September Update – Triathlon

By Su

timford-beforeafterEveryday we see how triathlon can transform the lives of those who come to train with us. One of our regular visitors Tim Ford decided to turn his life around using triathlon as his tool of choice, and recently qualified for the 2016 Ironman 70.3 World Championships.

There’s still time to sign up for the Anyman Aquathlon on 5 September! Distances and categories available for all fitness levels. Onsite Registration is available on September 4 between 3-6pm at Thanyapura.

Congratulations to Phuket-based pro Fredrik Croneborg for taking third place at the inaugural Ironman 70.3 Bintan. He continues to train with us as he shapes up for his first Ironman World Championship in October.

Head Coach Sergio Borges shares his Tip of the Month: How not to get slower running as you age!

We love our sport, we want to keep improving but then we hear from someone: “Well, I could run well but I’m getting older so I can’t be fast anymore…”

You have probably noticed (if you follow results of age group athletes as they age) that you can still see some great swim and bike times, but most athletes do get slower on the run.

My question is: Is age really to blame the most?

Of course we all know that as we age we produce less testosterone, bones and joints deteriorate, etc. and there’s not much we can do about it. What I find in ALL athletes when they age is the loss of muscle mobility and elasticity, joint integrity and strength. All that happened mostly due to OUR fault of not doing proper work.

All athletes want to do is to log miles and miles on their training, hoping they can transform their “aerobic engine” to be like Superman!

Training aerobic capacity has diminishing returns; for those who have already been doing years of mileage, the gain will only be marginal (not more than 1 to 2 percent). It’s time to focus on where you can get 10, 15, or even 20 percent improvement!

As you age you HAVE to focus MOST of your training on strength and add consistent mobility work through exercises, myofascial release, stretching, etc. Then you do training that develops or sharpens your skills and speed!

I have my athletes do hill repeats where they start with lunges (promotes stretching under strength, mobility and joint integrity) then they do accelerations to top of the hill (promotes power/speed, proper technique as you are forced to work on leg extension and glut activation and of course metal strength).

We do this (with variations that incorporate hills, strength, and speed) EVERY Wednesday, all year round!

Try that for 6 weeks then you tell me how your run feels. I can guarantee you will improve by the gain in mobility alone!

Have a great month and don’t let aging scare or beat you.

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