Craig Shepherd 4:25
5th place age group / 15th OA
Producing an 8 min PB based on equivalent paces and distances VS his Coles Bay Half race back in Feb. This is a hard earned result from Craig. Tough lead in training Tasmania with 0-5 degrees. Huge gains in training were showing up but the test was going to be the fierce climate contrast and a big stage event for only his 2nd half iron distance race. He came through on all counts, showing that this road he is taking is opening right up. Great work Shep.
QLD NISSAN STATE SERIES - FINAL RESULTS
Lomani Newman - 2nd
Xane Bowen - 3rd
A great effort and many learning throughout
the series which started back in July ’17. The
result was a points score best of 6 races across
Lochie - 5th out of the swim and 6th overall finishing only behind kids 1-2 years older. Huge
breakthrough in swimming confidence and reward for months of consistent work.
Lomani - Raced up an age group against some kids up to 3 years older. Enjoyed the longer
distance and 5th overall !!
Ethan - His first Triathlon placing 10th! Only just learned to ride and change gears in a road
bike, transitions and an ocean swim. What a champion!
Rei dieseled through his 2nd Tri like it’s his 10th. Love seeing an athlete take a sport by the
horns and embrace all the pieces... asking for feedback / refinement
The rounds of NSW Schools Cross Country have been a great motivator in progressing the Juniors to better run performance.
On Wednesday Xane, Lomani (Primary) and Jet (Secondary) will compete in Coffs Harbour at the North Coast Schools Sports Cross Country.
The whole team has been using an occasional parkrun - Last year a long way to run for all - This year huge time imporvments as they have the ability to run strong and focused the whole distance
On Saturday the following PB's
- Xane / Jet - 21:56 - (PB - 30 Sec)
- Ethan 22:53 (PB - 2:10)
- Lomani 25:34 (PB - 4:20)
- Lochie - 7yrs ran the whole 5km for the first time @ 31:41
TOBY ROBBINS - BOY VS BUFFALO
Back in March 13 Year old Toby Robbins Achieved his goal of riding up Mt Buffalo. We started preparations via online coaching back in October and I was lucky enough to share a ride with Toby in the lead up when I visited down south. Toby had several great rides in the lead up and was a consistent performer in the AWPCC Criterium series through the summer.
Toby's dedication and attitude towards training will take him a long way. It was a pleasure to be part of a great team that made his journey possible.
ANGE - FIGHT BACK WON
You may have read about Ange's bike collision with a Kangaroo
It was quite a traumatic set back. Ange used an audacious goal of climbing Mt Buffalo on her bike to drive her to gain freedom again. Whilst far from full rehabilitation Ange gained the conditioning required to complete the climb and win the fight back.
Ange continue's her rehabilitation and now desires to restore her running ability to a level where she can compete in Trail Running events in Tasmania.
Its great to see her overcome such adversity and carry on adventuring and finding her flow.
TRAINING MIND - BREAKING THE BARRIER
Recollection of power swim set - 5x100m swim full noise on 4:00 cycle
Goal here is to go all out in an attempt to improve raw swim speed over 100m - We apply this for 4 weeks before moving into lactic threshold work.
24/5 - PB total rep time by 17 seconds
Heightened senses when we fully let go.
Winter is a great time to get into some bike racing. I thouroghly enjoy the switch over and different dynamics of strength and speed along with the tactics. I recently raced at Mur'bah CC and captured a recollection of a very raw and memorable day in racing. Read 'Death by Burringbar Range' here
Athletes following a performance based training program are aiming to achieve progression and adaptation to training volume and intensity. Athletes, Coaches may notice some drops in effort and energy at times which is going to be the case when new loads and stimulus is added amongst other things part of life. One sure thing we can control for performance is nutrition. Nutrition is fuel to burn and food to rebuild our bodies and minds.
Here are some physiological facts that show we need nutritional support through quality food and or supplements if it makes sense to do so.
Above all - Quality real food (As opposed to packaged) should be the main bulk of ones diet. Once correct mindset towards adequate real food intake is achieved then supplementation can be a huge enhancer. Get the basics of hydration and nutrition right first.
TRAINING QUALITY AND ADAPTATION FACTS
- Training at intensity - Elevated HR with the goal to develop strength/speed power in the muscles requires carbohydrates to create the energy required.
- If the body is in a depleted state then this is also signalling the brain to slow things down as the fuel source is not as readily available
- Muscles require protein to recover and reap the benefits of training - No point in training if you do not repair to match the new output asked of the body
Inadequate nutrition after training and in general sends the body into a stress response as opposed to returning to rested and balanced (Homeostasis) - Side effects include - weakness, mood variances, interrupted sleep (This has a catastrophic domino effect and can undo all training effort)
BEFORE AND DURING INTENSE TRAINING
(And before competition - Not during competition at this stage)
Aiming for a quick response and minimal digestion here are some options
- Dried fruit such as dates are easy to carry and consume
- A small water bottle mixed with the following options - 2 teaspoons of Honey or Rice Malt syrup
- Endura Rehydration formula - Better option for summer and still contain some carbohydrates for energy supply - The difference in these products is that they contain important minerals lost through sweat.
Endura Energy Gel - Consumed from the packet - 1/2 or full portion (2nd half can be consumed after if being the case) - Gels also contain some minerals and a very small amount of caffeine - Equivalent to 1/4 of 1 shot of coffee
POST TRAINING / RACING
Within 25 mins followed by breakfast approx. 45mins-1hr after training completed
Supplying protein for repair and halting breakdown. Carbohydrates to replenish energy supply stores
- Water - 300-600ml - More in humid/hot weather
- Endura optimiser - 1-2 scoops - 125ml water per scoop
- Rice cake with nut butter and half or full banana
- Small Handful of dried fruit and nuts
- Plant based protein powder with choice of milk (recommend almond) and half a banana or an apple / or dried fruit
- Carmen’s nut or protein bar
Helping relax the muscles and provide essential nutrient for contract ability and the nervous system to settle- both important so the athlete unwinds and prepares for sleep
- Endura max - Magnesium blend
- Endura Optimiser - Further nutrients to aid repair whilst in the most rested state
- Chamomile Tea - 1-3 bags
SLEEP - THE BEST RECOVERY TOOL
- 7-8.5 Hours is what a hard training athlete needs to make adaptations to their training stress
- Between the 6th and 8th hour is where the repair and growth hormone gets to work.
- Have a regular bed time
- Be disciplined in preparing for sleep - Some of the tips below are fact in letting the right hormones work so the body starts to prepare for restful sleep - The whole premise is about winding down
- Have a shower
- Gentle stretching
- Turn off mobile devices
- Dim the lights / turn off lights not in use
- Supplement with some magnesium which naturally slows down brain activity
- Chamomile tea is a very powerful in inducing sleep
Aim to get settled - Chores done / bags packed for tomorrow so you can sit and not be thinking about getting up again. Being ready for the next day also allows you to be more relaxed subconsciously knowing the morning can be a simple process of roll out of bed and have time for breakfast / waking up properly without stress.
COAST CYCLERY - NEW BIKE
Check out Stacey's new Focus. After years of hauling her alloy frame up the hills chasing boys she is onto a smoother and lighter ride.
Great service and a legendary chat with Brooksey & Paul
Unstoppable list of Endurance and multi sport legends bought to you by Brad Beer and POGO Physio
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Educators specialising in in Endurance | Sports conditioning | Real food and performance Nutrition
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Tweed Valley Triathletes
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