THE SEARCH EDITION 5 WINTER 2019

INTRO | DAWN

Times moved forward, we’ve had the nose down and as far as being hard at it that hasn’t changed.

Cold mornings are quickly overcome…

Chatter boxing in the dark, footsteps, new routes. You cant feel much and after a few reps the cold air sweeps through the lungs, eyes are open, hearts pound, skin prickles.

Look to the mountains in the background , sun rising , dawn is the best time of day.

90 minutes ago you were tired in your bed but there was work to be done and promises to keep.

There we are with life right on the edge, pushing our boundaries and creating new experiences.

The reward is today and the rewards are tomorrow.



XC / ATHLETICS RESULTS

The Junior crew have all been busy competing through the school sports pathway in both Cross Country and Athletics.

The racing has provided great motivation and allowed everyone to increase their running volumes.

There has been a notable improvement in aerobic speed and plenty of personal best being achieved from 400m - 5k.

Results

Cross Country

Xane and Loch went to State representing North Coast

Athletics

Primary - Loch, Lomani, Ethan and Hamish have the North Coast Carnival with 800m and 1500m events.

Secondary - Xane came 3rd at North Coast with a PB time in the 1500.

CRAIG - NICE 70.3 WORLDS / GLENORCHY 10 PB / MASTERS 1500M RECORD


Craig is currently in transit to Nice, France for the 70.3 World Championships

Its been a solid winter block for Craig with some remarkable outcomes along the way.

Craig set a new Australian record for 1500m freestyle in the 30-34 Age Category

We worked his running volume and specificity also which led to a massive 10k Pb taking over 1 minute 20 from last years time at the same event - He went 34:38

Plenty of effort has been put in on his behalf with the race prep. International world class event, audacious bike course, travel logistics. The boxes are all ticked.

COACHES UPDATE - CONSISTENCY // AAA TRIATHLON

Personally I’ve been motivated by my goal race in February 2020 - The Australian Alpine Ascent. Its requiring me to level up both physically and mentally - I recently posted a journal entry on the importance of Consistency / Working towards a goal in general. Check it out for some detailed insights.

MT WARNING

Last Tuesday for our run session we tackled Mt Warning. These kids love an adventure so for a while I have been keen to share the voyage. We have been knocking over 8-10Km run sessions every Tuesday and I have taken the older boys for a couple of Trail runs so the mountain was not out of our depth at all.

We ran / power hiked up with consistent movement aside from a few quick gear strip offs and looks at the view. Up the top including the chain took us about 63 mins. We sung happy birthday to Lomani (Candle in a cupcake), ate cupcakes and then raced down in 45 mins.. The kids were swept away in the adventure - There are plenty more ahead.

COAST CYCLERY / FELT FR3

A new road bike has been on the cards for about 18 months and with the disc brake technology switch in play its been a patient wait to find the perfect bike.

Brendan and Paul at Coast Cyclery helped me navigate the options..

I was after a performance road bike with the priorities being climbing ability and suitable to race on.

The debate was mostly due to the Disc brake technology changes..

Disc or calliper brakes? Slight weight disadvantage with the disc and it meant not being able to use my current race wheels - So the new bike would need to be packaged with a quality set of wheels

My existing race wheels would still be used on my TT bike

I quickly got my heart set on a FELT - Beautiful aesthetically and I love the brand.. Pioneered from California, embedded in the sport of Triathlon and rep’d by some of my favourite pro’s .

We looked at the Felt FR3 range and found this Indigo beauty at the right price point.

Coming in at 7.5kg, Ultegra, DT Swiss wheels, disc brakes.

A few weeks in and I’m glued to this thing. Its seen some mountain assaults and effort on the flats and just gives you everything you throw down. The only questions now are what climb, where are we exploring next?

SIDEWAYS

Sometimes you have to look sideways. Get free. We have our heads buried down a path and determined. All good staying in control but sometimes u see that point where you are getting stuck..or bored, at some point by our own bs. Which has no real truth, nothing wholeheartedly valid. Listen to your dialogue and don't seek excuse or default to pain. What's to be new, takes creativity and a positive light.. bravery.
Discover. Enlighten

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THE SEARCH E4 AUTUMN '18

RECENT RESULTS 

CAIRNS 70.3 

Craig Shepherd 4:25
Swim 0:26
Bike 2:25
Run 1:28

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.

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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

QLD.

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BYRON BAY

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

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X COUNTRY 

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. 

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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. 

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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

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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.

Read the blog entry here

 

BIKE RACING 

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 

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ETHOS 

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ATHLETE NUTRITION 

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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) 

 

NUTRITION 

 

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 

 

EVENING 

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  

Sleep hygiene 

- 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. 

 

 

 

TRAINING GALLERY 

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Our drag strip at Murwillumbah - Views of Mt Warning 

Our drag strip at Murwillumbah - Views of Mt Warning 

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. 

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PARTNERS 

Coast Cyclery

Great service and a legendary chat with Brooksey & Paul 

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PODCAST -The Physical Performance Show

Unstoppable list of Endurance and multi sport legends bought to you by Brad Beer and POGO Physio

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Fit Dimension Education

Cert III & IV Fitness Qualification - Extremely tailorable and personal experience Northern NSW | SE QLD Face to Face to face and online learning

Educators specialising in in Endurance | Sports conditioning | Real food and performance Nutrition

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Triathlon QLD

Support your sport and experience the benefits of insurance, racing and Junior Development  

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Tweed Valley Triathletes 

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Tweed Regional Aquatic Centre 

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Cannibal Clothing 

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THE SEARCH | EDITION 3 | SUMMER '17

         

THE SEARCH | EDITION  3

TRIATHLON | ENDURANCE

SUMMER 2017

Junior Team - Hike rewards 

Junior Team - Hike rewards 

 

 

ATHLETE PROFILE - THE LONE WOLF

TEAM RESULTS | UPCOMING RACING

DOWN BUT NOT OUT - ANGE FIGHTS BACK

PERFORMANCE - DOWNLOADS | SWIMMING | STRENGTH 

LEGENDS - GREG BENNETT

PARTNERS  

 

 

THE LONE WOLF

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Often we overlook a persons success and put it down to chance or talent. Look a little further into Lomani’s recent Aquathon State Title and we find a 9 year old who has been training since May - Through cold winters mornings. Some days she has been the lone wolf when the boys are away. She is the only team member to not have missed a training session

‘Everyone wants to eat but few are willing to hunt’ 

 

 

 

 

 

THE FRUIT

 

STATE CHAMPION LOMANI NEWMAN

Proud moments for Lomani, parents, coach and team mates as we watch this litle warrior attack the field to claim the Aquathon state title. Lomani has had a few near misses with 2nd in Bribie and 4th at Springfield, it was a real breakthrough to see Lomani believe in herself and lead the race start to finish.

Day 2 at Kawana - On the podium again with 2nd place

Kingscliff Triathlon - 1st place

XANE BOWEN

In Bribie the starter mixed up Xanes start time - Xane fought back a minute depicite (in an8 minute race) to come off the bike in first place. He ended up with 2nd and a belly full of desire.  Ive never seen someone chase so hard - The look of determination on his face forever printed in my mind. 

Kawana was a turn of luck in the Aquathon with a galant silver medal in the state champs. 

In Sundays Triathlon he again took the 2nd spot on the podium and valuable Nissan State series points. Again Xane was a tad unlucky have been held up by a car which decimated his lead on the bike. 

Kingscliff Triathlon 1st Place

 

JET TUNSTED

Jet is tenacious. Smallest kid on the start line. Biggest heart and has a massive go... A huge improvement demeanour an attitude in the past 2 months - Whilst being a a disadvantage not having formal swim training until now his bike/run is great and swim is improving rapidly through technique. Jet is only 12 and racing enticer distance - Its a brave accomplishment and I expect to see him steadily move up the results list through the rest of the season and certainly as we develop a few seasons worth of skills. 

Jet recently placed 4th at Kingcliff Triathlon thanks to an improved swim - He has taken off 40 seconds in his 250m distance performed at club level. A few changes bit by bit and some video footage has allowed him to stat making gains. 

 

DREW MOFFERY

Drew is attacking the Aquathon worlds - Recently claiming big points with a 2nd place SILVER  at Kawana in the QLD State Champs. Drew has also raced in the Sprint Qual races in Yarra and Kawana as well as the Noosa tri. With not doing any bike training due to the swim/run focus its quite admirable that Drew is lining up and willing to condition himself in big stage events. That will pay off when he races at age group international level. Drew is sitting 4th on the points table and keen for the next points race in Syd come Feb. 

 

MEGAN ROOTS

In a comeback to running - Fighting of a couple of years of ill health, Megan has regained her zest and confidence having accomplished the queenstown Half marathon. Its been a matter of daily focus and positivity towads improved erfromance - always hard when the rear vision mirror shows higher accolades. Whats important is the now, and through that the best results are on the way

 

TOBY ROBINS

Toby Robins is a Junior Cyclist from Albury training towards an ascent of Mt Buffalo 

Toby had been racing the local Criteruims and putting down some specific strength work on the indoor trainer as well as a solid core and bodyweight program to completent. 

One if his mentors and track coach Greg Featonby recently commented on Toby’s stability and efficeny on the bike - Thats music to my ears as I'm certain his body is getting well prepared to endure the slog of a mountain climb. 

Toby is currently in England visiting family and has sourced his training tools to keep the progress going.

 

CRAIG SHEPHERD TAUPO 70.3

Massive dedication by this athlete in his preparation. Craig didn't get to unleash his weapon of a swim due to conditions it became a Duathlon. A very impressive charge was laid down on debut 8th place and a hunger for rebuttal.

 

ON THE HORIZON 

ANDREW SMITH  - IMNZ

Campaigning towards his best IM result - Andy has put faith in me and is getting to work. So far a number of breakthroughs and starting points of strength and power allowing Andy to race  short full throttle. He has been able to transfer this into endurance work in recent weeks and we are seeing things not been seen before by this guy. 

 

NARRELLE LONERGAN BUFFALO STAMEPDE

Narelle came to me after a frustrating break from running due to hamstring tendonopathy. With diligence to a specific reconditioning program including strength work, swimming, cycling and hiking Narelle is now back accumulating long run miles and tempo work. 

Her goal of the Buffalo Stampede Marathon in April is holding place on the table. 

 

 

DOWN BUT NOT OUT

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Ange Ednie was all set for a great perfromance at Shep Half Ironman. Ange had a extremely traumatic colission with a kangaroo on her bike. 

If you follow the links here to a newspaper report  you will understand the severity. 

The fighter she is - Ange astounded her rehab team at Royal Talbot Rehabilitation with progress. So much so that they 'Kicked' her out 3 months early. Doctors shaking their heads with disbelief. Ange was regularly thanking her training experience and mindfulness practice in dealing with both the physical and trauma recovery. Ange says learning to walk again has been harder then any half ironman training. She is now enjoying logging rehab sessions in strength/swim/bike on Training Peaks. 

Side note - Another Triathlon Australia Member benefiting accident insurance

 

 

 

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SWIMMING FOR TRIATHLON 

FREE EBOOK - SWIMMING FOR TRIATHLON

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STRENGTH FOR PERFORMANCE - HOME PROGRAMS INC VIDEO TUTORIALS 

AVAILABLE FOR DOWNLOAD VIA THE STORE PAGE 

 

 

 

 

 

 

 

COACHING

 

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JUNIOR ELITE TEAM MURWILLUMBAH

Focused on performance | Skills and race preparation

Triathlon QLD Development Pathways

Contact Brendan for information on getting started

  

TRIATHLON | ENDURANCE RUNNING 

Online | Team places available

No set up fee in Jan, Feb

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1-1 Session | Face to face or skype

Individual programming | contact and feedback 

Multisport or Single Sport -

0418 667 752 | coach@kenshoteam.com

 

 

 

 

 

 

LEGENDS OF ENDURANCE

 

GREG BENNETT

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'In the late 90’s I learned how to train hard and how much more my body could take even when I thought I had nothing left. I’ll never forget setting the treadmill to 22.5km/hr +1° and Brett saying “35sec run, 25sec off… until you drop!” (I managed 150 until he said enough).'

Recently Retired legend of the sport Greg Bennet has a huge list of successes - look up his Wiki page. 

But more to the source in this article by  renowned Coach of champions - Brett Sutton. Brett speaks of his work ethic and how its speaks to the essence of Triathlon.

Greg was a true pioneer.

 

 

 

 

 

 

 

 

PARTNERS

Coast Cyclery

A legendary chat with Brooksey Paul + 5% Discount for KENSHO TEAM and  TVT Club Members

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PODCAST -The Physical Performance Show

Unstoppable list of Endurance and multi sport legends bought to you by Brad Beer and POGO Physio

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Fit Dimension Education

Cert III & IV Fitness Qualification - Extremely tailorable and personal experience Northern NSW | SE QLD Face to Face to face and online learning

Educators specialising in in Endurance | Sports conditioning | Real food and performance Nutrition

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Triathlon QLD

Support your sport and experience the benefits of insurance, racing and Junior Development  

 

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Tweed Valley Triathletes 

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Tweed Regional Aquatic Centre 

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THE SEARCH EDITION 2 | WINTER

 

THE SEARCH | EDITION 2

TRIATHLON | ENDURANCE

WINTER 2017

Urliup, NSW 

Urliup, NSW 

 

KENSHO TEAM UPDATE

JUNIORS 

AGE GROUP

 

WORLD CHAMPS 2018 GOLD COAST

SELECTION EVENTS

 

INSIGHTS

FORM VS POWER - THE NEED FOR BOTH

 

COACHING

JUNIOR ELITE TRIATHLON 

ONLINE TRIATHON | ENDURANCE RUNNING

 

ATHLETE PROFILE

FROM BROKEN TO BREAKING THROUGH

 

 

 

 

KENSHO TEAM UPDATE

JUNIOR ELITE TRIATHLON 

Results  

8 weeks in on winter training for the Juniors we retested VS the initial evaluations weekend back in May 

Separately- 400m Swim, 3km Run, 1500m Run, 10km Bike 

Lomani - 4km Bike TT time.

Its no surprises to have seen improvements due to the consistent effort showing up 5 sessions a week across swim, bike and run. 

Xane wiped the floor on every TT with a range of 28 secs - 1:42 PB's

Lomani and Xane both enjoying getting some start line practice up with a parkrun and 4km Junior Dash at the Gold Coast. 

Just yesterday Lomani took 2nd place (As an 8yr old against 10 yr olds) at her school athletics carnival - 200m & 800m

Xane did similarly well with Age Champion. 1st in 200m, 800m

Tomorrow Lomani lines up at the Greater Springfield Duathlon - The first race in the QLD State Series

 

Creativity   & Science  

 With Current Squad ages @ 8 & 11 its been a really interesting insight for me as a coach to look at how to communicate my knowledge to a sub junior age group. Both in technique and racing/effort performance I've used stories and visualisations.  

Training science focus has been about some power and strength development. Keeping it simple with short efforts aiming to hold raw power and find form in that.  Thats the starting point for developing the right skills to carry it into endurance based efforts.   We have done both long and short time trials so we can see the improvements come together. 

A week of wet weather was also a good experience on the bike as we were able to gain some handling and turn skills - Its not about hiding from danger its about getting comfortable with it. That reduces the risk. 

Transition practice has been a feature for the past 3 weeks. Huge racing time savings there and super fun/unique  part of our sport.

 

AGE GROUP

The Aerobic Engine

In recent weeks some PB ‘s have fallen. Across the board its coming as a result of about 8-10 weeks of consistent work. Not ridiculous amounts of speed or intensity just building the athlete right with balance of endurance and threshold work at the right time. No injuries in this camp.   Its great to have the athletes being rewarded for their diligence and endeavour.  Its a simple game when you play it right.  and thats hugely dependent on the athlete being ‘coachable’ . For those with recent rewards - this is only the tip of the iceberg.

Results 

SJ - GCAM - Mentor runner for PNG athlete

Matt Frost - RIverina Endurance Trail Running Series Race 1 & 2 + AWTC Off Road Duathlon

Drew Moffery GCAM 10km - PB breaking 40 

 

 

 

 

 

 

 

KENSHO TEAM ATHLETE GOALS

JUNIOR ATHLETE GOALS

Lomani Newman, Xane Bowen

QLD Schools regional - Gold Coast | Primary Aquathlon 

QLD School Sport Champs - Hervey Bay | Primary Aquathlon

Triathlon QLD Nissan State Series

 

AGE GROUP WORLD CHAMPS FOCUSED ATHLETES

Drew Moffrey - 35-39 Aquathon | Sprint 

Ange Ednie -  50-54 Sprint  | Challenge Sheparton

Stacey Murray - 25-29 Sprint

 

AGE GROUP ATHLETE MAJOR GOALS

Matt Frost| Spartan 21Bright 

Hayley Mitchell | Melbourne Marathon

Jo parker - Wagga Trail Half Marathon

Sarah Jane Alley | Gold Coast Marathon

Megan Roots |  Queenstown Half Marathon

 

 

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WORLD CHAMPS 2018 GOLD COAST

SELECTION EVENTS

Triathlon Australia recently released selection races for the 2018 World Championships to be help on the Gold Coast. 

Its something new to many as the reality is something perhaps not on peoples agenda due to the usual case of international travel. 

A fever pitch time to be a Triathlete in Australia . Its certainly a positive for the Sprint and olympic distances which arein recent years have been eclipsed by the long course bucket listlure. 

A sprint or olympic perhaps looks at as inferior or not asa compelling achievement. But as we all know the shorter the race the faster we can go . Put this on the back of the recent Super league event and its a real re awakening of short fast multi sport action .

Every man and his 2 dogs will be vying for a green and gold suit for GC 2018and thats a great thing for the sport. Its a great thing for the breadth of competition and it certainly shouldn't be a deterrent for those to have a crack themselves. 

THe sport of Triathlon in Australia is pioneered onthe spirit of ‘Have a crack’  so let that be the encouraging motive for you to get on a start line . I

‘Everyone else is doing it’

Worth also having a look at the World Champs in Denmark2018 

Ride the wave towards an exciting 2017/18 

Best way to qualify

Best of 3 races - Include a national championship race which is double points

 

 

INSIGHTS

FORM VS POWER - THE NEED FOR BOTH 

Some of my athletes are at a stage of fitness where I’ve been able to program some power work. Power work is about high output over a short distance / High recovery . The question comes up - What about form here? 

Theresa link between form and power both ways

When you practice form you in grain ability to identify   the forces working with and against you - intensity wise its either very low to moderately strong - 5-7.5 . So then when you jump up to a 9-10/10 power effort and its all guns blazing what if it gets messy? 

If you never apply the raw effort that is power then you wont get fast - Or learn how to actually get fast . So you end up just going ‘efficiently slow’- In many ways power is a case of ‘mind off’  and let the body find the fastest way. 

Remember running the 100 at school? or getting chasing in the playground. You just get at it.  maybe a good comparison is when a dog runs out and chases you when your training - don't think much   do you, instincts kick in. 

So thats the 1st principal of power. 

The second- is to feel when the pain kicks in and form drops / or identify how you are finding ‘fast’  and go to that when the interval gets longer or at rep 5 or 6 when fatigue has kicked in. 

So go fastest,   find form then go faster again. 

 

COACHING

 JUNIOR ELITE TEAM MURWILLUMBAH

5 sessions a week 

Focused on performance | Skills and race preparation

Triathlon QLD Development Pathways

Contact Brendan for information on getting started

  

TRIATHLON | ENDURANCE RUNNING 

Online | Team places available | Apply here

 

INTRODUCTORY MONTH SPECIAL

1-1 SESSION VIA SKYPE | 60 MINS

INCLUDES 1 MONTH INDIVIDUAL PROGRAM BASED ON SESSION OUTCOMES

$90 

 

 

 

 

 

 

 

ATHLETE PROFILE

VIDEO - FROM BROKEN TO BREAKING THROUGH

My Wife Stacey Fractured her hip as a result of a bike accident in December 2016. Stacey has a relentless attitude to her goals which was applied in her recovery. Some what 6 months later she is back into the hard stuff.

I recently put together a video showing the journey - Enjoy

Thanks to Triathlon Australia we we able to access some insurance which paid for some Physio and equipment hire to help transition stacey out of hospital. A little bit goes a long way when your down for the count.  

 

LEGENDS OF ENDURANCE

I'm inspired by the pioneers of our sport

Check out this video of Miami Triathlon in '89 featuring Dave 'The Man' Scott and a 17yr old Lance Armstrong

Dave Scott is fearless - Racing raw  

 

PARTNERS

Coast Cyclery

 A legendary chat with Brooksey Paul + 5% Discount for KENSHO TEAM and  TVT Club Members

PODCAST -The Physical Performance Show

 Unstoppable list of Endurance and multi sport legends bought to you by Brad Beer and POGO Physio

Fit Dimension Education

Cert III & IV Fitness Qualification - Extremely tailorable and personal experience Northern NSW | SE QLD Face to Face to face and online learning

Educators specialising in in Endurance | Sports conditioning | Real food and performance Nutrition

Triathlon QLD

Support your sport and experience the benefits of insurance, racing and Junior Development  

THE SEARCH | EDITION 1

 

CONTENT

INTRODUCTION

JUNIOR ELITE TRIATHLON TEAM | MURWILLUMBAH

ATHLETE EXPRESSION OF INTEREST 

ABOUT THE KENSHO TEAM PROGRAM 

PROGRAM SAMPLE

PROGRAM PREPARATIONS MAY 20 | 21 

 

TVT CLUB | COMMUNITY PROGRAM

ABOUT 

PROGRAM SAMPLE 

 

PROGRAM VISION | VALUES

KENSHO ENDURANCE

COACH 

ABOUT

 

TRAINING ARTICLE

SEASON PLANNING 

 

PROGRAM TRIALS

SCHEDULE

COURSE INFO 

 

 

 

 

 

 

INTRODUCTION

 

Bringing visions to life is what keeps my energy going. Since experiencing the beautiful surroundings of Murwillumbah I saw an opportunity to bring my long term goal to life. 

Its a product of my passion for Triathlon and Endurance Coaching | Education and experience | Community and environment. 

I am grateful that an opportunity to help individuals achieve and to help grow the sport of Triathlon. The endeavour is to make a lasting impact and to personally grow and evolve also. 

My wife Stacey and I look forward to moving to the Tweed Valley area in May to begin a long and lasting chapter. 

 

Coaching endurance sports is a highly rewarding for the fact that Athletes improve based on their enthusiasm and hard work. No matter how ‘gifted’ an athlete is there are so many skills + physical and mental elements to work on - Improvement is can be continual. Endurance sports take years of developing into true potential- It can become a life time passion and medium for life skills outside sport. 

The state of Triathlon in Australia is extremely positive offering many levels whereby athletes can quantify success. The most significant measures are those that the athlete experiences personally/internally as a result of daily practice and more ultimately when major goals are achieved. The same can be said for sports such as endurance running and cycling.

 

I am looking forward to a hands on Coaching approach through a focused Junior Program & Club | Community program 

Read on for more information on both programs. To express interest please get in touch via details below. 

You can also chat with Jeff Collier for more information. JCollier@tweed.nsw.gov.au | 0406 381 766

 

Endeavour | Enlightenment

BJM 

Coach Brendan Murray

0418 667 752

coach@kenshoteam.com 

kenshoteam.com

 

 

 

 

 

JUNIOR ELITE TRIATHLON TEAM | MURWILLUMBAH

 

May 2017

Athletes express your interest

Ages 10-25 

8 Sessions per week (See sample program) 

3 year process in developing athletes to an established level. Conditioning and skills for Triathlon

Personalised athlete support 

Education

Seeking 10-15 athletes committed to improvement

Program preparationsMay 20 | 21 - Valuable for all Athletes setting bases for training | Valuable for those looking to trial for the Triathlon QLD Development Program  - See page for schedule

 

Coach Brendan Murray

0418 667 752

coach@kenshoteam.com 

kenshoteam.com

 

 

 

 

 

 

ABOUT KENSHO TEAM JUNIOR PROGRAM

The program will track and educate athletes on how to improve their performance

Emphasis on attendance, endeavour and enjoyment 

Educational articles / periodicals highlighting training philosophy, physiology and psychology. Current events and training focuses

History of triathlon- Influences 

Cross training influences via sports such as - Trail running, cycle Racing, competitive swimming

Recognition of personal bests 

Recognition of behaviour in line with program values.

Testing, race outcomes

Personal development

Access and direction to TQ Development Program

The program may include guidance and mentoring from affiliated Coach’s, clubs and programs -Triathlon Australia mentor Coaches, Triathlon QLD Junior Development Program, local cycling clubs and Coaches

 

kenshoteam.com

 

PROGRAM SAMPLE - PHASE 1 TRIATHLON FOUNDATION SKILLS

 

 

TVT CLUB | COMMUNITY PROGRAM

 

Program goals

To provide a frame work of coaching and training which grows the enjoyment and performance of Triathletes in the Tweed Valley region. 

Communication

Featuring shared communication with the Junior Program -  Educational articles / periodicals highlighting training philosophy, physiology and psychology. Current events and training focuses

Program Schedule

Start times | Full Program and Casual Session Costs | Locations > TBA 

 

Example Program

 

Register your interest 

coach@kenshoteam.com

0418 667 752

 

 

KENSHO TEAM JUNIOR | TVT CLUB COMMUNITY PROGRAM CORE VALUES

 

Passion through skills - A fine attention to skill and motor development that allows athletes to understand their bodies and understand the sports skills as fun and play. 

 

Passion through endeavour - Learning the reward of hard work and overcoming challenges physically and mentally 

 

Passion for Triathlon - Enjoying the balance of disciplines and the thrill and invigoration unique to multi sport racing

 

Passion for Community, friends and family - Growing a strong relationship within club and community. A sense of belonging, pride and contribution 

 

Passion for personal growth - Organisation, discipline, and mental toughness 

 

 

 

 

 

 

 

KENSHO ENDURANCE

COACH

 

Brendan Murray

Defining the individual journey | What Individual success means for each athlete

 

Experience

10 years experience in Coaching.

Running & Triathlon Coaching, Teaching and Community Event Development have come as a natural interest. 

I have sought after coaching and mentoring from experienced and highly accoladed individuals. 

A passion for both the physical science and mental aspects of performance enhancement. 

My learning is well developed but forever ongoing. 

I practice what I preach both through my Coaching vocation and individual pursuits as Triathlete & Endurance Running. 

Intuition

One of my gifts is a strong sense of intuition and being able to apply that to coaching individuals 

This enables me to integrate training needs with understanding for each individual and how to bring the best out of them.

Programming Science Knowledge

Through my studies, self application and teaching I have developed a both strong theoretical understanding practical sense based approach to Exercise Science principals. Science is an excellent tool when implemented appropriately for the athletes progression. 

 

Mental preparation

This is where the artistry is.

Working towards a goal is a collaboration of skills applied consistently and the ability to venture out of the comfort zone. 

The attainment of a compelling goal is the best education an individual can get 

Shifts in physical performance are solely driven by the mental drive - Awareness and understanding 

The why behind the what is what moves us. 

 

More than just Triathlon

The best thing about Triathlon is that is a sport that builds life skills. 

I am very passionate about personal growth and integrity.

If your riding the bus with me then expect to practice and strengthen skills such as 

 

Discipline

Communication

Time management 

Team work

Self belief 

Contribution 

Confidence in yourself as an individual 

 

ABOUT KENSHO ENDURANCE

Coaching endurance sports is a highly rewarding for the fact that Athletes improve based on their enthusiasm and hard work. No matter how ‘gifted’ an athlete is there are so many skills + physical and mental elements to work towards improving. Endurance sports take years of developing ability - It can become a life time passion and meduim for life skills outside sport. 

The state of Triathlon in Austrlalia is extreemly positive offering many levels whereby athletes can quantify sucess. The most significant measures are those that the athlete experiences personally/internally as a result of daily practice and more ultimatley when major goals are achieved. The same can be said for sports such as endurance running and cycling. 

 

Kensho

Kenshō is an initial insight or awakening. Discipline applied to achieve daily enlightenment 

Satori, is a much greater“comprehension; understanding”. It is the ultimate enlightenment. Requiring significant poise, derailing of the common senses, complete heightened determination to achieve

Philosophy

Endeavour | Enlightenment

Empower Athletes to experience conditioning beyond the fear & demands of competition | themselves. 

Teaching a balance of discipline, courage & zen

Coaching Vision

To be a highly respected and sought after Triathlon Coach, community contributor. 

To produce and support world champion results.

Optimising mental & physical performance.  

To see an athlete experience daily realisation of their dreams (kensho) –  is a reward beyond measure for us as coaches. 

Our quest is to provide opportunity for athlete’s to take on a conditioning journey towards their ultimate endeavours - Enlightenment (Satori)  

 

ABN 52473033438 

Brendan John Murray 

 

 

TRAININGARTICLE

SEASON PLANNING

 

Triathletes become pretty good at self-assessment. It comes with the territory of wanting to improve – fulfilling areas into truer potential.

With so many parts of triathlon it’s an exciting and endless process of improving. Managing where to start is an achievement in itself. We want to be able to focus on our training – Narrowing down a few elements to focus on without the overwhelm of ‘I’m not hitting this particular aspect’ etc. E.g. 'My volume on the bike is down and I'm not not doing those 1km run repeats, they were so good a few months ago'. 

Whats important is what your are doing and that it has a focus. We cant just stick to the same training stimulus all year round because its going to make you stale or just really good at going the same speed. The beauty of ending a season is that it allows us space to plan and push ourselves in new ways. 

A starting point is to identify where we are in our training / racing cycle and the elements of training we potentially attach at certain times – Keeping in mind every athletes cycle and age in the sport is individual – This is general

For simplicity I’m going to make the ‘Key race season’ Jan – March. There are a lot of options for racing so the timing of your season may be slightly different - Its good to be clear about when you are wanting to be really ‘on’, racing, then you can plan towards it and know where then end point of your campaign / reward is.

For the sake of this article Lets identify that our season is coming to an end and we want to a a fresh look at how to construct our way forward – which involves  new and exciting types of training in the ‘off season’

Improvements next season depend on the offseason approach to training. Its exciting, different and has fun elements but its hard work and consistency  that reaps next seasons PB's

Heres an example of a Triathletes road ahead in preparing for the season. 

April | Transition

 A couple of weeks of mental and physical reload

Assessment of season – Self discussion, discussion with coaches, reflection on achievements

Assessment on opportunities – Coaching, biomechanics / form, Movement, Addressing weaknesses in fitness range / ability – E.g. speed, power or endurance

Goals – Long term goals, KPI

Planning – Putting outcomes of assessment into an action plan

 

April | Preparation 

Introducing training. Performing some base line evaluations, trying on new concepts in training to get a feel for it – mental / physical approach and adaptation

 

May – June | Phase 1 Stimulus 

Bring a regime back into play – Look to attach accountability such as a coach and or events/testing in line with the new stimulus.

Focus on nailing the new stimulus and staying relaxed about intensity and volume of other sessions that have been more of a priority during a race prep or ‘in season’ phase.

As you adjust to the new stimulus say in weeks 5-8 you can start to bring other things back up a little as the body has adjusted OR press the new stimulus harder – Knowing you can come back to other things later – Keep a feel but not an obsessed focus.

Example below  - Note these examples are individual for one athlete - A discussion with your coach to establish the plan suited to your athletic stage and goals is a high priority - A focused plan with purpose will  mean something to you and your goals and therefore no dwindle into a 'great idea with no action' in a few weeks time when motivation wanes. 

New Stimulus

-       Bike – 3 quality sessions power based intervals and higher volume per ride

-       Strength work – 1 upper body & 1 lower body short but impacting (low rep 3-6)

-       Swim 1 x speed set – Intense short rep max effort - high recovery

-       Run 1 x Speed Set - Intense short rep 90% effort – Mod  recovery

 

The new bike sets and strength work are going to tax the nervous system and muscles meaning that the run might take a few weeks before an ideal set can be achieved.

In the first 3 weeks place priority on all bike and make the strength work count. Other wise you fall into the trap of always training the way you trained – Make sure your mentality available for these sessions.

 By having 1 quality swim 1 run session short and achievable it will start the experimentation to a 3rd & 4th new stimulus and allow adaption to begin. With these sessions being secondary don’t be a perfectionist by doing the following

-       Not trying the new session because your not ‘fresh’ or completely recovered. Be wise but accept that you will only get used to it by starting the process.

-       Accept that something quality is better than nothing – Start the process e.g. a start week one with a single fast rep – e.g. a 400m – use it as a test. Week 2  Progress to quality 5 x 200 – achievable but make it quality

Secondary stimulus.

-       Aerobic running – Add 1-2 Aerobic  runs 20-45 mins work on form and rhythm to keep the legs and aerobic system familiar to running. Fitness from other sessions should make these feel increasingly better but accept that 2-3 runs (1 quality) is enough to improve some skill  and maintain aerobic form but not make massive inroads at this stage.

-       Swimming – Keep a higher volume of swimming in mind as this is always the one to drop off. If intensity of other session remain moderate and then also drill aerobic recovery focus then you can keep a feel for the water and adaptations from fast sets but keep mechanics spot on. I believe its extremely destructive to let the swim go as it’s the most technical and apart from thinking swim specific it excellent to balance and recover the legs from any of the new/hard stimulus. Use Aerobic strength work in the pool to hold your feel from the fast work.

Recovery – Use swimming as recovery and adding bonis volume mentioned , keep up your mobility, core and flushing that allows you to keep pressing in the key sessions. Nutrition and sleep always 10/10.

July - Sept | Phase 2 Stimulus

Looking at the second half of this period its an opportunity to bring another discipline into major focus. You would be aiming to maintain some quality in the discipline you have progressed with in the first part of the preparation season. 

e.g. Now lets lift the run. Lets say you worked the bike in the first part with 3 quality sessions. You might hold this with 2 quality sessions - Potential slight volume reduction in one session. Then lift the runs making sure theres now 3 quality runs. 

Keep in mind that to some point we are playing the game of dissecting the sport of Triathlon which is SBR not S | B | R but don't fear the next  integration  phase will start to balance and integrate SBR in what is the first sniff of the new season. 

If you have always dissected then for you it might be an advantage to brick a lot of sessions together Get tough early. 

Oct- Dec Integration

As mentioned above we want to start to integrate the sessions more so we aren't necessarily doing SBR brick threshold sessions entirely but we may perform a swim/bike or bike run combo still utilising the ‘Skills’ / interval speeds aiming to hold this developed pace/power in the mix of combined sessions which may be longer or at least hold that extra mental level because its not singular focus. 

Racing here would be a huge advantage to knock some durability in the body and gain familiarity to intensity/ toughness/race preparation. Time out of it means high anxiety and we want to have the time to get comfortable by the time key races arrive.

 

Jan - March | Specific

Threshold efforts a plenty.  This is just a matter of practicing the game Swim Bike Run - Put the developed ability over the winter/spring into action. We know we are going faster and then putting the efforts down to prove it. So much of this is about really familiarising the mind with the duress of racing (specific skills such as course profile specifics and transitions) and boring out that engine thats been oiled, tuned. Ready for a huge combustion come prep races and key races we are feeling hugely capable. 

Your best season is only the product of hard work - Diligent planning / advice / effort. 

If you have any questions or want to discuss programming drop me a line. 

coach@kenshoteam.com

 

PROGRAM TRIALS

SCHEDULE 

Valuable for all Athletes setting bases for training | Programming 

Interested in joining Kensho Team Junior Elite Triathlon Program

Valuable for those looking to trial for the Triathlon QLD Development Program


The program will consist of the following events

SAT

SWIM 400m

RUN 1500m

 

SUNDAY

BIKE 10KM ITT
RUN 3KM 

 

DETAILED OVERVIEW

Bike Skills TBA

Saturday  May 20

TRAC Murwillumbah 

6AM  Arrival | Check in 

615  Welcome | Overview | Swim Briefing |

630 Warm Ups |  Marshalling 

7AM - Swim Trials |  400m | Wave starts  | Swim down

745AM - Results | BREAK

 

8:15 AM - Easy ride to run location (6KM) | Brooks Rd | Ride run course

845AM -  Warm up run | Drills 

9:00 AM - 1500m Run trial | Wave starts

9:45 AM - Recovery ride return to pool 

10:15AM Recovery | Results | Briefing for Saturday

 

Sunday May 21

6AM - Arrival | Check in | Dulguigan Rd opp Urliup Rd

615AM - Welcome | Overview 

6:30AM Departure group ride TT course recon 10km

7:00AM Bike TT 10km - Shot gun starts non drafting ITT Individual Time Trial 

POST ride stationary trainer cool down 10 mins per rider. 

Results | Instructions for 3km TT  

 

10AM Meet at Bray Park Butchery Kyogle RD | Check in 

10:15 Briefing | Warm ups 

10:20 - Wave 1 Start 

10:35 Wave 2 Start 

Return to TRAC Murwillumbah 

11am | Swim Recovery 

11:30 Reflections | Program Discussion

 

 

COURSE DETAIL

 

SWIM | TRAC MURWILLUMBAH 

 

RUN 1500m | BROOKS RD 

 

 

 

BIKE 10KM | DULGUIGAN RD 

 

 

RUN 3KM | BRAY PARK