It’s a long way to the top if you wanna rock ‘n’ roll!

It’s a long way to the top if you wanna rock ‘n’ roll!

Ridin’ down the highway
Goin’ to a show
Stop in all the by-ways
Playin’ rock ‘n’ roll
Gettin’ robbed
Gettin’ stoned
Gettin’ beat up
Broken boned
Gettin’ had
Gettin’ took
I tell you folks
It’s harder than it looks
It’s a long way to the top
If you wanna rock ‘n’ roll

– AC/DC

I sent the video of AC/DC playing this to one of my pros last week. Why?

So many triathletes are in such a hurry, self sabotage through exuberance is in abundance in our sport that is so attractive to A type personalities. Drawn to quick results at the expense of long term success.

 


Under the eye of the coach…

Being an expert in one specialist domain does not automatically make someone the best decision maker in other areas of their life, sporting or otherwise. So many athletes are also drawn to the metaphorical pot holes in the road, and can’t help but rush straight towards them. If you want to be the best you can be in any activity, sporting or non sporting, consistency over time is key. For our pros it’s a minimum 3 year process. The same window of time applies to highly driven age group athletes, and those who just want to improve and have fun. Hurry slowly for the best long term outcomes!

Similarly a focus on all the things that have zero relevance to performance. Pressing a button on a stop watch every lap of the pool – what does one do with that? Then chopping and changing training programs every two weeks based on self analysis of meaningless data from workouts.

I’m often asked ‘what’s the Trisutto secret?’. If there is one this is it.

Consistency
Consistency
Consistency

We have a phrase ‘chop wood, carry water’.

To quote the well known Australian coach Percy Cerutty – ‘hard work does things. Intelligent hard work does things better’.

At the pointy end of elite sport another fundamental of successful coaching is mentoring / life coaching, making decisions for the athlete. Whether simply avoiding injury, or avoiding self destruction like so many prominent professional sports persons over the years.

In competition poor decision making and insecurity go hand in hand, and are magnified by self imposed expectations. At the 2015 Australian Open tennis I had the opportunity to observe Venus Williams and her coach pre match practice. Not a single word was spoken in 40 minutes. Later sitting only a few seats away during her match, there was constant non verbal communication and reassurance from coach to athlete, of their pre planned strategy. Observing one of the greatest tennis players of her era about to throw this away after just one bad shot was educational. Without her coach to encourage, and be strong, the outcome may have been very different.

Superstars of sport are often fragile individuals, and winning is not normal for most people.

It’s a long way to the top if you wanna rock ‘n’ roll…..for athletes, and coaches

 

Robbie Haywood is Director of Coaching at Trisutto, with over 16 years experience. He spreads his time between his home on the Sunshine Coast, Australia, the Trisutto Headquarters in St Moritz and Trisutto Training Camps worldwide.

* Feature Photo Credit: Mokapot Productions

Veni, Vedi, Veci

Veni, Vedi, Veci

Capturing the moment…, Congrats Flora! Photo Credit: Heiko Rodde

I’ve been working with Flora Colledge for two years now, as she follows her dream of moving from top age group athlete to pro. Flora is one of my most hard working athletes, and really gives it everything. She also loves a tough race! Powerman Zofingen, Long Course Duathlon World Championships did not disappoint, with the 10km run, 150km bike and 30km run to finish, and to keep it honest the run was mainly up, or down hill! I’m very proud of Flora, not because she won her first World Title but because of her attitude, her consistency, and her persistence. I know she always gives it everything, and in this sport this is the secret to success.  Congrats Flora, World Champion.

Also racing at Zofingen Powerman but in the short(er) 10km run, 50km bike and 5km run race, was Andrea Rudin. Again a brutal course, and again another excellent race by Andrea to finish 3rd in her category, and 6th female overall.  To quote Andrea ‘I am happy with that race today. I enjoyed it although it was so hard. I could ignore the pain:) these are the races where you get strong‘.   I couldn’t say it any better, well done.

Chiin-Hooi Tan was back in action at the Challenge Fredericia Olympic distance race which was also the Danish Championships. She again excelled as she continues her return to training (and racing). Seems the time away has done wonders with one of her best ever swims, and bikes on a technical course (maybe the MTB riding has been helping!), with a solid top 10 fastest run off ‘short easy runs’.  A 7th in the unusual 19-39 category and 12th overall female. Super Chiin.

Race Recap from Coach Mirjam Weerd:


This one will be talked about for years! Congratulations Rebecca and her wonderful Support Team.

This weekend I saw some gutsy performances by my athletes which made me really proud. First of all Rebecca Joslin focussed all year to be on top of her game in the Livigno Extreme XL. A full ironman distance at altitude with an enormess amount of high meters, the famous Stelvio climb and a finish up on the mountain. The race itself is scary enough let alone with the weather that welcomed the brave athletes with rain, cold and even snow on the Stelvio. Due to the weather the organisation decided during the race to divert the course around the Stelvio. All these elements made the race even tougher. Rebecca didnt let herself be discouraged by all those things. Even though she had to overcome hyperventalation during the swim and breathing through a straw during the run. The bike felt really strong and her awesome support crew helped her to stay focussed. She ended up second woman and 17th athlete overall. Congrats Rebecca (and biggest supporter Andrew) for a gutsy performance!


Cecile on her way to winning her agegroup at Challenge Walchsee.

Cecile Amstad drove up to Walchsee. A beautiful place in Austria where Challenge Walchsee starts of the september month with a gorgeous lake swim, challenging bike and beautiful run. But also in Austria the weather made it for hard conditions. Cecile loves to race in the heat so she needed to adjust her plans. In transition it took her 11 minutes to dress up in jackets and armwarmers with cleaning gloves and all, but in the end it payed of with a half marathon pb finish and the win in her agegroup! Well done Cecile! Cozumel in a couple of months will provide some different circumstances. We’re well on our way.

Race Recap from Coach Mathias Hecht:


Another strong performance by Georgina in Locarno! Congratulations!

Georgina Gadient started at the Half Distance in Locarno, Switzerland. her second last race for this season. And she showed, that there is still something left in her tank. A great Age Group (35-44) win and 2nd Women Overall behind former Olympic Champ Brigitte McMahon. We still need to work a lot on her swim and after Brett saw her at the Sursee Camp, we are trying out a few new things and hopefully it will pay out in 2018. Her bike was strong as always even with cramps starting around the 80km mark. She finished the day off with a solid 21k run. Of course I am super happy with this result as I know our season plan worked out well. if an athlete can race at such a consistent high level over several month, you know the athlete put in the effort during winter time when champions are made.

Race Recap from Coach Christian Nitschke:


Pavel in the break away on the bike (3rd position) and on the podium (right).

Pavel Blagikh asked me last week if he spontaneously could do a bike road race. Normally the answer to such a request is: “if you want a broken collarbone, then go ahead and race”. You often see serious crashes in road races and the risk of getting injured is quite high, especially if you are not a very skilled bike rider. It is a bit different with Pavel, since he has been racing both road and MTB races on national level before he started with triathlon. His skills on a bike are far beyond average. So I agreed also knowing that his season highlight, the Ironman Kalmar, was already done. Pavel was very surprised that he found himself in a breakaway of four riders after just 15min into the race. He thought he was lacking the speed after some months of Ironman training. That was clearly not the case. These four kept the pace high and could keep the main field away all the way to the finish line. Pavel finished the sprint in 3rd place overall and was very happy with this result. The other riders had way more race km in their legs but he still was competitive enough to finish the 71km race on the podium after 1hr43min. There will be another road race in two weeks and the Ironman 70.3 Turkey to finish his great season.

Deborah Bomstein did her third 70.3 race in her first triathlon season last Sunday in Portugal. I am very happy that she had a great experience and finished the race! There were many obstacles to overcome. She injured her shoulder just a couple of days before the race which bothered her a lot during the race. In addition the water was freezing cold compared to Dubai. Normally 16-17° water temperature is just fine, but if you have been training in Dubai all summer long these temperatures really feel very cold. The bike course was very difficult compared to the straight roads in Dubai as well and I am very proud that she mastered this course with the turns and descents without any issues! On the run her shoulder was hurting a lot and she had to dig deep to get to the finishline. That was her first triathlon season and when we started to work together last November it was hard for Deborah to swim more than 25m and run more than 1km without getting breathless. She has now successfully finished three 70.3 races and enjoys the sport of triathlon a lot! Well done Deborah!

Last but not least Marc Haller was part of a relay team doing the 30km run in the Powerman Zofingen. It was a very solid progressive training run in Marcs Frankfurt Marathon preparation on a very tough course.

Race Recap from Coach Jo Spindler:


Celebrating a perfect race! Congratulations Rowan.

I had some great racing of my athletes this week! Rowan had a simply perfect race and won his age group at Ironman Cascai 70.3. He is getting stronger from race to race and it’s great to see what a huge difference the new training approach makes and how quickly Rowan progresses. He’s done well, so he get’s an easy week to recover before we enter the final weeks of his Kona preparation.


Well done Adi!

Together with some of my other athletes, Adrian Glättli escaped the bad weather around the Zurich region when he raced the Locarno triathlon. Only 2 weeks after a good performance at Ironman Sweden he had another great race and another 11th place finish – very close to the Top-10 in his age group. Well done!

Race Recap from Coach Rafal Medak:


Ana and Carolina getting ready for some fast and furious racing!

Ana Berenguel & Carolina Lanza (‘The Fun Team’) enjoyed the Pondathlon in London, I could call it a pool version of swim-run events.  It was a short, sharp and fast training for both girls and as always a lot of smiles and fun with friends. Now we are all waiting what would be next team challenge.

Genevieve Jacques took on a local middle distance race last Saturday as part of her Ironman preparation. It was a challenging course with some hills on bike and run as one could expect from a region around Barcelona. Even with a flat tire and disappointment after, Gen did a great job and finished 4th overall in the women field. More importantly Gen took a lot of satisfaction and re-gained confidence after a period of set backs. It was a very solid effort across all three disciplines, especially very strong run which is encouraging for months ahead.  Great job Gen!

After successful debut in middle distance triathlon in Gdynia a month ago, Krzysztof Machnicki is now preparing for his first marathon in a few weeks time.  Last weekend he ran a night half marathon in Warsaw as part of this training. No taper, no time goals this time, just do the training – were the instructions. To his surprise it was a very strong run in time of 1:23 on tired legs.  Good job and let’s keep the hard work going!


A good 5k training race for Piotr.

As a second run session of the day Piotr Gasiorowski ran a 5km night race in Warsaw and finished in 18:28 which was a very good session! We are building toward a main part of his triathlon season and we will see Piotr on the start line of Ironman 70.3 Rugen next weekend. Best mechanical luck!

Race Recap from Coach Irene Coletto:


Alex enjoys a home race in Locarno

Alex Luraschi raced an Olimpic distance Triathlon at Locarno, Switzerland. He did one of his favorite races placed near his home. He finished 9th in his category M 30-34 in 2:28.16 and 36th overall. He managed a solid performance and he continue’s to show great progress! Well done Alex! Proud coach!

Race Recap from Coach Carson Christen:


Always nice to win a sprint finish! Good job Sascha!

Sascha Moryson completed in the Neumorschen Marathon MTB race in Germany this past weekend. Continuing to show some great results and numbers in training, Sascha continues to have a great late season run of fitness. He came away with the win by winning the final sprint with a few other guys! With a goal race this weekend, no better way to prep then a win before!

Lee Melling came to the squad roughly 2 months ago, frustrated at a standstill in his fitness and results. We went straight to work identifying some things to work on (namely, more swimming and big gear riding) He has since, seen the benefits and how the TriSutto system works with his fastest ever half-distance race this past weekend in Portugal. “Coming out of the water, I quickly was able to settle into a rhythm, and all those sessions with big gear, high power really paid off. And to get off the bike and the legs feel so good was a revelation”! We just barely missed an AG 70.3 World Champs spot, but what a way to end the season! Now Lee is ready and eager to keep improving and smash out some races in 2018! Well done, Lee!

Race Recap from Coach Vassilis Krommidas:


Setting a fantastic average speed at the TT race, Yiannos enjoys the winners spoils.

After the rest of the summer continued the Cyprus cycling cup series with a TT race. Two of my athletes took part, Yiannos Savva in the 50+ category was the winner with an average of 43+ km/h, not bad for an athlete of this age category and second overall only 30 seconds slower than the 20 years younger winner!

The second cyclist Michalis Theocharous in the 30-39 category took the third place taking part in the race on the road bike. Not at all bad for these conditions. So only happy I can be for their effort and results.

Race Recap from Coach Lisbeth Kristensen:


Backing up well; another great race by Melanie!

Melanie Baumann had a cracker race! Last weekend, she raced the 70.3 Zell am See and came 2nd in her age group. And then she raced Challenge Walchsee this weekend! She crashed on her bike, then took time to fix everything and then she kept going with an injured calf, ran very strongly and won her age group!

In Locarno, Arnaud Margot raced a half distance. 3 weeks prior to this race, Arnaud had to do his annual military duties which meant 3 weeks in the army and far away from home! Luckily Arnaud was still able to train and he’s very good at fitting in sessions here and there! He was staying close to Locarno for those 3 weeks, and therefore we decided to finish of the army camp with a race! Arnaud raced very ok in all 3 disciplines and he ended up coming 8th in his age group and 11th over all. Now it’s back home again for Arnaud, to his proper bed and NO army food…


2 relays and 2 podiums for Camille!

Camille Nieto finished off her season in style! She went to Yverdon les Bains in Switzerland to race. Here she did a double relay with good friends, first a sprint relay where Camille’s team nailed it and won by 14 mins! Then Camille and team mates decided, as a last minute decision, to race the Olympic distance relay as well! And again they smashed it and won, again, by 14 mins!

Nick Morrell raced in Yverdon too! And here’s quite an achievement! Nick has been racing back to back in the last 3 weeks! And it’s not over yet, as he’ll be racing  again this upcoming weekend, doing the half distance in Murten in Switzerland! Nick started out with an olympic distance in Lausanne, 2 weeks ago, then 70.3 in Vichy one week later and then Yverdon (olympic distance) this last weekend!  Nick has done a very good job in all 3 races! Now there’s one more to go before Nick’s race season comes to an end, making the most out of racing close to home! Very well done Nick! In Vichy, Nick got tested for motor doping!  Great to see that this is actually done! And no wonder that they choose Nick as he’s a monster bike rider.


Arnaud, right, after his race in Grasse in the south of France. Great race Arnaud!

In Grasse in France, Arnaud Penel took part in the Trigames, 1.9 km swim, 100 kms on the bike with 2000 m of elevation. Arnaud swam very ok and then he had an awesome bike and finished off the race with a good run. Arnaud was 4th in his age group and 18th overall. Well done.

Race Recap from Coach Mat O’Halloran:


Congrats to ‘The Farmer’ (right)…, podium finish and good training run!

Last Saturday, Manila based Swiss age group athlete Roman Menz was in action at the Aboitiz Triathlon Olympic Distance in Pico De Loro Cove. Putting together a very solid all around performance over the swim-bike-run, Roman won the 40-44 age group, besting athletes who had beaten him earlier in the year.

Then on Sunday, Felipe “The Farmer” Sajulga competed in a tune up race for the Ironman World Championships in Kona, just 5 weeks away. At the 1st Mayor JJ Fiesta Olympic Triathlon on the beautiful Island of Camiguin, in the Mindanao region of the Philippines, he managed to grab 3rd place overall, and a small prize. But importantly, he tested out his leg speed between two Ironmans!


Post race recovery in Armenia. Good job Pavel!

Also on Sunday, in the beautiful country of Armenia, Saudi based Russian Pavel Golikov was enjoying his vacation away from work, by racing the Savage of Sevan half Ironman @ 1900m elevation, and on a rented bike. After a strong swim, and spending some time in the lead on the bike, Pavel hung on to 3rd place overall, and very satisfied with his effort, with the circumstances.

Race Recap from Coach Perry Agass:


Second place for Laura in Portugal.

Laura Fidler raced this w/e at 70.3 Portugal, Laura is improving all the time, knocking off almost 30mins over the course of 12 months and constantly now under 5hrs for a 70.3, she is showing signs of some great performances to come with the hard work and dedication she has. Laura raced her way into the Top 10 overall this w/e finishing in the pros and 2nd in her AG , Very well done Laura

 

Congratulations to all our athletes competing this weekend.

Trisutto.com online triathlon coaches are available to help improve your performance here...

Certainty in an Uncertain World!

Certainty in an Uncertain World!

Any person who has studied project management in the Information Technology field will be familiar with the 1975 bible on the subject titled ‘The Mythical Man Month‘ by Fred Brooks.

The premise of Brook’s text (known as Brook’s Law) is that adding additional resources (people) to a project speeds up the delivery of projects, but only up to a point. Once past this tipping point, every additional resource added actually has a negative affect on the outcome (delivery date) due to the additional overhead.

What does this have to do with Triathlon?  Many of us want to succeed so badly, that we are always on the hunt for new ways to improve – ‘free speed’ of buying a new bike, $4000 wheels, a $400 carbon rear derailleur cage to save 1 Watt, or their third $400 bike fit in the last 18 months!  The promises of super human recovery from sitting in compression boots between workouts, or enhanced skill acquisition from wearing a $700 pair of headphones prior to training!

However, just as complex programming projects cannot be perfectly partitioned into discrete tasks that can be worked on without communication between the workers and without establishing a set of complex interrelationships between tasks and the workers performing them; the constant ‘looking for clues‘ and the resulting never ending changing of training methods, workouts, equipment and recovery methods by Triathletes has a similar affect on their own ‘project management’ – i.e. themselves as athletes, and their race results.

Assigning more programmers to a project running behind schedule will make it even later, because the time required for the new programmers to learn about the project and the increased communication overhead will consume an ever increasing quantity of the calendar time available.  A Triathlete constantly examining workout ‘data’ in minute detail, chopping and changing workouts, weekly structures, training methods and philosophies finds themselves in the exact same dilemma.

They are in a constant state of flux, never being able to ascertain what is working for them, and what is not. They never stay with one program long enough to understand their body and to see how it responds to training stimuli. When things are not going as they wish, they are lost. They have no standard routine to retreat to. Six pairs of cycling shoes, 3 changes of bike position, another new saddle…

 

Instead of ‘Looking for Clues‘, our TBF Training methodology directly combats this out of control approach with an emphasis on ‘Pick and Stick!  Taking what so many triathletes consider is a very complex sport, and boiling it down into a simplified method. A repeatable plan that when given time and shown to be working, does not change for the sake of change. Losing 20% by looking for an additional 1% is rife in our sport – at all levels.

Brooks wrote: “Question: How does a large software project get to be one year late? Answer: One day at a time!”  It is no different in the triathlete community. Triathletes who after years of ‘looking for clues’ suddenly experience huge improvements are the norm at Trisutto.com

Just as in this classic book on the software development process,  persistent myths never quite go away: every new generation just has to learn them over again. Triathlon is no different.

 

Robbie Haywood is the Director of Coaching at Trisutto.com.
Join Robbie and Brett Sutton at one of their remaining training camps in 2017 in St.Moritz, Cyprus or Gran Canaria.

Dealing with the Unexpected

Dealing with the Unexpected

On route to becoming a Swissman Finisher!

Flora Colledge had an adventure in the Swissman Xtreme Triathlon. An Iron Distance point to point race starting in the southern part of Switzerland, leading over three mountain passes (2436m / 8000ft) to the central part of Switzerland and finishing with a final climb in the heart of Switzerland just at the bottom of the massive mountain backdrop of the Eiger, Mönch and Jungfrau. The scenery with more than 5500m elevation gain is breathtakingly beautiful and the challenge of the course absolutely extreme.


A day to remember always – Congratulations Flora on your epic achievement.

Exiting the water in third place just two minutes off the leader was a super start to the day. The 180km and 5500m of climbing was challenging for all, however a bigger challenge awaited upon arrival at T2  with the discovery of no running shoes! Due to a traffic accident, roads were congested and race support for Flora and some of the other athletes was held up some distance away (athletes have their own support crew during the day).  A man in transition gave Flora a pair of trail running shoes, and left T2 now in 6th position after a 30 minute period of waiting, with the bottle off her bike; running the first 25km until her support crew could get to her! The final climb from Grindelwald to the finish at the top of Kleine Scheidegg at 2061m completed a wonderful journey with an emotional finish.
Wonderful Flora, a real achievement, and for improvising and overcoming the challenges on race day.


Great training race for Andrea in Spiez; what a beautiful race setting! Photo Credit: Claire Hawkins

Andrea Rudin continues her preparation for Ironman Switzerland with a 3rd place finish in her category and 7th overall female at Spiez Olympic distance race, also in Switzerland. We are training through these as ‘catered / faster than race pace’ workouts for July’s Ironman. Well done Andrea, and for the discipline to follow up with a recovery ride after the race, and also Sundays long ride and swim workout.

Race Recap from Coach Susie Langley:


Nina runs herself to victory at Idroman. Photo Credit: Mirjam Weerd

Nina set off to for a little adventure this weekend for the Olympic Distance race at Idroman in Italy; a race known for its epic climbing on the bike. Wet conditions greeted the competitors on race morning, making the race a little more daunting with the climbing and descending ahead. Second out the water, Nina bided her time on the bike before running herself to the win. Big thanks to Mirjam for travelling with Nina to the race and her support throughout the weekend 🙂

Race Recap from Coach Irene Coletto:


Top 5 for Alessandra (right) at the Idroman Half.

This weekend Alessandra Reati raced at Idroman – Triathlon half distance Idro (Italy).Very tough race with 3000mt of positive height gained. We are really satisfied, she finished in 6:44.15, taking 5th place overall and 2th place W35-39. Alessandra is training for Elbaman (full distance) in 2 months. Congrats for your superb performances. Well done Alessandra!


Enjoying the run, well done Marco.

Marco Corsaro raced a fast Olimpic distance Triathlon at Sirmione – Garda lake – Italy. 2h 46’ 36’’his time over 1,5-40-10km triathlon, which was 120th M40-44. Marco had a good swim, a fast bike split and then an ok run. He managed to gain confidence, into his first major race of the year in July, the Iceland Challenge.

Race Recap from Coach Christian Nitschke:


Capping off a tough week of training with a race; well done Distel.

Last weekend I had two athletes Racing. Distel Pipe did the Spiezathlon Olympic distance triathlon as a training race last Saturday. Even though it was a very tough week of training before the race he could perform very well. At the end he finished 9th in the 35-44 Agegroup. It is almost a bit unfair to put 2 agegroups together concidering that Distel is 44 years old ;-). I am sure there will be some podiums sooner or later.


A great swim by Martin (left) in Poznan.

Challenge Poznan was the 2nd 70.3 race of the season for Martin Kasten. Once again he showed a very good swim and could improve a bit on the bike and run compared to Challenge Lisboa in Mai. He told me after the race that he felt a lot better overall. He achieved a 16 place in the 40-49 agegroup. I was once again one more step in the right direction in Martins Ironman Hamburg preparation.

Race Recap from Coach Lisbeth Kristensen:


A great training day for Arnaud including a long ride and a podium!

Arnaud Margot is getting ready to race IM UK in a few weeks. As preparation for this race, Arnaud did a sprint race in Vallée de Joux this weekend.  As his warm up, Arnaud rode there! This was a 3 hour ride warm up to get Arnaud’s diesel motor started! Arnaud then did the race. The 500 m swim seemed pretty short for him as he’s not a sprinter at all! He was 25th out of the water and then he passed lots of athletes to end in 3rd place on the bike, great job Arnaud! Arnaud was able to hold this position until the finish line! What a great achievement from a non sprinter and that was Arnaud’s first podium! And then Arnaud rode back home again! A true Sutto day of racing and training! One little sprint race and 6 hours of riding! Well done Arnaud, you’re on fire!

Camille Nieto also competed at this sprint race; she was 4th out of the water after a great swim and then she had a very strong bike, as usual, and got into 2nd position. After the run, Camille came 5th overall. A very good race from her as well.

Maurice Inzirillo raced the olympique distance in Spiez in Switzerland and he had a very solid race, he came 7th overall in his age group with a strong run (44:46) with a 2nd fastest run.
Nick Morrell raced an olympique distance in beautiful Annecy.Here, athletes were sent through a very narrow canal towards the end of the swim which was a big chaos and made the swim very rough! Nick is very strong on the bike and passed 205 people! And with a very ok run, Nick placed 21st in his age group.
Well done to you all!

Race Recap from Coach Perry Agass:


Huge PB for Khadiga this weekend; Congratulations!

Khadiga Amin was the first Egyptian female to complete an Ironman back in 2016. Khadiga joined my squad in November with a change of goal, the burning desire to one day become the first Egyptian female pro and this weekend she made another step closer to that goal by smashing her PB by 1hr 30min finishing in a time of 12.39 at Challenge Poznan. Khadiga already is making fantastic progress in a very short time, there is plenty of hard work to be done, but there is so much more to come from this athlete, very well done.

Race Recap from Coach Jo Spindler:

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Back-to-back podiums for Sandra!

Sandra Schoeni decided short-termed to start at the Spiez Triathlon, Suisse. We wanted to keep the pot boiling from last weekend and her 3rd place at the Zyttrum Triathlon. Sandra felt strong in the swim and the bike and didn’t repeat the mistakes in the transition area from last week – you learn by every race. To her own surprise she felt much better on the hilly run course than last week. The only disadvantage at a single start race is that you never know where you are placed at the moment. At the end Sandra missed her AG win by only 12sec. But nevertheless she is really happy with this result and can’t wait to collect more podiums at upcoming races.


Great progress Jenny and second place at Chiemsee

Jenny Schulz recovered well from her crash at the IM 70.3 Kraichgau and was facing a really strong field at the Half-Distance Chiemsee Triathlon race, Germany. Not for nothing the Chiemsee is known as the Bavarian Sea. Thee start gun was not only the sign for athletes to enter the water, but also for some heavy wind and a bit of rain to start and athletes were facing big waves and Jenny struggled a lot in this conditions. Since 2 buoys got lose and were blown away from their spots she even took the wrong course, had to swim back, lost a lot of time and exited the water 5mins behind the first girl. After this she was close to give up the race. Luckily I was at the side watching, so she good not just step out of the race. It was her first time with the new bike on wet roads and she still had the crash from the week before in her mind, so Jenny started the bike a bit cautious, but quickly gained confidence and finally did a great job on the bike. 2nd fastest bike split.As always she was smashing the run and got really close to the winning lady Daniela Sämmler. With her 2nd place far ahead of German Olympion Ricarda Lisk we are on the good path to get closer to the top. It was the bast race I’ve seen from Jenny so far. Well done!


Another European Championship Podium for Sabrina 🙂

Sabrina Stadelmann got her second Vice-European Champion Title within one week. She raced the ETU Sprint Triathlon European Championships Duesseldorf. Due to rainy conditions it was a wetsuit legal swim where Sabrina was fighting to not get submerged because she is not used to such a brutal swim start. Towards the end she overtook a few athletes and was pushing hard except in the corners where she cycled carefully because of the wet roads. Sabrina entered T2 as first female of her AG but ran past her bike. Meanwhile one lady was overtaking her in T2 who became first at the end. Sabrina was going full gas on the final 5kms, had a really strong run, and got in 2nd position onto the podium. It was a great race, practicing race stress and smooth transitions and to excel in the heat and pressure of a super short race, which leaves no room for any mishaps. Another great test of Sabrina’s abilities. Onwards and upwards to new heights!


Mihai – Race Organiser and competitor!

Mihai Vigariu was organising and racing the Ocean Lava Half Distance race in Romania. For him it was the most crowded and stressful event because to take part in the organisation it is a different story and absorb a lot of time and energy. Anyway, for this circumstances he had a really good preparation race for IM Frankfurt in two weeks time. Learning from mistakes in former races Mihai had a better pacing strategy and was not overheating on the run by cooling down himself. While a middle distance is not hard enough he did the bike with a broken derailleur and the oversized pulley was is contact with the cassette all the time which resulted in a friction and the pushed power was a bit lost. Luckily it is happening in this race and not at Ironman Frankfurt. But at the end he became 4th and is happy with his position and looking confidently into the big one. We had so big improvement in his training and that he could perform so well under full training and working load makes me very confident for his race in Frankfurt.

Boris Hueber was racing the Sprint Triathlon Vallée de joux, France. He had a good day out there. Boris exited the water in 38th position, one minute behind the leading man. On the bike he overtook rapidly almost the whole field with the 4th fastest bike split of the day. With a solid 17mins run at the end Boris won the „chocolate medal“, 4th place. While it was only a Sprint Distance he cycled 50kms back home and finished the day of with a 10kms run. Glad to see Boris improving in all 3 sports. He’s really on fire now. Like Mihai, he only has to stay calm and patient now to reach his goals.

Further fantastic results from Jo Spindlers Team from last weekend can be read about here!

Race Recap from Coach Edith Niederfriniger:


Back on the top of the Podium in Spiez! Great work Oriana 🙂

Oriana Heer, only 6 days after 6th place et the 70.3 European Championship Elsinore, raced a sprint triathlon back home in Switzerland: Spiezathlon! The Swiss Powerhouse Oriana did amazing: in 1:06.52 she won her age group SW35 and placed 2nd woman overall! Very good job girl!

Emanuele Mutti, in preparation for his first Ironman race, raced the Oakley TriO Sirmione olympic distance (no draft) at Lake Garda in Italy: 2:07.52 for him and 5th place M25-29 (33rd overall). Very good result and excellent intense workout 🙂

Race Recap from Coach Ed Rechnitzer:


All smiles down the finishing chute says it all….

I had two athletes racing in Canada this weekend, one east, one west. Happy to report that both had really good races with no issues and both were on the mark for their training up to this point.
Big congrats to Eliane Raymond-Dufresne for a new course and run PB at 70.3 Tremblant! Hard work, consistency, resilience and a well executed race always pay off. Eliane is a full time Emergency Doctor who in addition to her regular work is highly sought after to teach and present at conferences. Despite the demands on her time – and namely her sleep – she somehow manages to keep her body going when most mortals would likely succumb to the crushing fatigue imposed by one of the craziest shift schedules I have ever seen.  A real trooper. This race was a stepping stone towards the big goal to finish her first IM in Tremblant later in Aug. On sched’ girl!


Greg enjoying the moment with his two kids.

Big congrats as well to Greg Stevenson for two back-to-back podiums at the Trans Rockies Rundle’s Revenge race weekend in Canmore Alberta. Greg placed 3rd in his category in both the 25km MTB event (Sat) and the 12km trail run (Sun). Greg is one of those unique life long athletes who at 50+ continues to achieve, and to give semi pros as well as AG 10+ years younger a run for their money! Greg is spooling up for ITU Cross WC in Aug. Happy to say everything still on track.

Race Recap from Coach Michelle Barnes:


Amy nailing the bike at CDA 70.3:-)

Another strong weekend of racing for my athletes.
Amy Ellet as a fairly last minute decision decided she wanted to take on the hot & windy conditions at CDA 70.3 this weekend. Amy’s a total lifestyle athlete, loves to race anything hard for fun whether she’s fully ready or not. After a run of gravel road races , epic Waffle rides, hardly any swimming due a a chlorine allergy and minimal running, Amy still had a very respectable swim, a fantastic bike and held on for one of her faster runs off the bike in a 70.3! Amy doesn’t ever put pressure on herself or take herself too serious and I believe is a great role model for many Age Groupers as a poster girl for how to keep the “fun” in the sport, while still improving!


Colin happy to be off the bike at Tremblant 70.3:-)

Super dad Colin Raymond took the trip to Tremblant with his family as another crack at 70.3 after some issues on the bike and run in Oceanside. Colin’s swim training once again showed in the race with a fantastic swim, a 10% better bike than Oceanside and held on for a much better run! Great to see improvements from just a few months ago:-)

Joanie Heisey, a newbie to the sport and 70.3 decided to take on another 70.3, a regional championship race at 8500 ft! Joanie had a great swim, strong bike and even with some toilet stops on the run she still managed 2nd in her AG and qualified for long course nationals!

Race Recap from Coach Mateo Mercur:


Kyle finishing strong and with wife Rosa after the race.

Kyle Gardner got serious about triathlon when he came on board in March. 70.3 Coeur d’Alene was his first real test. Kyle has made massive gains across the disciplines and saw a thirty minute improvement over his time from the previous year. Kyle was able to put in one of the top age-group bike splits and then back it up with a well paced, strong run. I’m looking forward to seeing what Kyle will do at IM Whistler next month.


Bex’s booty from the June racing campaign.

Bex Fink was at it again with her world tour of triathlon! After returning from 70.3 Costa Rica, Bex promptly got herself out to 70.3 Coeur d’Alene and registered the day before the event. Bex’s racing campaign is an example of using competitions as training for fun and motivation. Bex met up with friends and had a race that she enjoyed and that she’s proud of. After a month of racing, Bex is going to get back to the long miles in her final lead-up to IM Whistler at the end of July. Go get it Bex!

Race Recap from Coach Brett Sutton:


Mariana running with gusto in Kitzbühel last weekend.

After being a little bit disappointed with the outcome of last weekends race, we decided Mariana would jump straight back in the saddle and race in Spiez. A great come back from being down but not out and a big step forward. Very proud of Mariana’s effort. Well done!

Race Recap from Coach Rafal Medak:


Well done Rafal on a great race in Italy.

Rafal Herman decided to spice up his holidays in Abruzzo region of Italy with a late entry to Ironman 70.3 race in Pescara. We got what we wanted, a great training for Hawaii on a hot day.  A shorter swim due to rough sea condition was disappointing for Rafal but a 95 km bike course made up for it! With a fast swim and a very strong bike leg, Rafal was racing at the top of his AG and finished 4th in the always very competitive AG40-44. The most satisfying was to see the smile on his face on the run course to the finish line. It’s all about enjoying the experience and the journey!


Podium for Kat in Staffordshire last weekend.

Kat Renouf raced Ironman 70.3 Staffordshire as a preparation for Ironman Bolton in July. The objective was to put all aspects of the race into practice as we get ready for a long distance race later in the season. It turned out to be a very valuable race with many challenges that Kat had to overcome. I’m most satisfied and proud of the way Kat dealt with all of them, like a warrior. This experience was a good reminder that in a longer distance races, our fitness is only one part of the equation. While coming 3rd in her AG is a solid result, Kat is already focused on learning from mistakes to address those for the next race. Well done for the great effort!


Ready to tackle the OTTILO! – well done Ana

With the hot summer weather visiting the UK, competitors of the swim-run OTTILO race in Scilly Islands were there for a treat, a truly Mediterenean experience.  Ana Berenguel Anter and her friend took on a challenge again in the race that they competed a year ago. The weather definitely brought more smiles on their faces and a lot of fun. In more competitive field Ana’s team put a very strong performance with 15 min faster then a year ago and finished in 8th place.  It was a solid swim-run block as Ana prepares for summer triathlon races. Great job girls! Enjoy the recovery on the bike!

Summer have also come to Finland where Marko Väisänen was racing in Olympic distance triathlon on the back of a solid performance in the sprint race a weekend before.  It’s very satisfying how Marko takes on board previous experiences and works on them. It definitely showed in this race where he backed up a strong swim with a very good bike leg in challenging windy conditions. After the race Marko knew it was a plan very well executed! The run was also very solid while we look toward main races on Marko’s calendar in the summer. Great job Marko! I’m very pleased with you effort!

 

Congratulations to all our athletes competing this weekend.

Trisutto.com online triathlon coaches are available to help improve your performance here.

 

The Art of the Taper

The Art of the Taper

Ready for action. Trackside at our Malaysian training base in Iskander Puteri. 

As athletes prepare for their key races, thoughts turn to tapering. What, when and how?

Tapers are an individual thing, however one can be guided by the general principle that triathlon of all distances is an aerobic sport. Even sprint distance racing is a minimum of one hour in duration.

If we consider an Olympic distance, also commonly known as ‘short course’ racing, we are looking at a race that takes around 2 hours for the pro’s to complete – a time duration which is far closer to the time required for elite marathon runners to finish their event. Hence, going the distance in triathlon is paramount, even in ‘sprint’ and ‘short course’ triathlon racing. To do this to the best of ones ability requires being strong the last third of the swim, the last third of the bike, and for the last third of the run. If your chosen race is Ironman, then in addition, how can you be strong for the last 3 hours of your day, where for many the metaphorical wheels fall off?

The simple fact is most triathletes taper too much. They worry about being super fresh for a race, when in fact ‘rested’ is fine.

Feeling super fresh at the race expo, the welcome banquet, and on race morning can lead one to a false sense of expectation, and reality. ‘I feel terrific, let me at it!  To only then find half way into the bike that the body says ‘I do not feel so fresh anymore!‘.

If you are an athlete who has a 7 – 14+ day taper leading into your race, this is an area you may want to examine in more detail. Rather than drastically reducing the volume from your program, we advise to reduce the intensity in the last 7 – 10 days leading into your race. Maintain some volume in your taper to keep your ‘aerobic engine’ topped up and ready for your big day.

Remember that fresh is only best if you are buying fruit.  Even meat is better slightly aged!

 

Robbie Haywood is Director of Coaching at Trisutto, with over 15 years experience. He spreads his time between his home on the Sunshine Coast, Australia and the Trisutto Headquarters in St Mortiz.

Join Robbie at one of the St Mortiz Camps in June and July and in Cyprus in May.