Last week I spoke about consistency and the advantages of consistency in both attending training sessions and also the intensity in which we train and how, over a period of time, consistency will make us faster. This week I am going to go away somewhat of what I spoke last week, though by following through what is written, you will gain a knowledge of how to become faster by incorporating intervals into your training plan.

As we go through the basic phases of training the majority of our time will be spent in the base or build phase, which, over time will see the ability to prolong our training sessions and become faster – though the main advantage is that we will be able to sustain the consistent pace longer. So how do we become faster over the same distance?

If we look at how we train, generally when we come to a hill, be it whilst riding or running we will generally either maintain the intensity or push a little harder which will ultimately see our HR rise – this, although unplanned is a “semi” interval. Although the latter is unplanned this is how we do become stronger which will allow us to push a little harder when required during a race.

If we are to look at how you program intervals into your training plan, there will be a need to look at our base or build to understand where we are at and what intensity and period we should be completing intervals. As a general rule of thumb, when we start interval training, shorter more frequent intervals are used – as a starting point 5 to 8 intervals of 30 second efforts with 30 seconds recovery would be ideal, this would be completed during a 45 -60 minute ride or run and at an effort of 80 to 85% max HR. As we progress we can extend the duration of the time of the interval and also the rest period and as we get stronger our goal is to be able to push through and perform longer intervals with shorter rest periods, which will align with our race pace. A simple example to build up to would be, for a race of 1 hour we may do 5 x 10 minute intervals at our chosen race HR rate with a 2 minute rest between each interval, or for an Ironman, 4 x 60 minutes intervals with 5 minutes rest between. Obviously there will be a “programmed approach” to reaching both of these levels over a period of time, and the length, duration, intensity and rest of intervals would differ along the way to reaching the ideal time and intensity. A general rule – the shorter the interval, the higher the intensity, though as you get closer to your goal race the intervals get longer and the intensity is closer to that of your anticipated race day HR.

As we progress as athletes we will be looking at various race distances which all require the ability to hold a different HR, for short course or sprint races it is pretty much as hard as we can go for the duration of the race, though as we get into longer races from Olympic distance to Ironman we need to be conscious of what our ability is to hold a given HR for the entire race. When we look at the start of the season or after we have had a prolonged absence from training we know that we will not be able to train nor race as hard as we would have prior to the absence, so how do we decide our training phase and intensity? Pretty basis approach to this is to work backwards from your goal race and set a program to follow!

If anybody would like additional information on interval training, or would like to know how to accommodate intervals into their program please contact me so that we can discuss.

Until next time, safe training.

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Welcome to what will, hopefully become a regular feature of our Newsletter. I thought for the first instalment, given that there a number of people commencing their IM training – some for the first time that I would talk on training, and more to the point, consistency.

 Consistency comes in two forms, the first is relating to training frequency whereas the second is training intensity, and both are important to achieving the outcome that we are ultimately after – becoming faster during races.

 For many it is difficult to set a program and work through it on a daily basis without missing sessions, for the average triathlete this isn’t a bad thing given work and family commitments, though to head into an Ironman underdone can make a long day even longer and in the delirious moments in the later part of the race questioning why………yep, it happens!

 So…..how do we ensure that we are able to train consistently without upsetting the household or the boss while balancing training intensity and motivation? I hope to offer a couple of tips shortly.

 In relation to training intensity, besides your bike, runners and goggles, a Heart Rate Monitor is the next most important part of a triathletes training kit (and if you have a spare 2 grand a power meter would be next). To be able to train and monitor ones own performance on each training session by HR is a major performance bonus and one that will see rapid gains if used correctly.

 If following a weekly program, each session should have the desired intensity included so that there are key sessions plus others that are used to consolidate what has previously been done – I think we all know that we can’t train each session at the same intensity that we would race, though we do need to add specific sessions to bring us up to the race speed and duration – over a programmed period (including interval sessions)!

 Now, back to consistency whilst training. The majority of sessions outside of the key sessions will be at a relative low HR of 70-75%, during these sessions it is still important to try and maintain your HR at the same level so that you are consistent in your training approach and consolidating so that you will be able to push harder during your chosen race. It is important also that during this type of session you do not push to hard and elevate your HR to high otherwise you may not have the energy stores available to go into your next key session where you need to be able to take everything you can away from that session.

 Now, back to a few tricks in trying to maintain consistency with training days and ensuring that others in your life support you on your journey instead of dreading January to April each year!!!

 1.      Set your training sessions around your family and work commitment with your families input.

2.      Put your training plan on the fridge – make sure others are aware of your sessions in advance, no use heading out the door on a long run and yelling, “see you in 2 and a half hours”, this one doesn’t go down well!

3.      Have a catch up session on your program so that if you miss a session you can still fit it in on this particular day – I make mine Friday afternoon so I ensure I don’t miss a session midweek (otherwise I miss a session of the liquid kind).

4.      If you do have to miss a session don’t feel guilty (even if point 3 above doesn’t work).

5.      Make sure you have training buddies for 50% of your sessions.

6.      Ensure if training with buddies that you are still able to do what is on your program if there are specifics included for that session.

7.      Have a training buddy know your program so that if you are lacking in motivation and missing a few sessions they can offer a gentle reminder why you are doing this.

8.      Work provides your income for your family, do not jeopardise work for a training session.

9.      If your boss appreciates work/life balance s/he may offer you some flexibility in start/finish times so that you can fit longer sessions around work (though refer to 8 above if not).

 As a final note, consistency in training, both in session attendance and intensity will see a rapid result improvement, though missing sessions and yo-yoing in intensity will see an average result achieved.

 Train smart and train safe, and next week I will talk about Interval training and how this will assist in a faster time.

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Following a review and consultation with numerous industry bodies, Triathlon Australia has dissolved the existing Challenge Series format in favour of established races. The new Board, elected at last month’s Annual General Meeting, is determined to adopt a unified and cooperative approach for the betterment of the sport and to that end we sought immediate input from our state associations, previous participants and the TA high performance unit to assist in an external review conducted by experienced event director, Garth Prowd. It was clear from the review that the Challenge Series had failed to meet the previous Board’s expectations and deliver on its original objectives. The series, in its existing format, was not financially viable at this stage and faced significant logistical hurdles, so the Board decided to withdraw from the series now in order to protect the interests of its members and the sport. This decision has led to four races in the 2010 calendar being cancelled. The cancelled races are Geelong on January 17, Hobart on February 14, Sydney on March 7 and Adelaide on March 20-21. Arrangements are already being made to advise those who have entered these races of the changes and to refund their entry fees. Races in Canberra (January 24) will still go ahead on this date, though it will now be known as the Canberra Capital Triathlon and run by Triathlon ACT. Those who entered Canberra Challenge races will receive a full refund and will need to re-enter races in the Canberra Capital Triathlon. Please visit www.triathlonact.com.au for details and entry. For those athletes wanting to qualify for the Australian age group team at the 2010 World Championships in Budapest, alternate selection races have already been identified. All other races previously nominated as selection races will continue as selection races, while Challenge Series qualifying races have been replaced by a number of established and locally run races in other states. Click here for a full list of selection races for both Sprint and Olympic Distance qualification. The Australian championship races, which were to be held as part of the races in Adelaide have been reallocated, with the Age Group Olympic Distance Championships to be held as part of the Canberra Capital Triathlon on January 24. An announcement will be made shortly to confirm the locations of the Australian Age Group Sprint Distance Championships and Australian Age Group Duathlon Championships that were to also be held as part of the Adelaide Challenge. Races in the 2XU Australian Junior Triathlon Series remain unchanged in Canberra and Wellington, while Hobart has been cancelled and an alternate race will be advised. The open elite series is now under review. The race in Queensland’s Raby Bay (February 28) is confirmed; however, the Hobart (February 14) and Sydney (March 7) races have been cancelled. These changes have not been made lightly and having now relieved itself of the Challenge Series, Triathlon Australia is free to implement pro-active initiatives that will lift the profile of the sport and its athletes, facilitate delivery of a unified race calendar, and improve services to our members. We regret that these changes will disrupt those athletes who have already entered the cancelled events. TA will reimburse entry fees in full and endeavour to assist these athletes to enter an alternate qualifying race should they have difficulty submitting entries at this late stage. The Board is confident this initiative is in the long term interests of the sport. We plan to work closely with our state associations, experienced race directors, our athletes and members to develop a collaborative approach and clear direction for a high profile national series in 2011 and beyond.

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Hey guys

Next year there are quite a number of Sharks who have indicated their intention to compete at Port Maquarie IM. As a club we haven’t previously formerly organised any IM specific training.

This year, we have put together a program drawing on the advice of a number of tri coaches within TQ and will be looking to structure some key training sessions around this program. For those interested in joining the weekend group training sessions from Jan – March, we are looking to have a catch up this Saturday morning after your morning ride / brick session to run thru the proposed group sessions, the locations, the session details, etc to give everyone an idea of what to expect.

Meeting location is  Mc Donalds at Victoria Point – (opposite Woolworths Petrol Station) at 10am. Should only take about half an hour.

This program and the group sessions only covers the key sessions for the week – it doesn’t cover off mid week recovery runs, or mid week bike and swim sessions. We figure that those sessions need to fit around your own family / work etc commitments, so you need to plan accordingly.

If your interested in being part of the group sessions and can make it on Sat morning can you send me a quick reply, if your interested in the group sessions but can’t make Saturdays catch up can you let me know so we have a rough idea of numbers. I can then also forward you the session info that we will cover off on Sat.

Cheers

Rich

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Sharks Triathlon & Cycling Club

Annual Report

2008 / 2009

 It is with great pleasure that I present the report on The Sharks Triathlon & Cycling Club for 2008 – 2009. This year has seen the Club continue to build on its successes from the past years

HIGHLIGHTS

1. Junior Development Program – This year saw the continuation of the Sharks Junior Development Program. Our thanks goes to John Wevers who conducted this program throughout the winter months leading up to the start of the season. The program attracs up to 20 kids aged from 6 through to 16. The results of this program continue to be outstanding with improvements in individual performances from all participants and some age group category podium finishers and winners.

2. Organising the inaugural Redlands Classic Bike Ride. In conjunction with the Rotary Club – Victoria Point, the Sharks Tri Club was responsible for co – ordinating the three bike courses and providing marshalling over the course. The Ride attracted approx 350 participants, which helped raise funds for the Leukaemia Foundation.

4. Individual Results: 2008 – 09 Qld Tri Series

• U12 Female – 1^st  Monique Wevers
• F 7-9 yrs - 1^st  Alexandria Wevers
• F 10-11 yrs – 3^rd  Bayleigh Gibbards

• M 10 – 11yrs - 2^nd  David Pinto
• U 16 Male – 3^rd  Chris King
• M 40-44 yrs -  1^st  John Wevers
• F 55-59 yrs -   3^rd  Margot DeGannes

5. Top Ten Placings : 2008 – 09 Qld Tri Series

• F 7-9 yrs                    Jessica Ashworth
• F 13-15 yrs               Laura Cahill
• M 13-15 yrs               Luke Beauchamp
• F 16-34 yrs               Steph Beauchamp
• U12 Male                Lachlan Ashworth
• U14 Male                Jeremy Gralton & Kyle Devlin
• U16 Male                Simon Lane
• M 16-34yrs                Josh King
• M 10-11 yrs               James Copperthwaite
• M 40-44 yrs               Richard Cahill
• M 55-59 yrs               John Dixon
• M 60-64 yrs               Ian Graham

5. Club Membership – Has continued to grow over this period, with over 120 members currently. The success of the Junior Development program has attracted families to the Club. And at the other end of the scale there is a growing number of athletes joining the club for the training benefits of Ironman racing.

6. Events: The Club was represented in numerous events throughout 2007 – 2008 including

Richard Cahill

President

Sharks Triathlon & Cycling Club

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Those that have ordered the new club Polo’s are now available for collection from Margot De Gannes Ph: 3207 6992

Unfortunately we have only got the Club Shirts at this point, the rest of the gear will be available the week before Raby Bay. The delay was due to a number of things, one of which being the Account Manager at Scody, who we’d been dealing with, left the company suddenly – not sure why. Anyway, we were assuming all was ok with the order, however, after contacting Scody 2 weeks ago we found out all wasn’t ok, so had to get things moving along again. Our Apologise, but not long to go now.

Ta

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Please Contact Richard if you know of anyone who is able to help out on the Saturday 12th Dec (the day before the race). $1000 for 10 people / adults & kids would be a real help for the club.

There are a couple of shifts involved.

• Saturday morning from 8.00 to 12.00
  • Setting up the Transition Racks
  • Zip tying the signage to the Crowd Barriers
  • Sunday Morning
    • 5.00 start Registration and Numbering
    • 6.15 course Marshals, Pedestrian Crossings, Water Stations, Etc
    • 10.00  pack up

    A donation will be made to the club to assist with fund raising. This is a donation, therefore I am not able to predetermine the exact amount. In the past, some donations have exceeded $1000.00 for 10 volunteers on Saturday and 20 volunteers on Sunday.For safety reasons all volunteers in Marshalling positions, out on the road, have to be adults. However there are a lot of positions that teenagers (14+) can handle provided they are supervised by a club member.

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Those who placed orders for Tri Suits, will be able to collect them at Robina this weekend if they are racing, or alternatively if they wish to pick them up Saturday, can do so by arranging a time with Margot De Gannes on 3207 6992. All other uniforms will be available by December 4.

cheers Richard.

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DATE: Saturday 21 & Sunday 22 November 2009

VENUE:

Raby Bay Foreshore, Cleveland. Masthead Drive

MEET:

Masters Swimmers and Surf Club Members are also eligible to compete.

The Brisbane Open Water Swim is open to SQ registered swimmers, Members of clubs affiliated with other State Associations & International swimmers who meet clearance criteria.

COMMENCEMENT:

 Saturday 21 November 2009 – First Race: 9.30am

 Sunday 22 November 2009 First Race: 9.30am

RULES:

Swimming Queensland Championship By-Laws and Open Water Swimming Championship By-Laws apply.

EVENTS:

Saturday

 1km – 11yrs, 12yrs,13yrs, 14-17yrs, 18-29yrs, 30&O

2.5km -12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17yrs, 18-29yrs, 30&O

5km – 13yrs, 14yrs, 15yrs, 16yrs, 17yrs, 18-29yrs, 30&O

 Sunday 

10km – 14yrs, 15yrs, 16yrs, 17yrs, 18-29yrs, 30&O

Relay, 4 x 500m- 4 swimmers, 11yrs to 30&O

For more information go to http://www.oceanswims.com/qld/Resources/qldflyer09.pdf

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