often regarded as ‘the necessary evil’. Both have good points to argue – with those on the running side viewing the run as the ‘final event’ and where races can be run or won. Others view the bike leg as the most crucial as you spend the longest duration on the bike and has the greatest impact on your run.

However, we can’t simply look at each discipline through such a narrow perspective as duration alone. Yes, the greatest portion of time is spent on the bike, but this doesn’t necessarily equate to the greatest portion of the effort. So, both sides have valid points, and depending on the type of athlete you are, or who you talk to, I don’t think there is a right or a wrong answer. Differing training programs can even have similar results. However, I believe for most beginner and intermediate age group triathletes, they tend to underestimate the importance of the bike leg and ‘worry’ more about the run leg of the race somewhat out of fear of losing the race on the run. So they spend a good portion of their training logging kilometres on the run – good in theory, but the more run training you do, the less time/energy/focus you have to spend on the other disciplines (plus the increased risk of injury). And it can still be debated on how much focus should be spent on the run compared to the other disciplines. With this in mind, where I see athletes going wrong is not spending enough time on the bike building a strong strength endurance base that in return will assist them in the run leg, running stronger (read faster!) off the bike, without additional run training.

Triathlon is just like any other endurance sport and comes down to strength (not speed) and is centred on being able to resist fatigue for as long as possible. Each leg in a triathlon race builds fatigue on the last, so if we look at it from this perspective, the accumulative effects from the swim and the bike have a huge impact on the run. So, our aim in a triathlon is being able to get off the bike and being able to manage our run form (and pace) under fatigue.

To assist with running strong OFF the bike under fatigue, you want to be strong ON the bike, otherwise the dreaded fatigue will kick in far sooner than you had planned (or hoped). Therefore, becoming a strong cyclist, I believe, is the first step to becoming a strong runner off the bike and thus running to your potential in a triathlon.

With my athletes, I focus on three main areas to prepare for a strong run off the bike:

1.Get stronger on the bike.

Whether you are a great runner that doesn’t seem to run great on race days, or running is your weakness, if you get stronger and more aerobically fit on the bike (assuming you pace correctly for the distance/your level) you WILL run faster off the bike. So, work on developing your strength and endurance on the bike. Don’t skimp on your aerobic base and strength phases of your training program. So many athletes want to rush through this and get on their time trial bike and start smashing out hard/fast threshold efforts. Take a step back and make the most of developing your aerobic and strength base – particularly if you know this is something you can really use working on. Include plenty of long aerobic rides and hills or big gear efforts for strength and try extending your aerobic/strength base phase from your previous year’s training. This will allow you to develop a bigger ‘engine’ to work with later on AND stronger legs to push the power when you ask your body too!

2. Run off the bike – often.

Most athletes will only run off the bike in the final build into their race/season as it’s seen as ‘race specific’ training. But running EASY off the bike on sessions throughout the majority of the year will allow your body to adapt to running off the bike and the associated fatigue. The key here though is running EASY and running with FORM. Keeping durations short to ensure you maintain that form is crucial otherwise you are setting bad habits and risk injury. As you get closer to your race/season, just like any well-rounded training plan, you can then start to incorporate harder/longer runs off the bike specific to your racing and goals.

3. Strength training – year round.

It can really go without saying – strength training makes you stronger PLUS it is a great way to help minimise the chance of injury while assisting your body to hold form under fatigue. So incorporating strength and conditioning, mobility, stability and activation into your training year round will help you perform better in training and reach your goals sooner. You want to ensure the strength training you incorporate is functional and specific to the swim, bike and run, so find a strength and conditioning, or functional movement, coach who can develop a well-balanced and specific program for you. Stick to it, and you will be rewarded with results – both in training, racing and injury prevention.

Of course, this doesn’t mean you can neglect the run leg, as specific muscular endurance and neuromuscular adaptions for the run can only be developed by running. So ensure you have planned in your specific blocks of run training and regain your focus on the following – rather than simply trying to run faster in training:

  • Focus and improve your running form and efficiency during every session. Don’t just simply ‘tick the box’
  • Build your aerobic engine – this means running easy! The bigger the engine you build, the better it will run later.
  • Run hills – strength on the run is just as important as strength on the bike. Incorporate hills (strength) training into your runs also during specific phases of your program.
  • Run consistently – consistency with anything is the key to success, and nothing else can replicate this.

Remember – triathlon is a single sport that is made up of three individual sub-sports of which have to be factored in together when training. So the trick is to look at each discipline as part of the overall sport, not three different sports. Include test sessions or events to check whether your training is working and you are improving in the areas you are focusing on. And most important, find a balance that works for you and keeps you motivated and excited about your training. The more motivation you have, the more likely you are to remain consistent and as stated above – consistency is key in any training program. 

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

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If you would like me to help you improve your training and racing performance contact me for a chat no matter your level or goals. 

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Athletes achieve results in sweltering conditions

If you ever want to see some hard fought racing in some tough conditions, then you need not look any further than some of the awesome racing happening in country Victoria.

The weekend saw the 20th running of the Morley Auto Group Echuca Moama Triathlon and the race threw up extreme conditions for competitors. As athletes checked in for the event, the temperature was tipping 45+ degrees, and everyone knew it wasn’t going to be a race for the faint hearted. As expected, wetsuits were banned, additional aid stations were added on the run and they even allowed you to have a friend/family member pass you a fresh cold bottle on the 3 lap bike course if you chose.

Athletes Brett Sands (individual) and Mal McLeod (team) along with myself all had a hit out at the local event. I grew up in the area and loved being able to support the local event. Brett and Mal are fantastic contributors to not only the triathlon but local community as a whole, living and running their own business in the local area.

I was super excited to be racing – even though I knew it was going to be a tough one, as it was my first triathlon back – 5months post bubs. Other mum and dads I know always speak about what an amazing feeling it is to have their little one on the sidelines, so I always knew it was going to be special, and I can honestly say, nothing compares!

The swim is downstream in the Murray River and as you wind your way down river you find yourself swimming past paddle steamers and houseboats – a spectacular way to start a race!

Onto the bike and it’s 3laps of the historic town, I was amazed at the number of spectators out supporting in the conditions, so I yelled thanks at any opportunity I could. There was a little respite thanks to some passing cloud cover, but that didn’t help quench the thirst that the hot northerly winds did to dry out your mouth within seconds, and sear your eyes. But it wasn’t long and onto the run and you knew it was only going to get tougher! Out of transition you head straight into the bush – no wind, and minimal spectators along this area. I looked down at my watch and felt like I’d been running for 2km already and my watch said 628m. “This is going to be a long 5km!” I remember saying to myself.

At one point in the race I said to a passing competitor “at least we are all as mad as each other” and we had a chuckle together. As the race went on, I found myself finally finding my groove and I cheered athletes as I past them and spurred on others as they passed me. A highlight – coming past transition and my little man to stop for a big sweaty kiss before finishing the final 3km of the race.

But despite the conditions, I was so super impressed with everyone out on course, including competitors, spectators and all the staff and volunteers. It takes a lot to put an event on, and to do so in such extreme conditions is a credit to the community in the area. Was also great to see athletes Ollie McNulty and Michelle Kervin on the sidelines cheering for their fellow athletes, friends and families!

RACE RESULTS:

Brett Sands 6th, M45-49
Brett ticked off another year on the calendar (if I told you he was 48 you wouldn’t believe me!) but age is no barrier for this guy. Due to a slight hammy tear during his ski training in his bid to earn himself a spot on the Australian Barefoot Skiing Open Men’s Elite Class team, Brett went into the race with 2 weeks off running and a mindset of playing it smart. He did just that and had a great race all round. So with just a minor set back, we know he’ll be back in full swing for his next barefoot comp in Sydney in a couple of weeks time.

Sarah Grove 2nd F35-39
First race back post bubs, and first race in my new age category! Super happy to be back out racing, the result is simply a bonus. 🙂

Mal Mcleod 7th TEAMS
Mal is a champion bloke and a slight calf strain at cricket training wasn’t going to let him miss this race, cue his wife Veronica who was roped into the run leg of the race. Mal had a great race and was awesome to see the both of them out together. We still think Veronica got the short end of the stick though! 😉

Full race results

 

CAPE PATERSON AQUATHON

If you have ever done an aquathon, you can vouch for it that they are tough. Diving back into the water after a hard run is tough work! The race down the Bass Coast provided for a fantastic race of 400m surf swim, 4.4km run, and rounded off with another 400m surf swim.

Kara Landells 4th Female

“Happy with my efforts today, big improvement from last year!” Kara said after her race. She just keeps getting faster and faster this chick and love watching her continue to grow as a young athlete with plenty to give to the sport!

 

So next time you are looking for a race, why don’t you check out some of the awesome racing that is being held outside of the main cities and into the country towns and regions. You may be pleasantly surprised on how great these races are and how much you will enjoy the weekend away in the fresh country air! 🙂

Coach Sarah

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Complete Per4mance Coaching is triathlon, cycling and running coaching for athletes seeking a performance edge. My coaching is born out of the desire and passion to not just coach but to educate athletes of all levels to help them achieve their optimal performance while maintaining a balanced, happy and healthy life.

Every athlete is individual, therefore I provide programs written and designed specifically based on each athletes goals, time commitment, training level and ‘life’ in general. Delivered through training peaks, each athlete receives a truly personal coaching service dedicated to improving YOUR results, while providing a pricing structure that helps allow every athlete receive the coaching that they deserve.

Contact me to discuss your training and coaching options. 

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10 Tips for becoming a better athlete without training more

As Coaches we strive to help athletes get the most out of themselves. We program plans to develop their strengths and improve their weaknesses.But when most athletes think about making improvements and becoming a better athlete, they immediately think about how they can fit more training into their week, or how much harder they can push in a session. But other than simply training more, there are lots of ways athletes can improve without having to train more. Here I share with you my 10 simple (but highly effective) ways to help you become a better athlete without more training.

1.Do 3 things in your day that will benefit you as an athlete.

I once read this tip from Ironman World Champion Pete Jacobs. He had a list of 3 things that he would tick off each day to improve his performance, and I’ve been using this myself and with a number of my athletes since, with fantastic benefits. This doesn’t mean you have to train 3 times a day, it means finding a balance and combination of training, stretching, rolling, mindfulness, meditation, eating healthy, massage, sleeping –all of which should play a part in a sound training program. The thing I love most about this is,on days that are ‘ recovery’ days or easier training days, you can still do three things that will benefit your training. So for those athletes who ‘ dread’ recovery days, you can now look forward to them –knowing that they are improving your performance. The key to this is finding the right combination at the right time –and this often means listening intuitively to your body and understanding what it needs.So choose your 3 things each day wisely, and commit to them, consistently.

2.Set value driven goals. 

We hear it all the time. Have goals, set goals, work towards your goals…Most athletes have ‘ goals per-se, but what a lot of athletes are missing are the key values behind those goals. Knowing and understanding why you set them, what drives you, what motivates you and what steps you will put in place to reach them. Setting value driven goals will provide you with structure and motivation which will help ensure consistency –even during winter, which will equate to continual improvement.If you are unsure on how to set value driven goals, chat to a Coach or a mentor.

3.Follow a training program.

Athletes will benefit and improve by following a training program that has structure, periodisation and specificity. Even better than simply following a structured training program, is following a personalised program written specifically for you. A program that takes into account your work load, family time, downtime, strengths, weaknesses, drivers and goals. Without a structured program, we often see athletes over-train (as they are trying to keep up with others) or under recover (as they think more training is better) which over time can lead to injury or burn out. A structured program will ensure continual improvements as well as longevity in the sport.

4.Ask questions.

Don’ t just do as your Coach says. Ask why so you begin to understand how (and why) your program is written and the purpose of each session. Ask things like ‘ what purpose does this session have?’ , ‘ what benefit will this session provide?’ , ‘ how will this improve my weakness?’ Knowing and understanding your program will allow you to become a more knowledgeable athlete, you will understand the purpose of each session/week, which in turn will allow focus on the purpose (rather than just training for trainings sake) and you will have a better vision of how this works in with your goals, training and racing.

5.Fuel your body correctly.

Nutrition is a HUGE part of becoming a stronger, healthier and ultimately better athlete. As a Coach, I hear far too often athletes saying ‘ I do triathlon so I can eat what I like’. It is these athletes that generally have the mentality of more training is better. As much as this is okay if performance or your health isn’t a priority, but if you want to become a better athlete then it’ s time to start fuelling your body correctly.Your body will only function as well as the food you fuel it with. High processed foods such as cereals, breads, cakes, biscuits, and many sports drinks are calorie dense with very little nutrients, not aiding in your performance or your recovery. The problem with our sport though is the message that is being ‘ sold’ to athletes –eat lots of pasta, drink sports drinks, “carb load”.You should be fuelling your body with real whole foods, (not processed carbohydrates and sugar), which include a balance of good carbohydrates, good fats, and protein. You will feel better and your body will respond and recover quicker. To help understand your nutrition better and your individual nutritional requirements, I recommend seeing a Sports Nutritionist or Naturopath who can formulate a plan specific for you. One of the best investments you will make in your training and health.

6.Sleep!

Never underestimate the importance of sleep. This is the time when your body repairs damaged muscles, restores optimal hormone balance, aids mental recovery and overall health and well-being. If you find you can’ t get enough sleep during the week, use your weekends to catch up, or if you are lucky enough, take a nap during the day! But if you are compromising sleep for your favourite TV show, or up late on Facebook, then ask yourself –is this helping you to become a better athlete? Is it helping you towards your goals? If not, then reassess how you spend your time. Why not record your TV show and catch upon the weekend? Sleep is such an important part of recovery and therefore performance, it should be high on the priority list (well above Facebook stalking!)

7.Go slow to go fast.

Far too many athletes are training at too high intensity on easy sessions, and not high enough intensity on hard sessions. If you really want to improve, then ensure you listen to your coach and follow your program and go easy when it says to. Not only does this allow your
body to adapt and grow, it helps build the foundation so you can go hard when you ask your body to. The method that we use successfully is the MAF Heart Rate Method. There is loads of information on this method online if you want to learn more.

8.Listen to your body.

Not every day will be a great training day. Some days you head out for a hard interval session and your body just doesn’t want to respond. You’ re unable to hit the times you know you can, your legs feel heavy and your body is generally fatigued. This is the time you need to listen to your body and understand whether it is best to continue with the session, or change it to a recovery session instead. If the purpose of the session was to build top end speed, and you aren’t hitting the times, then maybe that’ s the perfect time to switch to a recovery session. You still get training adaption, but you are allowing your body to recover so it doesn’t’ t transfer into the next session and the one after that. Remember our bodies aren’t machines. Athletes who tap into their intuition and understand their bodies will ultimately become better athletes as they manage a more consistent training base. Successful athlete’s don’ t just train for the sake of training, every session has a purpose –even when that purpose may change for the greater good of the overall training plan.

9.Stay focused & leave your ego at the door.

When you are in a session and training, ensure you are focused on the task at hand. Think about what you are doing and have a goal for the session. It’ s easy to let the mind wonder onto how much work you have to do for the day, or what you are going to have for dinner. I also see athletes lose focus in a way that they start focusing on what others are doing.A good example of this is when an athlete heads out for an easy run or ride, but is then passed by another runner/cyclist, ego gets in the way, they loose focus of the purpose of their session (easy recovery) and they start ‘ racing’ someone else. Most of us are guilty of this. So know the purpose of the session and stay focused on it, and leave your ego at the door.

10.Control the controllable’s.

Don’ t get caught up in things that you can’ t control –such as your competitors, the weather, course change, training partners etc. These will only cause you to loose sight of what you set out to achieve. Don’ t loose sleep or stress over what you can’ t control. That’ s one of the biggest mistakes athletes can make. If you can’ t control it–then you are wasting energy thinking about it. So stay focused on what you can control (such as your own goals), accept the uncontrollable’ s and simply move around them.

Part of my coaching philosophy is to ensure athletes have complete balance in their training. Getting the most out of athletes to improve their performance doesn’t necessarily mean training more. It means working on the little things that can provide big gains over time-mostly because the athlete will be healthier, be less susceptible to injuries and maintain a more consistent training plan and program. Add these steps into your daily/weekly routine and you will find yourself well on the way to becoming a better athlete without any additional training.

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

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How to execute the perfect race plan

We all want to execute the perfect race. Heck we all plan to! But there are times when our race plans just don’t go to plan. When this happens, the athlete looks directly at the Coach ‘what went wrong?‘ Most of the time we can delve into the race, or review the lead in, and understand where it didn’t quite go right. Interrupted preparation, over raced, pacing off, nutrition not quite right – whatever the reasoning, it is important for athletes (and coaches) to understand, learn and implement changes into their next race/event. If you aren’t learning, you are not improving.

But still, the expectation is always there – we all want to execute the perfect race, we don’t want ‘trial and error’ or to ‘try again next race’. We all want to nail it from the outset. So the question is, how do we do it?

I share with you my tips that allowed my athlete Brett Sands to execute a perfect Half Marathon and secure a 4th place in his age group in his first stand alone Half Marathon.

Coach Sarah:

The key to perfecting a half marathon (or any long course race for that matter) is pacing. You have probably heard this before and it may not be anything new. But HOW to determine your race pace so you can pace correctly is what I’ll delve into as many don’t actually know how to work this out.  We ask all our athletes leading into their race what their race time/pace expectations are. It can sometimes be interesting on how athletes actually come up with their race pace goal: “I’d like to break 1:45 for my half marathon” an athlete may say, yet when you look at their training and their data, the numbers may not add up. They have simply guessed what they would like to achieve. It might ‘sound’ good and they might ‘want’ to break 1:45, but if the numbers aren’t there, then it can be a receipe for disaster. Race pace expectations need to match reality – or at least in the realm of reality. Of course we all aim to achieve PB’s, but the key to executing a race is knowing your race pace and sticking to it.  And this is where numbers (ie science) comes into play. Not just guess work.

Before Brett’s race we reviewed his recent training history and data, looking at his threshold paces and efforts along with his MAF Heart Rate and pace, and we were able to formulate a plan based on numbers and data – not just by plucking a figure out of the air that sounded good.

Leading into the event, Brett raced the 10km event at Run Melbourne, with the following data:
Time: 38:32
Ave Pace: 3:50min/km
Ave HR: 168
Max HR: 175

This race was 12 weeks out from the Half Marathon, and even though he wasn’t targeting the Half as a key race, we still use his training data to calculate his threshold paces and heart rates for training over the coming weeks/months and use them to build through his training.

Between that race and the Half Marathon, Brett completed specific sessions to simulate his race pace and continue to develop his threshold. An example of a specific endurance run including tempo pacing he completed 4 weeks out from his race:

Focus: Pacing / tempo. Form to be held throughout
20min MAF/easy aerobic
15min at half mara pace/effort (4:00min/km)
5min float ~10sec slower than half mara pace
10min at 10km pace (3:50min/km)
5min float ~10sec slower than half mara pace
5min 5km pace (3:40min/km)
15-20min easy aerobic / cool down

For the main set (40min) of this session, Brett nailed it to a tee, and his averages for the 40min were:
Ave pace: 4:01min/km
Ave HR: 152bpm
Max HR: 168bpm

Compare this to his 10km race, the numbers are pretty much spot on what I was expecting, and again provides me with further data to calculate his Half Marathon Race Pace Goal.

Sessions like this are not only physiological, but also psychological – being able to develop the ability to pace and know what each pace/effort feels like without having to look at a watch. Learning to run to feel is crucial for athletes and something that everyone should work on. If an athlete can learn how it is ‘supposed’ to feel at a given pace, then it is a lot easier to know if you are running too fast or too slow during a race, and you can make adjustments. Brett is extremely good at knowing and understanding the purpose of the session and understanding his pacing and zones and this benefits him immensely in a race.

From an energy-use perspective, athletes should generally be running slightly below their lactate threshold pace for a half marathon. Running faster than your threshold (generally your 5km or 10km race pace) can create a situation where your aerobic system is unable to remove the waste products that are generated by anaerobic energy production – which in return causes muscle fatigue, and your body (ie pace) to slow down. So athletes should know their threshold pace (and heart rate) and run slightly below so as not to ‘blow up’ in the back half of their race.

So with the data collected and calculated above (and a number of other sessions to go off), we calculated his Half Marathon Race Pace at 4:00min/km (remembering his threshold for 10km was 3:50min/km).

sarah-duathlon-start

Want to know exactly how Brett’s race ended up? Find out below: 

Q: What race plan did you have leading into the race? 
Brett: Coach Sarah and I discussed my race plan and we agreed that my plan would be to go out at a pace of 4min/km from the outset and be comfortable and relaxed from the start. We discussed the weather conditions which we checked a couple of days in advance so we could factor that in too. Knowing it was going to be a windy day, the plan was to find a group of runners with a similar pace and hang with them and work together in the winds. That was a key part of our strategy, as our worst case scenario would be battling the wind by myself in no-mans-land.  A good warm-up was also a key factor in my race preparation and timing that to the start of the race.

Q: How did the race pan out to the plan that you went in with? 
Brett: It went perfectly to plan with only a couple of small adjustments as I went. I planned on settling into a group and work together in the head winds and that’s exactly what I did and that’s what made my race. I ran a little quicker at the start due to the massive tail wind for the first 5km, but I knew this was potentially going to happen and planned for it. I checked my heart rate and it was at my predicted race pace HR, and I felt comfortable so I knew I was tracking well. Going out that little bit faster (but maintaining my effort level/HR) I knew I would then have the time up my sleeve when we turned into the headwind and the pace would drop slightly. The key here though was that I was continually monitoring and assessing, running to what I knew of my body based on my training and that helps immensely to not over race.

Q: How satisfied are you with your race? 
Brett: I’m ecstatic and super stoked. Not just with the result, but that we had a race plan and tactics and I stuck to it. I hit my dream time and I can’t wipe the smile off my face!

THE RESULT?
Time: 1:24:43
Ave pace: 4:01min/km.
Placing: 4th ! M45-49
No peaks, no troughs. A solid all round performance and a well executed race plan.
So – instead of just ‘plucking’ a race pace out of thin air in the lead up to your next race, review your numbers and data (doing this with your coach will help you understand better) around 12 weeks out, 8 weeks out and 2-4 weeks out so you can see where your pacing sits, your zone lie and a true indication of what you should calculate as your half marathon race pace. This can be scaled for any distance and calculations can be done for the swim and bike also as you lead into the triathlon season. So good luck – and here’s to executing your next perfect race plan!
Don’t know what your threshold zones are? Don’t know how to review your training data and numbers to maximise your performance?  Contact me find out how having personalised approach can help you achieve your optimal performance. 

This article was originally created and seen on www.holisticendurance.com.au 

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Finding the right Coach for you

Searching for a new Coach can be a daunting experience; whether you are new to the sport of triathlon, or a seasoned triathlete. Many triathletes look for a Coach for structure and accountability that will ultimately lead them to performance gains, others are simply looking for guidance and support, to learn more about their chosen sport. No matter your reason, a Coach is an investment, so the decision on a Coach should be well thought out to ensure you find the right Coach for YOU, to ensure your performance, health and ultimately enjoyment of the support all go hand in hand.

The Coach’s Role
The role of a Coach can be varied based on what it is you are looking for and trying to achieve, along with your training history/past experience. When an athlete first starts out in triathlon, the Coachs role may be more focused on guiding, educating and supporting the athlete through the learning and developing phase to help develop the basic training fundamentals, principles and methods for training and developing a strong, robust and healthy body to undertake training load. As an athlete develops, the Coaches role would shift to ensure the athlete is continuing to practice and develop certain skills/technique, along with improving their knowledge, awareness and understanding of the program itself and the key fundamentals. It is important that a Coach continues to educate athletes through this phase to avoid over reaching/over training and burn out. As an athlete then continues to progress, a solid understanding of exercise physiology, the functions of workload, training fundamentals, principles and methods must be applied. And this is where a Coach should have up-to-date education and/or research in the areas of physiology, anatomy, nutrition and even sports psychology.This coupled with real life experience, lays the foundations for a quality Coach and a Coach that can develop an athlete from the ground up to reaching their optimal performance.

Finding the right Coach for you

Now that you have a better understanding of the role of a Coach, its time to establish what you are looking for in a Coach. This is where most athletes don’t know where to begin, I have listed 10 questions you can ask yourself before you go in the search of a new Coach. This will ensure you are clear on what you are looking for.

1. Why do you want a Coach?

Sounds like a simple question, but many don’t actually know WHY. So start by making a list on why you feel you want a Coach. This may change once you go through this process, and may also change as you continue your journey in the sport, but make a start and then come back and revisit i tat the end. Ask yourself the following questions: -Are you someone who needs the support of someone for motivation and goal setting? -Are you someone who needs structure, routine and a periodised program to follow?-Are you someone who is returning from injury or wants to avoid minimise the risk of injury?-Do you want to learn more about the sport from experts in their field? -Do you want to develop technique and skills specific to the sport? -Do you want to maximise your time spent training through purposeful and specific sessions/program? -Do you want help to decipher all the noise that is in the triathlon world? Remember it is an investment and you will be trusting your training to someone else, so its a decision you want to get right.

2. What is your budget?

A Coach is an investment, start your search with a budget in mind. However we often find athletes underestimate the value and cost in coaching, so as you proceed through your search, you may find that you will modify your original budget OR your expectations on the level of coaching service you can afford.The cost a Coach will generally depend on a combination of the coaches history/experience/successes and the type of service they offer. A highly successful proven coach, providing an individualised specific program will often charge more that of a new coach offering the same service, or a highly regarded coach providing less of a coaching service. So this is where it is important to determine what you are looking for in a coach and how that fits in with your budget.

3. What experience does the Coach have?

Do some research on the experience of the Coach. How many years have they been involved in the sport? How many years have they been coaching? What type of athletes do they coach? What coaching successes have they
achieved? What is their expertise? A Coach that has vast and proven experience at successfully coaching athletes has a bigger knowledge base to draw upon than someone who has only coached a small handful of people, so take this into consideration. Also remember – just because someone achieves a high level of personal success in the sport, doesn’t mean they automatically make a great coach or could be the right fit for you.

4. What is their Coaching Philosophy?

Research what their Coaching Philosophy is, and understand whether this philosophy sits well with you. Be open and honest, and ask questions. There is no single coaching formula that works for everybody, but you do need to have buy into the coaching philosophy of your Coach.This may also require additional research if you don’t know what different coaching philosophies look like. And if you ask the question, and they cannot answer, then I would rethink whether that Coach is the right coach for you.

5. What Coaching principles/methods do they coach by?

Again, there is no one right way to program and there is certainly more than one way to achieve the same result, but understanding what the Coaching principles, methods and program foundations of your Coach are will allow you to understand how your program will work and gauge whether it will be the right method for you. But ensure the program / coaching has your needs met and work around your life, including a balanced approach to achieving your goals and to ensure your longevity in the sport.

6. The Coaching Relationship A Coach/athlete relationship is extremely important

You want to be able to gel with your Coach so you can put your trust in them, and they can gain the most from you. Think about the relationship you want to have with your Coach and determine what is important to you on their style and qualities. Do you want a Coach that provides tough love/is a hard task master? Someone approachable and open? Do you want constant support? What communication style works for you? What kind of personality do you work well with?Make a list on what is important to you and make sure your Coach ticks these boxes.

7. How much contact do you want with your coach?

This is a big one, as different coaches offer different contact levels. This could be either face to face / group sessions, communication through email/phone/skype. It could be daily, weekly, monthly. The feedback you receive from a coach is just as important as the feedback you provide to your coach. So understand what amount of communication/contact you want with your coach as this will dictate the type of coaching/program you ultimately choose.

8. Do you want to be part of a Club/Squad/ Group Training?

Group sessions are a great way for athletes to receive instruction from coaches, meet new people, learn the fundamentals of triathlon training and push themselves in a group environment. Often athletes will follow the same or similar training program at sessions, with a coach guiding them through the session. Coaches may offer technique advice, modify the plan to meet the athletes individual needs, or at times it is up to the athlete to understand what is right for them and make their own modifications. If you are looking at group training, ensure you ask questions around coach/athlete ratios, what coaching is provided at the sessions, times and locations, what feedback is given and any additional costs involved to ensure you know what to expect. This often is a great way for athletes to start out in the sport, but often as athletes develop they opt to move to a more individualised coaching/program model. Oran athlete on an individualised program may opt into certain sessions (ie swim sessions) for coach/technique feedback in certain areas.

9. Do you want an individualised specific program designed for you?

There is a big difference in the offer of an individualised/personalised specific program versus group training. An individual program is tailored to your personal needs and will therefor include heart rate, duration and pace parameters suitable to your goals and current fitness level. It considers your strengths and weaknesses – therefore varying the type and frequency of these sessions (ie You wont find 2-3 x Swim, Bike, Run per week, all year round). It includes constant communication and feedback between coach and athlete and would include discussions about how you feel, your mental state, stress levels, your recovery techniques and current nutrition / sleep habits. You will expect to pay more for this type of coaching service compared to group training sessions. So if you are looking at an individual specific program, ensure your definition is the same as the Coaches. A fully individualised plan will be more expensive than a plan slightly modified template program, or a program given at group training sessions.

10. What are the Coaches expectations of you as an athlete?
It is important to understand what expectations your coach has of you. This can be things like: Type and amount of communication/feedback, protocols around injury/illness, time frames around notifying of events/races, adherence to training program etc. So ask your potential coach – what do they expect of you as an athlete, this will ensure that you are on the both page up front.

Here are some further questions to ask your potential Coach:

  • What is their Coaching specialty/expertise What are their qualifications/education?
  • What TYPE of program will be delivered? (ie individualised, template, group sessions)
  • How do they deliver the program? How do they facilitate communication / feedback?
  • What can you expect from them as a Coach?
  • What education do they provide their athletes for continual improvement?
  • What practitioners (if any) do they work closely with their athletes?

Once you have done your homework, get in contact with a few coaches that tick the boxes for you,and remember to keep in mind what commitment you want to make – both in time and money, and what you hope to get out of it.

Don’t be afraid to ask (more!) questions about how they will help you achieve your goals–no matter what your goals are. They are YOUR goals, so you must be happy with your decision. Happy Coach hunting!

Words by Coach Sarah and previously published in Australian Triathlete Magazine

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