Hi All,
Bring your run shoes just in case the Northerly keeps picking up. Might be a good chance to get out and do some rough water swimming though!
Hope Billy didn’t get everyone too lost on Tuesday. Apologies for not making it. I have a recurring injury. I was looking forward to teaching Callum how to run up those hills too!
Coach ‘Broken knee’ Logan
Hi all,
hope you didn’t get to lost with Billy showing the way!
Benefits of Trail Running
Running in a triathlon is mostly about strength - with a little speed thrown in. Towards the end of the race after a swim and bike the body is pretty tired so those that are stronger can hold their run form better and hence run at a greater pace than those that are starting to waver.
Running trails will build this strength better than any other surface out there. The constant changing of your foot strike has the effect of developing the muscular system and surrounding support structures better than the same/same on road foot fall. This constant changing pattern also helps repetitive stress injuries that plague many runners who stick to concrete and round the bays loops.
There will be more hills in your workouts than planned as the constant change in the surface will mean that you are more often than running up or down hill. That and trails are more likely to be situated on hills where building - even in Wellington! is precariuos at best!
The surface is softer on the body. Asphalt is great for cars but not for the human body. After time on the trails you will notice the difference when you return to the concrete jungle out there. Running trails will mean less injuries and you will be able to run more mileage as a result.
Running trails will help with your form as it promotes mid to forefoot landing. You are often forced to take shorter steps when running trail. This helps to stop you falling over - due to keeping your centre of gravity over your feet more. This means that you will be less likely to overstride and actually ‘brake’ as your foot hits too far in front of the body.
It promotes speed - when you run technical trails you find that you have to physically move your feet faster this helps you go faster. Simple concept but often forgotten! This is also true when you run downhill keeping your form together. When you run down hill on trail try and run leaning down with the hill and still on the forefoot - it is pretty hard to run down with your heels hitting the dirt - and your quads will be toast at the bottom!
And running trail has all those benefits of being in nature… and you get a chance to get muddy like you did as a kid!
Coach Logan
Hi all,
Thank goodness the tennis has finished - now I get back to doing some work!
Time trial tonight - meet outside Freyberg and ready to roll at 7pm please.
The schedule will be tight tonight as we are going to group ride to Burnham then set you all off at 1 min intervals. It is going to be an out and back course. Then we will do an easy group ride back using the cycle way and crossing over at evans bay to return to Freyberg.
See everyone at 7pm!
Coach Logan
Hi all,
hope everyone had fun at RPM with Emma. She is star that girl!
Indoor training is great for anyone new or experienced at riding. It offers an alternative to heading out on those days where the weather is the only winner on the day. It is fantastic at improving your pedaling technique and for working on specifics of it without the need to be distracted by traffic etc. So give the following a try.
Single leg drills - these are great for developing your weaker side and identifying any key problems with each leg. Place one foot at the back of the trainer ensuring that it is safely out of the way of the free wheeling crank arm. With your cleated foot begin pedaling and try to pedal as smoothly as possible. This includes keeping your pelvis level and stable. You only need a very small amount of resistance for this drill. You will soon become aware of the ‘dead spot’ where it is hard to pull the pedal up (as you don’t have the other leg pushing down). This is the point where most riders (new and old) can improve their cycling. Try and engage the hamstrings and glutes to help bring the pedal up to reduce this ‘dead spot’ and create smoother pedal stroke.
Training time efficiency - apart from the few pro athletes or those with lifestyle jobs (like Dave!) training for 3 disciplines is often very hard to fit in. As cycling requires the most hours it can be beneficial to train indoors to get more bang for your buck. As you don’t have to stop for lights, cars, pedestrians, or get to coast down hill at any time spinning is very efficient. A 90min ride outside could be done inside in the space of 65 min depending on the intensity and goal of the ride.
Train all hours - Cycling outside is best done in fine conditions during daylight hours. Using a trainer means that you can pencil that ride in before or after work and not have problems associated with riding in poor light, bad visibility or sun strike (this can happen early and late in the day). It also allows you to avoid the notorious tired drivers that make their way to work via rote.
Cadence - Is very important to triathletes and cyclists. For us a cadence of 90+ means that we are more likely to maintain good cadence for the run leg. Ideally we want to maintain this similar leg turnover rate during the run leg. There are lots of specific drills and these are best done indoors when you can concentrate fully on them and have repeatable conditions for them. Not too many flat non windy sections of road in Wellington!
Smooth pedaling - Just as technique is paramount in swimming and running cycling is the same - although no one tells you this as a kid! Riding fixed wheels bikes (or the RPM bikes) have the effect of ’smoothing out’ your pedal stroke as they force the legs to continue with the momentum. This will help reduce the work of the quads and bring the hamstrings and glutes into play. Which will enable you to run better after transition.
Music - I recommend you get some great music and ride indoors to it - much better than watching telly as the rythme will help with your pedaling. Music isn’t recommended on the road as you need to be aware of everything around you. So keep the ipod for indoor use.
See everyone soon,
Coach Logan
Hi all,
I hope everyone enjoyed their run around the bay on Tuesday. It was into new territory for some of you and up some zig-zags for the others!
Tonight unfortunately isn’t looking too promising with the northerly picking up so please bring your run gear as it may be too rough to go into the sea.
Some run notes from tuesday for you all -
Run intervals - the idea behind doing a faster 1km on tuesday was to demonstrate that you can all in fact run quite fast. It is a simple idea but often people get lulled into just trying to run longer each time. When the fastest way to improve our run fitness is to do interval training. It stresses the body just the right amount to get a great training effect. So run intervals once a week with repeats of about 500m and do 3-4 of these with 5 min easy running between. You don’t have to go all out but look to run between 70-80 % effort. With a good 15 minute warm up and warm down of jogging.
See everyone tonight!
Coach Logan
Hi all,
what a great 8 weeks!
I want to thank all of you for getting into the Squad and making the squad lots of fun for me and Dave. We really enjoyed training you all - even if the wind got the better of us a few times!
We are kicking off 2010 with a shorter version of the squad. It will run for 6 weeks (at this stage) and look to set you up for the Contact race in March or the last Scorcher of the season.
For those returning we have a discounted rate and a couple of you that picked up injuries we can work that in also.
Indicative timetable is now up!
Thanks to Jeff for the starring role on the bbq - much appreciated!
Talk soon,
Coach Logan
Anyone with photos they want me to put up from the races or the bbq please send them through
Hi All,
The northerly is whipping the harbour up at the moment - so it is very choppy!
Please bring your run gear tonight as at the moment it would be too dangerous to take you guys out swimming in this!
Great to see so many at the triathlon on Sunday. There are some great photos of Jacqui, Dave, Mel and our mascot Skye helping her dad across the line! Check them out by doing the following
* Go to http://kelsidoscher.com/
* Scroll over “index”
* Click on “private galleries”
* Login with USERNAME=”TRI09″, & PASSWORD=”TRI09″.
See everyone tonight!
Coach Logan
Hi all,
Here is a link to check the water quality and temperature for the harbour.
http://www.gw.govt.nz/wellington-harbour-at-queens-wharf-2/show/1644
We are coming in at a balmy 12 degrees today!
This is courtesy of Jeff so if give him cheek if he doesn’t show up tonight as he has checked it already and decided that it is too cold!
Coach Logan
Great 10km timetrial everyone!
There are some very good times. Ed you were too fast and I lost you as you scorched back along the bays!
Ed 17.26
Olivia 18.22
Warren 19.02
Claire (Fred) 19.38
Catherine G 19.40
Kathryn (KK) 20.22
Ellen 20.10
Jeff 20.40*
Leonor 20.53
Jacqui 21.07
Logan 16.31
So as you can see even with all the kit I didn’t go much faster over 10km!
The Timetrial is known as ‘the ride of truth’ as with all things equal it really shows out the strongest riders. They are a great training tool to see how fast you can go and what intensity you can ride at. Ideally you should ride them regularly to see how you are progressing. Pick a course which is fairly sheltered so that you can match the weather conditions.
Our fastest time on that course was just over 16 minutes. Ideally any triathlete in their first season that can ride at 30km an hour (20 min on that course) is going very well. That is a great goal for anyone to have in their first season or two.
* Jeff went looking for Ed - I am looking forward to watching the boys on their next head to head ride!
See everyone for a swim tonight!
Coach Logan
Hi all,
Great first night in the sea - how flat was that?!! A bit chilly but it should only get warmer!
Before getting into the water
Swim with you mates - Wellington waters are very safe. But swimming with your mates makes you alot more visible. Cramp can also strike swimmers at any time - just ask Fred!
Know the course - you will often hear people asking how many laps it is!?!?! So take the time to check out the course map so you know where you are going and how many times. Check on the entry and exit areas so you know where the best route is for you and also if there are currents. If you are going out with a squad or your mates make sure everyone knows the course that you are going to swim. That way everyone will more than likely stay together.
Note your surrounds - this helps for when you are in the water and if it gets choppy you can aim for something high (a tree, house, hill etc) so you don’t have to lift your head up as much while swimming. Make sure you look forward and back so you can check that you are swimming on the right path.
Goggle selection - can make a difference. It is nice to have a couple of pairs in the race bag. This is 2 fold - the straps do break after time. And it is nice to have a dark pair for those bright sunny days and a light coloured lense for the cloudy and overcast days.
Caps - are essential for open water swimming. It is very hard to be seen in the water from a boat so wear the brightest coloured cap that you can find! Affixing your google strap under or over the cap is personal preference - although it is hard to put your goggles on again if the strap is under.
Wetsuit fitting snugly Take your time putting your wetsuit on. They can be damaged easily. Use a plastic bag to help ease your feet through the legs. Use a silicon based (not petroleum) cream around the neck line to help reduce any chance of chaffing. During races you can also put this around your ankles and wrists to help get the wetsuit off quicker. Take a quick dunk in the water and get out and ‘drain’ the suit. The water in the suit will allow you to adjust it more easily to get that snug fit. You want to have it fitting closely around your crotch - this will give you maximum room around your shoulders.
Seed yourself - if you know that you are a slow swimmer start out to the side and towards the back to avoid the hustle and bustle in the middle of the pack. There is plenty of time to make up this extra time later in the race.
In the Water Technique
Sighting - have a look up every 6-8 strokes. This is a personal preference and with practice you will work out just how many strokes you feel comfortable taking. Don’t fall into the habit of just watching the feet in front of you!
Drafting - is a great way to gain a free ride. Just when doing this ensure that you stay away from peoples’ feet (no touching!) The best swimmers will be just off your hip and you don’t even know they are there! Try and swim just off to the side to miss the front swimmers kick and disturbed water.
Breathing both sides - is a skill that every sea swimmer needs to develop. This allows you to breathe away from the oncoming waves/wind and to also sight easily out both sides. It is also great for spotting your swimming mates on either side of you.
If you need a rest - just roll onto your back and practice your backstroke! Concentrate on breathing easily and you will feel better.
Extra tips!
Jump in and warm up - you may want to save your arms for the race but doing a warm up will help your swim time. It gets the body accustomed to the cold and preps the body and heart for the gun. You can also check your bearings for the race and the sea bed - often dry land starts can be tough on the feet so it is good to know what you are going to run or walk on.
Swim buoys - don’t walk - often races will do loops and have a buoy placed close to shore. Although it is tempting to put your feet down it is always much faster to keep swimming around the buoy if you can. If the buoy is placed on land take your time going around the buoy as it is easy to injure yourself going from swimming to running on soft sand (Nemo!)
Kick strong to Finish - helps get the legs moving and ready to respond to running up to transition.
Swim till your hands touch the ground - this ensure that you get up in water that isn’t too deep. It is hard to wade through water so keep swimming till those fingers touch the sand.
Lots to think about! It will be second nature in no time!
Coach Logan