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Callan Lloyd Ironman

Tri Nation Training – Mental Strength

SURROUND YOURSELF

The context to this article is that Noosa is days away, HB100 is a little over a week away, and Head Coach Mark “the Godfather” Turner has asked me to put pen to paper on how to improve mental strength for these races. After a few brief minutes of contemplation, I’ve decided against it.

My reasoning is this, you can’t develop mental strength from the article you’ve crammed in days before a race; there are no corners to cut; no technology that will instil it; and unlike the 6:32am “Noosa premium wave start”, there is no extra fee you can pay to guarantee you will have it. In what I consider to be perhaps the most beautiful aspect of our sport, not even the lightest, most expensive, advanced wetsuit/bike/running shoe will compensate for a lack of it – if it isn’t there you are exposed, it is a matter of time before things come undone.

Mental strength is a wall you started building before the 12/16/20 week campaign started. Every time you made the right decision, pushed that extra 1% during hard training, held back during easy training, stretched properly before going to bed, reached for the water over soft drink, salad over a burger and recovered appropriately, you added a brick to the wall.

surround yourselfThrough your training and particularly just before a race, you need to surround yourself with those on the same wavelength as you. Try to create a positive and relaxed atmosphere and ensure you remain calm and off your feet leading in to the race. If you are approaching your key race for the season be prepared to leave your comfort zone, because in racing, just like in life, our most memorable performances don’t come when we are in safe waters. They come from responding well when we are under fire, when the bombs are dropping all around us. In all races nothing goes 100% to plan. Victories rarely come from a perfectly implement plant; it is about re-action to the circumstances as they develop in real time. This is your time to shine – I hope you’ve built your wall.

comfort zoneFor the rest of us who may not be approaching the coming race in the finest of form. There is a lot to be gained from this too. You cannot maintain 100% fitness all the time, you will burn out. Enjoy the weekend for what it is – a celebration of our health, our (reasonable level of) fitness and friendships in one of the most beautiful places in the world. For me there is also something very relaxing about approaching a race without the burden of great expectations. It allows for a level of relaxation that you don’t experience when you throw the tri-suit on in anger. Enjoy yourself and allow the seed of motivation to be planted that will become a forest of preparation before your #1 race, whenever that might be.

For those who might be approaching their first Noosa or long distance triathlon this may well be one of the greatest weekends of your life. If you are anything like me you won’t be the same after it. Enjoy every second.

Before my first Noosa Tri I had a brainwave that by slightly opening my gels and taping them to my bike I’d ensure I’d be able to quickly access them during the ride. Given that I didn’t run the idea by anyone, of course, the result was the world’s stickiest Giant TCR Advanced. I raise this to demonstrate two points:

  1. The number one rule of racing is don’t try anything new on race day – stick to what you know; and
  2. As a squad we have an infinite wealth of knowledge and experience. If you are somewhat new to the squad and are unsure of anything, please don’t hesitate to ask someone that’s been doing it longer than you, (to their detriment) triathletes love telling others their opinion on how to do something – just ask.

My final point and take home message from this article is this, whatever you take away from the upcoming race do not let that be the end of the story. If things go well or if things go bad, if this is a race you have been preparing for all year or a last minute decision to strut your stuff, it is a starting point on which you can build the next chapter. Shortly after the post-race party you should start looking forward and chasing the next challenge and building a new wall. For everyone this should involve talking to your coach about the next event and putting a plan together in preparation for that race.

triathlon dreamsFor the long course guys and girls HOTW, Melbourne IM, Cairns IM and Cairns 70.3 will be here before we know it. I think that the next few weeks will be very important for those that want to get the most out of themselves in these races. My aim as one of the Long Course coaches is to provide a fun few months of training for the remainder of the year where we will start implementing good habits that will lead to an abundance of mental strength come race day. From the new year onwards the heat will be on to create a new and better you.

Tim Osborne, the Godfather and I have been putting plans together for some great sessions in the next few months along with a separate suggested Long Course program that athletes can chose to base their own programs around and obtain quick feedback and answers specific to the demands of long course training. If you are contemplating a long course race in 2015 I encourage you to speak to one or all of us over the coming weekend.

Good luck to all, and enjoy your race. I’ll close with some of the best advice I have ever received and something that will pay dividends if this warm weather keeps up on race day:

In the first half of the race don’t be an idiot;
In the second half don’t be a sook

Tri Nation August Newsletter

Training Plan

For the month of August the main focus at squad sessions has been on developing strength.  This is part of the plan so that November is the time when most people are hitting their peak fitness.  By starting with some strength work it lays a great platform for building into some longer speed endurance sessions into September and then some higher intensity intervals in October.

triathlon training

Weight Training

August has also been a time to try different things in training.  Such as the Friday morning windtrainer session in the group exercise room at Healthstream at QUT.  We have been using the weights whilst on the bike during the session to help with improving core stability and positioning on the bike.  Plus it exposes the body to different stimuli and our bodies adapt very well when you place different stimulus on them.

If you throw in some races between now and November also it means you’re hitting that peak fitness at the right time. And with the season so long now it often means that you’re breaking it up into 2 maybe even 3 parts with the focus being on performing at your best for 2 or 3 races over 9-10 months.

After November it is a good time to have a short break to freshen up before getting ready for another event in the New Year.  These short 1-2 week breaks through what is now a long season are essential if you want to remain healthy and continue to improve year on year.  The body and the mind need some down time to recover and stay fresh. Then at the end of the season it is a good idea to have a longer 3-4 week break.

Remember though the key to improvement is consistency and as mentioned above proper recovery.  The best way to achieve consistency is a good routine that you can repeat every week.  Motivation is a behaviour that runs out but routine does not so find a routine that is sustainable around family, work and training and repeat it every week.

Races

herveyThis weekend was the first major long course race of the season with Challenge Gold Coast.  Next up we have the Sunshine Coast 70.3, Moreton Bay Olympic Distance, QTS, Noosa and Hervey Bay 100.

Noosa and Hervey Bay 100 are the two events that we would like to really focus on as a squad.  Noosa as always is a big event and this year will be no different. The pre-race breakfast and the after party at Laguna Jacks will be part of the weekend and a chance to celebrate with family and friends

The Hervey Bay 100 is a great locally produced event on November 23rd over the 2km swim, 80km ride and 20km run.  It has a team’s section also and for those looking at a long course race to do before the end of the year then this is perfect.

For those targeting Noosa then a team at Hervey Bay 100 could also be a great option before taking a short break and looking at races in 2015.  Also for some of our newer members just getting into the sport and a team at a race like Hervey Bay is a good way to challenge yourself over a longer swim, ride or run.

Noosa Camp

Our first camp of the 2014/15 season is only 6 weeks away.  It will be held over the Labour Day long weekend with a 3 night option starting Friday 3rd October and a 2 night option on Saturday. The camp runs until lunchtime on Monday and whilst aimed specifically for those training for the Noosa triathlon it’s also a great weekend for others wanting to get in some solid training to help prepare for future events.

This year we’ll be staying at the Ivory Palms Resort in Noosaville.  All abilities are catered for and welcomed.  Full details and costs for the camp are at. Numbers are restricted by accommodation so if you are thinking of attending please email us at info@tri-nation.com.au so we can ensure our booking is sufficient.

Coaching

Tim's Last Session

Tim’s Last Session

Our favourite run coach Tim Franklin has coached his last Brisbane run session and is off on a holiday before moving to the Sunshine Coast.  In Tim’s place for Thursday morning run will be another Tim; Tim Coles who will assist head coach, Mark on a Tuesday morning.

On behalf of the whole Tri Nation team we would like to thank Tim for all his efforts over the last few years.  Fortunately Mooloolaba is not too far away and Tim will still be involved with the squad when he is in Brisbane at different times and when he is competing at races.

In other changes to the coaching Alberto will be assisting Brad on a Wednesday morning at the cycling session and Hannah Hogan will be coming on board as a second swim coach at different Brisbane sessions to assist Jan, Tim O and Ray with giving swimmers technical feedback.  Hannah comes from an elite swim background and is a very accomplished athlete herself so it will be great to have that other pair of eyes at swim sessions for our Brisbane athletes.

Uniforms

Our new uniform design has been finalised with Scody and will be ready to order this week.  With the launch of the new uniform range all our training members will receive a free Tri Nation run singlet. To be eligible for the free singlet you must have completed your annual Triathlon Australia membership at

http://www.triathlonqld.com.au/JoinTQ.aspx and be a current social or unlimited training member. Eligible members will receive an email once the shop is live with details on how to order.

Massage

Luke Gorissen

Luke Gorissen

Luke is the newest member of the Tri Nation team, completing his diploma of Remedial massage HLT50307 early in 2014 he has wasted no time gaining hands-on experience with the likes of the Melbourne Victory and Firebirds.

Luke has an evidence based and results focused treatment style incorporating dynamic postural and flexibility tests to give real-time client feedback. He is a firm believer that prevention is the best solution, and combines modalities like deep tissue, trigger pointing, myofascial release, Stretching, muscle energy techniques, positional release, cryotherapy and joint mobilisation to achieve the best possible results.

Having competed in running and swimming events, team sports like hockey and soccer, and the more extreme skateboarding and BMX; Luke has gained a firsthand understanding of the injury and rehabilitation process from both the patient and professional perspective.

Combining these two perspectives enables Luke to develop comprehensive treatment plans that offer consistent results for clients.

With a hands on and very personal approach, Luke enjoys establishing healthy working relationships that empower people with knowledge about their body, support their ongoing return to health and encourage continuing improvement in performance and life quality.

Monthly breakfast

BBQ at Currumbin

BBQ at Currumbin

Our first weekend monthly breakfasts were a great success.  In Brisbane we had an enjoyable run around the river finishing with a BBQ and coffee at West End.  A big thanks to Cal Lloyd and Jeremy Bridges for organising. On the Gold Coast it was a great way to end the training session over the Challenge course at Currumbin.

Our next breakfast in Brisbane is scheduled for Saturday the 30th of August. This will coincide with saying farewell to the Smiddy riders as they leave for Townsville and the meeting point is either Dutton Park (BBQ area) at 5:30am or UQ Pool at 6:00am. On the Gold Coast we will meet for a run and breakfast at Southport on the 6th September.