Author Archives: ETPA

E14 – Ballarat 70.3 review, wetsuit fitting and fast removal, and dry land exercises for swimming

In this episode of ETPA Trisports Podcast Coach Mat Tippett and Jimmy Duncan review Ballarat 70.3. They discuss wetsuits, what to look for when buying a wetsuit, how to fit a wetsuit properly for best performance and how to remove your wetsuit quickly on race day. Also see this YouTube video in which Coach Mat Tippett explains wetsuit fitting for optimal performance.

https://youtu.be/Feo1CkMuTtI

They also discuss dryland exercises for increasing swim performance. Exercises that can be used to improve muscle activation and functional strength are discussed.

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E13 – Challenge Shep review & am I ready to do an Ironman..?

In this episode of ETPA Trisports Podcast Coach Mat Tippett and Jimmy Duncan review Challenge Shepparton 2015. They discuss what sort of distances you should travel in training for long course races and what you should think about before you pony up for a Ironman… Finally they give some tips for the upcoming Ironman Ballarat 70.3.

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The Comeback Episode! – ETPA Trisports Podcast

This is the comeback episode of ETPA Trisports Podcast! Coach Mat Tippett and Jimmy Duncan are back baby!

Hear about the awesome progress ETPA and our athletes have made in the last 12 months and hear about Coach Tippett’s comeback to long course triathlon… He’s been through a fair bit the old fella, but the hard work is paying off!

Warning….. Explicit Lyrics….  The F word is used once…

Go ahead and subscribe to ETPA Trisports Podcast and please leave an honest review!

Hazelwood Results 2014

ETPA Hazelwood

A crew of ETPA athletes headed to Hazelwood to race during the weekend. There were options to do an Olympic distance or Sprint Distance on the Saturday and a Long Course Triathlon on the Sunday. A few hardy souls entered both the Olympic and the Long Course to complete the “Hardman” combo. Alan Hutchinson managed to complete the Hardman… Awesome work Alan.

Hardman

Alan Hutchinson Time: 8:17:11
  Swim Bike Run Total
SAT 0:37:34 1:10:03 0:52:40 2:47:29.8
SUN 0:48:38 2:45:34 1:48:26 5:29:42.8

 

Olympic

  Swim Bike Run Total
Carl FANNON 0:21:09 0:56:37 0:35:45 1:54:47.6
Matthew SULLIVAN 0:24:51 0:59:05 0:35:09 2:00:39.9
Lou WOTTON 0:25:48 1:05:04 0:40:44 2:13:39.5
Gavin SLAVIN 0:28:07 1:03:17 0:44:16 2:17:45.4
Kate GOLLAN 0:26:12 1:07:02 0:44:09 2:19:16.1
Alan HUTCHINSON 0:37:34 1:10:03 0:52:40 2:47:29.8
Robert KOT 0:34:28 1:17:51 0:54:49 2:51:29.9
Lee DOROW 0:38:34 1:20:47 0:49:44 2:55:44.0

 

Sprint

  Swim Ride Run Total
Stefan KOT 0:07:59 0:46:21 0:21:19 1:16:47.6
Ryan HURRELL 0:09:03 0:46:04 0:21:43 1:18:05.8
Daniel BODILLY 0:08:57 0:45:56 0:24:23 1:20:18.0

 

Long Course

  Swim Bike Run Total
Stephen THOMPSON 0:27:52 2:07:23 1:10:58 3:47:45.7
Alan HUTCHINSON 0:48:38 2:45:34 1:48:26 5:29:42.8

 

Cold Immersion for Recovery

Cold Water Immersion

Last blog post we looked at how to use Hot/Cold Contrast Therapy for recovery. This post looks into another popular method for recovery – cold immersion.

Cold immersion refers to any recovery method that involves submerging part or all of the body into cold water. Think ice bath, or cold water wading in a cold pool/ocean etc

 

How does it work?

Cold immersion is similar to icing – it is used to reduce swelling and inflammation.

It is common knowledge that cold treatment can be used to restrict blood flow which in turn helps prevent injured areas from swelling up. Cold water immersion provides a practical means of covering larges areas.

An Immersion time of 5-15mins is recommended.

When to use it?

 

Cold water immersion therapy is most effective in those situations when you have stressed the muscles to the point where micro tears will appear in the muscle belly. Micro tears are a common and normal bi product of hard training, and the recovery from these tears causes growth and an increase in strength. Some example of sessions that would benefit from cold water therapy:

  • Long runs, especially if on hard surfaces
  • Speed based run sessions (well above race pace over short periods of time, eg. 30 x 100m at 95%)
  • Heavy strength sessions – either lifting weights or low cadence work on the bike

  

Difference between hot/cold contrast therapy and Cold water immersion

Contrast therapy should be used if the goal is to clear lactic acid and other waste products from the muscles to help prevent ‘heavy’ muscles

Cold therapy should be used to reduce swelling and inflammation and help prevent muscle soreness

 

Note: Both methods will be better than no recovery at all! Talk to your Coach about the best recovery for each session.

Hot/Cold Recovery – It works! But how does it work?

 Hot Cold Therapy

No doubt you have heard of hot/cold contrast therapy. You may have seen it on your program or read about it in a magazine. If you’re an ETPA full program athlete you would have seen it on your program, and probably used it in recovery after hard training sessions or races.

 

But, do you know how it works?

For those that don’t know, hot/cold contrast therapy is a recovery method which involves switching from a hot shower or pool, to a cold shower or pool 5-7 times.

The Australian Institute of Sport (AIS) protocol suggests 30sec hot and 30sec cold, and obviously a significant difference in temperatures is required for this method to be effective.

 

The science…

The cold shower/immersion causes the blood vessels to constrict or vasoconstriction.

The hot shower/immersion causes the blood vessels to dilate or vasodilatation.

The repeated change from cold to hot means the blood vessels dilate and constrict, one after the other of the period of the shower, thus creating a pump or shunting.

This pumping helps to collect and then clear the waste products from the muscles and pump them back to the heart for oxygenation. Less waste product pooling in the muscles means improved recovery and ‘fresher’ legs to start the next session.

 

 

When to use Hot/Cold recovery therapy

This recovery method will always be more beneficial than no recovery at all, but will be especially effective after hard training sessions and races whereby you accumulated a lot of lactate. Examples, might be a set of 400m efforts on the running track – think of those sessions where you are working around threshold and your legs are screaming!

 

Method:

30sec cold

30sec hot

X7

Enjoy!

 

In next blog post – Cold water immersion for recovery, and a comparison of the two.

WSTC Duathlon Race 4 Results

Some great results from the very chilly WSTC Duathlon Race 4 last weekend…

Plenty of fast times and hardy competitors despite the freeze..

A couple of close finish times there too…

 

Michael Lacorcia ETPA

 

Long Course Female

 

Run

Bike

Run

Total

Amanda Thompson

21:37.4

42:42.5

22:52.1

1:27:12.0

Nicole Donegan

24:00.0

47:27.5

26:20.5

1:37:48.0

 

Long Course Male

 

Run

Bike

Run

Total

Jamie Edwards

16:18.1

31:21.6

16:52.5

1:04:32.2

Dennis Neal

18:48.3

32:04.1

19:53.4

1:10:45.8

Michael Lacorcia

19:45.3

35:53.9

20:44.2

1:16:23.4

Domenico Frazzica

19:52.3

36:57.4

20:49.0

1:17:38.7

Lucas Bell

20:58.3

37:01.4

21:22.2

1:19:21.9

Simon James

21:43.5

38:51.0

22:28.7

1:23:03.2

Chris Angwin

22:33.5

36:41.0

23:56.0

1:23:10.5

David Deakin

19:16.2

37:29.1

28:28.4

1:25:13.7

Peter Graham

21:28.7

41:04.1

22:44.8

1:25:17.6

Robert Kot

25:55.5

42:01.2

26:57.6

1:34:54.3

 

Short Course Female

 

Run

Bike

Run

Total

Leah McCallig

12:33.2

30:39.7

12:50.3

56:03.2

 

Short Course Male

 

Run

Bike

Run

Total

Stefan Kot

 

35:40.9

11:44.1

47:25.0

Oscar Dart

11:09.3

25:33.6

11:36.2

48:19.1

Chris Breedon

13:16.4

29:47.3

12:21.3

55:25.0

Michael Coppo

12:35.7

29:40.5

14:56.4

57:12.6

Sandro Saran

13:40.2

33:16.5

14:26.9

1:01:23.6

 

The Stampede – Obstacle Racing Queensland, 10km event

Dan Bennett – 9th overall

 

E10 – ETPA Trisports Podcast – Training Week Scheduling for Success!

In this episode of ETPA Trisports Podcast Coach Mat Tippett and Jimmy Duncan talk about scheduling your training week to increase your chances for success.

Coach Tippett explains why you should be doing track sets and above race pace efforts in your training.

In Questions Athletes Ask, Coach Tippett answers the question, should I do more swim volume or more swim drills to swim faster..?

 

Go ahead and subscribe to ETPA Trisports Podcast and please leave an honest review!