Wednesday, November 20, 2019

July GKE NEWS

GKE Newsletter #007 - July 2019
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A Jam packed July

Take your time to have a good scan through this newsletter, as we are featuring some great stuff including Star Physio Discounts, Challenge Roth Recap, New Team kit details and more!!

We also have athletes embarking on Ironman Canada this weekend (good luck Handsome Mick)  And a Marathon in San Fran (Tracy)

We have had a super jam packed July with athletes tackling Challenge Roth, Ironman Bolton, Ironman Switzerland, Winter trail series in Perth, Bike races, June Lake Half Ironman, Tri Factor series, 113 Malaysia,  Marathons & Half Marathons,  PLUS 100KM Ultra Marathon. Yeww Go Team GK!!
COACHES CORNER

THE ART OF SAYING NO


Now this is something a few of your coaches aren't so good at (I'm looking in the mirror) and you can possibly see some of those traits in yourself too?
We are all living busy lives and most of us are prone to saying YES to EVERYTHING and that can lead to fatigue, stress and all round unhappiness.

So when to say YES? and when to say NO?

Now we can probably dive into life in general but I'm not a psychologist and I'm pretty sure no one wants to listen to me rant on about things I don't understand HA HA!
So let's stick to the things I do know a little about and that's training.
In particular your training program and not your friends or your friends friend!!

When to say yes: Do you have a long ride and does it match with a friend? This is a great time to say YES. Team up and ride together, It's safer, its more fun and generally training with people is better than training alone (unless you are like  Kate and like to sit on the wind trainer for 6 hours staring at a wall)

Do you have a recovery day? But your friend is riding TT efforts and that sounds like fun... This is when you say "NO"  We aren't trying to be mean but generally we have a weekly plan and if you smash yourself on a rest day or recovery day then it will throw out the entire week!! You'll be tired when we want you to be hitting a key workout and thus everyone loses!!

Social: We are all about having a good time. So say YES to social engagements, but don't let that impact you mentally and physically. Training isn't the be all and end all, but over committing yourself can lead to a grumpy individual. Training hard and living the social life = burning the candle at both ends and can only be sustained for a short period of time. 


So in short look after yourself and don't say yes to everything. A balance of work, family, training and social is key and saying yes to every activity under the sun will only make life hard. Make life fun and every now and again say "NO" people will understand!!

Guy


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. !! YAY

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 - Whitfords nodes, working on strength and speed. Meeting at the picnic bench near the toilet block. Suitable for all levels
Contact Janine or your coach if you need more info. janine@gkendurance.com 






This week in Tips N Tricks we take a look at
Ruth Chang's new work place and the offers on the table
!


Good news for GKEndurance athletes!
We have secured a new partnership with Star Physio (Mosman Park, West Perth, CBD). Ruth is now on staff in West Perth, and joins some very experienced physiotherapists. All the staff at Star Physio have raced triathlon and this gives them an unparalleled understanding of the sport. Their service includes open communication with your coach to ensure maximal performance, minimal time off training and optimal recovery.

Star Physio will kindly provide current GK Athletes a 15% discount across all services, including bikefits. See their website for more information on exactly what they offer. Make sure you mention that you are a ‘GKEndurance athlete’ when booking to secure this deal!

https://starphysiowa.com.au book online or call 9212 4254

So how is this a tip and a trick?
1) Well a new bike fit can make a huge difference to performance
2) A body that stays uninjured can make a huge difference to fitness.

Bike fit Information: http://starphysiowa.com.au/bikefit/
They are offering things like Pressure mapping, motions analysis and more. (These things are next level when it comes to bike fit and staying comfortable)





Challenge Roth Questions

With Amanda, Troy and Guy


A few insights about their Challenge Roth experience. 

We had a big crew of athletes racing Challenge Roth and there are plenty of race reports and stories to come, but for now we thought we'd feature 3 different experiences of the same race!! 

AMANDA SMITH
Pre-race nerves? What were you worried about?
I didn’t really have any serious pre-race nerves, I went there to just have fun and get it done.  I was however worried about the 15 hour cut off time – for me that left very little room for errors like flats, cramps etc.

Race Start: how was it and how did you handle the wave starts?
Race start was great, no issues for me with the wave starts.  Suzie O’Neill said hi and wished me luck as I was walking in to start gate (she started 5 mins after our wave), she recognised me from the Carbo Party…must have made an impression!!
 

Solarberg hill: Did it live up to the hype?
Solarberg hill was terrifying!  I came around the corner and saw the crowd on both sides of the road, but as I got closer to the base of the hill the crowd closed up - it was basically a wall of people with not much of a space for me to ride through!  My leg was cramping and I was panicking about how I would get up the hill without crashing into the crowd.  People were tapping me on the shoulders and butt, cheering me on with their faces so close to mine it was unreal.  Wish I had data for my heart rate on that climb!
 

Something weird that happened during the day? Crazy spectator or other?
Second lap of the bike I came down to a left turn at a T-junction on the course, amongst the fields.  The guy riding in front of me, probably 50-100m ahead didn’t take the corner very well (remembering turning left means you end up on right side of road in Europe)….he flipped his bike as he hit the road edge and deep drainage ditch, summersaulting across the ditch and landing on his butt sitting upright in the field!  He seemed ok, just really surprised!  I called out to make sure he was ok and continued on.
 

Pre-race goal vs post-race goal: did they match?
Pre-race goal….sub 15 hours
Time to spare 1 minute and 1 second – Yep they match J
But seriously, my swim was really awful and didn’t match goal (water was boiling hot in a wetsuit), bike average and windy on the second lap, but saved overall by a run that I actually enjoyed (except the last 1km sprint to make the time cut off) and did ok considering the other two legs (might have something to do with Coach Kate giving me more running than I have ever done before!).
 

Overall experience ? 
I really enjoyed going to Roth with the GK group.  I don’t think I would have had anywhere near as much fun without friends.  The race itself was fantastic, the course challenging, but really great.  I never thought I could enjoy running a marathon…..but I did!
 

Anything else you want to add?
Other highlights – sitting watching fireworks after the race and Suzie O’Neill comes over to ask how my race was!! She is an amazing lady, so down to earth, she finished in 12:03…..And Commando Steve coming over while I was in recovery and asking how my race was – I think Mrs Clarky really made an impression with him – he kept an eye out for us Aussies!

One more thing….I need help with choosing another epic event……ideas please!



TROY SHORTLAND

Pre race nerves? What were you worried about?
A mechanical issue with the bike was my biggest worry. Transporting it
across the world hoping it would be intact when I got to Germany.

Race Start: how was it and how did you handle the wave starts?
The wave start was very open and uncrowded. the start line was very wide so I started on the front to the outer side. At approx. the 400m mark I started coming up on the previous waves. Some doing breaststroke 3 wide made for interesting manoeuvres.

Solarberg hill: Did it live up to the hype?
Yes, Yes and Yes. I made sure I was behind a slower rider leading into Solaberg so I could absorb the atmosphere.
I spent most of the time with one hand on the bars the other hand jeering up the crowd and they responded.

Something weird that happened during the day? Crazy spectator or
other?

About 10km into the ride a female competitor was slowing down on the left hand side of the road. She had no seat, the seat post was there but no seat.

Pre race goal vs post race goal: did they match?
My pre race goal was sub 11hrs. Busselton I had done 11:40 and 11:20 so I wanted to go sub 11. Janine and I spoke about trying to stay at 180w on the bike but struggled staying that low with the elevation and climbs so I readjusted to 205w trusting my training. It worked perfectly.

Overall experience /Anything else you want to add?
During the run we ran through many villages with hundreds of spectators cheering on. through one village they had a MC on a microphone, he walked over to me a read out my name so I yelled out Aussie, Aussie ,Aussie so he shoved the microphone in my face and I yelled Oi, Oi, Oi, and the crowd went off.


GUY CRAWFORD

Pre-race nerves? What were you worried about?
Yeah, I had some nerves mostly due to the amount of work tat went into it and wanting a good day to reflect that work. But it soon dissipated when all the other GKer's turned up and I realised I was alot less nervous than some. 

Race Start: how was it and how did you handle the wave starts?
Starting at 630am certainly has it advantages. It was an easy start with little to zero congestion or fighting. In my head I was expecting a battle for 3.8 KM, but I don't even think I got touched once!! About 200m we formed a single line. I was at the back of a pace line and at 1500m I was still in the lead group, but due to someone dropping feet I was left in a group of 4 slightly back from the lead. (still happy with that)

Solarberg hill: Did it live up to the hype?
It was mental. I loved every second of it. I remember grinning ear to ear and thinking "I'm sure those German's are saying nice encouraging things"

Something weird that happened during the day? Crazy spectator or other?
I had one very intense German man following me round the bike course (or what felt like he was following) I saw him 4 times and always by himself. He was screaming at me with 100% of his being and I felt like telling him "dude I have no idea what you are saying" but I was to deep in the hurt box and he seemed to be enjoying himself.  I will say his timing was impressive and he always appeared on a hill where I was going slow and he'd run along next to me for about 10seconds.

Pre-race goal vs post-race goal: did they match?
Well not quite, a little mechanical took a bit of my thunder. But I was happy to get to the finish line in 9:02. It wasn't the 8:20 I thought I could muster. But the Ironman distance always keeps you on your toes and coming back for more. 

Overall experience Anything else you want to add?
Fantastic, when I look at the big picture I would have to say it's the best Iron distance race in the world. 
Having a big group of GKer's there was my highlight. Makes you appreciate how cool our group of athletes are. You are all great people (whether you raced Roth or not)  it is a big endurance family!! 
NEW PEDAL MAFIA KIT COMING

The Design below is nearly finalised. We might have one or two small changes. 
We've sleeked up the design thanks to Janine and Francis for the input and design help!!
The kits should still match any of the OwnWay apparel or Coeur gear you have, so you can still mix and match!

We've done this to ensure a cost effective kit ($205 A Kit should do that). We also know how much you all love Pedal Mafia Kit and having a store locally in Perth for sizing issues means no one should have a poor fitting suit. (YAY)
I will be opening up a customer portal link for you to purchase kits ASAP!!!

We aren't making a cent on this, because we want you guys and girls to have a quality kit at great rates, so we hope this encourages you to grab one of these awesome kits. 

Cost :
Top: $90
Bibs: $115
Vest: $85

We also have the possibility fo add one piece Tri-suits, socks, arm and leg warmers to the line up as well. These will be featured on the online portal once it's up and running. (very soon)

International Athletes - no worries, you will also be able to purchase whatever you like....but will just have to have it shipped to us in Perth first then we will send it on you. (this will save shipping costs) 

Thanks 
TEAM GK

PS: We will still be working with Couer and OwnWay Apparel for those of you that love their product. The OwnWay apparel GK store is always available (24/7) for one off orders. 




 
GKE ATHLETES OUT & ABOUT! 

This one is dominated by race and birthday pic's. Both of which we love!
THINGS THAT CAUGHT OUR ATTENTION



What the? I laughed when I saw this and thought it was a joke. But apparently you can get more aero if you mount your Garmin under your seat!!
As a coach I'm going to tell you "don't do that".

That said, if you are interested in watt savings this website does have some good stuff like waxed chains and ceramic pulley wheels.

https://www.shopforwatts.co.uk/collections/all-products/products/saddle-rail-mount-for-garmin-and-srms
Laugh for the week

(one for all your crazy Ultra people)

DANGER ZONE




An interesting read posted by the team at ASG

The battle for Australian Roads… Why Road Rage Is a Cyclist’s Worst Fear – and How We Can Fix It.


Ask any cyclist, what is your greatest fear? You may expect a plethora of colourful answers including a mismatch of socks, itchy lycra, a flat tire, or even riding 50km in the wrong direction before noticing. The reality however, is that there is nothing that puts an uncomfortable heaviness within our bibs like the erratic behaviour of some Australian motorists. We may be opening a whole can of worms here, but I am only one more P-plater side whoosh away from chucking out my last Scicon X-Over bib – and those things are not cheap! Yeah, it’s definitely cars. Everyone is uniformly afraid of drivers on the road.
Most drivers mean well – or so we’d like to think… surely they wouldn’t want to hit us ON PURPOSE?? The reality is that the majority of motorists have probably never been so exposed and vulnerable as us cyclists. Simply put – they’ve never been in our weight-weenie, carbon-soled, boa-dialed shoes before. If they had, they’d find them uncomfortable, and they would show us way more courtesy while behind the wheel.
Until drivers squeeze into some tight lycra kit and try riding in the gutter to avoid being smashed by someone’s side-view mirror, they’ll simply never understand the difficulties cyclists go through to stay safe.
Of course, this perspective might also be a bit too generous. Maybe a lot of drivers out there actually do harbor ill-will toward us. Perhaps we look too free out there, sun on our skin, getting great exercise in, and so they take their after work frustration out on us by giving a scare. After all, who can blame a car-bound driver for feeling a bit of jealousy when our legs, chiseled with tanned muscles and reflecting sweat, look so good?
No, not us.

The latest in anti road rage technology implemented by a local Australian cyclist - available at your local bike shop soon!
The latest in anti road rage technology implemented by a local Australian cyclist – available at your local bike shop soon!
Not All Fun and Games
However, it’s not all fun and games. Cyclists do get hurt in a very real and sometimes irreparable way. You probably know at least one person who’s been tagged by a vehicle – it’s very doubtful they enjoyed it. You might be sitting there nodding your head yes as you read this because it was you who was hit.
One day, I was riding down a narrow and twisting mountain road when a small SUV came around a blind turn on my side of the road before slamming on its brakes. Luckily, my cat-like reflexes spared me from going over the car’s hood – I smashed into the driver’s side mirror and door instead, leaving a cartoonish outline of my body imprinted in the metal.
While some may chalk that incident up to irresponsible driving and not aggression, the kicker happened when the driver approached me as I laid on the ground in shock and pain and started gesturing in anger at their damaged car door.
Where Does the Road Rage Come From?
How many times have you been honked while precipitously riding at the edge of the road with nowhere else to go? Surely you’ve experienced the chilling effect of being unexpectedly yelled at by some teenagers, swearing as they go by in their parent’s car. Such events often lead to long periods of soul-searching while putting in kilometers on the bike. What did I do wrong?
The fact of the matter is you probably did nothing wrong, but a lack of compassion and understanding from the driver’s side is a major contributing factor to the situation. Many drivers fail to understand that we belong on the road too – cyclists have every right to take up space on the blacktop. We aren’t just any type of traffic, however. We’re largely unprotected and over-exposed to the whims of those around us.
A car weighs anywhere from 1,300 to 2,000 kilograms. Even at low speeds, the sheer inertia of an object that size moving forward in space is enough to severely impact and decimate a puny cyclist weighing a mere 60kg. The great thing about cycling is we can eat anything we want and still lose weight – but the downside is all that weight loss makes us pretty fragile. That’s all without getting into the fact that our bikes are made out of papery carbon fiber.
Suffice to say, when faced with a gargantuan SUV, we’re as good as paper mache in a hurricane. Road rage, when armed with a steering wheel-driven guided missile, can be a very dangerous thing indeed.
Where does road rage come from? Driving is, in and of itself, a stressful experience. It’s loaded with danger, and people often step into their cars with pre-existing problems. They’ve just had a fight, or are late for an interview, or simply can’t focus on what they’re doing as their mind takes flight elsewhere. None of these issues are ones that cyclists can guess at or should even bother trying to figure out, and yet we’re affected by them nonetheless.
What Can Cyclists Do to Make Roads Safer?
The question at the title of this section seems to pose the question the wrong way. Shouldn’t we be asking drivers to make the road safer? Isn’t the burden on them? It should be, but it isn’t. That’s because we’re the ones who understand what it’s like to be out on the road, day after day, in headwind, heat, teeth-chattering cold, and up against a motorized adversary.
Because of our awareness of the situation, it’s up to us to spread that awareness to cyclists and non-cyclists alike. The benefits of doing so will not only be our own, but those of our two-wheeled comrades as well. Drivers also benefit from a raised awareness as the likelihood of them becoming involved in a regrettable accident also lessens.
How can we go about raising awareness? Awareness building always starts at the cellular level. If you have friends, family, or co-workers who make negative comments about cyclists on the road, try to educate them about the risks and hardships endured by those of us just out to get some exercise and do our part against global warming.
Internet forums are also rife with anti-cyclist speech – and threads filled with complaints often feature zero input from cyclists who can provide illuminating counterpoints. If you see conversations like that, do what you can to dispel the myths about arrogant cyclists who are just out to make drivers angry.
Finally, write to your local government and tell them about the concerns you have regarding cyclist safety. There’s nothing like hearing a first-person perspective about an issue before realizing that vast improvements can be made toward managing road safety for everyone.
 How do you think we as cyclists can help to improve cycling safety in Australia?

June GK News

Juicy June

June has always traditionally been an easier month for those athletes based in Oz. Much enjoyed down time in the cold, dark, and often wet days.
 But for many who are racing a mid year Ironman, it's been the biggest volume
month of the year (lucky them)

We've had athletes tackling a variety of races including Ironman and 70.3 Cairns, Honu 70.3, Victoria 70.3, Japan 70.3, Comrades and Ultra Marathon events, ITU Asian Championships, Tri Factor Series Races, Bintan Sprint and Olympic, Plus a hand full of other sprint and Olympic distance races around the globe. (WOW that's a lot, there certainly are some busy athletes )
COACHES CORNER

Maximising Quality Sleep


In recent weeks we have talked about recovery, training, motivation and sickness. Today we thought we'd cover something that all us coaches harp on about and that's SLEEP.
We all have VERY busy lives and most people simply don't get enough sleep or if they do the quality of that sleep isn't great. So below is a short article by Dan Golding on how to improve your sleep... Hopefully this will help you get some quality sleep, and we can live in hope that you start getting some more too :)


"Sleep is by far the most important tool in fast recovery. Most people do not get enough. As an athlete, you need more sleep, not less. There is sometimes a “macho fad” in business and sport about not requiring much sleep. This is false and you will perform far better if you can get good quality sleep- and enough of it.
If you can carve out 30 minutes on a weekend to get your head down and take a power nap- this will do wonders for recovery, allow you to train harder and fit more into each day. Make the setting as seductive to good sleep as possible. I found black out blinds helped a lot for quick naps during the day as does having a constant temperature, deep breathing and learning to switch the mind off. 
Recovery, repair and rebuilding tissues occur during sleep. Your hormones are extremely busy during this time repairing tissues and trying to reduce inflammation.
Light sleep is not enough to ensure adequate recovery. Deep sleep is where the magic occurs. It may take 1-2 hours to get to this stage. During deep sleep, your body releases large amounts of growth hormone for repair and recovery, and initiates cellular turnover that can speed up removal of “junk” from a taxed musculoskeletal system."

To get to deep sleep quicker:

  • Try to keep regular times- go to bed at the same time each night and have a night-time winding down routine that signals to your body you are preparing for sleep The hours before midnight are more important for quality sleep than after
  • Avoid intense exercise 4 hours prior to sleep
  • Shut down computer and screen use 1-2 hours prior to sleep
  • Reduce caffeine and alcohol
  • Do deep breathing techniques or meditation
  • Fresh air and cooler temperatures improve quality of sleep.

All of the above, you have probably heard from your coaches!! But here it is again. Do we sound like broken records yet? Sorry, not sorry!!

Sleep more and deeper = a better version of you,  whether that be in the office or out training. 
SOCIAL MEDIA 
We Want to Feature You

Please feel free to tag us in your social media posts. We would love to repost Images of you out exercising or being your awesome selves.
INSTAGRAM : @gkendurance
FACEBOOK : https://www.facebook.com/GkEndurance/


Any and all pictures are welcome, I'll even take cartoon versions of yourself.
COACHED SESSIONS

We still have some 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. !! YAY

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 - Whitfords nodes, working on strength and speed. Meeting at the picnic bench near the toilet block. Suitable for all levels
Contact Janine or your coach if you need more info. janine@gkendurance.com 

This week in Tips N Tricks we talk about the Nike Vaporfly 4% and if it's worth the $350AUD price tag?
It's a 3min read or you can jump to the last sentence where I give my opinion on purchasing these shoes!


Wearing the shoes makes runners more efficient than wearing other shoes, although not for the reasons many runners might expect. 
Eliud Kipchoge crosses the finish line at the 2018 Berlin Marathon on Sept. 16 wearing his Nike Vaporfly 4% Flyknit ‘Bright Crimson’ running shoes.

The distinctive and controversial Nike Vaporfly 4% running shoe is supposed to improve running ease and speed by as much as 4 percent, as its name suggests. Two new laboratory studies of the shoes suggest that those claims are credible.


The new studies, which were not funded by Nike, find that wearing the shoes makes runners more efficient than wearing other shoes, although probably not for the reasons that many runners might expect. Together, the experiments help to explain what can make one runner swifter than another and also raise interesting questions about whether it is cheating if part of the answer is their shoes.
Since its introduction about a year ago as an aspect of Nike’s ambitious project to breach the two-hour barrier for the men’s marathon, the neon-salmon hued Vaporfly 4% has become a common sight at major road races, despite its hefty $250 USD price.
They were on the feet of Eliud Kipchoge and Abraham Kiptum when the men set world records this year in, respectively, the marathon and half-marathon.
Eliud Kipchoge and fellow runners train in Tiergarten in Berlin in the week leading up to the marathon.

The shoes, which contain a curved, carbon-fiber plate embedded in a thick layer of a unique, lightweight foam, gained their name and reputation after research, funded by Nike, showed that they improved experienced male runners’ metabolic efficiency by about 4 percent. In other words, the men used less energy to run at a given pace, which should allow them to run faster with less effort.

Those results were met with calls from some people to ban the shoes, since the carbon-fiber plate was thought to be acting like a spring, creating extra propulsion and an unfair advantage compared to other shoes.
But that original research had not examined just how the shoes improved efficiency or whether the plate was the key element. They also had not included women runners or compared the 4% models to more-specialized racing shoes, such as spiked, speedy racing flats.
The two new studies set out to fill those gaps.
The first, which was published in October in Sports Medicine, involved both male and female runners, all of them experienced competitors. It was paid for by grants at Grand Valley State University. The researchers asked these runners to wear the 4% shoe, a minimalist, spiked track-racing flat (also made by Nike) and a different marathon running shoe (made by Adidas). The runners then strode on a treadmill for five minutes at a time, at speeds ranging from about 5.5 minutes per mile to about 7 minutes per mile, a pace that represented easy running for this group. 


They turned out to be most efficient in the 4% shoe, even when compared to the skinny track spikes and even after the researchers used lead pellets to add weight to the 4% shoe so that its mass equaled that of the other, slightly heavier marathon shoe.
The men and women had benefited equally from the 4% shoe and their efficiency gains had been unrelated, it seems, to that shoe’s featherweight.
But which elements of the 4% shoe did, then, most matter was still unclear.
So for the other new study, which was published in November in Sports Medicine, the same researchers from the University of Colorado at Boulder who had conducted the original study of the shoe invited 10 fast, male runners to their lab, fitted them with motion-capture sensors, and filmed them as they wore the 4% shoe, a different Nike marathon shoe, and a similar Adidas model. (The work was paid for through the lab.)
They also employed specialized equipment to bend and manipulate the shoes, to see how they responded to forces and which portions of the shoes were most affected.
Finally, they used the motion-capture data and complicated mathematical formulas to determine that the 4% shoe had slightly changed how the men ran, reducing the amount of muscular activity around their ankles and within their feet, lessening the amount of energy they burned with each step and making them more efficient.
But those benefits were not due primarily to the carbon-fiber plate, their calculations showed. It stiffened and supported parts of the foot, allowing runners to push off hard with less muscular effort, but did not provide much thrust of its own. In effect, it acted like a lever, not a spring, says Rodger Kram, an emeritus professor at the University of Colorado who conducted the study with a research associate, Wouter Hoogkamer, and others. 


There also are no calls to ban the particular type of foam used in the shoes, although it was the most consequential element of the shoes, the new study showed. Lightweight and soft without being squishy, it absorbed and returned a portion of the energy the men generated with each step, doing more than the plate to reduce the energy costs of their running.
Whether shoes with the same foam but no carbon-fiber plate would be as fast is still in question, Dr. Kram says, although they almost certainly would be less pricey.
There also is little evidence yet that the shoes can substantially improve the efficiency and pace of those of us who are older, slower or inexperienced runners, although we can, of course, dream.
“The shoes might help” to shave a minute or five from a plodding runner’s 10K or half-marathon finishing time, Dr. Kram says. But, realistically, he says, “many people will get much more than a 4 percent improvement from more training and maybe a little weight loss.”

Still confused?
Well they are not for everyone as every athletes body is different, BUT if you have disposable income, they are worth a try!! (Bare in mine that these are NOT a volume shoe, you might get 200KM out of them if your lucky)


In short, they do work, but they are expensive and they don't last long.
Positives and negatives!!

As a coach, I don't mind what shoe you wear, as long as that shoes allows you to train consistent and stay injury free. Those things will make you faster than the 4%. 
GKE ATHLETES OUT & ABOUT! 

A few pictures of winter training, racing and general GK fun.
Feel free to send your pictures to Guy if you want to be featured!!
THINGS THAT CAUGHT OUR ATTENTION
Most of us are guilty of running the same routes over and over again. Here are two lists of top runs around the Perth area. (there are a few double up's)
Maybe it's time to branch out and run somewhere new?


https://www.theurbanlist.com/perth/a-list/perths-best-running-routes

http://letslivewell.com.au/nine-of-the-best-running-tracks-in-perth/

GETTING TO KNOW YOU

10 Quick Questions with Kate Burton

How did you first get involved in Triathlon?
Watching my (now) husband do the Foster/Tuncurry 70.3 and thought, ‘yeah, I can do that’. I couldn’t even run 5km at the time!


What are your goals for the coming year?
Rottnest Channel Swim solo 2020.
Roth Challenge 2020
Taking myself less seriously!
What is the most embarrassing thing that has happened to you at a Triathlon, running, swimming or cycling event?
My wetsuit getting a big tear on race day at Ironman Busselton. I literally had to duct tape it up.
Also the unisex/communal showers and change rooms at Roth Challenge comes to mind…

What is your favourite movie?
Love Actually (love a good chick flick with a happy ending).

Where is your favourite place to relax?
At a café at the beach.

What is your best characteristic?
I’m determined (stubborn!)

What is your worst habit?
I’m stubborn. Also over critiquing how I could have done better in an event instead of enjoying what I have achieved. 

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

Do you have any pre-race rituals?
No, although I used to have a glass of red the night before.
I also tend to be the person on race day line up asking, “So what buoys are we swimming around? How many laps are we supposed to be doing on the bike?”

What are you most afraid of?
DNF!