intraining Triathlon Squad in Toowong | Sport & recreation

intraining Triathlon Squad

Locality: Toowong

Phone: +61 7 3367 3088

Address: 535 Milton Road 4064 Toowong, QLD, Australia

Website: http://www.intraining.com.au

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25.01.2022 Whether you're into track cycling or not you've likely heard of Anna Meares, a Queenslander and Olympic, World and Commonwealth Games gold medallist. This brief story highlights a real champion on and off the track. https://www.olympics.com.au//anna-meares-claiming-the-one/

25.01.2022 RUOK? Resilience and common sense are admiral qualities to possess. As is to know when to reach out yourself, or ask when someone may needs support too. Ask someone today, who may be at higher risk during COVID-19, RUOK? or simply G'day with a smile.

24.01.2022 Extra update from Ironman Oceania for 2020 events.

23.01.2022 FYI. Our collective long distance races for 2020 are reducing. Stay safe and remember to watch out for those in high risk category in your local community. A phone call or knock on the door and a smile go a long way!

22.01.2022 Fellow athletes. This article provides an idea of what the future might look like when triathlon racing restarts....not when. That will depend heavily on local regulators restrictions, associations and event organisers capabilities. There are quotes from Ironman CEO as well as ITU, including extensive guidelines from ITU. In the short-term, for us athletes, it will continue to be about setting process goals in our training rather than racing goals. Obviously keeping safe! All the best. https://triathlonmagazine.ca//what-you-can-expect-at-iron/

22.01.2022 Later this month ITU & TA will announce the 2020/21 return to events schedule. What's your favourite local & international event?Later this month ITU & TA will announce the 2020/21 return to events schedule. What's your favourite local & international event?

21.01.2022 BE WARNED! With such a mild winter our feathered friends are already starting to nest! So, this brings me to our usual spring issue..Magpie swooping. To stay safer you may need to avoid known attack areas for a few weeks during peak breeding season. Wear sunglasses and a hat to protect your noggin and eyes.

20.01.2022 Multi tip: Heart rate training. We need practical and easy methods to assess out training intensity to elicit performance improvement. All too often we focus on how fast we are going or pace as our only measure, one which is sometimes counterproductive. Perceived exertion or how we feel is excellent for all activities, as is using our heart rate to gauge intensity (i.e. the higher the HR the greater the intensity - most sports watches provide heart rate monitor) and lastly, w...attage or power for the bike (if fitted). There are others. Heart rate training intensity can be split into HR Zones and its important to train in the right zone. So, now we have several valid easy measures for intensity. Sweet! Each one is interdependent but combine two or more during your activity and see your improvements happen in real-time. Or sync to something like Strava to assess trends and improvement over time. Message me about a heart rate field test or training information. See more

20.01.2022 Multi tip: Treat your feet to a birthday! Its important to buy running shoes that suit your feet biomechanics and purpose (e.g. racing, general training, trail, etc.), not only for comfort but to reduce likelihood of injury. Our bodies are not symmetric, and one foot can be longer and/or bigger than the other so purchase based on the larger foot (Extra tip: remember too your feet swell when running endurance in the heat). Allow a thumb width space at the front and ensure ...a firm fit at the back (Extra tip: Try differing lacing techniques to avoid slipping at the back. If it still slips, theyre not right). Last, check the mesh across the top of the toes once laced up. If its bunched and/or shoe moves it's too big and if it doesnt move at all then it could be too tight. Find that sweet spot. Manufacturers seem to change their styles with the seasons now, its as much about market share and fashion than performance. If you find a brand you like stick with it but know the type or style that best suits your feet across their range. Finally, last tip: If in doubt, a trip to Intraining shop is well worth a visit with your current runners. You have to look after those little piggies. See more

20.01.2022 Multi tip: Tune-out to tune-in to improved performance Process cues are basic instructions for refocusing to help improving your technique (e.g. Swim: long stroke and high elbow. Cycle: pedal smooth and still upper body. Run: relax the shoulders and run tall). When you experience fatigue or discomfort, like a cramp, during your run, shift your focus to your process cues, appropriate for you. This technique serves two powerful purposes: It takes your mind off the negative and refocuses it to thoughts that will improve your form and therefore overall training and race performance. Last word is practice, practice, practice! Need some support on how to identify those process queues best for you? Then message me now to discuss.

19.01.2022 Multi tip: Why dont we JUST run fast? All your speed workouts should include an appropriate easy jog or standing recovery period. Your recovery should be just that recovery! Longer recovery periods let you work on your 'top-end' leg speed during the speed interval (i.e. so you can maintain a very fast pace and focus on improving your Vo2 max.). The shorter the rest period, the more you work your speed/endurance and stamina, and the closer the workout comes to mimicking a race (i.e. tempo or threshold). We vary the duration and speed of your rest periods to create innovative and race-specific workouts that will supercharge your running adaption and race day performances. Extra tip: Your training program shouldn't be only about speed, far too many continually train too fast, too often.

18.01.2022 Multi tip: Get the beat. My heart rate (HR) is too high on my long runs, why? This is often asked by those new to endurance events or using heart rate as a training tool. The usual high' heart rate cause is simply you are going too fast! So, you need to go slower. Other possible issues can be dehydration or fatigue or low fuel stores. So, make sure you are well rested, hydrated and tank full before you start and continue drinking and fuelling throughout. Heat and humidity... can impact your heart rate too. So, try to train during cooler morning or evening times. Lastly, too much caffeine can be the issue. During long runs you may notice your HR starts out OK but after an hour or 1 hrs it starts to slowly climb. This is common particularly in warm weather and is called HR drift. If your HR drifts above 10 beats, then walk for a minute and restart (you may need to do this a couple of times to finish your run). Another common issue is you started out under fuelled or you arent refuelling during your run. So, this is where a sound nutrition plan comes in before, during and after. Need further support message me. See more

17.01.2022 National Junior & Youth Series announced by TA and kicking off here in SEQ. https://www.triathlon.org.au//Australian_Junior___Youth_Tr

15.01.2022 Multi tip: In COVID-19: One to ponder! Race for time Sprint for speed Train for purpose Time for something different? Not always!... Everything in your annual training program has a purpose, coupled with balance and moderation in all things promotes longevity. Just because youve had some 'virtual' PB's doesn't mean you don't need to think about next season! An eye on the future means you'll be better prepared when it happens. See more

15.01.2022 Multi tip: Is my heart rates too high! Many athletes train too hard too often which is counter productive to improving athletic performance in endurance sports. If you use heart rate zones in your training (great but its not the only tool you should use!) and when you are training long using your Zone 2 you may find this difficult to go this slow. In Zone 2 you must focus on long and slow to build that strong aerobic engine. Some hacks to lower your heart rate is to learn t...o belly breath which helps to regulate your breathing. You can also breath through your nose and forcefully breath out through your mouth for a little longer than your breath in. Last hack is to simply slow down, if youre out on a long slow run then theres no harm in stopping, walking, breath thru the nose out the mouth, heart rate drops and then start jogging or running again. LSD runs are about time-on-your-feet. As your engine improves so will your time/pace improve at the same heart rate. Sweet! Extra tip: Heading for the hills for an LSD run is good too as you can walk the hills whilst keeping your heart rate in Zone 2 and building a little extra leg strength. https://www.uofmhealth.org/health-library/uz2255 See more

15.01.2022 Do you need an inspiration to do some further exercise whilst COVID-19 is still about? Have a read of Australian athlete, Jaryd Clifford, who puts nearly all able body track athletes to shame. Consider the recent world record 5000 at a crisp 12:35 and Jaryd holds the para-visually impaired world record at 14:05. It's a tough gig for VI athletes just to find a guide let alone someone of Jaryd's calibre and speed. https://tempojournal.com/article/unstoppable/

14.01.2022 There is one added fixture as part of The Commonwealth and that's the Queens Birthday Honours recipients with triathlons Miles Stewart (current TA CEO and past professional) awarded an OAM. http://www.triathlon.org.au//Miles_Stewart_honoured_in_Que

13.01.2022 Multi tip: Ex-hill-irating. Hill sessions strengthen all the big running and cycle muscles, helping make you much less injury-prone and faster. In a well structured training program a session up a modest incline places the same demand on your muscles as weight training: your glutes, quads, hamstrings and calves must lift you up the slopeand its more sports specific (I am also a BIG advocate of strength sessions too). You also get the same endorphin rush as an interval speed sessionbonus!

13.01.2022 Multi tip: The feet have it A little bit of TLFC can help you go a long way. To improve comfort, performance, avoid painful blisters and other problems, let an expert at your favourite run-shop (guess which!) help you find the right shoe and socks for youthats comfortable, works for your bio-mechanics, meets your running needs and goals, budget, and of course fits you! All sounds simple but expert helps supports all those little piggies and much more. Extra tip: Help your feet out by slowly 'wearing in' those new runners too!

12.01.2022 Multi tip: Adaptive body! You will often hear: practice what you will be doing during the race. Great advice but how often do you train on the same day as your priority race? Those who coach themselves tend to have fixed training days (and sessions) regardless of the race day. Like everything else your body performs best when it performs race specific sessions. Sounds sensible right! So, if during race season you regularly complete cycle/run brick sessions on a Saturday however your priority race is on a Sunday then swap those brick sessions around. Adaption is all important.

11.01.2022 Multi tip: Answering the BIG questions! We tend to think simply about running as - one foot in front of the other. However when we run, we move in three directions forward, up/down and theres a tiny side-to-side motion due to the alternate foot strike. Why then do ponytails only swing side-to-side? Well there is a mathematical coincidence happening. The amount of energy required to move something horizontal in a gravity field, is less than moving it vertically up against t...he gravity field. The process of running requires asymmetrical leg movements - but the side to side effects on the ponytail are observed more easily. There is also vertical movement of the ponytail, it isn't as obvious to the eye, since the upward vector of the body, can't move the hair down, due to its tensile strength (pulling), and when the body descends the speed of descent isn't enough to make the hair's movement up obvious. As a coach its amazing what I can see about your form from behind! I can usually pick a runner by their style well before I see their face. See more

11.01.2022 Multi tip: Who taught you to breathe? Breath IN Breath OUT! Simple. Think about it, you probably didn't learn how to breathe and we all (apart from asthmatics) take it for granted how important breathing is in the bodys natural regulation of stress (physical and psychological). When running fast we just breath much faster! Learning how to breathe while running at long slow or faster speeds takes practice, just like changing gears in your car. Run tall and relaxed, use ...both the nose and mouth while inhaling and slow forceful exhaling to get the maximum amount of oxygen to the muscles, whilst breathing out forcefully the carbon dioxide. To help regulate your breathing try belly-breathing (or my favourite is Breath 4-7-8), which means using your diaphragm muscles to fill and empty from the stomach and chest, with air on each in/exhale (used in your yoga session). Extra tip: When youve mastered techniques like Breath 4-7-8 you can also use it to relieve stress and help you asleep too! (Check this out: https://www.uofmhealth.org/health-library/uz2255 ) See more

11.01.2022 The games we play. This works both ways...I know for a fact my partner's last set of golf clubs were more expensive than was stated!

11.01.2022 Racing is underway and it will be interesting to see how polished competitors are in T1 and T2....and generally riding in a straight line. Be safe out there.

10.01.2022 It's official for 2020 but lot's of reshuffling too! Extract from ITU about 2020-23 Multisport World Championships, "The Executive Board of World Triathlon has approved on a meeting held this Thursday to postpone the Multisport World Championships, due to be hosted in Almere (The Netherlands) from September 4 to September 13, 2020. The event will now take place in 2021, with dates to be confirmed at a later stage. The Multisport World Championships in Townsville (Australia) has been subsequently moved to 2022, while Ibiza (Spain) will now host the event in 2023."

09.01.2022 Multi tip: Take the good with the bad: A headwind always slows you down more than a tailwind speeds you up. So, readjust your race plan (or training session) and expect to go slower on windy days. As an example, a runner in a headwind can lose 10 to 20 seconds per K, and you only get a portion of that back after the turn-around. The key is to monitor your perceived effort, and/or heart rate, not your pace. Extra tip: If in a race, draft-off runners in front of you!

09.01.2022 We are still in a pretty good place compared to our southern neighbours and the rest of the world but....have you lost your mojo? Don't forget others in your immediate community that may need assistance too!

09.01.2022 New Board Director for TA. http://www.triathlon.org.au//Marlene_Elliott_joins_the_Tri

04.01.2022 Multi tip: Love yourself love your feet Your feet are the only thing that meets the ground every single time you walk and run yet theyre almost always hidden away in shoes and never shown any love. To improve proprioception and loosen the tissues on the bottoms of your feet, place a small ball (a massage spiky ball, lacrosse ball, golf ball, or tennis ball work best) on the floor and gently roll from the heel to the ball of the foot. Make this part of your daily routine; simply massage for 30 seconds on each foot every morning (when brushing your teeth) and night (in front of the TV). For an extra bit of love, pick the golf ball up with your toes. Sweet.

04.01.2022 Multi tip: Make your bodies sing. Have a ba..na..na...na! Yes, you dont have to spend up big for excellent training and race day performance nutrition. The humble yellow piece of fruit thats even vegan friendly, comes sustainably prepacked and is great as an out-the-door pre-training snack and even during an event. infographic

04.01.2022 Looking towards local racing in the future. I'm sure I have posted this link before however if you want to keep an eye on what's happening with multisport events check this out: https://www.runningcalendar.com.au/calendar/

04.01.2022 Multi tip: An injury is an opportunity: WTFudge!? If you train regularly (and even more so if you are an ad hoc stop/starter or coming back from a break) then you are likely to become injured at some point. When we become injured or ill its an opportunity to learn more about your own body, physically and mentally, and how you cope with the injury/illness and recovery. Be proactive, ask for support early; from a coach and/or expert professional medical diagnosis for early resolution of the why, then, what can be done to successfully rehab, recover, and return to activity. Finally, if all else failsmaybe do what youre told too!

02.01.2022 Multi tip: Slow is better. How to successfully come back from a break - Post COVID-19 'lock-down lite! 1. Plan to improve. Without a plan any road will get you there! Map out how you intend to improve session-to-session, week-to-week and beyond. How will this map fit with your family and work-life? When youve established the map then dont forget to measure and record what youve completed. Finally, celebrate your wins along the way. 2. Be in the moment! Forget about c...omparing yourself to where you were, or rather how far you are from where you were, and focus on the day-to-day process of training again, and what that entails. 3. Train-to-train. In the early weeks, your sessions should focus on volume not intensity, extra important with the swim due to pool closures. Forget those 'virtual' races you may have dabbled in. Training to failure or too big a volumes across all activities, when you're out of shape is the quickest way to exhaust or injury yourself completely, mentally, and physically. 4. Patience is a virtue. In the first weeks (and months if the worst happened and a long break due to illness) youll feel as though youve never trained before (particularly with no swimming for several weeks) however your aerobic capacity, and muscle strength and memory will return quickly, as will your pace and times. 5. Build better habits. A long break and easing back into training are an ideal opportunity to focus on better habits. Think about improving your form. Improve your hydration and nutrition habits. Work on your flexibility and mobility. Include strength, drills, and skills rather than just ploughing mindlessly into each comeback session. And post-COVID-19 lock-down ensure continue; good hygiene, distancing and checking on those who are less mobile and/or at high risk. See more

02.01.2022 Multi tip: Why dont we JUST go fast? Your speed workouts, regardless of activity, should include an appropriate easy jog/spin or standing rest period. Your recovery should be just that recovery! Longer recovery periods lets you work on your leg speed (i.e. so you can maintain a very fast pace during the speed interval to focus on improving your Vo2 max.). The shorter the recovery period (and longer the interval), the more you work your endurance and stamina, and the closer the workout comes to mimicking a race. In a well structured program we vary the duration and speed of your rest periods to create innovative and race-specific workouts that will supercharge your adaption and race day performances.

01.01.2022 Multi tip: Spring is here and traditionally this would be the time of year when we are ramping up for the tri-season BUT there's COVID-19! Being active for life isn't simply about training to race but I know many of us need an event to focus on. To help you plan here is a website that provides events and updates (it says "running" but caters for all endurance events). Be mindful that event organisers will need to have a COVID-19 plan and races may be restricted or even cancelled based on last minute government restrictions. If you need some additional coaching support for your current and 2021 planning message me! Be safe out there and please check in on those in the community who may be at a higher risk just to say g'day and how RU? https://www.runningcalendar.com.au/calendar/