Friday, July 26, 2019

GK Newsletter Feb

Rock 'n' Rolling in February. 
We are getting deep into the race season now in the Southern Hemisphere with local state champs, Geelong 70.3, Dubai 70.3, the MetaSprint Series and many other swim, bike and run events happening for the GK crew!

On the horizon is the Rottnest channel swim, Columbo 70.3, Ironman New Zealand and Powerman Malaysia just to name a few.

It's an exciting time of the year,  which we hope you are all enjoying! 
As Coaches we get asked a lot of different questions, but one that keeps popping up is:

Q: What can I do to get better?
A: Be Consistent

There are a lot of things that can happen in our every day lives that challenge our routines, and sometimes they make consistency near impossible. As coaches, we do understand stuff happens and some important points to remember are:
Try not to play catch up on any missed sessions.  One massive day won't make up for the days you've missed. The reality is it will make you more tired and likely unable to achieve sessions and targets set for you a few days later. It is much better to be as consistent as possible,  rather than a super hero on any one day!!

Talk to your coach. If you miss something, let it go... but tell your coach so they can mange your load or make adjustments as required. If you are regularly struggling to make a certain session, or to fit something in,  talk to your coach so you can work together to come up with a better solution. 

We know you are human and life sometimes gets in the way. All we ask is for you to try to do the best you can.


Recently we have had a lot of you asking about Glute activation after realising that your hamstrings and quads are doing all the work,  and they shouldn't be. 

There are two ways to encourage this to happen. One is mental, the other is physical.
Check out this video,  7 WAY HIPS , which demonstrates some great hip and glute activation exercises. It is a nice refresher on why it's important to engage your glutes while running (and cycling), plus how you actually do this. 
When to use Elastic laces? Pro's and Con's?
Elastic shoe laces are a fantastic invention for triathletes. The laces reduce the time it takes to put your shoes on and get running by removing any fumbling you get with standard tie-up laces (especially if you have cold/tired hands).
This improvement is possible for all athletes, whether you’re finishing on the podium or further down the field. If you want to finish with a quicker time overall, then elastic laces are a great buy and, as a relatively cheap purchase, you’re getting very good bang for your buck considering the potentially high time saving. 
Thoughts about comfort and support are common among athletes thinking about going elastic. Yes, triathlon's elastic laces can lessen the shoe’s support, but there are a number of designs that aim to reduce this, such as Xtentex laces with bobbles on to reduce slippage while retaining comfort similar to that of a normal tie-up lace.  
It’s certainly useful to practise with elastic laces, and work on getting your shoe on quicker for T2, but running too frequently with elastic laces may well be detrimental to your biomechanics. 
Most running shoes are designed to be worn with standard laces, and the extra movement of your foot in the shoe when wearing elastic laces can result in the shoe not doing the job it’s made to do. Use over a longer period, could increase your risk of injury. This also means that they are generally more suitable for shorter distance races rather than middle and long distances. 
To get around this, you could always opt to have a pair of triathlon racing shoes with elastic laces on permanently,  and a separate training pair with regular shoe laces. Alternatively, you could just change laces before each race. Whichever option you choose, most people find that elastic laces are a beneficial investment that will ultimately lead to faster transition times without detriment.

So to sum this up:
I would use them for Sprint and Olympic distance races (also practice at bike/run intervals)
I would not use them for Half and Ironman where your biomechanics can really start to come apart! (if you are a strong runner you can possible get away with running in them for a half, but talk with your coach before hand)

Lots of GK athletes getting their fitness on. Love seeing you all out there. keep it up. Remember that one little word : Consistency!

This rear hydration unit by Profile Design, , is the best I've ever used.. especially if you like keeping bottles on your bike. I haven't launched a bottle from this rear cage since I started using it over a year ago. 


10 Quick Questions with Sam Alborn

How did you first get involved in Triathlon?

Some of the rugby girls do it in the off season and if it burns calories/means I can eat more sign me up. 

What are your goals for the coming year?

Busso 70.3 Sunshine Coast 70.3 (team) and New York Marathon

What is the most embarrassing thing that has happened to you at a Triathlon, running, swimming or cycling event?

Doing a swim with the tactical response group guys and not realising my bather top had ridden up well past my big kahunas 

What is your favourite movie?

End of watch

Where is your favourite place to relax?

Pub :)

What is your best characteristic?

Commitment. Like my commitment to eating

What is your worst habit?
Getting ready for a work out… and then having a little siesta on the couch for a few hours instead

What is your favourite "go to" post race/event meal?

4 hash browns and a soda

Do you have any pre-race rituals?

Wee in the water right before the start. You’re welcome

What are you most afraid of?

A cop who is afraid of the dark
SH#T Triathlete's say. Still very funny and surprising true!!
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GK Newsletter Jan

It's been far to long since we've reached out with a GK newsletter. So with that said,  we will endeavour to keep you all up to date often with what's happening in the world of GK Endurance.

2018 was a great year and we are excited about what 2019 has to offer. Needless to say there is lots of exciting stuff going down, some of which we will highlight today! YAY

So what's happening in the Coaching Corner....We do have some new and exciting additions to the GK Program.

As you all know we provide programmes that are individual to you. BUT we do know there is a strong social side to training and sometimes that brings out the best in you. 
So in addition to the Thursday morning intervals, we now have the following sessions available thanks to coach Janine.

Monday/ Wednesday and Friday morning from 530-7am at Arena Joondalup. If you are interested in attending these, please contact Janine and she'll be able to give you the low down. You will have lots of company at these sessions!! 

- Sunday: OWS morning in the shark net at Sorrento at 6am (45min-1hr) with wetsuits. Meeting in the carpark in front of the net. Followed by a long run along the coast per your personal plan

- Tuesday AM  
Cycling interval session starting from Hillary's Marina boat ramp side at 5:30am (See the map on the private facebook page)

- Thursday AM: Shelley Foreshore Intervals (Meet at the raffles at 5:30 am)

- Thursday PM 
: Run session at MacDonald Park, Forrest Rd, Padbury at 6pm. Suitable for all levels and working on your speed and VO2 max

More details of the sessions can be found on the GK private facebook page or you can contact your coach for more info. 
aThere has been a lot of talk recently about the "Keto Diet" and in particular for athletes.  

Should you go zero carbs?

We aren't dieticians, and if looking for professional advice, you should seek out a qualified Dietician. That said, we have had some experience in this area, and can tell you what worked for us and what didn't. Hopefully that will help answer some questions you might have. Try not to listen to everybody who has an opinion on dieting and the do's and don't. Listen to your coaches or as I said, seek professional advice.

Keto: I write this from my personal experience. It totally sucked (this is Guy btw) 

Straight to the point - I hated it! My muscles ached. I was grumpy. My training suffered.  I was just all round miserable for the entire 3 week experience. I would rather NOT do it again. 

WHY? Well because my body relies on sugar to burn energy, and it wasn't very good at burning fat. A lot of you might think "but your skinny". Yes I am, but that doesn't mean I burn fat well. I burn energy at a fast rate due mostly to genetics. 

So I changed my diet and kept to low carbs. Why? Well because I want to burn fat. But I also want to be able to train and not be grumpy all the time. 

So how did I go about changing my sugar burning body to fat burning. 
Here's what I did and I believe it worked:

1) For 1 or 2 sessions per week I would only have a black coffee before working out. 

Now - I don't want you to get carried away here. These session are low intensity and if longer than 75min then I would incorporate carbs of some sort. 
Anything of high Intensity I would eat before hand. 

2) I swapped out my bad carbs for good carbs. 

I eat a LOT of bread. I love it, but it doesn't help the fat burning process. Our dietitian recommended using Sourdough. So now I eat a crap load of that!! No white or multigrain anymore. I eat Sweet Potato, Pumpkin, cous cous etc. 

3) I also time my carb intake. 

Typically I will eat carbs immediately after training and limit them at dinner. 

4) Snacks.
 I used to go for a packet of Tim Tams or a loaf of bread (anything that had sugar in it), and I sometimes still do, because I have little will power! But now I try my best to snack on nuts and seeds, coconut yoghurt, avocado and I love Peanut Butter!  Kate and I make our own cereal with an assortment of nuts and seeds, and add almond milk, dairy free yogurt (as there is next to no sugar in it ) and crunchy peanut butter. It's super tasty and really filling. 

These simple changes allowed me to keep training properly and also start metabolising fat better!! For me, this was a good compromise. A lot of triathletes have A type personalities and will take the fat burning diet too far so taking this approach was a healthy middle ground. 

Side note: I also have a cheat day every week where I eat whatever I want. Why? Because life is too short not to have a Tim Tam.  


Great to see so many athletes representing GK Endurance
during the off season and abroad.
It's always brilliant to see a flash of red and black pass you by!


The Obsessed triathlete website,  is a great resource to compare Ironman and 70.3 race course difficulty and overall trends. If you're a data nerd like me I promise you'll especially love the 'stats' element on the site.


10 Quick Questions with Tracy Denning

How did you first get involved in Triathlon?

My former boss’ daughter had signed up for her first 70.3 at Yeppoon in 2011 and my boss said ‘you can run and swim and you also teach spin classes - you can do it too!’ So I signed up several months before the event but only got a coach and an actual training program 6 weeks before!  I really enjoyed the 6 weeks of training with swim, bike, run up til the event and luckily for me I had some base fitness (through running marathons) so I was able to JUST get things together in time for race day. I had no idea about nutrition or gear - I cramped badly on the run (the one and only time I have had to actually stop and walk due cramps in a race). I finished it though! And I fell in love with the sport.
What are your goals for the coming year?

I am still in a bit of disbelief when I type or say ‘Im racing Ultraman Australia in 2019’. Ultraman is my one and only focus at the moment. I am not sure what goals I will set after that event but I have a lot of mini goals to achieve before May to ensure I get to the start line prepared.

What is the most embarrassing thing that has happened to you at a Triathlon, running, swimming or cycling event?

This wasn’t really an event but cycling related embarrassing incident. Very early in mine and Al’s relationship we decided to go for a romantic get away to Bright in Victoria. The trip was in June so it was winter, freezing and not suitable for riding up the mountains. I was still a very green rider (had been riding 9 months only) and wanted to impress my new flame by riding up Mount Buffalo while we were away. Long story cut short - I had to phone my new boyfriend for rescuing while I sat shivering at the top of Mount Buffalo. I got up the mountain ok - but the carbon brake pads didn’t work on the icy road on the way down!

What is your favourite movie?

Too hard to pick one movie! Favourite book is much easier - Tully by Paulina Simons

Where is your favourite place to relax?

Bright in Victoria

What is your best characteristic?


What is your worst habit?
Al would say not putting lids on things properly, but I would say my worst habit is stressing about time. I get so tense when I am ‘running late’ (even though running late means only being 5 minutes early) and I also get frustrated at others who are late.
 It exhausts me a lot of the time and I get annoyed at myself as I know I am highly strung about it!

What is your favourite "go to" post race/event meal?

Eating hot chips of course! Dad and I always get fish and chips after I race and share stories of the days events.

Do you have any pre-race rituals?

- Dad always buys me x2 mars bars before big races. They sit in the fridge and wait to be eaten after the fish and chips post race.
- Braided hair (two braids)

What are you most afraid of?

Pooing my pants in a race and Spiders. 
We are planning this for our next GKE OW session - any takers?? 

Thursday, February 22, 2018

Where the heck are ya?

I owe you this one. 

Where the heck have I/we been? Well I'm glad you asked. 
The answer is EVERYWHERE. Vague enough for you?
Well lets go on a journey that leads from where we were to where "The Heck" we are!!

Not to worry this is a picture book for the most part. 

In my last post (back in 1952) we had just raced Challenge Taiwan and were preparing for our wedding, yep we got hitched. So lets start from there and break this down in Months.

May: I  raced 70.3 Busselton (The 8th time in a row for me)
Ended up 6th and surprised myself with a 1:19 half marathon after doing an Ironman a week earlier. I thought I was going to run a 2:19 so this was a pleasant surprise. 

Sadly Kate didn't race as she got an inner ear infection which then gave her vertigo. (BAD BAD TIMES)

Our GK Endurance Crew prior to race day in Busso
Me enjoying the run in Busso. Crowd support is AWESOME

Then on May 13th we got married. YEAH
Kate road this to the service, I found the handlebars rather comfortable. Thanks Profile
Then we had a few days celebrating with friends and family down in Margaret River before jetting off on our honeymoon. We went from Perth to Dubai, Athens, Mykonos, Santorini and then back to Boise USA to start working off our honeymoon weight!!
Just the one picture from our honeymoon. yep it was amazing.
Once back to Boise USA  it was time for some hard work and fun.
Our first race back was Rolf Prima Tri At The Grove in Eugene OR. Loads of fun! They even had us doing some very different stuff in T1 and T2. Like riding children bikes.


Then we raced Emmett Triathlon. A classic event that is also the state Olympic distance champs for Idaho. Very happy to come away with a win and see the fitness start to come back.
August: We flew to Bintan 70.3 where we stayed in the MOST AWESOME place and were really spoilt by the team at MetaSport. I ended up finishing 4th and Kate came 3rd.


The week after Bintan we flew to China for 70.3 Qujing. The race started at 6300feet which made for a brutal swim. A tough day and a sprint finish left me finishing in  a very close 6th place. Kate finished 3rd (2 podiums in two weeks)
From here we went back to Boise for a little recovery before heading to 70.3 Worlds. Sadly I was a bit sick and didn't start and couldn't have a crack at bettering my 18th place from the year before. But the positive is I got to support our GK Endurance athletes who flew from round the world to be in Chattanooga for the event.

Coach Kate making sure our athletes get the best out of themselves. 


Before we knew it. We were back in Taiwan for Ironman on Penghu Island. Last year I thought I was the hottest I've ever been in my life. But maybe this year I got hotter. 2 IV's later and I started to function properly again.
I finished 5th and Kate finished 2nd. (Always out doing me)

Then we were Kona bound. I worked for blueseventy and helped my other sponsors out as much as I could during what is always a fun and busy week.

After a quick trip back to Boise we were Perth bound before we knew it. We were lucky enough to be selected for a race that involved jumping out of a plane at 1400feet and sky diving first then doing a triathlon. It was an amazing experience that hopefully you'll all be able to watch on TV very soon.


Some of the cloud to coast crew!! (me, Jonney, Kate and Beau)
THEN is was back to Asia. This time to Phuket to race the Laguna Phuket tri and then the following week 70.3 Thailand. At this stage all the travel had caught up with me and to this point it had been a successful year. But when your fried it is even harder! The mind and body rejected the effort leaving me quite far down in the pecking order at the finish line. Kate did ok for Laguna Phuket tri finishing 4th but like me had a rough race at 70.3 Thailand. We made it to the finish line though. YAY


Back to Perth WA and down to Ironman Busselton to support our crazy crew of GK Endurance athletes tackling the 70.3 and IM.

And that ladies and gentleman is a wrap for 2017.
Since then we've spent our time training hard, working on GK Endurance. Re-signing with our awesome team of sponsors and catching up with friends


We've also been tackling some local events and last weekend I managed to snag a win at Sufferfest Bunbury. Good to see the hard work paying off in a race environment. 

So coming back to where the heck are ya.  The Answer is Perth, WA , Australia but not for much longer. Our next adventure starts on Sunday the 25th of February.

Thanks for taking the time to follow our journey. Hopefully my next post doesn't take 7 months. (sorry)

Guy and Kate