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!

COACHES CORNER 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. GLUTE ACTIVATION 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) GKE ATHLETES OUT & ABOUT!  Lots of GK athletes getting their fitness on. Love seeing you all out there. keep it up. Remember that one little word : Consistency! GEAR THAT CAUGHT OUR ATTENTION This rear hydration unit by Profile Design,  https://profile-design.com/collections/rear-systems/products/rmp-1 , 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.  GETTING TO KNOW YOU 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!! Do you want to change how you receive these emails? You can update your preferences or unsubscribe from this list