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Mike Trees
Stephen Farrell
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Claire Donald
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Keren Miers
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Team Profiles
Mike Trees
Stephen Farrell
Colin Norris
Claire Donald
Ken Buckley
Keren Miers
Harrisson
Training Area
Product Reviews
Instagram
Contact Us
Team Profiles
Mike Trees
Stephen Farrell
Colin Norris
Claire Donald
Ken Buckley
Keren Miers
Harrisson
Training Area
Product Reviews
Instagram
Contact Us
Product Reviews
The Perfect Taper
26th July 2017
Tapering is an individual process but it should give the same result – deliver the athlete to the start line rested and ready to deliver their best. The general rule of thumb is to reduce intensity and volume but keep enough tension in the legs to fire on the day. Many athletes lack the courage it takes to cut back on their training, ‘I’ll lose fitness”, “just one more interval”. Remember, it’s stress, rest, adapt. I have put a few pointers below if you were racing on Sunday: Swim; keep the frequency in the water on race week. If you normally swim 3 x per week keep to the same with the last intensity being at the start of the week. Swimming is typically the quickest to recover from and also the quickest to lose your feel of the water. Bike; reduce volume on the bike with last efforts on the Monday / Tuesday (keep short and sharp). Ride on the Saturday or day before, this not only helps to ‘prime’ the legs but also to make sure your bike is in good working order pre-race! Run; because of the load bearing nature of running, we can really cut the volume here yet leave a little intensity at the start of the week. If you normally run 3 days a week, cut to 2 with just a very short run 3 days out from the race. Ultimately, listen to your body. If you need more rest – take it. You will not get fitter race week, just more fatigued!...
Believe in Power
14th March 2017
Guest Post from Akhil Viz As a triathlete, running is a major component of my training. I got hooked on to triathlon towards the end of 2011 when I did my first Sprint triathlon and immediately decided I would race in an Ironman ten months later! I was a self-coached athlete at first. I figured my way through the sport by asking other experienced triathletes for their advice and scavenging through the internet to soak in as much information as possible. I had a basic heart rate monitor and stopwatch to record my training – no other gadgets. I had read plenty of articles and journals regarding the benefits of training with power when it came to cycling (back in 2011 there were no power meters for running). Some of the benefits are: Power provides instantaneous feedback on your output and therefore removes any guesswork on how hard you are pedaling. Power is unaffected by your cardiac health (which does affect heart rate). Power enables you to track performance consistently over a period of time. After 3 years into the sport, I invested in a power meter! Yes, it took me that long but let me tell you that it was one of the best investments I’ve made (alongside purchasing a foam roller). I noticed improvements of over 40 seconds in my 40km cycling time trial and it was all down to the fact that I was better able to train at the right intensity every single time I rode my bike. When I heard of Stryd, I knew I had no other choice but to get my hands on one of the Stryd power meters and similar to my cycling performance, I’ve seen substantial improvements in my running. I’m not just saying it for the sake of it but I have data to support my statement. I received my Stryd power meter in December 2016 and it was as if Christmas came early for me! I immediately downloaded the app and registered my profile on the Stryd Power Center. Two months later I ran my first race of the 2017 season – the Surf City Half Marathon in Huntington Beach, California. Not only did I beat my previous half marathon time by 3 minutes, I also set PBs for my 5km, 10km and 10-mile splits! How did I use the Stryd power meter during my training? How did I pace myself during the race? Using The Critical Power Test Method The Stryd Power Center has a feature called the “Critical Power Test Method”. It basically provides the options listed below to enter data from a test run to determine your Critical Power and your power zones: 3-6 lap test 3-9 minute test 5km estimate 10km estimate Before I continue, I would like to clarify that Critical Power is the power you can sustain for a long period of time (anywhere between 30mins to 2 hours). My advice to you is that if you are training for short distances, use either of the first three options of the Critical Power Test Method. If training for longer distances such as half or full marathons, I recommend using the 10km estimate. This is because you are likely to run harder if you know that you are only running for a short period of time. Therefore your Critical Power and subsequent power zones will be higher than needed if training for a half or full marathon. Set Your Power Zones I used my previous 10km PB to determine my Critical Power and power zones. Knowing my power zones, all I had to do was run within those zones! It’s as easy as that! My winter training consisted of 4 runs each week (in addition to my swimming and cycling training). I did a steady run every Tuesday and Thursday evening for 70mins. Every Saturday I would do a short 15-20 mins run at threshold after a 3-4 hour bike ride. Sunday mornings were reserved for my long runs (2 hours). All my steady and long runs were performed at an approximate average power of 240 watts. My short run on Saturdays I tried to keep at 260 watts. Below is a screenshot from a steady run I did on Jan 12th, 2017. You can see that I maintained an average power of 239.9 watts and that my power was consistent throughout most of the run (see the profile of the graph). Consistency Is Key Once you’re dialed in with your power zones, the next important step is to be consistent. Not only should you be consistent with the number of the training session you perform each week but also with remaining in the power zones when you train. Even if you feel that you can run harder, you must control yourself and remain within the power zones. Don’t forget that for long distance running, the essence of the steady run is to improve aerobic capacity and develop your musculoskeletal strength. This can only be achieved at moderate intensities. Preparing For Race Day I’m sure you’ll get to the big day feeling very energetic, well-rested and determined to record a new PB! With all those miles behind you, all you really need to do is use your Stryd power meter to monitor your power and pace during the race. When I ran the Surf City Half Marathon, my aim was to run within my threshold pace and power. I targeted a 3:50-3:55min/km pace and power of 270 watts based on the calculation from the Critical Power Test Method (see above). The calculations were spot on as I was able to hold that pace and power throughout the race! The screenshot below shows the data and the graph shows how I held a constant power throughout the majority of the race. I ran my fastest half marathon and in the same race, I set PBs for my 5km, 10km and 10-mile splits! I was truly empowered by Stryd! The Proof Is In The Pudding! The advancement in technology is phenomenal. Using a power meter can substantially improve the way in which you train and race! Please don’t get me wrong; I am not encouraging you to simply follow the numbers on your watch and forget about your running technique or how you feel during your training sessions. The message I want to get across is that the Stryd power meter is an extremely useful tool and should be used to guide you – not dictate you! If I can improve my running performance then so can you! Be consistent, train smart and enjoy the process – the results will follow!...
Thinking about a training camp?
4th January 2017
Training camps can often seem like an expensive week of torture, however if you put some thought into what you want to gain from attending a training camp then you could set yourself up for your most successful season to date. Below, the Team from Tri Training Harder have set out a list of the reasons you should attend a training camp this year, accompanied with coaching comments from Head Coach at Tri Training Harder, Alan Ward: The Weather Training through the British winter (and even spring and autumn for that matter!) can be miserable at the best of times. A training camp offers you the perfect opportunity to get outside and complete your sessions with the wind in your hair and the sun on your back. You will return to the UK with a spring in your step and a renewed motivation for training for the upcoming season. The Training Benefit A training camp will allow you to leave your regular life and routine behind for a few days and purely focus on training. No distractions, no last-minute meetings, no excuses! Even a one-week block of focused training can have a huge positive impact on athletic performance for the remainder of the season. The Coaching The opportunity to have access to top-level coaches when it suits you during your training camp is invaluable. Coaches will be watching and analysing your training over the course of the week and will always be on hand to offer feedback when desired. Coaching comment: “As well as the overload benefit of cycling, Tri Training Harder also have a large coaching team to allow us to keep our coach to athlete ratios low. Every athlete that visits our training camp is given a full technical assessment, including video analysis of swimming and running, to give the athlete the information with which to reach their athletic goals.” Company The benefits of training and socialising with like-minded individuals are enormous. The most long lasting friendships are forged through joint experiences and a training camp offers plenty of challenging experiences for everyone in attendance. It’s not uncommon to see guests arrive as complete strangers and leave as friends for life! Recovery Rest and recovery are often neglected. A training camp offers you the opportunity to not only train like a professional athlete but also recover like a professional athlete. With time to stretch, relax and sleep, a training camp will have everything set up so that all you have to concentrate on is getting the most from every session. The Facilities A training camp location should give you access to elite level training facilities that may be difficult to come across when back at home. Open water swimming locations, running tracks and endless smooth roads for cycling are what you should expect to be on the doorstep of a training camp location. Coaching comment: “Golden beaches for open water swimming and a 50m pool for indoor sessions; mountain trails and a 400m track for running; and no end to the smooth roads for cycling on in the area. The Algarve is the perfect location to take a training holiday for athletes of all abilities.”...
Running shoes with less cushioning can reduce injury, study shows
25th November 2016
This week a very interesting article was published in the Guardian, referring to a study that shows lower profile shoes with less cushioning can actually help reduce injury. It’s a very interesting topic and as a big fan of lower profile shoes to help promote mid-foot contact and this it strikes a cord. It’s a small study and every one of us has a different bio-mechanical makeup, so less cushioning might not be right for everyone, but it is interesting nonetheless. We’ve copied the article below for you to read or you can find it here. Guardian Article Runners who wear trainers with no cushioning and land on the ball rather than the heel of the foot significantly reduce the risk of injury, according to a study. Researchers compared how quickly the force acts when runners’ feet hit the ground – known as the loading rate – which has been shown to influence injury risk. Knees, stretching and heel-striking: three running myths debunked The study of 29 runners, published in the Medicine & Science in Sports & Exercise journal, found significantly lower loading rates for those who wore so-called minimal trainers and landed on the ball of their foot, compared with people in normal running shoes, regardless of whether the latter landed on the heel or ball of the foot. The lead researcher, Dr Hannah Rice of the University of Exeter, said: “So many people use running as a means of reducing the risk of chronic diseases, but about three-quarters of runners typically get injured in a year. “Footwear is easily modifiable, but many runners are misguided when it comes to buying new trainers. This research shows that running in minimal shoes and landing on the balls of your feet reduces loading rates and may therefore reduce the risk of injury.” Running continues to grow in popularity but injury rates have not fallen despite decades of research aimed at reducing them. Runners in cushioned footwear tend to land on the heel – known as a “rearfoot strike” – while those who run barefoot are more likely to land on the ball of the foot – a “forefoot strike”. Rearfoot strike runners experience an abrupt vertical impact force each time the foot hits the ground. The impact force is often missing when running with a forefoot strike, but previous research has shown that forward/backward and sideways forces can be higher with a forefoot strike, meaning the total force is similar. Total force seems to be similar between foot strikes if wearing modern, cushioned trainers. “This seems to suggest that, for runners in traditional, cushioned running shoes, foot strike pattern may not matter for injury risk. “However, we suspected that the same may not be true of runners who regularly use minimal shoes, which don’t have the cushioning provided by traditional running shoes,” Rice said. “Our research tells us that becoming accustomed to running with a forefoot strike in shoes that lack cushioning promotes a landing with the lowest loading rates, and this may be beneficial in reducing the risk of injury.” Any transition to new footwear or to a different foot strike pattern should be undertaken gradually and with guidance, she said. The research was conducted at the Spaulding National Running Center at Harvard Medical School. “We found that when running in trainers with no cushioning and landing on the ball of the foot, the loading rate is lower than when running in cushioned shoes, however you land,” Rice said. “The loading rate is a useful measure, as it tells us how fast the forces are acting, and higher values have been associated with running injury. So in summary, our paper found that running in shoes that have no cushioning and landing on the ball of your foot may reduce the risk of injury in runners.” Minimal shoes, Rice said, have very little or no cushioning, a heel-toe drop of less than or equal to 4mm (0.16 inches), and a stack height of less than or equal to 16mm. “This is information which manufacturers and footwear shops should be able to provide,” she said. Reference: Guardian Online 21/11/16 ...
Buying a wetsuit
29th October 2016
Buying a wetsuit Flexibility and buoyancy All wetsuits are a trade-off between flexibility and buoyancy. The more buoyant the wetsuit, the less flexible it is. The reverse is also true the more flexibility you have the less buoyancy there is. Unfortunately, a triathlete needs both buoyancy and flexibility. At the entry level suit the flexibility is often gained by making the wetsuit thinner around the chest panel; 3mm or 4 mm are often used. This gives you the flexibility you need at the right price point. An entry-level triathlon specific wetsuit is usually between 100-200 GBP The maximum thickness that the rules will permit are 5mm. So it would be illegal to use a 6mm or 7mm diving suit. The higher the price points the more flexible materials and more flexible backings are used. This maintains flexibility while increasing buoyancy. The best combination is often said to be a 5mm neoprene body panels and 1.5mm on the arms and 3mm for the lower legs. This allows maximum buoyancy and flexibility, to optimize the swimmer’s stroke. Top of the range suits are usually between 350GBP and 500GBP What is the difference in speed? The quality of the suit is also related to its speed. The most supple materials and most buoyant neoprene’s are also the fastest. Top manufactures now coat their high-end suits with a silicon coating, called CSC (Super Composite Skin), which helps the suit to slice through the water. The fastest suit will also have a “Nano” coating, which also traps more air between the silicon and the suit and is claimed to increase buoyancy by about 4%. Custom Made or Made to measure. Custom made suits are generally more expensive, but they should fit correctly. However, with ready-made suits in so many sizes and open water swim lakes and endless pools available for testing, it is often easy, quicker and cheaper to buy an off the peg wetsuit, test it out and be confident of the fit. Never buy a suit without wearing it first and if possible try and swim in it before purchasing. Huub, for example, offer between 10 and 15 different sizes per style, which fit most body types. 4.Semi-custom You can customize many off the peg wetsuits. Check to see if the seems on the arms and legs are taped or not. If they are taped, it will mean that the suit is designed to have arms and legs shortened. Typically by up to 6 inches. This is a useful feature that most triathletes are not aware of. Men’s and Women’s Sizes You should not buy a unisex wetsuit, due to our different body shapes. Always look for male and female specific sizes. Some companies only offer 4 sizes to cover all the range for both men and women. This will mean that you will most likely end up with an ill-fitting wetsuit. 6.Test out the wetsuit in Open water before buying. If possible you should test out the wetsuit at one of the many open water swim venues that are springing up around the country. In a shop when you are sweaty and sticky you will be temped to buy a suit that is too big. Buying wetsuit that is too big is possibly the biggest mistake made by beginners. 7.What should the right size feel like? Ensure that it is a snug fit. The arms below the elbow should be particularly tight, also the neck should be well fitted. If there’s a gap the suit will soon fill up with water, which is very irritating when you are swimming. 8.Breakaway Zips The unique design of HUUB’s breakaway zip allows the quickest exit from the wetsuit on transition of any on the market, due to the innovative zipper design. Find out more here. 9.Warranty. These wetsuits are expensive, so check out the warranty. One year is the minimum you should aim for; the best companies offer 2 years. 10.Finally, lubrication! Some people suffer from chaffing around the neck, which can be quite painful. This is another good reason to try out your suit before buying. Products such Body Glide are very good to prevent this rubbing. It is recommended not you use petroleum jelly based products such as Vaseline as they damage the neoprene ...
Power Meters for Running, Not Just Cycling
15th October 2016
Power meters have been prevalent in cycling since Greg Lemond brought SRM to the mainstream in the 1980’s. They revolutionised the way that cyclists measure their training & performance and completely revolutionised the sport. Most racing cyclists won’t even leave the house without their power meters! Excitingly, it seems the same thing is about to happen with running. Two running power meter systems have recently come to light; Stryd and RPm2. Funnily enough they both claim to be the first to market.If both live up to their marketing hype then they will offer runners a consistent and reliable metric to measure their training by. Most athletes will know that heart rate is far too variable day by day to rely on. Too many coffees or a change in temperature can easily send you a dozen beats per minute higher for the same effort the previous day. The same goes for measuring your run training by pace. A change in terrain or wind can easily alter your speed for the same effort. The golden nugget that a power meter provides is knowing for certain that your effort today is the same as your effort tomorrow. Knowing your maximum sustainable running power for one hour gives a far more accurate and reliable way to set training zones and ensure you’re getting the right adaptions from every single run session. I just hope they live up to the hype! How to find your run FTP...
GU Roctane Reviewed by 220
2nd October 2016
There’s an increasing school of thought that complementing carbohydrate ingestion with a shot of protein during long sessions accelerates recovery. It could also prevent muscle breakdown, albeit that’s more applicable to a multi-stage event. Cue the Roctane, that comprises 1.5g of amino acids including the fast-acting leucine and lesser-known L-valine. It also contains 75mg of beta-alanine, which is converted into carnosine that then acts as an acid buffer – favourable during high-intensity exercise. But as the gel’s targeted at the lower-intensity ultra-endurance sector, we remain unconvinced of its addition. The final lab-related ingredient of note is ornithine alpha-ketaglutarate, which again supports recovery. There’s also nominal evidence of making exercise easier via the nitric oxide pathway. It also contains 21g of carbs and 180mg sodium. ›› VERDICT 80% Check the full review here: GU Roctane in 220 ...
Newton Fate II Reviewed by 220
26th September 2016
When the Newtons strode onto the market, I predicted they’d be a fad. Well, nine years later, I’m eating my words! Versatility’s been key to Newton’s success with the Fate 2 following its predecessor with relatively shallow lugs. (For newcomers, Newton’s USP are lugs across the metatarsals to steer you into a ‘natural’ forefoot landing position.) There’s an argument that they’re so shallow, you’re better off with a traditional pair of neutral shoes but these transition smoothly, fit well and, like most Newtons, respond efficiently. They’re certainly niche, and not just because of that lug – their low profile construction might not suit heavier runners; that said, they’re no überlightweights (301g), the five lugs clearly adding weight. The upper’s purportedly delivers an efficient ride but they more breathable than the original Fate certainly won’t suit all but that’s princess-and-pea stuff. ›› VERDICT 80% Check the full review here: Fate II in 220...
A new challenge for older Athletes
26th September 2016
A new challenge for older Athletes Did you know that Ron Hill planned to take up duathlon at 63? At the same time, I was trying to maintain my ‘elite’ racing status into my 40’s. But forgive me, those of you new to the sport may not have heard of this living running legend who is in now in his 70’s and holds the world record for running every day for over 50 years, and he is still going strong. Ron has also completed another recent world record of racing in over 100 countries. I met up with Ron to see if we could help each other out. After this catch up I briefly managed to get my ITU world duathlon ranking up to 2nd. Before retiring as a pro, and after I went on to win 5 masters world titles. Although this article is now over 10 years old, it is well worth a read if you are starting out at a later age, or want to race fast as a masters athlete Ron Hill and Mike Trees – article from 2004. Ron Hill, born in Accrington, Lancashire, is synonymous with running and at 63 he is still setting world records. His past glories read like a role of honour. He represented Great Britain at 3 consecutive Olympics (Rome, Mexico, and Munich) and gained gold in the marathon at the 1969 European Championships and 1970 Commonwealth Games. Ron broke the world record for running at 10miles, 15miles, 20 miles and 25km distances. He was also the first Britain to win the Boston marathon. His best time for the marathon is 2hrs 9min 28. Most people his age would be looking forward to a quiet retirement, but Ron knows no boundaries. His current world record for running every day started on Dec 21st, 1964. It now stands at over 37 years and is still being extended every day. His reason for starting was admirable. After a poor showing at the Tokyo Olympics, he set out on a mission to make himself the best athlete he could, pushing his physical capabilities to the limit. At 63 he still has not reached that limit. His current world record attempt is to complete a race in 100 countries by the time he is 70. Mike Trees started out as a runner, on the roads around Darlington in County Durham over 30 years ago. He was inspired by runners such as Ron Hill, Brendan Foster, Jimmy Alder, and Dave Bedford. With the best time of 3minutes 45seconds for 1,500m, Mike has always been one of the quickest runners in multi-sport racing. In 2000 at the age of 38 in the Elite Race in the Duathlon World Championships, he came 18th. Major achievements in the 90’s include winning 3 National Duathlon and 3 National Triathlon Championships in Japan, as well as the inaugural British Duathlon Championships in 1991. As well as racing he did sports research at Tsukuba University and was employed as a professional triathlon coach during his ten years in Japan. To date, Mike has trained 5 Japanese national champions. Earlier this year the Trees family came back to England and now live in Reading. Ron is contemplating doing a duathlon at a competitive level in 2004, and since Mike comes from a running background he is ideally placed to help Ron make the transition. On the other hand, Mike, at 41, aims to get a top ten finish in the elite category in the world duathlon championships. At 63 Ron is also perfectly placed to give Mike tips to help him cope with his training as he ages. Ron and Mike have summarised their tips for everyone’s benefit. Ron’s comments are particularly relevant to older athletes trying to keep racing at their present levels even though their peak years may be behind them. Mike’s points, on the other hand, should help runners make a smooth transition to the sport of duathlon. Training For the Older Athlete Ron’s Tips It’s all in the mind! Athletes become “veterans” or “masters” at age 40plus. Age group races are very common in triathlon and duathlon events, but in the running world, from age 20 to 40 there is usually just one category, so for a runner, the change to the ‘veteran’ class at 40 is a big one. Not just in sport, but in life the big Four ‘O’, is usually considered a milestone. Do not forget 40 is just a number; nothing changes physically. Mentally some people believe this is the beginning of the end, but it isn’t! Take heart from other veteran athletes. At age 40, I ran a 2:19 marathon in Huntsville, Alabama and a 2:15 marathon in New Orleans. I was still using tried and tested training routines from my younger days, and I was still able to perform on the world stage. For an up-to-date example take Paul Evans in the 2001 Great North Run, He was still able to run 63 minutes for a half-marathon at the age of 40 and was the fastest British finisher that day, regardless of age. Further proof that masters runners are still fast, is that the marathon world record for a veteran is under 2:11. Closer to home for most readers is triathlon hero Dave Scott, who came 2nd at Hawaii Ironman World Championships at the age of 41. Even today at the age of 47, he is still a force to be reckoned with Slow down as slowly as possible. This may sound double Dutch, but as an older athlete instead of giving in to your age, just adjust your goals. Slowing down is an inevitable part of life, but if you rethink your approach to the sport, and keep setting yourself new challenging but attainable goals you will be able to slow down the loss of speed. The maximum amount of oxygen the body can use is often expressed as VO2 max. researchers suggest that the bodies VO2 max declines by about 1% a year, after the age of 30. If this is true, then the average person will have lost about 10% of their VO2 max by the time they reach 40. Since most athletes could be much more economical with their usage of energy. Training the body to use less energy and be more efficient should help to compensate for the losses of maximum oxygen usage. Beware of overuse injuries. I thought I was invincible and that my body would be self-repairing forever until I had to have a knee operation at age 47. Although to keep my continuous running streak in tact I still managed two 1 mile runs the next day. Maybe if I’d had Mike Trees’ advice before this, and had used weights and substituted some cycling for running it would not have happened. All of us need enough rest to ensure full recovery and prevent overuse and this is more so the older we get. New comers can expect 8-10 years of improvement at any age. Novices to a sport can expect to improve at any age. I believe that coming into a new sport at an older age, there are still eight to ten years of improvement, When working on a ‘virgin’ body it doesn’t matter what age you start. For those of us who have been runners for a long time, the situation is different. Mike will have to listen to his body and be willing to adapt his training with time. This will mean cutting back when he can’t take the high work loads anymore. Although I still train every day, I too have cut back. From December 1964, for 26 years I ran twice a day, (but only once on Sundays,) without missing a run. In 1990, at age 51 I realised that all I was doing was tiring myself out and so at 26.2 years I cut back to once a day only. Never think “old”. Look for new challenges. Athletes in their 40’s can still achieve a tremendous amount. For example, at 46 I decided I wanted to get to a total of 100 marathons. In February 1985 I ran three marathons. Then between March 24th and April 28th of that same year, I ran six marathons in just 5 weeks, including a 2:29 in London. In October of that year, I got to my 100th in Athens covering the original Olympic course from the town of Marathon. A new challenge may be another sport, like the duathlon. I tried one last year using an ancient mountain bike. The experience was great but the bike ride lets me down badly and also gave me a bad back! I vowed I would be back but unfortunately, I have not been on the bike since. The reason for this is the pressure of time plus the unsuitability of the roads where I live for reasonably safe biking. I know I must make some time in the near future and am certain it will halt or slow the decline in my running performances. I look forward to using some of Mike Trees’ training tips. Helping Runners to Cycle Mike’s Tips Power is the key! At 10km race pace, runners only use about 20% of their maximum leg-muscle power. On the other hand, in a 40km bike time, trial cyclists will be demanding around 60% of the maximum power of their legs, to keep the pedals turning at race pace. This explains why runners don’t need big muscles to run a fast 10km. For a bike time trial on a flat, non-technical course, the fastest time will be closely related to the highest maximum leg power out put. This explains why top runners can avoid doing power training, where as cyclists can not. Thus my first tip to Ron and other runners is to find a leg press machine and build up the quadriceps and hamstring muscles. An inclined leg press is time efficient because it works all the leg muscles in one go. If more time is available, a full weights programme should be undertaken 2-3 times a week. Peak performance is related to the quality of carbohydrates consumed Ron can run a fast 10km, but how will he hold up after a 40km bike ride. One problem runners will face, is that working at a high power out put on the bike will burn up massive amounts of carbohydrates. This will cause glycogen depletion in the muscles. In lay terms, the fuel tank will be running low by the time the bike ends and this will cause problems on the second run. Most runners have done lots of long slow miles, during their years in the sport and so are usually very efficient at burning fats for fuel, consequently, they may feel they don’t need to take in much energy during a duathlon. This is a mistake. The bike section is the perfect time to keep the body topped up with energy, ready for the second run. I would estimate at burning about 1,000 calories during a 40km bike section. The actual amount of fuel needed depends on many factors such as size of the athlete, his speed, the toughness of the course and how many carbohydrates were consumed before starting. It is always important to simulate a race in training to make sure you get your nutritional needs right on race day. Water soluble carbohydrate gels such as GU Energy, mixed with water or an isotonic drink, will satisfy both fluid and nutritional needs. Novice cyclists should also practise drinking from water bottles at race speed. Many first timers forget or are too frightened to drink. (For more information on race fuel log on to www.guenergy.co.uk) Run, Bike, Run, Bike, Run: Training!!. A brick session is a term for back-to-back run bike training. Brick work is essential for the efficient transition from run to bike and bike to run. The athletes that I coach in Japan always pride themselves on the speed they cover the first mile after the transition. Duathletes who have practised transition training extensively will be at a distinct advantage over those who have not I recommend doing the following brick session: Run 4x400m at 10km race pace with only one third rest. (eg: If you running at 90secs per 400m gives 30secs rest). Bike 6x1km at a 10mile time trial pace. (Try to keep the rest time to one-third of work time). III. Run 4x400m again Bike 6x1km again Run 4x400m. The first few 400m’s may feel easy but don’t be fooled, the last 4x400m is murder! It is important to do the transition from run to bike and vice-versa, as quickly as possible. This simulates race conditions and will also speed up your transitions. Devote up to 70 percent of your training time to cycling Coming from a running background, Ron will need to do much less running than cycling. I would suggest he devotes 60 to 70 percent of his time to the bike. The trouble is runners feel the need to run every day, Ron, more so than most because he has not missed a day’s training in over 37 years. Even so, I suggest that he cuts down his running to the absolute minimum while he builds up the cycling. Replace long runs with long bike rides. To race successfully on low running mileage means replacing long easy running and short recovery runs with bike sessions. Try to limit running to speed work and stamina training. Luckily the heart and lungs can not differentiate between running and cycling. The heart and lungs only know how hard they are working. This is where cycling can demonstrate the benefits of so-called ‘cross-training.’ To develop endurance and promote fat burning, a long run is quite good, but 2 hours is about the maximum. On the other hand, a 2 hr bike ride is considered quite short. I recommend a 4 hr bike ride once a week. The benefits to general endurance and promotion of the fat burning system will be much greater than a 2-hour run. It also improves cycling ability. Do speed work on the bike After a minimum of 10 weeks pushing the leg weights and building up power. Ron will need to transfer his power to speed. In Britain, we have a tradition of mid-week time trials on the bike. The distance is usually 10 miles, with longer races at the weekends. They present an ideal opportunity to practice going at faster than duathlon race pace. Initially, runners always seem to suffer on these rides as they are so much more painful than running at race pace. When I complained after my first ride, I was bluntly told, ‘You have to learn to love the pain.’ Ron Hill has been a running legend and a hero of mine ever since I started running. But having met the man, my respect has grown even more, He is still young at heart and always ready to take on new challenges. Meeting him and discussing ideas and philosophies has increased my enthusiasm to attack new targets as I reach 40. I hope he keeps on inspiring others, by his example. Never let age stop you from enjoying sport....
Newton Gravity Reviewed by tri247
12th September 2016
The fifth edition of the Gravity is Newton Running’s finest work to date. The pinnacle of performance and comfort, the Gravity is ideal for high mileage training and racing and has been one of Newton’s top selling models since its inception. See full review here....
