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Intelligent Triathlon Talk, Issue #016 -,Improve Bike Race Pace
August 26, 2014

Intelligent Triathlon Talk

26th August 2014, Issue No 17

Welcome to Intelligent Triathlon Talk.

In this issue:

  • News: ITT Launches Full Coaching Services
  • Athlete News
  • Training Advice: Rest And Final Race Preparations

News: Intelligent Triathlon Training Goes ‘Full Time’

First up, some news from Mark:

After 12 years and 3 Olympic Games working for the British Triathlon Federation, it is time for a change.

The long-term plan has always been to work as an independent coach, and this was part of the reason we started

I’m pleased to announce that I’m taking this exciting step from the 1st October.

Whilst I will be coaching some pro athletes (non-drafting), I’m really excited about being able to work with keen age groupers.

As many of you will know, I’ve been coaching a few age groupers this past year, and one of the great things about this has been their enthusiasm and passion about training and the sport in general, something that can sometimes get lost in the Federation systems.

So why be coached by me?

I have extensive experience of all aspects of preparation for triathlon – so not just swim, bike, run training, but also conditioning, nutrition, injury prevention and so on.

With my academic background in physiology, combined with many years experience of providing sports science support to the British Olympic squad, followed by moving into the coaching side, you can be sure that no stone is left uncovered.

Anyone can write a training programme or download one off the internet, but that plan isn’t specific to you.

If you choose to be coached by me, you will get a training plan tailored to meet your needs – so you can get the best out of yourself with whatever time you have available to train, and have confidence in achieving your goals.

And you can be sure that this plan has been put together with scientific backing, attention to detail and most importantly, with all your individual requirements and goals in mind.

You don’t have to be a pro, full time athlete or even finishing in the top few in races to be coached by me. All I ask is that you are keen, committed and want to improve.

We will be launching our new-look website and coaching services in early October. However we would like to offer the opportunity to our loyal newsletter readers to get in first, so if you would like to be coached by me, please get in touch for more information - contact us.

Athlete News

Matt Dewis, who trains with my squad in Loughborough became GB Xterra national champion this weekend, finishing 7th in Xterra England behind the legend that is Conrad Stolz.

Adam Bowden had his fifth top 10 finish in a World Triathlon Series race in Chicago at the end of June, finishing 7th.

Cat Jameson won the Castle Series race in Chantilly this weekend and came 5th in the Zurich 5150 at the end of July. She now takes up her place in the 5150 World Championships next weekend in Des Moines.

Nick Teige achieved his goal of a pb at Ironman Austria, finishing in 10:50:57, ~1:25 faster than his previous best.

He is now doing a personal challenge of 10 marathons in 10 weekends for The Brain Tumour Charity. If you’d like to sponsor him in this mad challenge you can do so here!

And the newest member of team Intelligent Triathlon Training: our 17 month old daughter on her first bike...

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Training Tip Of The Month: Rest And Final Race Preparations

Training adaptations generally take greater than about 2 weeks to occur, so that last minute hard training you were planning in the period just before a major race won’t help!

That’s not to say don’t train, but ask yourself why you are training.

Many athletes leave their race performance out on the roads at home the week before the race day, as they try to cram in a little more or need to test themselves constantly to reassure themselves.

Have confidence in the work you have done and plan to build into your race and not leave it at home.

REST is an important component to training as this is when the adaptations are made.

However in my experience, many athletes DO need a couple of good sessions in the day or two before the race to ‘wake them up’ - or more specifically fire them up neurologically and physiologically.

Something like a little tempo run (2 x 5 – 7 minutes at just slower than race pace), or similar on a bike, maybe a little faster work in the pool to be ready for the start effort.

This is low-level intensity but for a sustained period which primes all the energy systems and cardiovascular/respiratory systems.

Ask the Coach

Since our last newsletter we have answered lots of questions. Got a question for us? Submit it to the website and check out other people’s questions - and our answers.
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Comments? Ideas? Feedback? We’d love to hear from you. Please contact us.

See you next time!

Rhona & Mark

© 2014, Intelligent Triathlon Training, published by Rhona Pearce. Reproduction of any material from this newsletter without written permission is prohibited.

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