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Chris @ PB3

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About Chris @ PB3

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    Transitions Addict in Progress

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  • Year of first Tri race?
    1999

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  1. Will do swim for you mate..........I am out there just watching my guys go round so it might be nice to break it up a bit and belt myself silly for 30 minutes.
  2. Ironman are missing a huge business opportunity here. The course should be 10 x 380m which would keep everyone safe and allow those that refuse to do the swim work ample opportunity to walk along the beach for 100m every lap. Further business idea, enter 3 months before the race you get 1 lap taken off the swim course! Become an AWA, skip 2 laps. I could keep going, but I am scared they will implement.
  3. This is one of the most tested athlete's on the planet that is well aware of the upper limits for Salbutamol for him personally. He has managed this for more than 10 years. To be 100% over the limit is bizarre to be almost incredulous. To be at 1200 or 1300, you could understand, but to actually INHALE twice this amount is a ludicrous proposition. Which leads to the proposal of INGESTION, making the higher reading more plausible. Study demonstrating performance benefits when INGESTING Salbutamol - https://www.ncbi.nlm.nih.gov/pubmed/16195983
  4. Hook yourself up with the mad professor Spot Anderson. He has a gazillion sessions at Prince Alfred Park and takes care of all levels. www.bondifit.com.au
  5. I couldn't agree more with everything that AP has said here. I'm not sure you will find many successful triathlon coaches that wouldn't prescribe regular brick sessions within a key training cycle. Not sure about run coaches? In my mind, if you are a successful FOP athlete then these are your key sessions where you dial everything in and make it as specific as you can towards the race itself. This means hitting these sessions fresh, riding to your desired power over similar terrain that you will race in, and then getting off and running straight away into that pace. Apart from the specificity of these sessions, it is the adaptions (both small and large) that you are after. The swim to bike adaption is HUGE and hard to manage.......this is often where you will see the highest HR of the entire day as the massive volume of blood that is rapidly being shunted can leave people riding the first 3 - 4km alot easier than they should. There is no other way to get used to this apart from practicing it with a WT by the side of a pool, swimming an 800m TT and then jumping on the bike and holding 90% of FTP for 20 minutes. This type of session should be a fortnightly special for you in the key 10 weeks leading into your goal events. The bike to run brick can be managed in many different ways, and I would respectfully suggest that no one is ever a good enough runner that this session can be let go. If you are an OD athlete and not seeing value in these sessions then I would suggest that you are not doing them hard enough. Simple structures that are repeatable and that have a mix of ME work in there as well depending on where you are in your phase will pay big dividends.
  6. Good fun had by all. The goal for me was to test the validity of some of the programming I have been working on for specific online programs towards key Australian races. My reasoning was that if I could improve a stranger, but already competent well raced athlete, and get them to have a breakthrough over a short period (16 weeks), with no time to develop or build a relationship, then the program would have substance to stand on its own as a useful product for the resource poor athlete. As such, the amount of detail in the sessions was high, the specificity was clear from the outset, so that the athlete was left quite clear as to overall program focus, where it stood in the cycle, and the immediacy of focus in the session. This sort of thing is nothing new for coaches and their athletes, but for the self-coached athlete it can be quite different. These candidates were great as they were very typical of your normal age-group triathlete. All of them faced hurdles with family and work commitments, all of them had to shuffle things, move things around and adapt on the fly. They each had interesting oddities with the way they had trained in the past, that had caused limitations, and thanks to their honesty, I was able to easily tweak each program individually to help them address these issues. Realistically, the adaptions they got from changing each of their peculiar limitations was a big part of the difference. To use a cliché, all of the good stuff lies outside your comfort zone, and this is what these guys received. To answer someone’s previous comment, whilst defining programming and coaching can be a grey area, a concise and well-structured program will leave few questions from the athlete, and as such, whilst I provided email support, I heard little from them. In part this is also due to Training Peaks analysis. I recall a thread on here a while ago discussing the differences between self-coached and coached athletes, and for mine what sets the two apart is the SPECIFICITY of the sessions that a coached athlete will have. I am a HUGE fan of no wasted sessions, when considering the pressures of repeated excellence in 3 sports as opposed to one. Everything has a focus, meaning that a lot more can be done with a lot less. It removes a lot of the self-doubt that a self-coached athlete may have. Some program take-aways for self-coached athletes (other coaches may have more to add): - Have a 16-week focus, 4-week focus, 1 week focus, daily focus in that order - Treat a 70.3 training block as twice an Oly race rather than half of an Ironman. It is an important distinction. This way of thinking removes a lot of fluff from the program, and lends immediacy to your way of training. - 4,3,3 blend per week is my favourite with the 4 being your weakest discipline - Test twice within the block so that your race estimates are based in reality - No matter how good a swimmer you are, swim LOTS! - Periodisation is a controversial topic but opt for 5 to 10 day cycles as opposed to longer ranges - Prioritise your week around the unmissable sessions. Generally, if you nail these sessions the rest will take care of itself - Be brutally honest with yourself before you begin - IF you can’t afford / don’t like / don’t have access to regular and ongoing coaching, use a coach for the initial programming phase as a devil’s advocate to help you assess weaknesses, set realistic expectations and provide quality direction - Read widely but critically – opinions are just that! Happy to answer more questions regarding the above. Many thanks to Roxii for his help. It was a very useful business exercise for me in trying to develop a quality product for the time poor self-coached athlete and it gave me a real buzz to help these 3 champions, and meet them personally. As a little aside for those thirsty for good information, if you aren’t following Matt Koorey’s vlogs on Facebook then you are missing out. You can find them on You Tube as well, but he has been putting up some absolute gems for self-coached athletes everywhere. Cheers, Chris
  7. There are so many hypotheticals in your question as to make it impossible to be anything than general. The problem is that your training needs to be unique to 2 things: 1. Your schedule, lifestyle and other demands 2. Your event that you are targeting Without knowing how old you are, your sex, what you are training for, or pretty much anything else the only thing that I can say is that you must remember that adaption will give you exactly what you train for. IOW, do lots of long slow volume and you will be slow and go all day. Consistently changing the variety of what you will do will give long term benefits in that adaption will continually increase. Traditional periodisation is largely ineffective for 3 sports as it becomes almost impossible to allow 3 sports to develop over a typical 3 weeks build, 1 week off scenario. IMHO, a 10 day cycle is far better and manageable and within this cycle you would include tow smaller cycles of LSD, strength, Anaer threshold, and race specific work. 10 weeks out is a good place to start with this, although 14 is better. Do not be concerned with volume or hours per week. These are semantics and hold little bearing on the outcome.
  8. You know the precise location of every toilet and bubbler within a 20km radius of your house
  9. The large Speed Concept measures 54cm for top tube so would agree on a Large. I ride a Medium Speed Concept and am 177cm if that helps
  10. Tryline, Just about every coach will offer an online coaching package or something similar. What I would recommend you do though is approach a good coach who is as close to you as possible. In this way, perhaps once a month you could travel to squad sessions to get direct feedback on all sorts of stuff. The coaching that can only be done by putting eyes on a person is worth tons, particularly in technique development. This can't be done with a 30 minute Skype call once a week. IF you are in Queensland, then off the top of my head near the border is Grant Giles, Brisbane has Red Dog, Noosa has Nick Croft, and up north somewhere is AP. You want to get in with someone who can have a look at you at least 3 or 4 times per year, more if you can manage it. Good luck!
  11. It really depends. For some swimmers you could make a convincing argument that they would get faster on 4 x 3km rather than 3 x 5km. 5km in a session for a weak swimmer will generally see the last 1.5km being of relatively poor form, therefore inhibiting good results and only exacerbating poor form. I think it was coach@ that said somewhere "swim hard, swim often" and this is still the most resonant thing appropriate to AG swimming. Kenneth does make an excellent point. Technique work does not have to be broken freestyle and drilling, and you could easily swim 3km working on technique whilst applying pace work. The worst thing you can do as an AG triathlete swimmer is spend too much time thinking. Get in, get it done! Learn to read the clock and reap the rewards.
  12. 15km is a very good number for AG swimming for 48 weeks of the year. The key is to keep that number going regardless of where you are in your respective training. The frequency is crucial to keep your feel and build on the good work that you do. The intensity is the missing thing most often in many AG programs. You can and should swim hard ALOT! As opposed to the other 2 disciplines there is absolutely nothing wrong with at least half of your volume being at or above threshold, which is where being in a squad helps so much for motivation. Stroke correction - inside of 6 weeks to goal race don't worry about it. Outside of that, if you don't have the coach correcting you whilst you swim then be very clear on a GLARING fault that you can focus on. A snorkel here can help massively to aid in things like drooped elbows, hand entry, alignment and so on.
  13. Did it last year with a few of the squad. Some thoughts for those that haven't done it: Don't stress if you don't get an entry. Unlike triathlon, you can resell / transfer entries FOC right up to about 2 weeks before. Tons of people enter and then pull out for various reasons so you will always get a spot. Back of Falls is very tough but if you do the training in the lead in, you will be totally fine. There is some long descending for about 20km before this climb plus a pitstop, so you do hit the climb relatively fresh. If you don't do the work, you will be found out - guaranteed. The last 30km took our little group about 70 minutes. You definitely get your money's worth. Long sections seated and climbing staring at the speedo seeing single digits! The start can be VERY chilly, but then once you get to the bottom of Falls, you won't need all the layers anymore so is good to have a friend at the bottom in a car that you can pull over quickly and dump everything off. Tawonga Climb very easy compared to the others - but the descent is fast and tricky. Crashes there from blokes exceeding ability. Buckets of time can be lost faffing about at stops. Be methodical and get back on your bike. The more you stand around the harder the day becomes. Eat and drink constantly but try and do it whilst riding. Not unlike an IM - keep moving no matter what. Lots of electrolytes needed. Do lots of weekend rides that are relatively easy but that go all day - at least 5. You want to feel like you could ride 200km with no difficulty. If you can do that, then you will actually enjoy it. The descents are great, but hold your line and communicate. Plenty of cowboys going 70km+ off the back of Hotham so you need to be confident. I ran 53/39 and 11/28 with no problems.
  14. Alex, do you know a definitive date for PC release?
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