Jarmo Hast Triathlon Coaching in Sunshine Coast, Queensland | Sport & recreation

Jarmo Hast Triathlon Coaching

Locality: Sunshine Coast, Queensland

Phone: +61 478 927 677

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• Sport & recreation
• Coach
• Fitness trainer
• Public swimming pool

24.01.2022 Workout for morning adult squad: W.up- 200fr/100lM+100fr/ 4x50 12,5fly/4x 12,fr legs agross/25fr. Main set: 300 timed/100eazy/200 timed/100eazy 100 timed/50easy/Broken 100/50easy 4x25 explode

23.01.2022 Tag at Pool this morning, good for drafting skills and increase speed capacity in a fun way

20.01.2022 JARMO HAST TRIATHLON COACHING SUNSHINE COAST Weekly training schedule ... When WEDNESDAYS 5.15-7AM SATURDAY 9-10.30AM WHERE Starswim school 5/81 Wises road Maroochydore QLD 4558 COST- $12.50 PER TRAINING SESSION SWIM/BIKE/RUN Required training gear to bring- swim suit, goggles, swim cap, towell, change of clotes. Bike, bike shoes and drink pottle. Run shoes, hat and run clothes. Windtrainer provided at no extra cost and pool entry. TRAINING CAN BE TAILORED TO YOUR SPECIFIC UPCOMING RACE OR TRAINING NEEDS. SMALL TRAINING GROUP AND ONE ON ONE COACHING DURING THE TRAINING SESSION

19.01.2022 Chilly but busy morning at the pool

19.01.2022 This morning at 9am Tri- squad. Run&swim prick workout, welcome

19.01.2022 Tomorrow morning tri&swim squad at 5:15am welcome.

16.01.2022 Congrats and done my athletes how did really well last weekend in sprint, half Ironman and Ironman distance races in Finland. 3 first places 3 podium and 6 top ten places , after this recovery week, time to go back to road again

14.01.2022 Rugby team training at the pool , hopefully gives extra boost to finals for them.

12.01.2022 How confident do you feel when swimming in the ocean? Do you want to improve your skills in the pool and ocean prior to the Sunshine Coast 70.3 Half Ironman at Mooloolaba? 2 Weekend Intensive Swim training package Weekend 1 Saturday 11th August and Sunday 12th August 2018... Weekend 2 Saturday 18th August and Sunday 19th August 2018 Saturdays at Star Swim School - 11am 12pm 5/8 Wises Road Buderim Qld 4557 Sundays at protected beach at Mooloolaba - 2pm-3pm Urunga Esplanade Mooloolaba 4557 (located at Cheese Block Park life guard tower) Cost Full Course (2 weekends) $120 upfront or $75 per weekend, if you cant attend all sessions Whats included? Saturday pool sessions Basic Video analysis of stroke Drills and skills to improve your swim stroke Swim time trial test to calculate your swim race pace (CSS test) 2 swim workouts calculated from your race pace test (CSS Pace) Stretching for swimming Sunday open water sessions Open water swim skills Sighting Breathing Drafting Beach Start Exiting the water What to bring Goggles Swim Cap Towel Change of clothes Water bottle Wetsuit (Sunday ocean session) Post workout snack. Eg. Banana Coach Qualifications and experience Coach is Jarmo Hast, former professional Ironman and ITU triathlete for Finland. Qualified and accredited Development (Level 1) Triathlon QLD Coach Bronze level Swim Coach Experience and achievements Former professional Triathlete (2000 2015) Represented Finland at Olympic distance, long distance and ironman distance races 2011 ITU Long Course European Championships Silver Medalist Ironman Boulder 2009 3rd Place Professional Male Ironman Sweden 2013 4th Place Professional Male Ironman Austria 2013 4th Place Professional Male Ironman Arizona 2012 5th Place Professional Male Ironman Cairns 2014 5th place Professional Male Challenge Barcelona 2010 4th Place Professional Male Best race splits IM swim split of 45 minutes and 30 seconds IM bike split of 4 hours, 28 minutes and 12 seconds IM run split of 2 hours, 46 minutes and 21 seconds

12.01.2022 Want to conquer your ocean swimming fear or improve your confidence and swim skills? Contact coach Jarmo now to arrange 1 on 1, or group ocean swim to give you a head start on your competitors.

02.01.2022 3x /20 push ups/ 175 swim with pull / 1km run Good workout for swim to run

02.01.2022 Swim first with sponge rope, gives you better pressure effort to your palms after.

01.01.2022 Did the second (and last) half ironman distance race this year in Challenge Turku. I raced the sprint distance there last year and the atmosphere together with ...superb organisation, fast route, and late August race date made me choose it as my A race this year. I bonked quite hard both in Ironman 70.2 Lahti (bad preparations) and in Kangasala (heat) this summer, so my goal was to make a smooth race and not hit the wall this time. I put some extra effort into carbo loading this time (half a kg of candy both Thu and Fri before the Sunday race). While there wasnt enough time to fix my terrible swimming shape this year or put in a whole lot of training hours in the first place, Jarmo put in some targeted brick workouts in the preceding weeks that went really well, so I was hoping I could make considerably better than the expected but yet disappointing 5.03 in Lahti. Despite my over-the-top carboloading, I felt really good physically the days before the race. We drove to Turku already on Saturday to race in the Junior Challenge together with Enni. After the race I had my last proper solid meal before the start on Sunday morning. The race started quite early 9 AM so I was glad I was on a liquid diet and didnt have to wake up super early for a breakfast. A couple of Nutridrinks, a cup of coffee, and a bit of sports drink, and off we went towards the race venue in Turku. Like always, the morning prep at the venue had to be real quick. Put the bike together, pick up the bags, and off to the transition area to drop them off. It was raining in the morning, so the T1 tent was full of people putting their wetsuits on. I met a couple of clubmates from the newly formed Kangasalan Triathlonseura, and started dressing on. Not sure if it was the good company or what, but forgot to put on the top part of my single-piece tri suit. I didnt notice it until in the line waiting to jump off to the water, but I figured that since I hadnt noticed it during the warmup swim, I probably wouldnt during the race swim leg, either. I was right. The swim was just as slow as I had expected. The couple of fast workouts after the pools had opened again in August probably helped a bit, but mostly in that I didnt feel very tired at all when climbing up from the river after just under 39 minutes. T1 was a little slow because I now had to pull up the race suit, but for once mounting the bike went really well. My goal for the bike leg was to never (except just in the beginning) to go so fast that it feels fast in the legs. In Lahti my average watts were just over 240 watts, and I knew that was definitely *not* too much, even though the route there was hillier than this time. Yet I didnt want to look at watts during the race, but rather go by the gut. It turned out to be a good plan. The bike route took us first out to the freeway between Turku and Helsinki, then three 24.5 km loops on the highway, and again back to the race venue next to the river. The loop was flattish, but yet not quite flat. In fact, it was more or less false-flat uphill out, downhill in. The last 20 km back from the outer turning point were 3.45 faster than the initial 20 km, avg speed 40.1 vs 37.3 km/h, with arguably lower level of exertion. Thats a really nice feature of the bike route. You can take it quite easily for the last 20 km before the run and still be pushing 40 km/h. 2.21 was my fastest bike leg ever and it came quite easily, just as planned (avg watts 258). One memorable moment during the leg was when I thought that a referee motorcycle was going to pass me. It turned out to be Seb Kienle, who mashed through the leg in 1:55, at an inhuman average speed of 46.5 km/h. The start of the run was quite different from any half-distance race Ive run so far. I actually had to watch my Garmin in order _not_ to go too fast. I tried to go really easy and yet my speed was 3:40-3:45/km in the beginning. I knew I wasnt going to be able to hold the speed for the whole race, so I tried to slow the pace down to 4 minutes/km. Yet the pace was still under 4 after the first loop. My only hope was that I wouldnt hit the wall like I did in Lahti. The second loop was still quite good and even third was ok. It wasnt until the last 5 km loop that I had to really fight to keep the pace up to even reasonable levels. I was looking at my watch and calculating how fast Id have to go to still clock a sub-90 minute run leg (answer: around 4:30/k). The pace kept slowly going down and I kept telling me not to let it sink too much. I first planned to start a slow sprint at the 19 km mark. Then I postponed it to the 20 km mark. Come to think of it, I think I eventually missed both signs during the last lap, but managed to pick up the speed at least a bit on the last long stretch of riverside down to the finish line. The run leg being a couple hundred meters short made my task actually quite easy. After 1:28:38 of running, and a total of 4:33:02 of racing, I arrived at the finish line. Takeaways: * Good * Fueling. 500 g of extra carbs per day 3 and 2 days before the race are not too much for me and the difference to previous races at the end of the race was clear. Sami Inkinens liquid diet during the last 20ish hours before the race also worked well again. * Tapering. Despite heavy carbo-loading I felt fresh during the whole weekend. The last workouts were fast enough but not too tough on the body this time. * Bike. I took it easy but still went fast. Didnt push but didnt coast either, and dared to take the last 20 kms quite easy. * Run. The endurance isnt quite there yet, but I managed to contain myself in the beginning even though my legs wanted to go faster. * Bad * Swim. Its the one sport where I dont have the kilometers under my belt and it shows. * The morning preparation was too tight and I did stupid mistakes that could have caused a lot. Fortunately they didnt this time, but it would be better to be safe than sorry. Making a new PB with 10 minutes was quite surprising, especially since the training season has been quite spotty, to say it nicely. I certainly expected to be doing better than in Lahti, but my expectations where somewhere between 4:40 and 4:50. The big things were the PB on the run leg, and especially doing it with quite fresh legs before the run, and of course the clearly best run leg in any longer distance triathlon Ive ever done. In fact it was the first run leg in a half-ironman distance race where the end was anything else than fight for survival. But maybe the best part is that still none of the legs were particularly good. In fact with any half-assed winter of training it should be possible to shave off at least 5 minutes from *every* discipline in the race. Even that wouldnt have been enough to fight for the podium this time in the crazy contested M35 class (the two fastest guys went 4:03, the third 4:11), but it wouldve been enough to race for the victory in M40 (where Ill be heading next year). Its not about the amount of training, its about the quality (of which a reasonable amount is a part of). If your life is full of commitments, training like a pro is not a good way to success. I really like Matt Dixons Purplepatch approach, the pillars of which are Endurance training, functional strength, recovery, and nutrition/fueling. For success, each of the pillars needs to be in balance and catered for. Im still struggling in almost all of them, but maybe the balance still was better this time than in any longer tri race before. Results: http://live.ultimate.dk/desktop/front/?eventid=3833&pid=154 Strava: Bike: https://www.strava.com/activities/1766815850 Run: https://www.strava.com/activities/1766815544 (Photo credit: TS, https://ts.galleria.fi//Half+distan/part2/OI000814-03.jpeg)