TrainingBible Training Camp 16-23rd May French Alps

Check out the photos from our recent Training Camp in the French Alps lead by Master Coach Mark Tickner and his partner Michelle Colvin. Looks like great weather, great location, great Training and Great fun!

http://www.flickr.com/groups/tri_camp_les_rives_du_lac_2009/

Rob

Slaying your dragon - Learning from ultra running!

I have to admit Ultra Running has been something I have admired from a far until more recently. Any event when pushing yourself to the limit of your capability can be unbelievably testing and requires robust levels of patience, discipline and emotional control.


I remember reading the autobiography of the great American sprinter Micheal Johnson 'Slaying the Dragon' as he described his quest to reduce his 200m time by 0.5 of a second...a journey that took him 10 years!


We live in a very fast world now, everybody is looking for results.. fast! Football clubs sack their managers after a handful of games if results don't go their way, the over weight look for pills or crash diets to loose those extra pounds and as athletes we expect every work out to deliver those vital extra seconds that will help us towards our PB's or personal goals.


In my experience anything worth having takes time, I know that probably sounds like the kind of thing your mum would say, my mum definitely did! Short cuts to getting good don't exist, when you ask those overnight successes about how they did what they did you find out about the years of work behind the scenes, see my April post on Triathlons rule of 3.

I have over the past 2 years observed and got to know an athlete who for me really approaches his sport in a way that gives him the best possible chance for success and he is I believe a remarkable and incredibly unassuming athlete.

He is an runner and his name is Pat Robbins and he runs for our local Triathlon Club, Zoom, where I coach. For the last 4 years Pat has focused on ultra long distance running and in doing so has targeted his efforts around 1 big race per year, for the last 3 years this has been the Grand Union Canal Race. A continuous 145 mile run along the Grand Union canal from Birmingham to London. http://www.gucr.co.uk

In his first year Pat competed in the GUCR he came a very creditable 4th in 31:46. (31 hours and 46 minutes) The whole experience was incredibly new for him, his preparations were limited to a few 20 mile runs and many of his fellow competitors found this most amusing in the pre-race discussions. Most of whom were experienced ultra runners and members of the 'I've done 100 marathons or more club'. Unencumbered from the conventional wisdom Pat surprised himself and the field by a stand out performance for a first timer.

Taking the learning from this first event Pat built on his experience, training consistently and patiently. He maintained the things that had clearly worked well, interval sessions and short road races to maintain his speed. He added to this some race specific long weekend runs and course specific simulations.

He does seem to have remarkable powers of recovery but showed time and time again great emotional control in managing his recovery at club training sessions, not getting dragged into competitive intervals with other runners, leaving his ego behind and focusing on what was important. The result last year was a win and a new course record of 27:01.

Last weekend Pat won his third GUCR this time over the slightly longer distance of 148 miles (A few detours due to road works!) Again he broke the course record 26.24, with his closest competitor almost 5 hours behind him.

This year the consistency of his training has again been a key component in his success. He has avoided over training by mixing the science of Garmin technology and good old listening to his body. His patience has allowed his fitness to develop layer by layer like skins of an onion. Maintaining his speed was again key, in the winter Pat was running 5k's in a respectable 17.15 not bad for an athlete who's 'A' race will be over a distance 140 miles longer than that. Observing Pat's humility and almost ego free approach is a great lesson for any aspiring athlete wishing to develop the emotional control needed to get to the top in any sport or area of life.

Slaying your dragon might be over 10k or 100k, whichever it is remember your fitness onion takes time to develop.
Rob

The Season is open

For me I can tell that triathlon season is near just by the smell of the sea air! For the last 4 weeks now a few bold souls have be braving the initial chill of the sea off Durley Chine in Bournemouth. Every year for at least the last 5 or 6 we have swum twice a week from the end of April into mid October.

We have developed an almost clockwork pattern of arriving at around 6:50am on Wednesdays and Fridays, and like most humans we maintain our habitual patterns of behaviour. When we arrive we start to get into our wetsuit and the banter starts. ' Its going to be really cold in there today!', 'Do you think its going to be as cold as last week' and so it goes on, the musing of what the water temperature will be like, as if by some miracle its going to reach a balmy 24c, (it's 11c).

With wetsuits and silly neoprene gimp hats doned we make our way slowly down to the sea, adjusting goggles and hats as we go. On first entering the water the only thing I notice is that I can no longer feel my feet, no change there same every time and then it all starts up again 'Agghh! This water is so cold', 'Its just going down my back now...aagghh!', 'Its even colder than it was last week!'

We are in, I am anticipating the first few strokes as they are always the most challenging of the swim. Trying to swim with a burning sensation as the water bites my face and takes my breath away. I 'm away and a few strokes later the 'ice cream' headache starts, by the first groyne its abated and we are all back together gathering ourselves after the initial body shock.

After the second groyne the stroke is finding a rhythm. Its starting to feel like swimming..hoorah and whilst its not exactly a bath, the appreciation of what I am doing begins to dawn.

Another groyne gone and I am back in the groove, cold.. what cold this is fantastic!

Walking out of the sea and onto the beach and the conversation weaves its well trodden path ' It wasn't that cold', 'Its great after you get in..isn't it?' 'Its definitely warming up now!'

We are funny creatures of habit. I treasure the moments I have on everyone of those swims, I look left to Hengistbury head and the Isle of Wight, I look right to Old Harry and the Purbecks and am surrounded by a merry band of idiots just like me talking the inevitable gibberish. It just does not get better than this :-)
Enjoy it Comrades, every second counts!
Rob

Coach Di Newnham - Supports the Womens Novice Camp in Tidworth

Over the weekend of the 25th & 26th April 23 women ventured out of their comfort zones with a common goal of learning more about the sport of triathlon and completing a multi sport event.

Janet Whiting hosted the fourth camp at Tidworth with the help of the coaches Nadia Saba from BAD Tri, Pam Ellison, a seasoned racer who has had the opportunity to represent Team GB in triathlon and myself.

The women travelled form all over the country to attend the weekend providing an enthusiastic group who all had a goal to achieve.

On the Saturday they were taken through the safety and maintenance checks for the bike including the scary issue of what to do in the event of a puncture! Simple...mend it or replace the tube! The damsel in distress was not an option this weekend.

Bike handling skills was next on the agenda so the coaches split up to cover the technical sessions. I had the cycle proficiency award section where all the girls went back to basics and learnt to pedal, corner and mount and dismount from their bikes. Lots of laughter and trepidation as i talked and coaxed them round the obstacle course turning through tight turns and changing direction. All you could hear was me " Pedal, pedal, pedal. Look up and forward. Don't look at the ground as that is where you will end up! Look up." facial expressions changed from anxious and worried expressions to smiles and laughter as they realised they could do their cycling proficiency award! Eventually we had our first perfect circuit where all the cones were left intact, Good job!

I packed up my box of tricks and wheeled it down to the poolside for the first of two swim sessions. The aim of this session was technique improvement and learning drills. We focused on number of key swimming drills that were demonstrated and then worked on by the group.

The session was adapted to suit the groups abilities and combinations of single arm drills and the less traditional kick drills were utilised to correct screw kicks. Bi lateral breathing patterns were introduced having explained about the need to do this for open water events and for physiological reasons to balance the neck and shoulder muscles on each side. The girls were surprised at how natural breathing on three strokes was and were determined to persevere.

A welcomed break and lunch was next and the group were really gelling by now and the noise in the room was buzzing. A great spread was provided which satisfied all and ensured they were ready for the transition sections.

The girls were split into two groups and Nadia and I provided the transition session. Hints and tips were given in what to consider in setting up your transition paying attention to equipment, the rules and how your brain is affected by chlorine and salt water rendering your ability to function logically severely reduced :-)

Suggestions of starting from head to toe to put your helmet on first and finish with your shoes was adopted and used. Each set up their transition for T1 and then practised a real transition running from the pool to their bikes and leaving via bike out. So we tried it again to make sure it wasn't fluke they had done so well. This time I introduced the "What If? " card and moved shoes, helmets and numbers around.

"5,4,3,2,1 GO!" and they all sprinted from round the corner into transition and realised things had moved but all got on with it and retrieved their equipment. Great to practise and deal with the unexpected so if it happens on race day it does not upset you and put you off.

Nadia went on to talk through T2 again emphasising when you can take your helmet off. They practised T2 and then they were off to recce the bike course for the race on the Sunday with Pam and Janet.

The day was rounded off with a Q & A session covering the sessions from the day and clarifying any burning issues. Most of us then went to the Boot Inn a great local pub which has the most amazing number of choices on the menu to informally chat and tell tales!

Sunday started with the sun shining and some still not sure whether to take part in the race practise or not. Before long all had been cajoled into it by each other. The run route was jogged round and memories started to shred in panic as nearly everyone thought they had forgotten the bike course. Pam and Janet quickly maintained order and put the wheel back on by talking the route through.

After the jog round I led the range of motion exercises with the whole group which produced some comedy moments and giggles with 26 women doing their impression of Morecombe and Wise across the green. But comedy knees and the low lunge probably had the biggest laughs with coordination becoming a bit of a problem and bodies moving in a gawky uncontrolled fashion. But the last laugh was on me as two days later DOMS got me and walking was slightly uncomfortably!

Onto the race which was a run bike run locally to the leisure centre. Everyone entered into it and raced hard thinking about what they had been taught about bike handling skills and transitions. No one dared undo their helmet strap until their bike was racked! No penalties here.

Even the most apprehensive women returned to cross the finish line with a smile and the big finish for the camera. Some great effort was shown.

But no reward of lunch yet...into the second swim session to practice open water drills and mass starts and turns. My group had the surprise of blind swimming to show the which side they favoured and therefore prove the need for sighting drills. The looks of "you are joking...swim with my eyes shut!" were evident but they all had a go and had some fun yet learning something. An impromptu game of bull dogs with footballs got rid of the inhibitions of invading personal space with mass starts with everyone getting stuck in. A fun session with practical hints and tips thrown in.

Onto a late lunch which again was excellent. The group were really talkative now and conversations about the race was the number one topic. The day finished with a further Q & A session regarding planning a season, nutrition, where to find races, who to train with, equipment and clipless pedals. Handouts and a manual werer handed out to all the triathletes providing further references and websites to use. I took up a number of books which were female specific and Joe Friels TrainingBible which were thumbed through by quite a few of the athletes . Orders are being placed for Joe's new edition as they found it informative and easy to read.

I thoroughly enjoyed the weekend and the group were great fun to work with. It again proved to me that the sessions we often think of as basic can be so useful, fun and provide new learning. The enthusiasm of a group of new comers was fantastic and I really do believe thay will continue with the sport.

Thanks to Janet Whiting to organising the weekend and to all the coaches and athletes who attended. And I look forward to seeing you on the tri circuit!

Di Newnham