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        GK News August

        GK News August

        Home  / GK Blog

        October 24, 2019 4 min read

        GK Newsletter #008 - August 2019
        View this email in your browser

        AWESOME AUGUST

        We have had yet another amazing month of races, PB's, training, 
        birthdays and much more. 
        As coaches we continue to be inspired and proud of what of you achieve.

        In this Newsletter we cover, Strength training with Ruth, Coached sessions, Getting to know you with Jo Maynard, Time Trial bike vs Road bike
        and a "Wake Up Light Alarm Clock" 
        COACHES CORNER

        THE POWER OF STRENGTH

        Want free speed? Get STRONGER!

        There’s a growing body of evidence that supports strength training for triathletes. Why? For improvements in running and cycling economy, lactate threshold and anaerobic capacity. Simply put, you’ll become more ‘fuel efficient’ and be able to use less oxygen to go at a certain speed or power output. Triathletes are a high risk group for overuse injuries and strength training is the single most useful tool for reducing your risk of overuse injuries.

        Ruth’s training recommendations for going heavy:

        • Plan for a minimum of 2 sessions/week.
        • Allow time, ideally >8 weeks of resistance training to see change.
        • Use high loads, 60-80% of 1 RM (1RM refers to the biggest weight you can lift once).
        • You should only be able to manage a few reps at that weight (3-5 reps/set).
        • Use long rest intervals between sets for recovery (2-3 mins) i.e. update facebook and insta at the gym.

        In the next few newsletters I’ll discuss how to incorporate explosive training and plyometric training.

        For strength testing and strength programs, visit Ruth at Star Physio: starphysiowa.com.au

        *Note: Strength training isn't something you can throw yourself into without understanding how to lift weight. You have to have the correct form or you'll risk throwing your back out and injuring yourself. If this is something that interests you AND you have the time available to do it - Contact your coach and ask them about it. Then let's get you in to see Ruth so she can monitor your progress safely. 

         

        COACHED SESSIONS

        We have some great coached group sessions run by Janine for those of you looking for company over the cooler months. Reach out to Coach Janine for more info. 

        SWIM: 
        - Monday/ Wednesday and Friday morning from 5.30-7am at Arena Joondalup. If you are interested in attending these, please contact Janine and she'll be able to give you the low down. 

        BIKE: 
        - Tuesday Trainer session - 5.30-7am -Carpark #9 underneath Coles at Whitfords shopping centre. Enter off Banks Street. BYO trainer, towel and water! Janine will bring the "fun" and the tunes! 

        RUN: 
        - Thursday evening - 5.30-6.30pm -Sorrento Surf club, working on strength and speed. Meeting at the picnic bench at the front of the surf club. Suitable for all levels
         
        Contact Janine or your coach if you need more info. janine@gkendurance.com 

        This week in Tips N Tricks 

        We look at a Time Trial bike VS a Road bike on a hilly course!!
        https://www.youtube.com/watch?v=yhnu-naxbMc

        Getting to know you

        with Jo Maynard


        How did you first get involved in Triathlon/Endurance sport?

        My first ever triathlon was the weetbix kids tri which was a very long time ago now. But that wasn’t the reason I got into triathlon, I decided to start triathlon when I watched my little sister race at school sport nationals while I was in a moon boot after running a little too much. My physio recommended that I should take up triathlon like Michaela. 6 years on and I’m still doing triathlon. I say my little sister copies me.....  
         

        What are your goals for the coming year?
        My goals for this season start next week when I race at age group worlds in Switzerland in front of my family who live there. I hope to have a good swim that puts me in a position that I can maintain throughout the race. 

        What is the most embarrassing thing that has happened to you at a Triathlon, running, swimming or cycling event?
        At the city of Rockingham trievents draft legal race I was a bit distracted in transition which resulted in me putting my cycling shoes on the wrong side so I rode the entire race with my shoes on the wrong feet. My feet were very sore! 

        What is your favourite movie?
        Definitely Cheaper by the Dozen, if you haven’t seen it you must! 

        Where is your favourite place to relax?
        It’s an awkward spot in my room.... but with my back up against my bed frame and my window open watching planes fly past.... weird I know 

        What is your best characteristic?
        My taste in expensive things.... my parents say it’s a bad thing. 

        What is your worst habit?
        Janine would say missing training 

        What is your favourite "go to" post race/event meal?
        Pasta for sure and some chocolate milk 

        Do you have any pre-race rituals?
        I don’t have any but I do like everything being exactly on time the morning of a race.  

        What are you most afraid of?
        Probably going over my handle bars on my time trail bike.... Once is enough. 

         
        GKE ATHLETES OUT & ABOUT! 

        Lost of Birthdays to Celebrate in August. We love a good birthday!
        Plus so many adventures been had by many athletes. Training holidays are the best type of holidays. (or are they?)
        GEAR THAT CAUGHT OUR ATTENTION

        Speaking of sleep: I was recently gifted a'wakeup light alarm clock'. If you hate the jolt of a traditional alarm clock you'll love this gentle yet effective device.


         



         
        LAUGH FOR THE WEEK



         

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