Last month we did an article on one of South Africa's up and coming triathlete's, Richard Murray. On the weekend he won his first major triathlon in Braaschaat, Germany...
Results
We all know how good Richard's run leg is, definitely his main strength with his cycling. He ended up blitzing the field with a 29min 54sec run leg to win by 17sec over second placed Pierre le Corre from France...
What an awesome result Rich! He will be spending the next few months in Europe before the world championship final in Beijing on the 10 September 2011. We will follow his progress and hope he is able to accumulate enough points to qualify him for the Olympics in London 2012...
Watch this space for further updates on his progress!
Monday 30 May 2011
Saucony A4
Ideal for Triathlons...
The Saucony A4 was specifically designed with triathlons in mind, special vents underneath the sole designed to release moisture to keep your feet dry. This shoe would suit lighter runners looking for a performance racer, especially for the sprint/olympic and half ironman races.
Another advantage is the inner sock lining built into the shoe so as to protect your feet without socks - most common with triathletes looking for quick transitioning and racing without socks on the run leg... (video link on the Tri Bren site only - click here)
The Saucony A4 was specifically designed with triathlons in mind, special vents underneath the sole designed to release moisture to keep your feet dry. This shoe would suit lighter runners looking for a performance racer, especially for the sprint/olympic and half ironman races.
Another advantage is the inner sock lining built into the shoe so as to protect your feet without socks - most common with triathletes looking for quick transitioning and racing without socks on the run leg... (video link on the Tri Bren site only - click here)
Sunday 29 May 2011
Saucony ProGrid Kinvara
With new footwear being released almost monthly worldwide, I thought I would dedicate a few posts on footwear that I quite like, not necessarily so much from its aesthetics or brand awareness but from the thought process behind the design and the benefits it may offer to the beginner to the advanced athlete.
It so happens that Saucony have found a balance between these factors and have designed a fantastic shoe encompassing design, comfort and performance with this model...
Starting with the Saucony Pro Grid Kinvara - a fantastic lightweight trainer with its core focus on minimalist running...
Of course it would also need to be locally available, enjoy...
It so happens that Saucony have found a balance between these factors and have designed a fantastic shoe encompassing design, comfort and performance with this model...
Starting with the Saucony Pro Grid Kinvara - a fantastic lightweight trainer with its core focus on minimalist running...
Of course it would also need to be locally available, enjoy...
Monday 23 May 2011
Set Goals...
Of late I have taken a "back seat" from training as I sufferred from a dose of bronchitis and then encountered a repeat of a niggle I had with my hip towards the end of last season. As frustrating as it was to have to take a break, I can honestly feel that I have done the right thing! Physio treatment, low intensity activity and a relaxing last few weeks with my fiance (who has also been out of sorts with an ear operation) has created that "hunger" for intensity again... I feel like this time off has given my body and mind a good spring clean!
The point of all this is that by setting yourself goals, you are able to focus on something. Its too easy to say you are going to do something without actually focusing on it. By having something to focus on (such as a goal) you adapt your thinking, actions, routine & mindset in achieving that goal. By not focusing, you set yourself up for a tougher and possibly unrealistic journey in attaining your goal...
I have recently received some fantastic news from one of my sponsors who will be assisting me in achieving my goal of racing at World Long Distance Triathlon Champs later this year in Henderson, Nevada, USA. I am truly grateful to them and my other sponsors in the support they give. My goal before receiving the news was like an "idea", now it is tangible and really focusing me on a program to take me there and to achieve my goal of racing against the best... Massive thank you guys!
Whether your goal is your first triathlon, or losing weight, or even climbing the corporate ladder - the same fundamentals apply. Give yourself something to focus on, see the end vision in your mind, plan how you will achieve that goal and most importantly, hold yourself accountable in getting there!
The results are amazing, very satisfying and most rewarding!
Thursday 12 May 2011
Its all about technique...
Whether you are looking at improving your swim time, conserving energy on a long run or simply riding in a comfortable position for an extended period, technique is often under-estimated and/or under valued. Those who have trained with technique have noticed a considerable improvement in times as well as finding that they are more comfortable in movement.
Pre season training is often the best time of the year to implement any new form of technique that you wish to carry through into the season. It allows for your body mechanics to adjust to new movement, with the emphasis of making the new movement become a habit and one that would need less focus upon once the season begins.
Personally, I would like to improve my swim time to assist me at the beginning of the race. My strengths are running and cycling, so by improving my swim times through the use of coaching and correct stroke technique, I would be hoping to improve my swim times, even by a fraction, to assist with better race times.
Similarly, with riding, correct technique may rest with your posture on the bike. An initial bike set-up would be recommended so as to ensure that your seat post and front head-set (handle bars) are correct to suit your size on the bike. Time trial bicycles are most often used especially with the longer triathlons. The advantage of extension bars at the front of your bike help to create an aerodynamic position whilst on the bike, while also taking away extra strain on the hamstring muscles, which you will need once on the run leg. So ensure a good bike set-up at a reputable bicycle store is done in advance.
With running as in swimming, even the slightest adjustments (which may feel a little uncomfortable at first) can assist the athlete greatly. A publication by Prof Tim Noakes called the Lore of Running provides fantastic insight into the mechanics of running with years of research and studies. At first you may think, "well we can all run, how hard can it be...?" This book together with other very interesting articles out and about, will prove how technical running can be and how to strive for the ultimate motion best suited for your physique.
In summary, I would highly recommend further self study into techniques that may assist you with your goals in the sport of triathlon and multi sport in general. Look forward at the prospect of un-locking little pockets of information specifically designed to ensure faster times, conservation of energy and better flexibility...
Pre season training is often the best time of the year to implement any new form of technique that you wish to carry through into the season. It allows for your body mechanics to adjust to new movement, with the emphasis of making the new movement become a habit and one that would need less focus upon once the season begins.
Personally, I would like to improve my swim time to assist me at the beginning of the race. My strengths are running and cycling, so by improving my swim times through the use of coaching and correct stroke technique, I would be hoping to improve my swim times, even by a fraction, to assist with better race times.
Similarly, with riding, correct technique may rest with your posture on the bike. An initial bike set-up would be recommended so as to ensure that your seat post and front head-set (handle bars) are correct to suit your size on the bike. Time trial bicycles are most often used especially with the longer triathlons. The advantage of extension bars at the front of your bike help to create an aerodynamic position whilst on the bike, while also taking away extra strain on the hamstring muscles, which you will need once on the run leg. So ensure a good bike set-up at a reputable bicycle store is done in advance.
With running as in swimming, even the slightest adjustments (which may feel a little uncomfortable at first) can assist the athlete greatly. A publication by Prof Tim Noakes called the Lore of Running provides fantastic insight into the mechanics of running with years of research and studies. At first you may think, "well we can all run, how hard can it be...?" This book together with other very interesting articles out and about, will prove how technical running can be and how to strive for the ultimate motion best suited for your physique.
In summary, I would highly recommend further self study into techniques that may assist you with your goals in the sport of triathlon and multi sport in general. Look forward at the prospect of un-locking little pockets of information specifically designed to ensure faster times, conservation of energy and better flexibility...
Wednesday 11 May 2011
Talent Spotting...
Perhaps you know of some up and coming multi sport talent in your region... Send me information and I will gladly post on my blog. Please include information on the following;
- Age
- Occupation
- Sport of interest?
- What drew you to the sport?
- Achievements
The European triathlon season up north is in full swing, while down south of the equator, duathlons, trail running and more off road related sports are being pursued...
Send me your news... reply to this post or simply sign up as a follower and receive new posts via email...
Tuesday 10 May 2011
African X Round up...
South Africa's premier multi-stage trail race, African X took place in the Kleinmond area of the Western Cape over the last weekend. Friend and fellow multi-sport athlete, Dawid Visser together with team mate Rohan Kennedy proved too tough for the rest of the field and were crowned the overall champs after the three stage race.
Click here for the round-up and results from all the categories.
Tuesday 3 May 2011
Time out...
I hope you have all rested well over the last week, enjoyed a good Easter with your family and the holidays (bank holidays) that followed...
For me, it was the ultimate recipe to relax, unwind, recollect on my past season and... catch a cold! You often hear stories of when you are at your most relaxed that your body drops its guard so to speak. Together with the sudden drop in temperature experienced in Cape Town, my body decided it needed a "time out"... and deservedly so! It has been at its most optimal over my entire season without any complaints, helping me attain successful results.
I have also been grateful to Cipla who have assisted me in staying in peak shape and so it was natural that after my last race, 2 Oceans Trail Run, that my body deserved the rest it needed. It feels quite strange having been out of any form of excersise for almost 10 days now, but also a great buffer to launch from when fully fit again.
Just as your body speaks to you when it needs to rest and recuperate, so it allows your mind to divert to other topical issues associated with your everyday life, some that often take a back seat during your training. For example, picking up on your culinary skills in the kitchen (or in front of the braai - bbq). Making allowances for good sleep times or even walks in the fresh air as apposed to runs with "splits" in mind... Essentially, its a time to reflect and recharge...
I have been a little "awol" of late but it has a lot to do with what I have just mentioned. I think its very important to distract yourself from a rigorous routine from time to time. Keep your body guessing, interested and alert. Change things a little and create interest even with the seemingly mundane...
Here is to healthier days ahead, a recharged body and revitalised mind...
For me, it was the ultimate recipe to relax, unwind, recollect on my past season and... catch a cold! You often hear stories of when you are at your most relaxed that your body drops its guard so to speak. Together with the sudden drop in temperature experienced in Cape Town, my body decided it needed a "time out"... and deservedly so! It has been at its most optimal over my entire season without any complaints, helping me attain successful results.
I have also been grateful to Cipla who have assisted me in staying in peak shape and so it was natural that after my last race, 2 Oceans Trail Run, that my body deserved the rest it needed. It feels quite strange having been out of any form of excersise for almost 10 days now, but also a great buffer to launch from when fully fit again.
Just as your body speaks to you when it needs to rest and recuperate, so it allows your mind to divert to other topical issues associated with your everyday life, some that often take a back seat during your training. For example, picking up on your culinary skills in the kitchen (or in front of the braai - bbq). Making allowances for good sleep times or even walks in the fresh air as apposed to runs with "splits" in mind... Essentially, its a time to reflect and recharge...
I have been a little "awol" of late but it has a lot to do with what I have just mentioned. I think its very important to distract yourself from a rigorous routine from time to time. Keep your body guessing, interested and alert. Change things a little and create interest even with the seemingly mundane...
Here is to healthier days ahead, a recharged body and revitalised mind...
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