GKE Newsletter March

Mega March Madness  It's all getting crazy!! The Northern Hemisphere is coming out of winter and kicking off. We have had the Rottnest Channel Swim, IMNZ, multiple 70.3's and many many other events round the world. Today's Newsletter covers.  Positivity Coached sessions Sex and Endurance Sport Tips N Tricks GK Images Gear thats caught our Attention (Hydration this week) Getting to know you with Stuart Klein

COACHES CORNER THE POWER OF POSITIVE THOUGHT There is SOOOO Much information out there on Positive thought!! Some believe it's a bunch of nonsense,  and some believe it's a way of life and you need to run naked through sunflower fields to reach the optimal positive light!! I choose a life in-between "The Grouch" and "Super Hippy Man" So why this post: The motivation naturally stemmed from triathlon and in particular post race comments. What I have noticed is a lot of us are guilty of having fantastic races but focusing on the negative aspect of those races. "Yeah I PB'd... BUT I should have swum better, I should have ridden harder, I ran terribly etc etc" Instead of looking at the positive aspects of each race we dwell on the bad. Sure it's good to reflect on what you can do better. But give yourself a pat on the back, buy yourself a beer, or reward yourself for all those training sessions even if things didn't go exactly to plan (or if you left your legs in bed on race day). I don't know whether googling "Positivity" helped me much at all either, so I'll speak from my day to day perspective. I feel better when try to maintain a positive perspective, and I truly believe that most of the time I'm a glass half full type of person. I do have my moments - every one loves a good moan or b$tch now and again. I also think that can be therapeutic!!  So how does Guy approach his life.  Well most of you know me pretty well. I keep things light hearted. I try not to stress to much,  and I don't try and control the uncontrollable. Simply put,  I choose to look at most things positively.  Most high end sports people (and sometimes people in general )  will use a sports psychologist for this. I haven't been to one before as I don't seem to apply pressure to myself like others do and I'm not sure exactly why. Races tend to bring out the best in me athletically. (Not all the time, but most) Kate has been to a few sports psych's  over the years and they have helped her cope with race days and meeting her potential.  I believe one of the reason's I tend to race to my ability is my hippy like view of the world. I leave the stresses behind and focus on one thing. I guess there are benefits to my goldfish like mind!! SO WHY BE POSITIVE:  When I'm positive, I train better / I race better  When I'm positive, I like people more When I'm positive, I work better When I'm positive, I'm happier When I'm positive, I sleep better When I'm positive, my mind isn't restless When I'm positive, I stress less When I'm positive, I'm a nicer person When I'm positive, I can absorb negativity and as long as I'm not stuck in an elevator with a highly negative person for days on end, I can come out the other side sunny. Being Negative is often easier than being positive!! Everything we watch and everything we find entertaining has generally got a negative spin on it. (Just watch the news) So to be positive for every second of every day is near on impossible. But I challenge you to think more about it and see if your day is better or worse because of it.  It's not easy, but neither is triathlon and you choose to do that!! Guy SEX AND ENDURANCE SPORT This was an interesting article by friend and professional triathlete Tim Reed.  Tim talks about Sex and Endurance sport. Yes it effects both men and women!! Don't worry though things could be worse.... you could have married some-one that does Ultra-man's. Arghhh!! Here is the Link to Tim's pondering on Sex Drive Guided training! Below is a link to 21 tips from past and present world class triathletes. It's an interesting read,  and while some of it might not be relevant to you, I'm sure one or two tips will be!! http://www.220triathlon.com/training/21-triathlon-tips-from-the-worlds-best-triathletes/11629.html GKE ATHLETES OUT & ABOUT!  Don't forget to send Guy your photo's, he wants to feature you on the GK Instagram page guyrcrawford@gmail.com GEAR THAT CAUGHT OUR ATTENTION Hydration is often an issue for us over the summer months and when racing in any conditions. being hydrated is key to performance. https://www.precisionhydration.com Has a variety of supplements depending on your sweat rat/ sodium loss. This will help you cope with your hydration needs during events and training. If interested we have a discount code for 15% off all orders CODE: GKE15 I use the 1500mg tablet and simply put one in each of my water bottles. (EASY) GETTING TO KNOW YOU 10 Quick Questions with Stuart Klein How did you first get involved in Triathlon? I was brought up in South Africa so could swim from a young age and then got into running and marathons when I was about 20. Triathlon came much later when I relocated to Singapore in 2006 (by which time I was not quite 20 anymore..). Stumbled across a biking community and then a tri group. Bought myself an entry level Specialized aluminium bike and half terrified ventured out onto the roads of Singapore. Haven’t  looked back since. What are your goals for the coming year? This is a bit of an unusual year as its coming on the back of a ‘big” couple of years of setting myself the goal of qualifying for 70.3 Worlds ( in my home country of South Africa) and backed that up with Ironman Malaysia which was my first full in 5 years. So this year is more about having fun and mixing it up. I am doing a bunch of local short distance races, 2 x 70.3s ( Vietnam & Bintan) and Oceanman Krabi, a 10km open water swim. My goal would be to try qualify for 70.3 Worlds in Taupo in 2020 at Bintan or another race later in the year and complete the Krabi swim. And along the way just enjoy this great sport & find new formats and events that excite me ( An ultra trail run somewhere wild and remote for example What is the most embarrassing thing that has happened to you at a Triathlon, running, swimming or cycling event? It doesn’t usually take a lot of effort on my part to embarrass myself but oddly I appear to have largely avoided that in sport. Getting 2km in IM NZ run and realising I still had my bike gloves on and small bike pump in my the back pocket of my tri suit. Actually thinking about it I remember doing IMNZ in an all white kit that had been bought as a gift for me. In wet conditions, all white is not all right. Good that the race belt and number can be strategically positioned to avoid offending fellow athletes or competitors. Never again. Black is the new black and always will be. What is your favourite movie? Impossible to choose one so here goes a few.. Apocalypse Now, The Deer Hunter, Pulp Fiction & One Flew over the Cuckoo’s Nest all spring to mind or when I was much younger I remember being awed by Star Wars, King Kong, Jaws and Close Encounters of the 3rd Kind. Where is your favourite place to relax? As Guy will attest, I generally don’t do sitting still very well and relaxing is hard. But when relaxing, it’s probably just chilling at home doing very little, reading, watching TV etc. I love the programs that feature people living off grid or surviving off the land. I somehow imagine myself living this idyllic off grid life on some remote island somewhere. I recently took up the Electric guitar which I tend to play around with (very badly but with maximum distortion. My guitar teacher is a 26 year old who only plays heavy metal so learning the guitar is proving to be a lot of fun albeit my cat is decidedly unimpressed. What is your best characteristic? I like to see myself as a generally kind and chilled person. I know how lucky I am to lead the life I have so try remember that not all are as fortunate as me. Being kind to others, helping those that don’t have the same advantages in life mean a lot to me. I have a son with special needs which is a constant reminder that we all have our own challenges. Be understanding of everyone, never judge a book by its cover. You simply can’t know what others are going through. As I get older i want to be the best version of myself and be true to myself, going vegan recently was a big deal to me as example and allows me to be closer to my ideal of treating animals as I would people with kindness and respect. What is your worst habit? I used to be very impatient and hated that in myself. I still have my moments but try to let stuff just go now. You would otherwise need to ask that question of my wife. She would probably say I am an idiot who changes how I eat every two weeks, doesn’t spend enough time with his family, cant quite recall what school year his children are in,  falls asleep in the company of guests or friends, should wear more clothes around the condo amongst many failings. What is your favourite "go to" post race/event meal? Used to be battered fish and chips or a big pizza and chips ( with a small side salad) and a couple of beers. Having gone vegan, the fish and pizza ( as a pizza without cheese is not a pizza!)  is no longer an option. So chips it is and a slightly larger salad. Either that or wellness bowl of quinoa, grilled vegetables with a sprinkling of omega 3 oils and nuts and seeds.. Just kidding. CHIP & BEERS!! Do you have any pre-race rituals? I am quite anxious the day before and morning of a A race is a rubbish time for me. Don’t sleep well and ponder all that might go wrong. So pre-race ritual is just trying to be mindfull ( such a naff word!), relax and play out in my time how amazing it is to be able to race in amazing locations doing what I love doing. What are you most afraid of? Other than my coach Guy ?  From a triathlon perspective, I am a nervy cyclist. The discipline I enjoy least and a bad crash a few years ago still plays a little bit on my mind. Friends joke, it looks like I am preparing to get blown off my bike in the lightest of cross winds so quick am I to try sit up off the aero bars. In life more generally, and not wanting to sound pretentious, but as I get older I am afraid that I don’t get round to doing all the things I want to experience and spend the time with my family and parents that I aspire to. Time is so precious and it marches to a relentless beat.

GKE Newsletter February

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