As the downunder off season takes
shape many of us are looking at ways to keep fit and
motivated and improve over the next few months. Now
is a great time to analyse the season just past and
work on ways to strengthen our weaknesses, set goals
for next season while still taking some down time
from the rigors of intense training week in week out.
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Try to not stop training totally - just change
your focus. Get on a MTB to keep riding, get
into the gym, or work on getting that 10km
run time down over winter. By keeping the
aerobic engine turning over with mixing the
training up you will find when you come back
to more triathlon structured training that
you are fresh and still strong. I will be
putting together some off season specialist
clinics once again which will start in June
and run through till September in Noosa -covering
various subjects of interest to enable those
that participate the opportunity to gain more
insight and knowledge and be ready to start
the next season with a jump on the competition.
Clinic dates will be posted shortly.
Train Smart
Nick
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Mooloolaba
Triathlon - March 30
Jason Cheshire - 2.16.06
Mark Preston - 2.16.07 - (3rd in 50-54)
Tom Mewing - 2.16.22
Jess Fleming - 2.19.37 - (2nd in 30-34)
Mark Martin - 2.22.51
Neil Macphee - 2.25.34
David Coulter - 2.29.31 - (2nd in 60-64)
Peter Fry - 2.30.45
Geoff Bartholomew - 2.42.09
Tim McGavin - 2.43.21
Jan Avery - 2.47.40
Mark Powell - 2.48.05
Angelika Hannon - 2.54.40
Brian Hannon - 3.12.09
Sunshine
MTB Cross country series 30 March
Naomi Hansen 1st
Ironman
Australia - April 6
Matty O'Neill - 10.00.19 - Port Mac PB
Doug Griffiths - 10.11.44 - PB / 3rd Defence force
Category
Justin Hunter - 10.39.45
Andrew Partington - 10.50.14 Debut IM
Jon McLachlan 11.08.59 - Debut IM
Allan Moustoukas - 11.11.03
Grant Callaghan - 11.11.48
Peter Degnian - 14.19 Debut IM
Raby Bay
(QLD) Final Gatorade State series
April 20
Paul Argall 3rd - 35-39
Brisbane
Marathon April 20
Dan O'Rourke 3.01
Dirt Works
100km MTB marathon May 4
Naomi Hansen 2nd
Bribie
Adventure race
Glenn (Bull) Kirby (swim squad member) 1st overall
Jason Cheshire 8th
rWorld
Maters Swimming in Perth
Jan Croft (65-69)
Bronze 200m, 400m, 800m free
Gold 3km open water
Mooloolaba
Triathlon March 30
Up coming events for MSC squad
Byron
Bay Triathlon May 10
Neil MacPhee, Jess Fleming, Leonie Cook, Sue Stevenson
Alice
Springs (NT) MTB stage Race 19-23 May
Naomi Hansen
Boonah
85km MTB - June 1
Naomi Hansen
Dan O'Rourke
Triathlon
World Championships
(1.5/40/10) June 7
Jess Fleming, Sue Stevenson, Kim Fabian, Peter Hodson
(David Coulter) - David rolled his ankle running
recently and has a broken foot so will not be racing
after gaining selection.
Mt Perry
MTB marathon June 8
Naomi Hansen
Ironman
Japan - June 22
Matty O'Neill
Ironman
Germany July 6
Marcus Muller
Ironman
Switzerland July 13
Peter Seldon
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It's the off Season (downunder) so time to back
it off and look at working on ways to improve your
performance for next season. Re-building the base
after some down time - that is doing slower aerobic
miles - keeping the Heart rate in that zone of 60-80%
of you maximum Heart Rate takes some discipline.
Using the 180 formula made famous by Kinesiologist
Phil Maffetone from the USA who was the mentor /
Guru to 6 time Hawaii Ironman Champ Mark Allen,
top US Triathlete Mike Pigg and 2 time Hawaii Champ
and current Iron Man pro - Tim De Boom - is a proven
way to keep things real while staying aerobic. I
have added an example below of what the 180 formula
is and how to apply to your base miles. Long runs,
rides would also follow this rule (unless programmed
otherwise at various times of the year etc).
180 Formula - Finding your maximum aerobic Heart
Rate
1 - Subtract your age from the figure 180
2 - Modify this figure by selecting one of the following
categories.
a. If you have, or are recovering from, a major
illness (heart disease, any operation. any hospital
stay, etc.) Or if you are on any regular medication,
.................subtract 10
b. If you have not exercised before, or have been
exercising but have been injured or are regressing
in your training or competition, or if you often
get colds or flu, or have allergies,
.................subtract 5
c. If you have been exercising for up to 2 years
without any real problems, and if you have not had
colds or flu more than twice a year,
..................subtract 0
d. If you have been exercising for more than 2 years
without any problems, while making progress in competition,
without injury,
..................add 5
For example, if you are 30 years old and fit into
category b - 180 minus 30 = 150, then 150 minus
5 = 145
This is your max aerobic heart rate.
In this example, exercising at a heart rate of 145
will be highly aerobic, allowing you to properly
and maximally develop endurance. Above that, there's
a rapid change to more anaerobic function, exemplified
by a shift to more sugar and less fat burning.
Initially training at this relatively low heart
rate may be stressful for many athletes. "I
just can't go that slow"! is a common comment,
But after a short time your pace will quicken at
that same heart rate.
Maffetone also does explain his reasoning to use
this formula over the 220 minus age - this figure
usually only comes close to a third of peoples actual
max HR.
