Author Archives: ETPA

5 Tips to Maximising Recovery Week

recovery massage

We have all heard of the benefits of the recovery week. Some say recovery is as important, if not more important than training itself. We have talked about the best recovery method post training and racing… (Journey 5 – Recovery: How and Why – Make Your Training Count! and ETPA TV: 6 Recovery Essentials for Triathletes) But what are the fundamentals of a recovery week?

A recovery week should leave you feeling physically AND mentally refreshed. Typically a recovery week is seven days of reduced volume and reduced intensity in training. During this week the aim should be to allow your body to regenerate and adapt to the previous block of training stimulus and prepare for the next block. Recovery is the time where we actually get fitter!

Maximizing your recovery week

  1. Change it up! Great, effective programs are often built around structure and are always built around consistency, but during recovery, don’t be afraid to mix it up. Change your routine. Swim on Tuesday and Saturday instead of Monday/Wednesday/Friday, for example.
  2. Sleep! Make sleep a priority during recovery week. When we sleep the body repairs itself and this is the best way to recover and recharge. Sleep is always important but make an extra effort during a recovery… This is the time to sleep in and ignore the alarm if you are too tired.
  3. Body Management and Soft Tissue Therapy!* Again, regular treatment is the best way to go but a massage and other preventative treatments work in well with recovery and will help you stay on top of potential problems so you can attack your next training block with full gusto!
  4. Don’t skimp on your own body management! (stretching/rolling) Just because you are training less that is no reason to stop doing the little things that make you a better athlete.
  5. Enjoyment! Make an extra effort to do some sessions for enjoyment… Include your favourite run session or enjoy a social ride with friends – something that you don’t usually fit in when in ‘full training’… Another way to look at it is to ‘exercise’ rather than ‘train’ – triathletes often forget what this is like.

Finally, it is often nice to throw in a race or test session towards the end of a recovery week/period. It is a good way to see if you have in fact recovered and also give you a progress report on how you are tracking.

 

Happy training… And don’t forget those recovery weeks!

 

 *We can recommend PhysioHealth for Melbourne based athletes!

E09 – ETPA Trisports Podcast – Injury and over-training: how to avoid them…

In this episode of ETPA Trisports Podcast, Coach Mat Tippett and Jimmy Duncan talk about injury prevention and over-training, and some strategies to avoid both.

 

Coach Tippett explains how to manage nutrition better when training and racing in cold weather.

 

Finally, in Questions Athletes Ask, Coach Tippett answers the question, missed sessions….. to make them up or to let them go…?

 

Make sure you mention you heard the podcast when you visit Physiohealth to receive 10% off your first visit! Thanks PH!

 

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

Athlete Check-in: Miah Franzmann

Miah Franzmann

In the last month or so, in my training for Hawaii, I have experienced some new things.

 

Firstly, under the guidance of Aimee Dow I completed a hydration test done at Evolution Cycles. Myself and two others were placed in a little room on our MT and with the heaters on full blast, rode for just under two hours. At first I thought I wouldn’t get past the first half hour, as my head felt like it was going to explode from the heat in the room but with two others to spur me on, I was able to make the distance. I found this testing really worthwhile, as now I know more about my requirements in terms of fluid intake.

 

The other new experience I had was a FTP test with Stuart Walpole. Even though I have been in the sport for a long time, Science is only really now coming into the forefront, so I am taking every advantage of it and now that I have finally got a power meter I might as well learn how to use it properly…

 

As far as my training has been going, there has been plenty of variety with different bike sessions. Some have been on the MT getting my rpms up, something I struggle with. Others had been designed to improve my power, mixing it with hill sessions, which I do in the Strathbogie Ranges near my home town of Shepparton, and with the MT. The run sessions are a mixture as well. Some are shorter in duration but that’s when I have to get my speed up, then there are the longer runs. For swimming, I do this with the masters group at the local pool. I find swimming with others much more enjoyable and it makes me push myself more than I would by myself.

 

With the days so short I feel like I’m always training in the dark. I get up early in the morning and its dark. By the time I get home from work and get ready for a session, its dark! Bring on those longer days.

Countdown to Race Day…

Sick Tippett

How long till race day…? Are you training this hard…?

We’re looking forward to next season now at ETPA and its always exciting to count down the weeks until the racing fun begins! If you’re in need of some motivation and urgency for your training, counting the weeks till race day, can do that for you….

 

Here are some of the main races that are on the horizon..

 

Challenge Gold Coast – 6 weeks out

Sunshine Coast 70.3 – 9 weeks out

Hawaii Ironman World Champs – 13 week out

Mandurah 70.3 – 17 weeks out

Challenge Forster – 17 weeks out

Challenge Shepparton – 18 weeks out

Ballarat 70.3 – 18 weeks out

WA Ironman – 21 weeks out

 

What have you signed up for this season..? Are you training hard enough..?

5 Tips for Beating the Winter Training Doldrums

Winter Ride

In this part of the world at least, winter is here… Usually a time for hibernation and wrapping up warm indoors, it’s also time to get those important sessions done in preparation for the next season. After you transition from last season into winter, you will have to brave the outdoors eventually….

To make this a little more bearable and to increase your chance of success, follow these tips.

1. Wear orange/yellow coloured sunglasses as much as possible
2. Keep warm
3. Make your goals now
4. Make training a necessity
5. Drink coffee and have fun

Wear orange/yellow coloured sunglasses as much as possible
We have an association to the colours orange and yellow. They are warm colours. Think about this, the colour of the sun is orange/yellow. When you think of the sun, you feel better don’t you? Simulate through your visual sensory channel, being in the sun as much as possible…laugh you may, work it does!

Keep warm
As per tip one. Trick your body; make it feel the same as it would be in the happier, warmer months. This will have two outcomes.
1. You will stress less about an upcoming training session, because you start the session warm. You will have less anxiety through worry about “going out in the cold” again and again!
2. During the session you will always be warm and should be happier. Note: try and wear clothes that are layered, so you can remove if required.

Make your goals now
Bring the date of a long-term goal forward to the next week or day perhaps. Do this in your imagination, visualize yourself in race week, but treat it like its real! This will give you a sense of urgency and excitement to complete sessions despite the wintery weather.

Make training a necessity
Make everything you do a ‘necessity’, not optional. That is, ‘I must do this session today’, not ‘I should do this session today’. Focus on each day as an individual. Today’s training is the most important of the year. Push yesterday’s and tomorrow’s sessions out of your head and focus on the job of training today.

Drink coffee and have fun
Sounds like a simple thing to do. But ask yourself honestly, when was the last time you made a training session fun? Make it a laugh, have some jokes, make it fun! Give yourself a small reward after each session, have a coffee (or other refreshing beverage that tickles your fancy…)!

Follow these simple tricks and you should enjoy the winter much more!

Triathlon for the kids

You’re probably quite familiar with our full program coaching and the high performance athletes we work with day to day. But, we don’t tend to blow our own horn about some of the work we do in schools and with kids who need support in developing the skills and confidence to give triathlon a go. You may be less aware of this work we do, which we see as being easily as important as the coaching and athlete development side of our work.

A big pat on the back needs to go to Coach Jamie Edwards in driving our school programs and in particular his work with Ashwood School, a coeducational specialist school with a great reputation in educating students with a mild intellectual disability. 

Also, special mention to the teacher behind all of this, Liz Gosper, if it wasn’t for her passion for providing the kids an opportunity, combined with a love for triathlon, none of this would have been possible. Thanks for allowing ETPA to be involved!

Watch this inspirational video and see the great team effort.

 

 

Link to see it on Facebook

Congratulations to all coaches and teachers involved.

Swimming Etiquette…. Don’t be that swimmer…

If you’re a triathlete, then you have swum in public pools and have probably swum in a squad environment. Unlike run and bike training, swimming in a pool and sharing lanes with others means there can be a lot of people along with their egos in one place. This can result in some frustrating situations. So what can you do? The following suggestions will hopefully help you avoid grabbing people’s legs or having a kickboard thrown at your head!

Swim Sign

Squad Swimming

Remember you’re all there for the same reason – to improve, but, in this environment you also need to be courteous to others. Chances are you’re not training for Olympic selection, so relax and work together.

  1. Talk to the Coach on pool deck about the best lane for you
  2. Be on time and start with your lane
  3. Communicate with other swimmers – perhaps share the role of lane leader amongst the swimmers in your lane
  4. Leave 5-10 seconds apart! Not right on the feet of others
  5. Give way to faster swimmers
  6. If you are constantly being out-swum – move down a  lane
  7. If you are constantly catching and passing people – move up a lane
  8. Stay to the left of the lane!
  9. Don’t tap people’s toes. One tap to say “I need to pass” and then wait for safe place to pass or leave it until the wall

Touching Toes

Public Pools

  1. Communicate with the swimmers around you – perhaps explain your session and ask what they will be doing, so you can look out for one another
  2. Pick the appropriate lane (Slow/Medium/Fast) and stick with it
  3. If the pool is relatively quiet then perhaps pick your own lane away from others if you don’t want to be disturbed, but if it’s busy don’t just pick a lane because it is free.
  4. Remember you are at a public swimming pool, not at national squad training -  be reasonable with your expectations and session design
  5. Give way to faster swimmers
  6. Communicate with the lifeguards – ask them to assist you in picking a lane and ask them to ensure other swimmers are in the appropriate lanes, especially if you have run into problems before!
  7. Off the record, it is rumored that a few laps of butterfly is a good way to clear your lane and keep it clear! That, or using some really BIG hand paddles! But we don’t advocate for either of these methods….

 angry swimming

Whether you swim in a squad or at a local pool it generally comes down to common sense, basic communication and an ego check at the door. Don’t be the angry swimmer or the annoying swimmer… Enjoy your swim!

WSTC Duathlon & Salamon Trail Run Results

The weekend was another busy one for a few hardy athletes and ETPA was representing at the WSTC Duathlon and Saloman Trail run.

Notable was Alex Polizzi hitting the race track for the first time in a long while. Great to see him racing again.

Harrison

Also, the Juniors were posting some fast times at the WSTC Duathlon.

 

Great work all!

WSTC Duathlon

Long Course

Run

Ride

Run

Time

Nicole Donegan

24:01.6

47:48.8

25:29.7

1:37:20.1

Robert Kot

26:50.6

42:54.5

26:54.6

1:36:39.7

James Antonio

22:18.8

36:52.7

23:48.2

1:22:59.7

 

 

Venue Based Athletes

Run

Ride

Run

Time

Kirsty Forsdike

21:11.4

37:01.9

22:51.2

1:21:04.5

 

 

Short Course

 

Run

Ride

Run

Time

Oscar Dart

11:18.2

24:24.2

12:49.1

48:31.5

Stefan Kot

11:17.5

26:44.7

10:43.5

48:45.7

Bill Harrison

13:30.5

28:41.3

14:09.5

56:21.3

Andrew Diederich

12:17.5

32:14.0

13:29.2

58:00.7

Leah McCallig

13:06.8

30:57.4

13:13.4

57:17.6

 

Saloman Trail Running Series

15k

Donald TERRIS

01:14:57

4:41 min/km

 

11k

Alexander POLIZZI

00:42:42

3:57 min/km

Lee DOROW

00:55:35

5:17 min/km

 

 

E08 – ETPA Trisports Podcast – Get your head back in the game during winter

In this episode of ETPA Trisports Podcast Coach Mat Tippett and Jimmy Duncan talk about some things to consider if you’re unsure what you want to do over winter and getting your head in shape for next season.

Coach Tippett explains why 3 stroke breathing isn’t the answer to swimming fast.

Finally, in Questions Athletes Ask, Coach Tippett talks about hill riding and hill repeats and his secret to getting fast on the bike quickly.

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