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TRIATHLON AND MULTISPORT NEWS - MAY 2009

Just as last season is starting to fade away, thoughts are now on next season and it is really only eighteen or so weeks away before the first triathlon events will be on. The Noosa tri club will have about thirty members competing across the Olympic, Sprint and Long Course Triathlon World Championships later this year. A great result seeing actual active club members number under one hundred. A three event winter series over June, July and August with accompanying Clinics in the week leading up to the events will also be put on by the Noosa tri club so something to keep the body and mind working through the colder months. There is always plenty of off season race opportunities around so a good way to keep motivated is penciling in an event - running race, (road or cross country), bike or MTB race or duathlon to help keep the body in touch with racing.

Train smart to race well
Nick Croft
nick@multisportconsultants.com

LATEST SQUAD NEWS

The MSC site will be having a shopping cart added by the end of this month. A range of merchandise will be available through this cart over the coming months.

New MSC bike kit and tri gear with new design and colours and available for the new season. Additional items such as tee's, swim wear and caps plus a range of downloadable coaching programs and individual training sessions will also be offered.

NOOSA TRIATHLON CAMPS

In 2009 the training camps I started in Noosa back in 1998 will be making a return. For this year a Noosa triathlon specific camp over 3 nights and 4 days will be taking place in early August and again in late September. A range of accommodation packages will be available as well as a day camp package (ie no accommodation component). The camps will be launched on the MSC website and USM website in late May. The Noosa tri camps are endorsed by Noosa Triathlon organsiers USM Events and will the the official Noosa tri Camps for 2009. In 2010 an Ironman Camp / long distance camp spanning a week will take place in February and in June another week long camp centred on sport testing and setting your program and training zones for the up coming season will be happening. Lactate testing and professional bike fit will be amongst options available for June camp participants. All MSC athletes / friends will get great discounts and priority placement for camps and clinics. Feel free to tell your mates or forward on this info re the camps.

> Click here for further details on the camps

UP-COMING EVENTS

- Byron Bay Tri - May 9
- Noosa Blue Water swim - May 17
- Noosa Tri Club 8km fun run - May 24
- Brisbane to Noosa Century Ride - June 14
- Noosa Tri Club Winter Series Race # 1 - June 21
- Noosa Tri Club Winter Series Race # 2 - July 26
- Noosa Running Festival - August 2
- MSC Noosa Triathlon Camp 1 - August 7-10
- Noosa Tri Club Winter Series # 3 - August 16

RUN WELL OFF THE BIKE



We are always trying to get those run times down off the bike – it’s part of triathlon. Fresh, we may run a 40min for 10km but put a 40km race pace ride in there and suddenly that time for the 10km can blow out to 45 min or slower.

Apart from the obvious running off the bike to get the legs used to “that feeling”, we should be gradually increasing run mileage in a structured periodised manner, do speed work and long aerobic runs - (Deep water running also has a great cross over to run strength off the bike) and incorporate this into a sound program along with your biking and swimming.

Many triathletes neglect the fact that if they can become stronger and more efficient on the bike then their running off the bike would also improve.

By improving your cycling efficiency and conditioning you will be able to save valuable energy going into the run leg of triathlon. Learning to be more efficient on the bike in ways such as pedaling correctly and maximising training time will flow over and allow you to make the most of your running off the bike.

The way to improve mechanical efficiency is to learn to apply force to as much of the pedal stroke as possible – especially through the 12 and 6 o’clock positions. Session’s which incorporate over gearing and high power low cadence efforts are essential at certain times during the season. Climbing hills while seated in a big gear will force you to keep the pressure at the top and bottom of the pedal stroke. Doing these on a hill 3+km long and 3-5% gradient so the road is not too steep will greatly assist your pedal stroke and transmission of power to the pedals. Later you can add big gear sprints, which will force you to increase the speed through increasing resistance. This time off the year (May to July) - off season for athletes down under is perfect to work on big gear aerobic strength efforts on the bike.

Recent studies have shown that out of all cyclists, mountain bikers have the most efficient pedal stroke / power transmission. This is due to having to keep the rear wheel planted on steep, loose terrain and the only way this can be done properly is by applying force evenly through out the entire pedal stroke.

So keep in mind that running well off the bike is not always a matter of putting in the miles on the run – the bike also has a big part to play.

Find more useful training tips at www.multisportconsultants.com/training-tips.php

Feb 2010 Triathlon News  | Jan 2010 Triathlon News  | Archived Triathlon News | Subscribe to News