Author Archives: ETPA

Kona Athlete Q&A – Jason Shields

jason1 

We caught up with Jason Shields the week before he jumped on the plane for Hawaii! After his dominant age group victory at Cairns IM earlier this year, we thought we would share some insights into the way this guy works!


How many hours a week do you train? 

Generally it will be between 18 to 22 hours a week in 12 week lead up to an A race.  Which is generally 50% bike 25% swim 25% run.   

 

What type of power sets were you doing? Can you give us an example of one?

I’m a big believer in Mag Trainer power sets and generally spend 50%  of my time training indoors on them.  Here is one of the lovely MT sets I got to enjoy!

10mins warm up then:

5mins at 250 watts/1min at 350 watts x 4

3mins easy spin

20 x 60sec explosions to >700 watts in TT/90sec spin float – all at >100rpm please

3mins spin then:

1 x 5min effort at >350 watts 2mins spin

1 x 4min effort at >350 watts 2mins spin

1 x 3min effort at >350 watts 2mins spin

20mins in TT position holding >200 watts and spinning at >105rpm if you can

10mins cool down

 

What are your peak power and FTP values?  

My current FTP is 310 watts using my Garmin Pedals.  This was a reading of 326 watts for 20mins.  The peak power I have recorded on an explosive effort is  930 watts for 5 seconds.

 

Tell us about your hardest training day in the seat? 

Probably mentally and physically the most challenging set I have done was a 4.5 hour MT set.  There is no where to hide on the trainer if you’re following power. No free speed, you have to work, you have to  pedal, the whole time.  I am sure you will agree, this set sucked! If not, give it a go.

15min-20mins warm up then:

2 x 25min efforts at 250 watts only holding >95rpm/2mins spin float

1 x 50min effort at MAX pace – push as hard as possible/10mins spin

Then repeat the whole set again

 

What is your biggest tip for new Triathletes?

Patience is the key. I would say 95% of people who take up triathlon, including me,  build up our training too fast.  Just because it is called an Ironman, doesn’t mean you need to train like you’re superman.  Gradually build your training up over the first 12 months. I guarantee you will be further ahead, than if you act like superman, and have to sit time out due to an overuse injury.  I have been there and done it.

 

Can you give first year Hawaii Ironman athletes any tips for World Championship race day? 

Well first thing is relax and enjoy your time there because you have made it to the big dance not many people get to say that.  Embrace the week and experience but don’t get caught up in all Alli Drive hype. 

Come race day play a smart race and stick to your plan.  It’s very easy to get sucked into over racing here as most people are fast.  If your power or heart rate seem high but everyone is passing you, stick to your race plan as 80% of the people here will over race and blow to pieces and you don’t want to be out there in that heat any longer than you need. 

The only real person you are racing out there is yourself.  If you can win the battle with that voice in side your head you will come out with the result you are hoping for.  Your body will go beyond what seems possible if you can convince the mind to let it.

Jason Shields2

 

 

 

 

 

 

 

Kona Athlete Q&A – Amanda Wilson

Amanda1

We caught up with Amanda Wilson the week before she jumped on the plane for Hawaii! After her dominating bike split of 2:24 at Sunshine Coast 70.3 a few weeks ago, we thought you may like some insights into her prep and how her mind works.

 

How many times a week were you riding in the Sunshine Coast 70.3 lead in?

  • 6 sessions per week 
  • Tuesday and Wednesday evenings were mag sessions.
  • Tuesday and Thursday mornings were long rides in the hills, or a solid mag session.

Saturday I would do a long ride in the hills, followed by a recovery ride on Sunday afternoons.

Total volume for most weeks was around 400-500k.

 

What type of power sets were you doing? Can you give us an example of one?

The long rides had power targets up the hills and an overall power target. The mag trainer sessions were the more detailed power sets. One that I found extremely challenging was a Thursday morning mag set, this hurt!

Mag Trainer Session

Elevate front wheel 15+ cm

10mins warm up.

5 x 30 sec builds to 200w / 30sec spin

5 x (5 x 40 sec explosions to >450 watts and hold in TT position <80rpm / 2min spin float) + 3mins easy spin

3min easy spin then

2 x 7min efforts in TT position holding > 215watts and 100rpm / 3min spin float

10mins cool down

Kona Amanda WilsonWhat are your peak power and FTP values?

  • My last FTP was 224 x 0.95 = 212.8 watts
  • My watts per kg of body weight is 212.8 / 51kg = 4.17w/kg
  • My Peak Power is 550 watts

 

Tell us about your hardest training day in the seat?

So many sessions come to mind. Of course the mag set in question number two was extremely challenging, both mentally and physically. However, there were a couple of challenging moments in the middle of winter heading out and over Mt Macedon or the Dandenongs, in 1 degree temps, frantically trying to keep up with the guys! The only thing that got me through the Dandenong rides was knowing there were doughnuts at the bottom of the hill!

 

 What is your biggest tip for new Triathletes?

Biggest tip I can give is to listen to your coach. Communication really is the key. If you can’t do a session or hit the targets set in the session, speak to your coach. You can both then come up with a plan to tackle the next key session. If you don’t communicate these things to your coach they have no idea what you’re thinking and therefore will continue writing similar sets under the belief you are achieving the targets. 

That being said, I spoke with my coach a few times about changing targets but had no luck for a few weeks. He forced me to continue until I hit them. One night I remember almost being in tears at training because I missed my targets (for the second consecutive week), but my coach kept the same targets in the program for a third week. On the third week I hit them! Well not only did I hit them, I smashed them! We spoke about it after and agreed it was just me absorbing the program volume better in the third week.

One other thing I find really important is to enjoy your training. Have your social coffee rides but also do the hard work and be dedicated. The rewards / results will follow.

Amanda’s bike of Choice:             Felt DA3 – size 51

Amada’s wheels of choice:          Gravity Zero: 50/50

Amanda Wilson bikeAmanda Wilson wheels

 

 

Kona Athlete Q&A – Ben Larsson

Ben Larsson Kona

We caught up with Ben Larsson the week before he jumped on the plane for Hawaii! After an outstanding first year in our sport, which saw him qualify for Hawaii at Melbourne IM, Ben has put together a great winter of training and racing.

 

How many hours a week do you train?

I work a fly in/out roster in the oil and gas industry. I can exceed 30 hours per week on the weeks I am at home. When I am away and working a 12 hour day it makes it tough to train any more than about 12 hours per week.

 

What type of power sets were you doing? Can you give us an example of one?

My power sets vary depending where in my training cycle I am. They seem to be more intense with a shorter duration earlier in the season, and longer duration at less power as the racing gets closer. I completed 3 x 50min @ >250W in the lead up to Sunshine Coast 70.3.

Ride PM MT

10mins warm up then:

4 x 3min efforts at >350 watts/2mins spin float

5mins spin then:

3 x 2min efforts at 380 watts/2mins spin float

5mins spin

1 x 10min TT effort >300 watts for all

10mins cool down

 

What are your peak power and FTP values?

I am not sure of my peak power but 326W is my highest recorded FTP value.

 

Tell us about your hardest training day in the seat?

 One of the toughest sessions I completed in the lead up to Kona, with fellow Kona athletes Amanda Wilson and Jason Shields, was a 5 ½ hour 160km ride, with over 2000m climbing over Mt Macedon and surrounding hills. We drove hard the whole way, especially on the climbs and dealing with 1 degree temperatures in Woodend. I finished the day averaging 258W NP and somewhat cooked…

 

What has been your biggest challenge training for Hawaii Ironman?

It was tough with my work roster and my limited training time. Watching other Kona athletes doing huge weeks of training while I was unable to do much at all. The toughest thing was dealing with a calf injury in the months leading into Kona. This took it’s toll on me mentally, due to the pressure I am putting on myself to be in the best possible condition, because I want to have a good race in Kona. I lost almost eight weeks of running. To keep a positive spin on things, and keep the necessary motivation to train, was tough during that period. Thanks to Polly Dhar and Mat for managing me through that period and for getting me back to where my run is today.

 

Can you give us three training tips for a first year Ironman athlete?

Set a goal for your race, and when you are struggling for motivation visulize what you are hoping to accomplish, this will help you get through.

Enjoy your training sessions. You are doing this for pleasure!  Keep consistant in your approach and improvement will come.

It takes months of work to get seconds/100 in the pool, several watts more power on the bike and seconds/km on the run. Keep at it, and one day you will be in good form, and surprise yourself.

Ben Larsson Kona

Kona Athlete Q&A – Miah Franzmann

Miah Franzmann Kona

We caught up with Miah Franzmann the week before she jumped on the plane for Hawaii! After an incredible year of racing, which saw Miah win every event she participated in, we wanted to share some of the things that drive this amazing athlete.

 

How many hours a week do you train?

Anywhere from 15 and 20 hours.

 

How do you manage, work family and training?

I have to be very organised each week. Each week I mentally plan what has to be done and when. There isn’t usually a lot of spare time but that makes it all the more important that I get out of bed each morning to do what I have to do training wise, otherwise I’m in trouble! I am lucky the rest of the family are not usually ready to eat dinner until around 7.30pm, this also allows me to get my evening session in and then throw something together for tea. No gourmet cooking in my household!

 

How far do you run each week in training? 

As I have got closer to the Ironman, my running quantity has increased. In some of the bigger weeks, it was around 70-80 kms.

 

Tell us about your hardest training day in the seat?

No one session comes to mind but there were a few memorable ones, especially the brick sessions. One of my last long rides comes to mind not for its hardness but for what occurred during it. I was swooped by 4 magpies, one nearly knocked me off my bike, and then to top it off I got a flat tyre.

 

What has it been like winning everything over the past 12 months?

Like most people, I do love to win. It’s like getting confirmation that you’re training is working.

 

Can you win a world title?

 I try to tell myself it is possible but I know it’s going to be a big ask. It will come down to the day and how I handle conditions. But rest assured, I will be trying! Third time lucky!!!!!!!

Miah Franzmann Kona

Stride ‘n’ Ride Kids Duathlon – Register Now

 

Great news!

 

ETPA, in conjunction with our sponsors, Evolution Cycles, Ventou and Strategic Client Service Group are offering a series of multisport events for juniors in Williamstown.

 

Stride n Ride

 

The dates are Saturday 14th December, Saturday 15th February & Saturday 15th March, with distances that range from 200m swim//750m run, 3-4km ride, 750m-1km run, at only $20 per event!
 
This is a fun and exciting opportunity for all 7-11 year-olds to either Swim, Ride, Run or Run, Ride, Run. It’s also an extension to our Junior Development Program that we run on Saturday afternoons …so a great lead in before the event!
 

Get on board and register now(spots limited)!!

https://www.registernow.com.au/secure/Register.aspx?E=11088

For further information regarding our Junior Development Program please email info@etpa.com.au

Get to the Core of Going Fast: Get a Strong Core

Are you unable to consistently swim in a straight line? Do you feel like you slouch when you start to fatigue while running? Does your lower back get sore after swimming, running or riding?

Then you are showing signs of an unstable core…

Bike Plank

Did you know that there are 29 muscles that make up your core? These include the abdominals, the paraspinal and gluteal muscles, the diaphragm and the pelvic floor. Essentially your core is everything from your knees to your neck. Needless to say weakness or lack of sufficient coordination in your core muscles can lead to less efficient movement patterns, strains and injuries. So how can you get your core working more efficiently? You need to do more than just sit-up’s!!…. Here’s how.

Plank

  1. Start in a push up position with your hands under your shoulders
  2. Tighten the whole body and draw it into a straight line
  3. Draw kneecaps in towards your groin, tighten your abs drawing your bellybutton towards your spine and tense your glutes as if you’re trying to hold a $50 note there
  4. Hold for 30 seconds and remember to keep breathing

Progress to plank with elbows on Swiss ball

  1. Start in a push up position with your forearms on a Swiss ball
  2. Your elbows should be placed so that your arms and torso form a 90-degree angle
  3. Follow steps 2-4 above

Progress to plank with elbow on Swiss ball and ADD alternating knee lifts

  1. Start in a push up position with your forearms on a Swiss ball
  2. Tighten the whole body and draw it into a straight line, as above
  3. Bring your right knee towards the Swiss ball while keeping the left foot grounded
  4. Return right foot to starting position and stabilize
  5. Repeat with left foot
  6. Complete 3 sets of 20 reps with 30 seconds rest between

Medicine ball push ups

  1. Start by placing the medicine ball in front of you near your right hand
  2. Get into plank position as per above
  3. Grasp medicine ball with right hand
  4. Engage your core, bend your elbows and lower your upper as per a normal push up
  5. Slowly push yourself back up to starting position
  6. Repeat 5 times, swap hands
  7. Complete 3 sets of 5 reps (each arm) with 30 second rest between

It is essential to do a warm up before commencing any core exercises.  Equally important is to properly activate the deep core muscles before any progression is attempted, otherwise the surrounding stabilizing muscles will be used to compensate for your weak core.

When performed daily these exercises (amongst others) can improve your overall core strength and stability which is likely to increase your ability to perform at a greater intensity during training and on race day.

It’s a no-brainer!

Ironman Shepparton 70.3 2013 Results

What a massive day for our squad up at Shepparton 70.3!

Thank you to the Shep Tri Club for another great event. Well run and they even provided great weather.

Also, thanks to Physiohealth for looking after us on race day. The athletes appreciated your work and are sure to have recovered faster for it.

Finally to to all the families, friends and supporters of our athletes out on course – we can’t do it without you.

Some stand outs for the Coaches over the weekend include the 20+ first timers all crossing the finish line and the obvious camaraderie out on course. Also, there was a phenomenal number of PBs on the day, for overall times and/or in a single leg – well done ETPArs!

Rae - Podium

Our podium winners deserve a mention…

Raeleigh Harris in a PB time of 4.41 took out the female 40-44 and in the process was 9th female overall. She is off to Worlds again.

Nicole Hart was first in the 35-39 females in 4.44 and will join Rae in Canada.

Austin Parker backed up after Kona with a 4.28 leaving him 3rd in the 40-44 males – nice one Austin.

Miah Franzman from Shep Tri Club  took out the female 45-49 in 4.52 – awesome work Miah.

The dream team of Alex Polizzi and Brad Bullock took 2nd in the male teams category in 3.57.

ETPA full program athletes

Vaughan Bradshaw 4:57:46 PB 40mins
Liam McDonald 5:18:11  
Sharon Napoli 4:56:21 PB
Jonny Ersch DNF  
Gino Nardella 5:27:11  
Michael Doyle 5:36:21  
Amanda Thompson 5:30:12 PB
Alan Hutchinson 5:51:04  
Mel Fisher 5:22:47 First timer
James Duncan 4:50:02  
Jamie Edwards 4:28:14  
Cam Adams 4:55:16  
Aimee Dow 5:02:11  
Andrew Apolloni 5:15:49 First timer
Bob Van Zuiden 4:47:10 PB 14mins
Chris Angwin 5:50:16 PB 12mins
Chris Scammell 4:41:55 PB
Craig Morris 5:35:34 First timer
Dale Linaker 5:08:54 PB
Daniel O’Shea 4:50:17 PB
Dave Deakin 5:03:49 PB
James Antonio 5:48:34 PB
Jen Linaker DNF  
Julie Thomas DNF  
Nicole Donegan 6:56:07 First timer
Rae Harris 4:41:26 1st in age group
Ryan Hurrell 5:39:24 PB
Rob Henderson 6:32:15 First timer
Rob Kostadinovic 5:53:33 First timer
Stacey Glenister 5:16:00  
Susan Knight DNF  
Zoe England DNF  
Phil Giallo 5:55:52 First timer
James Mcinerney 4:40:17 PB
Andrew Jordan 5:15:56 First timer
Phil Langenbacher 5:41:12  
Ben Ontronen 4:53:00  
Shane Bamford DNF  
Kurt Rowe 4:57:22 PB 19min
Scott Bristow 6:10:04  
Gabe Ung 5:54:15 PB
Lyndon Virgona 5:23:43  
Mark Stewart 6:04:26 First timer
Vaughn Hendricks 4:49:39 First timer

 

ETPA Club Membership

Damian Pingel 5:48:19 First timer
Ryan Oke 6:08:36 First timer
Steve Dow 5:06:40  
Ivan Petrunic 5:37:23  

 

Venue Based Athletes

Nicole Hart 4:44:00 1st
Austin Parker 4:28:12 3rd
Trav Atkins 4:27:47  

 

Shepparton Triathlon Club Group

Darrin Kelly 5:32:28  
Anthony Coote 6:27:51  
Dale Mountjoy DNF  
Glenn Booth 5:13:00  
Miah Franzmann 4:52:40 1st in age group
Joanne Cronin 5:24:53  
Simon Dowling 5:16:00  
Anthony Edwards 5:04:48  
Brett Gunning 5:05:16  
Lloyd Harriott 6:10:40  
Courtney Gronow 4:56:13  
Alice Gunn 5:53:56  
Mark Ryan 5:11:42  
Stuart Shaw 5:46:57  
Darrin Speechley 6:05:48  
Danny Young 5:14:39  

 

 

 

ETPA and Echuca Moama Triathlon Club Join Forces to Support the Stars of the Future!

 

After the success of expanding the Junior Development Program to Warrnambool Tri Club last year, we’re excited to announce that we have now joined forces with Echuca Moama Tri club.

 

Junior Triathlon Run
 
ETPA will be providing a training program and coach education for the coaches down at EMTC.
We love any opportunity to help out with getting juniors involved in our ever expanding sport.
 
Both ETPA and EMTC are very excited about the new partnership and look forward to seeing it evolve.

 

Echuca Moama Tri Club

Swimfast Stroke Correction Program December 2013 enrol now!

Wish you could swim faster?

We hear from stacks of athletes who wish they could swim faster…

Our response was to develop a program to provide athletes with the tools to build a strong, efficient and confident swim leg.

The intensive one day program is especially designed to improve swimming fundamentals including: confidence, body position, hand entry/exit, as well as; stroke efficiency, awareness and technique. If you want to improve your swimming, but feel a squad environment doesn’t fit your current needs, this is for you.

Stroke Correction

 

The program offers intense help and carefully selected drills that will cater best to your needs in a small group lesson. Lessons especially focus on giving immediate feedback in a positive environment.

 

Program Details

Venue:

Vic Uni Sports and Aquatic Centre, Footscray Park Campus

Dates:

Saturday 14th December 2013 – 8:30am to 3:00pm

(4 x 90min sessions with 30mins for lunch)

Cost:

$230 per person (cash payment made upfront)

Booking Deadline:

To reserve your place in the program please contact Jamie directly prior to 2nd
December with your details. Once he Once he has received this information he will email you confirmation of your booking.

 

Sign-up – Contact Coach Jamie:

Jamie Edwards     B.App.Sci. (Ex. Sci)              ETPA Coach

Mob: 0415903622           Email: Jamie@etpa.com.au

 

Read more about our stroke correction program here