Mr Smith Talks Triathlon: Recent Episodes
Mr Smith's Coaching
The Christmas holiday period is coming and whilst it’s meant to be an opportunity for R&R it can involve stress about work, families, travel, and training. So here are a few strategies to think about so you can hit the right balance.
Finally an event is happening! With all the uncertainty our minds probably haven’t been in “race prep mode”, but it’s time to switch into that now. Here’s my take on what to expect from the event.
Walking in an event is seen as failure by so many people. But have you ever thought about how you can use walking to go faster in an event? Most people doing Ironman and Half IM events are going to benefit from walk breaks and achieve faster overall times.
Open water swimming has a lot in common with pool swimming, but there are a number of differences too. We’ll go through what those differences are, and what to do about them, so you can make the most of both your pool and open water swimming.
It’s really disappointing to see December Half Ironman events being cancelled. We’re all affected in different ways, and once we start processing that disappointment we can start to see there are opportunities that come from this. Find those opportunities and make the most of them
We are always looking for those “magic workouts” that will change everything, and I’m here to tell you there are in fact 2 magic workouts. Kind of...
Guaranteed success is a big claim, but if you choose one word (a mantra), constantly reinforce that word to yourself, and live or act out that word, it can massively influence an outcome.
Obviously you can already ride a bike, but I’m going to give you a few foundational things to check, reminders about key skills on the bike, and triathlon-specific things to work on
The line between training nutrition and day to day nutrition can be very blurry. But if we separate the two, and address what’s needed for each individually, we can build both health and great performance
Coaches always talk about the importance of recovery, but the most important thing we are after is actually adaptation. Adaptation comes from an appropriate balance of training load / stress, AND an appropriate level of recovery. Find out how the two of those work together, and how to make sure you are benefitting from your training.
A lot of people try to improve their performance by simply training harder. The problem is they get stuck in a middle "grey zone" of training that feels good but is not improving performance. Listen in to understand why you should use the full range of intensities, and specially the importance of LOW intensity.
Triathlon is an expensive sport and everyone seems to have the flashest equipment out there. But you don’t need all the fancy stuff to enjoy the sport and perform well. Listen in as I talk through the important pieces of equipment so you can decide what’s right for you and where to spend your money.
Every coach has a different approach to training, so it’s important you understand the thinking behind your training plan. By understanding that, and knowing yourself, you can make sure the two parts marry up to make training successful for you
Last week I talked about the importance of consistency, but consistency is not about being perfect. It’s about adapting to stuff going on around us, whilst staying on track towards our master goal. I’ll give you six ways to be more adaptable, so you can be more consistent over time.
We all know consistency over time in training is important, but do you know why? And do you know how to help make it happen. Take 13min out of your day to listen to this podcast, and you’ll be armed with ways to achieve great consistency and great results from your training.
This is the final in the nutrition podcast series. To date we have talked veges, protein, mindful behaviours, and training and recovery nutrition. Your ongoing challenge is to put that into practice consistently over time, and slowly keep working at opportunities to improve the quality of your nutrition.
Now that we have established our day to day nutrition foundations, it’s time to consider how training fits in with those, and what we do differently to support our training.
Having focussed on the basics of day to day nutrition the last couple of weeks, this week it’s all about behaviours and HOW you are eating. Are you making conscious choices? Are you paying attention as you eat? Are you enjoying your food?
We started by recording a food log. Last week we put the focus on meeting the 5+ a day fruit and vege goal. And this week we add on one more thing: protein - an absolute essential for day to day health and nutrition.
This podcast is specifically for the Wellington squad. Talking about important etiquette and safety when training together, plus tips about your training plan, training zones, and thinking ahead to events.
Week 1 of the challenge was to simply record what you eat and drink for the week. Even if you have an imperfect record, you still have really useful data to review. And this week we review it, looking for one specific thing that will make the biggest difference to your health and performance.
Good nutrition practices are a foundation for good health and performance. So here is a simple six week challenge to learn about yourself, and adjust your nutrition practices. No fad diets. No magic pills and potions. Just good simple practices consistently.
A half marathon can seem only a “small” event compared with Ironman or a Half Ironman. But it is still an endurance event worthy of some fore-planning. A little thought into goals, pacing, nutrition, and mental strategy goes a long way towards your best possible performance on the day.
Having just done a big technique focus in swim squad, I want to pull back from the details and look at the big concepts we’re trying to achieve. So six swim tips coming up, but explained in different / unusual ways.
True peak performance doesn't come in a 12 week training plan. So stand back from the details of a training plan, and lets build habits that will help you be successful in the long term: nutrition, sleep, strength work, and all other other things that contribute to your success.
ERG mode is switched on by default for most smart trainers. There are some great benefits from using ERG mode and obvious reasons to use it. But there are also times where it’s better not to use it. Listen in to understand the different situations
What’s the difference between exercise, training, and racing? Purpose or intent. Being clear on what your purpose is for each session means you can get the most out of it, whether that is exercising for fun and fitness, training towards an outcome, or racing at maximum effort.
6min of sunshine in Wellington last week. That’s enough to give anyone the blues. But the mid winter blues are a real thing right now, so don’t try and fight it. Recognise it might be happening, be kind to yourself, and be prepared to take a break from “training” so you can come back to it fresh and keen for more.
Do you train plenty but don’t seem to get a lot faster? Has performance plateaued and you’re not sure why? It could be that you are stuck in a rut like many “average” or “typical” athletes are. Here are 4 common “curses of the average athlete”, and what to do about each of them.
MEDIUM intensity training has a distinct purpose and place in a training plan. So the trap is to make sure it’s not your only or main intensity used. Make sure there is plenty of LOW intensity, a little HIGH intensity, and some MEDIUM intensity across the course of your training
Yes high intensity training is tough, but it’s not something to be avoided. There are big benefits to had from small amounts of intense training. New athletes, older athletes, and everyone in between should have some level of high intensity in your training.
Slow down to speed up. It can be a really hard concept to get your head around, but time spent going slower has huge benefits to your long term performance: health, base efficiency, and a platform to achieve more. Don’t be in a rush to be a little bit fast now - be truly fast when it counts.
We might not have events happening right now, but hearing people’s experiences are so valuable to help focus on what’s important now, to give us the best results for those events in the future.
Even though we’re not trying to be in peak form at this time of year, it’s important to remind ourselves how important recovery is. If we can set up some recovery habits and behaviours now, those will will be hugely beneficial throughout all levels of training.
Do we need to warm up and cool down? Traditional thinking says yes but there is evidence to suggest it may not be necessary. So if you’re not big on warmups or cooldowns don’t assume you’re doing it “wrong”. Stay in touch with your body, be prepared to try different things, and figure out what’s right for you.
Right now is the perfect time to be laying foundations to make your next season even more successful. Are you making the most of that opportunity? Health, strength and durability, skills, etc are things we can all work on to make the swim bike run training even more successful
COVID19 means disruption, change, and stress for just about everyone at the moment. That can affect both mental and physical health, so we have to be very purposeful about adding extra training stress on top. Be very clear about when is the right time for you to “train” for performance, and when is the right time for you to “exercise” for health and wellbeing
After a few weeks of post-season downtime, a few weeks of getting back into training, and a few weeks of adapting to life under lockdown, it’s now time to do some bike and run benchmark testing. We outline what testing we are doing, why, and how to get the most out of it.
With so much unknown about the future it’s time to establish some certainty. And that certainty is 2 key things our squad is training towards: Wuu2k ultramarathon, and the Wellington Tri Club Winterman. Whether the planned events happen or not, we will do whatever version of them we can - be it together, solo, online, or whatever. And anyone can joins us no matter where in the country you live. The dates are fixed, so lets go!
We never imagined it would come to this, but now we’re under lockdown we need to make the most of the situation. Yes there are actually some positives and plenty of opportunities - sometimes we just need to go looking for them
COVID-19, and particularly Alert Level 4, changes how we need to train right now. But there are plenty of ways to make the most of this time. Are you going to make the most of this opportunity?
Last weekend were the two biggest events of the season for our team: Ironman and 70.3 in Taupo. We talk through some of the things that led to PBs for Doug and Gerrard, plus observations from the sidelines.
We all know that written race plans lead to greater success. Visualisation is the next step on, where you dedicate time to playing through that plan, seeing, smelling, and feeling the experience. That reinforces it to your brain, then your subconscious will help you achieve it on the day.
By now your physical training is done - you can’t get any fitter or faster. What you can do is prepare to execute the best possible day you can, and that comes almost entirely from mindset. Remember: “How you feel at any point in time does not dictate what you are capable of”
Being clear on your goals is critical to achieving what you want out of a race. But there is a big difference between goals that will help you achieve success, versus goals that may sabotage your success.
Whether you are racing for glory or just aiming to cross that finish line you will need a pacing plan so you get to that finish line with your best possible result
You probably have all the equipment already (if not get it NOW!), but you may have to make some choices about exactly what to use on the day, and make sure it is ready for the day
The quantity and types of nutrition you’ll need on race day is different for each person. But there are some important guidelines we can all use
Quick update to explain podcast on hold for a few weeks while Gerrard juggles priorities.
We'll be back early November
Training with others is great for social support and the challenge to push harder or longer than you might otherwise. But it is all too easy to push too hard too often. We talk about how to make group training work for you across swim, bike, and run disciplines.
There is a lot of different equipment you can use in both training and racing, and all of it has benefits. However there is a lot you can do with the basics, so we give some guidance on the different options to help pick and choose the things that will make the biggest difference for you.
We live in a world of instant gratification so it’s common to want/expect instant fitness returns too. But it just doesn’t work like that. True peak fitness takes time and is hard earned. We talk about the importance of thinking long term, but taking small daily steps towards your goal.
Who has a GPS watch or bike computer they look at to see how long they have been going and how fast they have been going? There is so much more more these devices can do for you, but as always we focus on the key things that will make the biggest difference to you.
No one loves a time trial, and most people will avoid them if possible. But you should not dread them. Time Trials are fantastic training sessions, and an opportunity to learn a lot about yourself. If you don’t do that learning throughout training you can’t be at your absolute best on race day.
Nutrition can be such a confusing area so this week we give you some simple and practical ways to tweak your current nutrition without needing a complete overhaul. Spoiler alert: it should be as simple as fuelling your training and recovery for performance, then eating less and eating for health at other times.
Training zones are there to help you get the most out of your training (rather than take the fun out of it as some people believe!). But you need to understand the training zones associated with your training plan, and why some zones are more beneficial than others.
There are 8 Half Ironman distance events around New Zealand between December and March. Each of those is different so listen in to find out which one(s) might appeal or be good for you.
Nutrition changes of sound simple but they’re not always easy to make stick. Instead of trying to change everything at once just pick one thing and commit to doing to well for 3 weeks to build a new habit. We’ve got 5 different ideas for you to choose from.
Whether you are competing to win, or simply out there to complete and event, your mindset has a huge impact on the outcome. Make sure your mindset is aligned to your capabilities, prepare for the tough times, and create the race experience you want.
Cycling power meters are more affordable than ever, and give huge benefits in your triathlon training and racing - especially for busy athletes looking to get the most benefit out of your training. We explain what a power meter is, why you want one, and who should NOT buy one.
There is too much advice on the Internet about diet and nutrition for athletes. Hot topics come and go, companies are trying to sell you things, and there are a lot of confusing messages. So we compare 5 diets popular with endurance athletes, and tell you which is best - you may be surprised!
Our Wellington squad is running an offroad marathon and ultra marathon (Wuu2k) as the winter training focus. This episode gives advice about planning race day nutrition for that event, but is also relevant for anyone doing such longer / lower intensity training or events.
Coaches have a critical role in your sporting development. But not everyone has a coach, and your coach is not with you 24 x 7. So you also need to be your own coach. Ask yourself the relevant questions, monitor your progress, and make decisions on the go.
Rebuilding fitness after a layoff can feel like a struggle. Coach Gerrard is going through that process right now so shares his experiences so far, and has tips for anyone else going through the same. “It won’t happen overnight but it will happen”.
We all want to run faster and perform better but it doesn’t happen overnight. Consistency over time is key, and minimising injuries helps you to be more consistent. We also explain how strength and mobility contribute, along with practical tips about running shoes, offroad running, and much more.
We have been off the air for a while so time to explain why, learn more about the hosts Doug and Gerrard, and find out what’s coming up in future episodes
Our recent Ironman camp had lots of conversations around race prep and ll related matters. We wrap up some of those conversations here, including: weightloss amongst peak training, race nutrition and hydration, dealing with nerves and the mental aspect of Ironman.
Just about everyone slows down on the Ironman run, but those who slow down the least get the best results. The run, just like the ride, requires a smart pacing and nutrition, but it’s also the time that your mental strategies are called on the most. We cover tips for everyone whether you're racing for Kona, or simply to beat the cutoff time.
The bike leg is the longest part of an Ironman, and in a lot of cases the most crucial. A well executed ride sets up your run. Nutrition and pacing are the cornerstones of this ride, but there are plenty of other aspects to consider too, depending on whether you are looking to simply complete the event within cutoff times, or perform to your absolute best.
Part 1 of 4 episodes preparing you for Ironman. In this episode: the swim. Things that everyone needs to be ready for, and the specific difference between people with different goals for the event - covering everything from those simply trying to complete, though to those aiming to perform amongst the best.
The holiday season is here so it’s important to find the balance of training / family / relaxing / work / etc. Be clear on your priorities, figure out how to make your training work in amongst everything else, and give yourself permission to relax and enjoy it all too.
This week more detail about recovering from key events, as well as our run through about what to expect at the Rotorua Half this weekend. Race well everyone!
Recovery after a key event is absolutely vital if you are going on to other events and training soon after. The goal is to to be bursting to get back into your next training, so think about how best you can achieve that through your recovery. We also talk through the things to know for Taupo 70.3 coming up this weekend.
It’s race week for IronMaori so we have a special guest (Mr Warren Sue) to talk about his experience at the event, with insider tips and things you need to know leading into it.
Last week we talked nutrition, and this week it’s pacing. Those are the two critical components to set up your performance in the second half of the run. And that second half is where the most time is likely to be gained or lost in your race. Pace it smart and finish strong for the best possible result.
There is no “one size fits all” for race day nutrition, so although we can’t tell you exactly what or how much to eat and drink, there are some simple guidelines to help you work it out. Remember it’s up to you to try things in training, so you are practised and ready for race day.
Throw away your time goals - they simply lead to fixation on the outcome, and often disappointment from not achieving perfection. Instead, lets set goals that help you through the process of doing your best possible event. When you do this, the outcome will be success.
There are many ways to go faster on race day, but we’ve chosen ten that are practical and simple for everyone to implement.
We talk about the experience and lessons from spring training camp, plus how to use the run/walk approach to get your best possible result in your Half or Ironman.
We all want to feel like the training is making us faster. But don’t try and be fast all the time in training. Do the right training at the right time so you hit a true peak for the most important events. Think long term, not short term.
Triathlon is one sport. It’s about integrating swim, bike, and run disciplines - not training them as 3 separate sports. Listen in to hear about differences between triathlon and the individual sports. Plus sessions throughout the week are related to each other - not just in a random order!
Long time squad member Warren Sue talks about his time in the sport, the ups and down, how to make it work when juggling family and work, and other lessons that have helped him make the sport an ongoing part of his life.
It’s easy to fall into the trap of thinking “I don’t have much time to train so I need to train harder”. However that often leads to training in the “gray zone” where you are loading the body with more stress, but not the right stress to actually get faster.
Have the courage to slow down and train at the right levels at the right times.
It's not about how much training you can DO - it's about how much training you can recover FROM.
Training breaks down the body, and recovery helps it repair and get stronger. Its only with appropriate recovery that you get the benefits of the training.
We can get very focused on doing the training day in day out, but there are plenty of things outside of training that will help us lift the performance. We talk about six of those today.
And remember: small amounts on a regular basis make a real difference.
Carrying on the nutrition theme, we talk about: fuelling your training, timing of food, different needs at different stages of training, and ensuring weight-loss goals don't sabotage your training.
Our team want to know more about nutrition so we make a start here. But many more episodes will be needed on the subject!
Today we talk about how important attitudes and behaviours are, and the simple foundations of good day to day nutrition
Choosing your indoor trainer, setting up the environment, using technology, and of course making sure you do specific training - not just mindlessly spinning away
This week we talk about what's been happening in the team with a 5k TT at Park Run.
Plus we dive into the 4 keys to a successful season. Obviously one of these is to do your training, but the other 3 are NOT about your training!
Meet Doug Stark and Gerrard Smith, and find out what this podcast is all about.
Plus practical advice to make sure you have started your training in a sustainable way - not getting too carried away with excitement too early.