Training Tip Tuesday July/August 2021
Training Tip #62 (August 24 2021)
You should have a pair of shoes for longer distances and one for shorter efforts and racing. It’s hard to put a numerical value on how long those shoes will last, but understand that they compress and take time to return to their normal state. So have a couple pairs of long run [more cushioned] shoes if you’re running a lot.
- Jamie Turner, coach to Rio Olympics gold medallist, Gwen Jorgensen
Training Tip #61 (August 17 2021)
Whatever your level of ability and aspirations, working on core strength/stability and functional strengthening is a great time investment. Running involves a repetitive motion, so moving properly has two key benefits:
1. Injury prevention – Allows consistency in training, the key to progression and improvement.
2. Efficiency – A performance benefit, holding form as you fatigue will allow you to hold your goal pace for longer.
- Craig Alexander, 3 x Ironman world champion and 2 x 70.3 world champion
Training Tip #60 (August 17 2021)
Whatever your level of ability and aspirations, working on core strength/stability and functional strengthening is a great time investment. Running involves a repetitive motion, so moving properly has two key benefits:
1. Injury prevention – Allows consistency in training, the key to progression and improvement.
2. Efficiency – A performance benefit, holding form as you fatigue will allow you to hold your goal pace for longer.
- Craig Alexander, 3 x Ironman world champion and 2 x 70.3 world champion
Training Tip #59 (August 03 2021)
Tech can be really helpful in monitoring recovery, and one simple way is through measuring resting heart rate. I track it over a long period of time for the best indicator of whether I’m a little rundown or if there’s an underlying illness brewing. I work on 10% higher than normal being a warning, so because my resting heart rate is low (usually 36-37bpm), that means a variation of only 3-4 beats. If it starts heading up towards 50 then that’s definitely not okay and means bad times for me.
- Vicky Holland, Rio Olympics bronze medallist and 2018 world ITU champion
Training Tip #58 (July 20 2021)
Sleeping is the best recovery. Try a short, 20 minute nap after your hard training. When you sleep, your muscle cells are able to recover and you get a boost to your immune system. Try building a quick nap into your training schedule, or at least get a full night of sleep.
- Radka Kahlefeldt, Pro Triathlete
Training Tip #57 (July 06 2021)
Work on your hip flexors! Hours on the bike shorten these muscles and can create imbalances. Tight hip flexors can be the true cause of lower back pain or chronic calf problems; gaining just a slight improvement in flexibility of the hip flexors can help you avoid injury. A millimetre of improved mobility will lengthen your stride and improve your speed. There are many stretches for the hip flexors (I like the kneeling stretch and the wall stretch) – work on them daily.
- Dave Scott, 6 x Ironman world champion