Fluids New Zealand Triathlon Worlds Campaign

FM qualified 11 athletes for the New Zealand World Championships this October. After a build period following the end of season break, we set the athletes from June on a path to Worlds.

We have gone through 3distinct phases of training.
Run Strength phase 1 - strong but long steady state and interval running training, plus using targeted races as training, including the Salomon Trail series and the Victorian Duathlon series.

During this phase alot of the early mid week ride sessions were hill based strength sessions at or slightly below FTP or TT style steady efforts just under FTP.
The majority of our long rides included efforts of some kind, be it hill climbs, long flat intervals or on adaptation weeks a brick session with the intensity mainly on the bike part.

Specific Preparation Phase 2 - our emphasis on the strength bike workouts remained with the hills, as the Auckland course is quite lumpy with some sharp gradients and technical cornering, a bit like the Amstel Gold climbs in the European Spring Classic. There was also an emphasis on descending as much as climbing to develop our skills.


Sean Smee and Steve Hadley lead pack



Lots of our running was close to our aerobic threshold, and our sharper runs were distinctly aerobic power style fartleks, at threshold but just below MVO2 with float recoveries to keep average heart rate high. Chewing nail style sessions.

Through this period we continued with the Duathlons as training and our combo sessions.

One distinct point is that our long rides and runs were lower in duration to ensure they didn't require too much adaptation time post. The training is all about training hard often being very mindful to train for the next session.

Race Specific Phase 3 - a style of race phase training that FM developed last year during our China and Hawaii Worlds campaign. Sessions that included regular quality bike to run training.

Crit Style efforts with David Fitzsimons leading the pack

The sharp bike set each week would contain either base speed intervals with lots of recovery or short intervals with increasing recoveries so the athlete freshens up or maintains leg strength throughout the set. Then fast speed play fartlek running (change of pace) immediately off the bike.

Then the other runs are base speed accelerations, to maintain top end speed and power then a strength speed endurance style workout later in the week.
The second bike session again is hills or hard sustainable to ready the athletes for the testing Auckland course.

How are they travelling
It has been great to have Stephen Hadley join our squad, a quality athletes who has been self coached. He has worked very well with our existing athletes in training, including Sean Smee and David Fitzsimons.

COLD!

We have quite a range of athletes racing from relatively new athletes like Natalie Wong and Aine O'Connor to seasoned athletes like Ken Murley who has podiumed at World Championships previously. The other athletes on our team are Joost VanVliet, Paul Speed, Zoe Ferguson, Cyrma Hearn and Rob Grummitt

Final Hit out
We have the Hazelwood triathlon this weekend, so it will be great to get in the wetsuit and see how they swim in open water. Then its downhill to Auckland.  

Should be alot of fun and they are pretty ready to race.

Coach Foz

Triathlon Coach Sean 'Fozzy' Foster: You ARE ready

Triathlon Coach Sean 'Fozzy' Foster: You ARE ready: Less than 3weeks now to the 'Big Dance' at Kona Hawaii. On Saturday after training, i caught up with our 6 Hawaii Ironman debutants to cha...

You ARE ready

Less than 3weeks now to the 'Big Dance' at Kona Hawaii.

On Saturday after training, i caught up with our 6 Hawaii Ironman debutants to chat about what makes the race on the Big Island such a special race.
Kristy Hallett who i did Hawaii with last year came along to also add to the conversation over coffee and a muffin in Port Melbourne.

Their commitment since Melbourne Ironman where they all qualified has been awesome. Each athlete has done everything that has been required of them, and with a great attitude.
Channelling that enthusiasm was so easy, half the time I was trying to hold them back even in the dead of Winter!

We have had a couple of hiccups along the way with Stephen Natoli being cleaned up in a bike crash, being knocked out and cut up badly.
Alex Houghton had a couple of days in hospital with a stomach issue, but both are back and firing and ready to go in a few weeks.

The perceived pressure of a big event like Worlds can add to the athletes levels of anxiety as the event comes closer. There is many a story of Kona wind, heat and lava on YouTube or in magazines

We chatted about the added elements that a race in Hawaii brings. Radiant heat off the lava, the logistics of a non wetsuit swim, and the course, but they only have to be aware, but not daunted by the prospect.

Each of them so deserves to be there. They have prepared very well, which brings an inner confidence that can't be diminished.

Come race day, concentrating on the process and the executing each of their own individual plans is whats its about. Its still all about how they pace and eat/drink, but with just a little more sunscreen!

It is just another ironman and this one happens to be in Hawaii. poor buggers ; )

A great piece of advice

Macca in his book talks about using his sunglasses to go into his own little world out there. 
Fellow Hawaii athlete from last year Jo Coombe had a great tip to assist with that. Earplugs. 
It can have the effect of placing you in a protected world, away from the whistling of the wind or the tension of other competitors. No negative distractions

Either way, next week will see Cyrma Hearn (2nd ever ironman), Stephen Natoli, Alex Houghton (2nd ever ironman), Steve Guy, Mark Johnston (2nd ever Ironman) and Darren Phelps flying to Hawaii to begin their tapers.

And all their friends and families, coaches and their mates in our little training squad couldn't be prouder of them. They will do awesome and have a great experience, whatever their results.

Coach Foz


  

Triathlon Coach Sean 'Fozzy' Foster: First Hitout Yeppoon 2012

Triathlon Coach Sean 'Fozzy' Foster: First Hitout Yeppoon 2012: Well the season is coming around quickly, and Yeppoon 70.3 is always the first bigger race to test the legs. its this weekend! I have seve...

First Hitout Yeppoon 2012

Well the season is coming around quickly, and Yeppoon 70.3 is always the first bigger race to test the legs. its this weekend!

I have seven athletes racing the FNQ race this Sunday.

The course is a flat one. Great Ocean swim in the lovely warm waters of Queensland, and its a refreshing one as you actually get some wave action also, so those with some OW skills can steal a break on the swells coming in.

The second leg is actually the run up the beach. Long beach run, then dunes. The deep sand can be a shock on lactic laden legs as you climb the steep pinch before coming into the resort. I know, i raced it last year!

Into T1, pushed along by Stef Hanson who will be rippin' it up on the mic with enthusiastic fervour and onto the bike.

Tighten everything, the road out of the resort to the main hwy is a shocker, literally! corrugated iron!
Few loops on the bike with scarcely a hill in sight. So get down low and push, a real course for the high power athletes.

The run is great, through the resort, and over the massive pool via a bridge. Little shaded trails and out in the sun to bake too. The run course has a bit of everything.

Best thing about Yeppoon is the pool party after, great way to dip the legs and enjoy a refreshing post race drink.

Good luck to our motley crew up there this Sunday - and they are
Kristy Hallett - First hit out racing pro. We are still in a building phase so this will give a good insight into where we are as the build continues.
Alex Houghton - racing Hawaii Ironman in October. Came 5th overall at Anaconda Noosa last weekend. This will be a good look at what we need to get to Hawaii shape in a couple of months.
Nick Schwal and Robbie Hunt - Both competing at IM Melb next year. First 70.3 event, hope its some fun!
Stephen Natoli - racing Hawaii Ironman in October. Nicknamed Nuggett! and he is as tough as one, hope you have a great time. 
Fiona Collier - seasoned athlete, and using this race to get back the fire for another ironman.
Mal Bish - After so much sprint racing, finally Mal is stepping up for his first 70.3. Hope he finishes with a big smile on his face.

Yeppoon, a great way to escape the Melbourne winter grind for the weekend.

Have fun, and to all my other mates racing too.

Foz

Triathlon Coach Sean 'Fozzy' Foster: The Balancing Act - Swim/Bike/Run Training

Triathlon Coach Sean 'Fozzy' Foster: The Balancing Act - Swim/Bike/Run Training: The age old question of how you should divide your training time between swim, bike and run is a vexing one. From my time as a coached at...

The Balancing Act - Swim/Bike/Run Training

The age old question of how you should divide your training time between swim, bike and run is a vexing one.

From my time as a coached athlete, from observing other coaches to experimenting with varied approaches one thing is clear. Anyone serious about finding the best balance with their training should work with a Triathlon Coach who oversees all three disciplines for the athlete.  

Athletes who use speciality coaches, such as a cycle coach for their riding, and a separate run coach for their running are less likely to strike a healthy balance with their training load. Single sport coaches are more likely to emphasise the discipline they specialise in, which sometime can be detriment to the other two disciplines if there isn't overall co-ordination. This mostly comes down to where their passion and area of expertise lies.

Tri Coaches see triathlon as one sport with three closely related disciplines, and this is reflected in their approach to training and strategies within the race. An example of a coach who may not see the sport in the same light is one who doesn’t believe running off the bike in training is of any importance.

In my view as a triathlon coach, during specific phases closest to an event, bike to run sessions are essential to helping athletes develop the ability to find their running rhythm and form quickly following the bike leg. They condition the body to adapt more quickly from a tucked bike position to the upright running stance.

There are many ways to structure such sessions. For example, if a long more intense bike ride is the key aim for the session, make the run immediately after easy with the purpose of hitting your rhythm and stride early, or vice versa.  In this case the run should be relatively short, say 20-30mins.

How to plan training load between disciplines over a period

There are a number of different approaches to this question.

There is the blanket approach of continued even balance swim, bike and run training over a period, but that doesn’t account for individual strengths and weaknesses. Then there is loading up one discipline over a given period, but this generally requires that the others take a back seat during this time to ensure continued adaptation.

Whatever the approach, a coach should thoroughly research your past training history, results, and strengths and weaknesses prior to going down a path of training for you.

Then there is the goal itself, be it a short sprint, a draft legal Olympic, or even an ironman event.  Each event lends itself to areas of speciality, such as draft legal racing with more of a swim/run emphasis.  A coaches understanding and practical experience of how you can achieve the best result in your ARace is essential.

Finally, the period of time you allocate to train for your goal race is critical. The longer the block, the more latitude you will have to strategize within the periodised plan.

Essentially each phase of a periodised plan builds and prepares you for the next one. Knowing the important training components you need to concentrate on in each phase is the key. I.e. Phase 1 - may be all about building aerobic fitness and condition, Phase 2 – strength and aerobic capacity, and the final phase could be speed and speed endurance.

It could be likened to a jigsaw puzzle, once you know the important components it’s a matter of allocating adequate adaptation time required for each, and then slotting them into your training block.    

It’s a balancing act, but that’s the nature of multisport.

Coach Foz