RETRO in Coffs Harbour, New South Wales | Sport & recreation

RETRO

Locality: Coffs Harbour, New South Wales

Phone: +61 434 718 274

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25.01.2022 OVAL UPDATE Have already fielded a few queries on whether tomorrow's run set would be back on the oval. Unfortunately the Council have again closed the facility, so for another week we will be working on the bitumen. Yes, I am aware the surface feels fine, and also aware that there are other groups still utilising Fitzroy Oval despite it being officially closed. Will be doing clockwise repeats of Marcia Street, Rose Avenue and Melittas Avenue tomorrow, all done as 500m build ...into 500m firm; minimum 60sec rest between reps, no more than 2min. Get in touch if you have any queries. See more

25.01.2022 Those athletes who elected to look for run consistency throughout May should now be settled into a nice routine aiming for five days of running at least five kilometres each week. Building volume through consistency, rather than trying to hit it too hard too frequently. Suggested speed set for Tuesday this week is very similar to last week, just pushing out the repeat distances a little more. Thorough warmup of at least 10 minutes, that includes light stretch of any tight ar...eas toward the end. 6-8x 50m walk backs as 10 lateral steps one side, 10 lateral steps the other side then gradual acceleration through to the 50m mark. Main set is done at least 4x and no more than 8x and again works on your 1km split from the beginning of May: 400m at a pace 10sec slower than 1km speed, rest 40sec, 400m sitting right on your 1km tempo, rest 40sec, 400m 10sec faster than your 1km pace. Super slow jog or walk 200m and repeat the sequence continually. As always, a thorough warm down prior to taking some time to work on any areas that feel tight is essential. Be careful if you are running on damp ground, with rain forecast your footing may not be 100% stable, so pick a course that you feel secure with both landing and toe-off.

25.01.2022 Mixing up some firmer work with easier running tomorrow. Super slow 20min to allow the body to wake up, then 2min gradual build so last 15-20sec is done fast. Next 8min back it right off again, but OK to throw in 1-2x short 15sec efforts if you feel the need to get things moving. Next 5min done at 10km tempo, then 5min easy; 5min @ 5km tempo, then 5min easy; 5min @ 1km tempo, then 5-10min super slow cool down followed by a light stretch.... Be realistic with your speed targets, and remember they are CURRENT pace, not what you could do 12 months ago or hope to do in three months time. Enjoy running in the cooler conditions!

24.01.2022 Long run again tomorrow morning, pushing out the time another 10min from last week. That means 90 minutes on the run legs, all steady state and controlled except for 2x 1km efforts thrown in. The first 1km should be around the 45min mark, and the second around 65min.... Lets see what those splits look like and how they hold up with that initial kilometre baseline established at the beginning of the month. With May almost over, look for some ideas to get you through June which will be posted over the weekend

24.01.2022 Current Ironman status...

22.01.2022 Winter solstice has been and gone, so we can look forward to a gradual increase in morning visibility: initially only a second or two each day but we are over the June 21st shortest daylight hours. Looks like two more weeks and we will have adults back together of a Tuesday morning, so perhaps only a fortnight more of online sets. Tomorrow aim for an extended warmup, as likely to be pretty chilly to begin with. Minimum 15min easy jog, until you feel the muscles beginning to r...espond. Light stretch then 4x 50m walkbacks, done as 15m high knees then 35m gradual acceleration. Main set is repeats of 500m @ 5km pace, 100m easy recovery, 300m done fast (without changing stride mechanics), 100m easy walk or jog recovery. Look for a minimum of 5x through, and no more than 10x, even if you feel invincible.

22.01.2022 SWIM SQUAD UPDATE From today the coaching contract at the Coffs Harbour Olympic Pool will be conducted under Daniel Bannerman, trading as North Coast Swim Academy. Tuesday and Thursday adult squads will continue in the same format they have for the past 15 years, 6-7pm and no need to book to attend. Admission to the pool will be $3.50 through the gate, and squad cost will be $7.50. There is the ability to buy multi-passes for both entry and squad. Any residual admissions on y...our current pass can be transferred toward a pool admission card. In addition there will be 5-6pm freestyle squads directly aimed at younger swimmers who prefer to focus solely on this stroke, mainly surf and triathlon competitors. It is necessary to book in for this timeslot. There are currently vacancies for both Tuesday and Thursday 5-6pm session. Both sets on Tuesday and Thursday will be coached by Andrew Rowlings, who will also be responsible for writing the program. What will be different? If you have been coming regularly to these squads, likely the only difference you will see will be in the payment system, with full details available to you on Tuesday afternoon, where EFT or multi-pass options will be provided. Get in touch if you have any specific queries. OVAL CLOSURE Fitzroy Oval is still listed on the Coffs Harbour City Council website as officially closed, meaning Tuesday morning will again be on the road. Likely we will be running structured 700m repeats on the bitumen, so bring your more supportive shoes. Hopefully we get the chance to be back on the grass sooner rather than later! RACES SELL OUT Several of the training group have missed out on an entry for their preferred events, procrastinating fractionally too long and watching several races reach a capacity field a lot earlier than what we would normally expect. If you are yet to commit to your preferred event, it may be worth making that decision ASAP, rather than missing out all together. Both Hell of the West and Tweed Enduro have waiting lists, with many Coffs athletes names sitting in the queue. Hopefully not too many of you are in this boat, and have managed to grab a position on the start line wherever it is you wish to compete.

21.01.2022 Very easy 10min warmup and cool down, stretching when you feel the need. Best done on a park or oval, the main set looks specifically at your current 5km tempo, and targets some 400m repeats done marginally firmer. Run through 3-6x, BUT as soon as you see your repeat times blow out or miss a target split, go straight to cool down.... 1km done at current 5km effort level, 200m super slow jog or walk recovery; into 3x 400m with 60sec rest #1 is at the same pace as your 1km split, #2 is targeting 5-10sec/km faster, while #3 will be again dropping an additional 5-10sec from your original baseline established in the 1km at the front end of the set. Walk 200m after your third 400m repeat, then back to your 1km to begin the cycle once again. Done correctly this set is manageable, however should you over-estimate that first 1km it can get ugly very quickly! Be both patient and realistic in the initial repeats.

20.01.2022 Positive signs...

20.01.2022 Mixing up your efforts today, so suggest a relatively flatter route that will enable a focus on varying your pace without having to compensate for inclines and declines that are any more than slightly gradual. Warmup with 10-15min very easy jog, if necessary throw in a short 20sec surge or two just to open up the engine. Main set is repeats of 1km gradual build to 10km pace, 1km holding 10km pace, then 500m very easy recovery jog.... Look for 3-5 of the above, depending on current fitness level and time availability. BUT then want to finish with 1km build to 5km pace, 1km holding 5km pace always nice to be doing your best work toward the back end of the set. Minimum of 5min easy cool down jog, but 10min is preferred, followed by a stretch that works the hamstrings and lower back. There will be one more week of run sets posted online to see us through July, but they will cease from August. We hope they have given you some direction through the Covid period, and you have explored some different sessions from that stock standard steady state jog each time you head out the door. Stay healthy.

20.01.2022 RETURN OF SWIM SQUADS Good news for those of you who have missed pool swimming Tuesday and Thursday evening squads will resume in the 25m facility at Coffs Harbour Olympic Pool this week. Will be the usual winter hours schedule of 6.15pm start, and we have access to all six indoor lanes.... The first month will be all about getting the feel back, and ensuring we are not pushing too hard too early: want to give those muscle groups ample time to re-adapt to regular sessions prior to lifting the load. Likely the water will be slightly cooler on Tuesday night though, as the heating takes a few days to get up to normal operating temperatures. I expect about 25-26 degrees on the first night, and warmer again by Thursday. Looking at other sites that have returned to regular pool training, athletes can expect somewhere between 6-12 second lag from their swim-fit 100m times. This will vary depending on how you have handled the interruption in swim training, with the more time out of the water the bigger discrepancy in your current and previous splits. Get in touch with any specific queries.

20.01.2022 Another cold one predicted tomorrow, ensure you dress accordingly a few layers that you can gradually peel off as the body warms up. Suggested set is very easy 20min, giving adequate opportunity for those run muscles to get moving; next 20min is broken into 2min increments, with the objective of making each of those segment quicker than the previous. Finish off with another easy 20min, running relaxed and focusing on keeping the breathing controlled and rhythmical.... Should you be pushed for time, cut the cool down short, but please aim to have the full 20min warmup to ensure you are good to go when the pace build begins. If you are feeling OK, make that final 4min segment a hard hitout somewhere near your top end speed. A flatter or undulating route is best for the above, especially that middle 20min ladder. Stay heathy out there.

19.01.2022 Another one bites the dust...

19.01.2022 THE TIME HAS COME! Yep, we are permitted to go back to group run sessions, providing we are sensible with our distancing and abide by a few requirements, which most of us have now become accustomed to. This means that should you choose, there will be a track style run group at Fitzroy Oval from 6am for athletes 14 years and older. Then at 7.15am on Tuesday we will have a session for 10-14 year olds. Backing that up on Thursday at 6am for the adults, with a set that is more en...durance oriented. What does this mean for YOU? Tuesdays 6am session will attempt to string everyone out a little, despite it being on the oval. You will be working at your own level, rather than operating in a larger group. There will be sanitizer and hand wipes available, and you are asked to avoid hugs, handshakes, high fives etc. In addition there also needs to be a record of who attends, so a simple comment below is adequate, as I can then collate them prior to Tuesday. Juniors at 7.15am will be going back to basics for the first few weeks, with this Tuesday likely to be a long slow warmup, then a lot of 50-60m walkbacks mixing some drill with speed. All attempts will be made to maintain a reasonable distance between the kids, with marker domes used as starting points, and placed 2m apart. I will collect kids names and a parental contact on arrival. Thursdays set will again have sanitizing options, and after warmup will be a series of out and backs. Again, a comment below on intention to attend will make it easier for me to collate an attendance sheet, rather than spending half the session grabbing names. Please consider other people attending the sets: if you are even slightly unwell it would be appreciated if you do your own session, or have a complete rest day. Since March we have made sure that all directives have been adhered to, attempted to encourage activity without ignoring social distancing suggestions, and are proud to say that at no point did we deviate from what we were legally required to follow. No loopholes, no bending of rules, zero slanting of things in our favour in fact from the outset, 100% compliant. The intention is to continue in that vein. It is also understandable that some people may be reluctant to come back to a group training session, so the intention is to continue to publish 2x weekly run sets to cater for those athletes. Would encourage everyone, at all levels and ages, to be a little cautious with any speed segments over the next month. Please err on the side of caution.

18.01.2022 While most of us are still trying to get the head around racing for the back end of 2020, it is time to consider your options for 2021, even though that currently seems like a long way off. Reality is that a lot of the events will be running on reduced athlete numbers, due to Covid compliance and spacing restrictions. On top of that, with a lot of races there has been a large percentage of entries transferred from this year, meaning many are already more than half full.... Most likely a lot of events will sell out, so NOW is the time to begin to prepare a race calendar moving into the back end of the current season, and even right through 2021. Ironman have made the decision to open entries to all of their full and half distance events at 11am on October 15th, and although some are more than 12 months away, you may be forced to commit early or risk missing out on that preferred event location. See below list of events that fall into this category IRONMAN 70.3 Geelong - 21 February 2021 Nutri-Grain IRONMAN New Zealand - 6 March 2021 Nutri-Grain IRONMAN 70.3 New Zealand - 6 March 2021 IRONMAN Australia - 2 May 2021 IRONMAN 70.3 Port Macquarie - 2 May 2021 Cairns Airport IRONMAN Cairns - 6 June 2021 IRONMAN 70.3 Cairns - 6 June 2021 IRONMAN 70.3 Sunshine Coast - 12 September 2021 IRONMAN 70.3 Western Sydney - 26 September 2021 IRONMAN 70.3 Melbourne - 14 November 2021 IRONMAN Western Australia - 5 December 2021 IRONMAN 70.3 Western Australia - 5 December 2021 IRONMAN 70.3 Taupo - 11 December 2021 Not time to panic entry half a dozen races, but probably prudent to put a line through the events that don’t appeal, then determine whether you are prepared to commit a long way out, even without full knowledge of what sort of restrictions may be in place moving into the year ahead. As always, get in touch if you would like to talk through the individual events, and which may be most suitable for your individual strengths.

18.01.2022 Good news is that run groups are OK to go, so from next week the Tuesday and Thursday sessions will resume at Fitzroy Oval. Will put up full details over the weekend. Another varied pace suggestion for tomorrow slow 10min warmup jog, and minimum 5min cool down at the back end. Middle is repeats of 3min very easy, 2min at perceived half marathon effort level then 60sec just under current 10km tempo.... Can run through this sequence as many times as you like with 4x repetitions giving you around 40min with warmup and cool down; 6x repetitions giving you around 55min; and 8x through taking it out to close to 70min. Hope to see some of you in person from next week.

17.01.2022 First run set for the week is more about your ability to control effort, rather than hitting it hard and looking for top end speed. Minumum 10min easy warmup, that includes a couple of 40-50m pickups just to blow the cobwebs out of the legs. Objective for main set is to maintain an even pace throughout the decreasing distances, except for the final 200m each time where it is OK to lift the speed.... 800m, 100m recovery walk or jog, 600m, 100m recovery walk or jog, 400m, 100m recovery walk or jog, 200m, 100m recovery walk or jog. Aim to run through this sequence 3-6 through, depending on your time availability, current fitness level, and ability to stay in control in the early stages. Note your speed/km for the 800m and aim to replicate it in both the 600m and 400m repeats, resisting the temptation to run quicker just because the distance is reduced. When you get to the 200m however, lift the speed as much as you like without changing your stride mechanics. It is wise to take advantage of the 100m recovery segments, which will allow you to get deep into the set before you see any dramatic change in your ability to maintain pace. In essence, the 800m each time through sets the target pace for the ensuing 600m and 400m, while the 200m gives the opportunity to open up a couple of additional cylinders! Factor in an extended cool down that finishes with a light stretching routine. Interesting last week to see Hervey Bay 100 sell out in a little under 8 hours, with spots nabbed in record time for an event that is not scheduled until mid-November. Who got a start, and who missed out (let us know with a comment below)? It is likely this will be the norm through the back end of the year, as restless athletes pounce on entries as soon as they are released. Although it is difficult to make concrete plans when all dates/events are in limbo, determining what you would LIKE to target is still a good idea. A lot of races still have plans to go ahead, but have halted entries until there is a firmer idea of what will be possible easier to handle a late influx than it is to deal with refunds/transferrals/cancellations and the headaches that go with it. May need to rug up if you are out early this week, although the first day of winter was moderate there are some cool mornings ahead of us.

17.01.2022 Congratulations on a great day out ladies! 2020 racing may have been quiet however what a way to finish the year at @hervey_bay_100

16.01.2022 Looks like we will be on the road tomorrow morning, with Council grounds all officially closed. So if you cant get to the group session, replicate on a 1km loop closer to home. Will be done as multiple 1km repeats, with at least 60sec rest after each but no more than 90sec.... Rotating through 800m build to 10km effort/200m easy; 800m build to 5km effort/200m easy; 800m build to 1km effort/200m easy; 800m targetting 10km effort/200m easy; 800m targetting 5km effort/200m easy; 800m targetting 1km effort/200m easy. Start and finish with 1-2km easy, and a light stretch before you head off to work or school for the day. We will be starting from the Botanic Gardens carpark and utilizing the 1km TAFE block. Still meeting at Fitzroy Oval at 6am though.

16.01.2022 Think about transferring your bike sets inside for the weekend? Doesn't look too inviting or safe if the forecast is correct... shorten the intended outside ride by 25-30% but aim for similar structure. If boredom takes over on the indoor trainer, split your ride into 2 or 3 segments with some fuelling/stretching/hydration in between. Please stay safe out there if it does get nasty!

15.01.2022 Controlled run for this Thursday, settling into cruise mode and looking for 10min longer on the legs than last week 70min in total for most? At the 50min marker throw in a 1km effort, with the aim of matching your split from last week. Other focal point is your breathing pattern on any inclines, reverting to a two-stride system until you have crested the hill.... Want to avoid busting yourself, and instead working on steady baseline strength and aerobic gains 70-75% perceived effort except for the 1km where you can light it up a bit. Dont forget the strength sets on three days each week: your preferred routine or 20min of 60sec plank, 60sec left bridge, 60sec plank, 60sec right bridge, 60sec plank etc.

15.01.2022 This video runs through some of the protocols we may expect moving into September events should they go ahead, some of which was mentioned on Sunday online group chat.

14.01.2022 Good luck to these two when they compete in the NSW 3000m Championships in Sydney this evening. Daniel Williams hits the start line at 6.54pm, lining up as one of the younger brigade of a field ranging in age from 12 through to 53. A longer wait for Olissa Onley who is scheduled to race at 8.53pm, with some familiar age-group faces in the field, but also a lot of unfamiliar athletes from 13 through to 38 years old. The events will be livestreamed on Athletics NSW Facebook page, going live at 5.30pm should any of you wish to watch the events in real time. Both are using the opportunity for a hitout on tartan, prior to the 2020 NSW All Schools athletics from December 3-5th.

13.01.2022 3km HITOUT It is not only triathlons and marathons that have been put on hold, but school athletics and cross country have been hit pretty hard as well. In order to give athletes something on which to focus, I intend to conduct a few 3km firm hitouts on the road over the next month, which will hopefully give both some motivation but also a target to work toward.... There may be a handful of starters or we may get a lot, either way the intention is to have an early Sunday afternoon 3000m on a flat and smooth road, comprising 3x 1km identical loops. Week #1 athletes will be asked to nominate a target time, and tape will be placed over their watch face on the start line; objective is to run to feel without the GPS distraction on your wrist. Week #2 likely to be a scratch start run, with the benefit of the technology for those that missed it first time round. Week #3 will be a handicap start, based on average splits from previous two runs. Looking at a 2pm Sunday start time, where there is zero or minimal traffic at the intended site. This also brings into consideration adequate fuelling and preparation for an afternoon event the opportunity to play with hydration and nutrition, as well as tinkering with warmup routines. These are looked at as training sets, not events. Anyone is welcome, and although it is likely to attract a younger demographic, if you are a little older and interested please come along. Next Sunday, September 6 will be the first run; then again September 13; handicap run will be September 27. There is no charge involved. Covid safe practice needs to be adhered to, so please only one parent/guardian per runner. There will be sanitizer and disinfectant wipes available on site. You are asked not to congregate pre-start, then depart punctually once you are done. Get in touch if you have queries or need further details via email or message. You will then get details on the intended route, and be asked to submit your goal time for week #1

13.01.2022 TUESDAY RUN SET Dont want to hit it overly hard in the morning, as for a lot there will be some additional muscle fatigue coming off a Monday holiday and the tendency to be a little more active than a regular week. Yes, there is some speed, but never hitting top gear and instead aiming to hold on to that speed for a slightly longer distance each time.... Very easy 15min warmup jog, stopping for a stretch at the 10min marker, then again when done. 5x 400m repeats with at least 60sec rest but no more than 90sec, first rep is a gradual build to 5km tempo, next three repeats are holding 5km speed, then final repeat is at 1km effort level. Easy 5min walk/jog recovery where you self-assess and ensure no niggles or muscle tightness. If all good move into 3x 600m, again with minimum of 60sec rest but no more than 90sec, first two reps at 5km tempo, then the third at 1km tempo. Another easy 5min walk/jog recovery and self-assessment. Providing the body feels OK you then have a 1500m, with the first 1km done at your 5km tempo, then final 500m lifting the speed to replicate your 1km pace. Walk/jog for 10min, light stretch, walk/jog for 5min. Likely to be damp underfoot in the morning, so be selective where you complete this set and look for a stable surface with minimal slippage.

12.01.2022 Suggested to get you mobilized on Thursday morning steady warmup of at least 10min, and adequate cool down no shorter than 5min. In between want to do 2x builds, perhaps 5km each time. Start steadily and gradually pick up the effort, so final 1500-2000m is working it hard. Turn it off and repeat the process once more through. This is a good way to compare your heart rate and speed at separate points of your run; were you able to back it up second time around? Did heart rate ...and speed match up for both of your builds? If you are pushed for time, cut the build back to 4km, or even 3km if necessary, BUT please repeat the process twice so you have a direct comparison. This is best done on a flatter or slightly undulating route, just to remove as many variables as you can.

12.01.2022 Looks like we may get the go-ahead for adult sport to resume from July 1, but still waiting on guidelines from the State Government before getting too excited about a resumption in run group sets. I expect notification updates from the relevant sporting authorities and insurance underwriters as soon as they are made public will keep you fully informed. Suggest some controlled hill repeats tomorrow morning, where a gradual gradient is the preference, rather than something ove...rly steep. Minimum 15min easy warmup, with a couple of short surges no longer than 30sec toward the back end. 4x incline runs @ 75% perceived effort for 2min, with an easy jog recovery back to start point. 4x incline runs @ 80% perceived effort for 90sec, with an easy jog recovery back to start point. 4x incline runs @ 85% perceived effort for 60sec, with an easy jog recovery back to start point. 4x incline runs @ 90% perceived effort for 30sec, with an easy jog recovery back to start point. Light stretch and easy jog cool down. If you are pushed for time, either cut the reps back to three each time, or omit the final set of repeats. Again, be careful on your route selection as likely to be wet and slippery underfoot again

11.01.2022 Rewarding weekend for a few who travelled south to the Maitland Triathlon last Sunday, as we begin to see a few NSW races re-emerge on the calendar. Isaiah Koopmans won the sprint distance event outright, as he continues to get a handle on constructing a complete all-round race. In the lead pack throughout an extremely murky swim that made Goondiwindi look pristine, then staying on the front for the majority of the bike; Isaiah pulled away in the early stages of the 5km and c...ould then back it off slightly and run with control. Very good all-round performance that showed a lot of maturity and patience. Crossing the line first in the 20-24 female division, Georgia Ensbey started the day with a lighting fast swim, backed it up with a solid bike and then toughed out a consistent run on a course that was not conducive to quick times. Both Isaiah and Georgia will benefit from this hitout, managing travel, fuelling and hydration planning for their upcoming target events, Kingscliff and Yamba over the next few weeks. Also making the trip and contesting the middle distance 2km, 60km, 15km option, Clint Rowlings finally got a chance to test the body in a competitive situation. After three consecutive Ironman cancellations, some of the motivation was beginning to wane, so this was a much-needed opportunity to push the limits, even if not at full fitness. Next weekend will see a small group head north to the Hervey Bay 100, where the temperature is meant to peak at over 30 degrees on race day. With border uncertainty, what was originally almost 20 RETRO competitors has dwindled to only four. Hope your weekend is a good one, whether racing or training, stay safe. Maitland Triathlon

10.01.2022 Some of you may have logged on to the Triathlon Australia Q&A late last week, where those involved in the decision making processes gave a bit of insight into the hurdles that need to be negotiated in the return to racing. At the least, checking out the below link (which takes about 30min) will allow you to see how the President and CEO view a lot of current issues. No defnitive answers, but an indication of which states may see some racing sooner rather than later.... https://www.facebook.com/TriathlonAustralia/videos/710909096324594/?v=710909096324594 Any RETRO athletes contemplating an Ironman in the next 12 months, keep a look out later in the week for details on an online get-together to go through the available events, and the considerations that need to be weighed up when determining what will be the best option individually. Again, we will not be in a position to state which races are likely and which may fall by the wayside, but can give you some idea on the considerations that will need thought before you commit a hefty entry fee.

09.01.2022 GET THE BALANCE RIGHT! It’s that time of the year stress levels go up trying to get work completed before you take time off, drinking a little more with parties popping up all around you, dietary changes as you sample the seasonal foods, sleep gets abbreviated due to all of the above. On top of that you are trying to maintain your usual training routine, loading up the body as normal without taking into account the additional factors that can impact your overall health and w...ell-being. Perhaps you should consider easing off the training distance and/or intensity for the next few weeks? Primary objective from this point onward should be to arrive at January 1, 2021 injury-free and ready to kick into a new year. If you hit the ground limping and carrying some physical issues, you are on the back foot from the outset. Unless you have a priority event in January, please be sensible and controlled in December. You will not lose ground by scaling back your physiological workload, so consider slotting into maintenance mode doing enough to keep the motor ticking, but intentionally incorporating some extra rest or, at a minimum, controlled recovery days. Just so you are aware of the timelines -4 weeks until Pub to Pub run -8 weeks until Hell of the West triathlon -9 weeks until Trial Bay triathlon -12 weeks until Tweed Enduro triathlon -12 weeks until Ironman New Zealand -12 weeks until Port Macquarie Run Festival -20 weeks until Port Macquarie Ironman -29 weeks until Gold Coast Marathon Be patient through the Christmas and New Year period, giving yourself the opportunity to build into any target events. Waking up on January 1st with a body that is 100% intact is my current goal, rather than epic training weeks or PB run splits. Think about what you intend to do, and what is best for you long term. Happy to talk through options with anyone who needs a sounding board just get in touch! See more

09.01.2022 TRAVELLING OK? After a few weeks of seeing some light at the end of the tunnel, looks like we again need to reset and perhaps re-assess what is possible in regard to competition for the remainder of 2020. Yes, there are races going ahead in Queensland, with running and triathlon events already happening and more in the pipeline. But we cant get across the border to take our place on the start line.... With no indication of how long the border closures will be in place, those athletes entered for Gold Coast Run Festival, Sunshine Coast 70.3 and Ironman Cairns are again finding themselves questioning whether the training volume is warranted, with zero guarantee of a race hitout being possible. Only real option is to maintain your training load, but perhaps factor in a low volume recovery phase each three or four weeks: dont get to your peak until you have some race certainty. Not easy, but does ensure you dont push the envelope too far and then find illness or injury impede that continual improvement curve in both speed and fitness. How are we affected locally? It is training as usual, both run and swim squads proceeding as they have over the past six weeks. We do need to remain social distancing aware, and continue to be diligent with hand sanitization and the Health Department directives regarding testing if feeling unwell. In addition, I would ask that if you have been to one of the NSW declared hotspots, please dont attend the group sets for 14 days from your return. This includes Sydney, Newcastle and areas on the South Coast. So keep the motor ticking, grit the teeth and be appreciative we are not on complete lockdown similar to Victoria

09.01.2022 Lots of back-and-forth, to-and-fro negotiations/proposals/suggestions from sporting bodies and Government at all levels when will the reins be loosened a little more? Currently looks like we will be able to resume RETRO junior groups from July 1st: this will likely mean 14-18 year old athletes on the grass at 6am on Tuesday mornings, 10-14 year olds then following at 7.15am. Would then back up with 14-18 year olds again on Thursday morning at 6am. Once the go-ahead is given ...for resumption of adult training and competition (mid or late July?), the normal Tuesday 6am track set, and 6am Thursday endurance session will resume. Thursday 14-18 year olds would then move their start time to 7.15am from that point. For those continually asking, the above is the RETRO plan for coming out of Covid-19 regulation and obviously is 100% dependent on directives regarding maximum numbers. We will keep you informed as we get further information (received regularly from insurance underwriters, Triathlon Australia, Athletics Australia, Swimming Australia, Federal Government, NSW Government and Coffs Harbour City Council). Hope you are all enjoying your long weekend. See more

08.01.2022 ROUTINE June is coming to an end, so we are a third of the way through winter! Still no definitive race dates, and even those still taking entries are not guaranteed to proceed.... Suggest July focus is all about re-establishing your training routine, slotting in those sessions when you would normally hit them, with disciplines/days resembling your regular structure. No need to bust yourself though steady ride or windtrainer set; controlled run looking for rhythm rather than speed; replace swim sets with upper body strength routine or resistance band workouts if you cant get in the water. Basically, July is the time to get the body back into training schedule, even if not under full training load. You should not be stressing too much about current top speed, distance goals or any of the things that would normally be occupying your head at this time of the year. 2020 is nothing like 2019, 2018 or anything you can recently recall, so to compare yourself with a past version at a similar time on the calendar is not an accurate or fair indication of your fitness. Remember that if you are flying now, it is likely that once those events roll around you will be fatigued. Lets accept being a little fatter now so we can fly when necessary! Stay active, keep moving, set up the routine that suits you, but avoid cooking yourself courtesy of frustration emanating from a lack of events.

08.01.2022 For those who are not yet ready to return to a training group environment, or prefer a few more weeks doing their own thing, the below should get you moving on Tuesday morning. Minimum 10min warmup, light stretch focusing on hamstrings and lower back. 4x 200m all done as a build so final 50-60m has you moving quickly without impacting on your natural gait. 60sec self-assessment between each repeat.... Moving on to a main set of 400m @ 5km pace then 100m @ 1km pace; super slow 100m walk or jog recovery and then go again. Look for a minimum of 6x repeats and definitely no more than 12. Be realistic with your pacing though: try to avoid your Usain Bolt impersonation for the faster 100m and remember that it is your turnover that increases rather than changing from middle-distance stride into sprint mode. Aim to finish with a walk/jog/stretch when you are done.

08.01.2022 Tuesday run set- 400s Get the body moving with 10-15min easy jog, with 2-3 short surges toward the back end. Stretch the hamstrings and lower back. Main set is comprised of 9-15 repeats of 400m Rep 1- 300m easy 100m hard... 60 sec rest Rep 2- 200m easy 200m hard 60 sec rest Rep 3- 100m easy 300m hard 60 sec rest and start again. Aim for three rounds through, if youre feeling good do 4 rounds, if youre feeling great run through 5 times Warm down of 5mins running easing from easy to super super easy then stretch Stay safe out there, and remember to let us know how you go getting through the set. See more

08.01.2022 Next Monday is 12 weeks out from the proposed date for rescheduled Ironman Australia in Port Macquarie. Cairns is a fortnight later, so currently 14 weeks until race day. Then there is Busselton in December, Taupo in March before the regular Port date in May 2021.... With a lot of factors needing to come together prior to some of these events getting the go ahead, many athletes are still up in the air as to what is their best course of action. In order to assist in giving some idea on what things need to be considered, along with the variables that each course and date bring, we will be having an online discussion to lay out as much detail as we have at hand. Sunday at 3pm any interested RETRO athlete is invited to a Facebook Meeting Room discussion on the upcoming Ironman racing season. Simply comment below, notifying your interest, and you will be invited to join in with a link provided by 2.45pm on Sunday. This is not a presentation, but an opportunity for all interested parties to air their thoughts and queries on each individual IM event

07.01.2022 Again today, extend your warmup just to ensure you give those run muscles adequate time to get moving prior to working them firmly 15-20min easy jog with a few short accelerations. Even a little longer if it is really cold. Main set is 4-6x 1500m repeats with minimum 60sec recovery, but no more than 90sec. Each 1500m is broken into 500m ensuring breathing and posture is a priority, then 500m building speed as you work through the gears, with final 500m always done at best pa...ce. A reminder that best pace is what you can maintain for all repeats, not so hard that you blow up after rep two and cant then replicate your initial efforts. Light stretch, easy jog, light stretch to finish off. Enjoy what looks like another fresh morning.

06.01.2022 WET UNDERFOOT! Have had a few queries already about whether there will be a run group tomorrow morning, with the deluge currently hitting the North Coast. Yes there will be a run. No there will not be an oval speed set as normal. For those super keen to have a splash/wade through the water and mud, we will have some short out and backs on the creek walk, starting from Fitzroy Oval car park.... Wear an older pair of shoes, put on an additional layer and you will be OK. Tuesday sets will continue over Christmas and New Year weeks, but there will be no Thursday sessions on Christmas Eve and New Year's Eve. The same applies to swim squads, with Tuesday sets continuing but Thursday sessions on hold for the 24th and 31st December. Let me know if you have any queries regarding the above. See more

06.01.2022 The current memories coming though our feed are so great to see, Hawaii 70.3 IM, what a race..... what a location!

05.01.2022 Another week down, and as far as training groups are concerned we are still in a holding pattern. Yes, Council has opened up their ovals for usage, as long as overall Covid-19 guidelines are adhered to; which means no more than a total of 10 people on the oval at a time. No good to us, with much bigger numbers required before we can return. So, suggested set for tomorrow morning continues the build from the last few weeks.... Steady 10-15min jog to get the body moving, 800m done as 50m heel-to-butt, 100m build, 50m walk with high knee lift, repeated continually. Short stretch of the legs and lower back and then move into 500m 5-10sec below 1km pace, 500m holding 1km pace, 500m 10sec faster than 1km pace. 60sec rest after each 500m, and run through the sequence at least 3x, and no more than 7x. Ensure you have an adequate cool down afterward. Hope your week is a good one!

05.01.2022 April was all about getting on the bike as much as you could manage. May was more about regular run sets, looking at weekly accumulated volume rather than single set mileage. Whats in store for June?... Changing the thought process on a few different angles, taking the focus away from training and instead taking the opportunity to freshen up a little in readiness for what we anticipate will become a build into some confirmed races later in the year. Firstly, how about targeting some additional rest each day aiming to get an extra 30-60min sleep each day. Let the body recover. Secondly, take the pressure off on any of your outside bike rides by putting the race steed away and instead jumping on the MTB, roadie or even gravel bike. Ride to time and dont stress about average speed or distance; even get offroad when you can. Thirdly, how about what is going into your body. Take a look at your sugar intake and aim to cut it in half where you can. Specifically target those hidden sugars in things like bottled juices, breakfast cereals, flavoured yoghurts and sauces/condiments. In summary, think about approaching June as a reset period, so you are good to go in July should some events get the green light. Restrictions may be easing a little, but lets stay vigilant in our every day approach

05.01.2022 Very happy for two of our younger athletes, both excelling at the NSW Athletics Long Course Cross Country held at Dapto over the weekend. Racing over 4km first up on Saturday was Olissa Onley, on the back of some consistent training blocks where the emphasis has been strength/endurance and working on being able to hold that top end legspeed for an extended timeframe. Olissa shadowed the two leaders throughout the initial stages, then kicked it up a few gears about 800m from h...ome, crossing the line first in the Under 17 Girls division, and claiming a State gold medal in the process. Although I have said it before, it is worth repeating: yesterday’s result comes on the back of consistency over a long period, and not a couple of silver bullet training sets. When you combine intelligence, diligence, dedication with a good dose of natural talent, the results will be there. Late Sunday morning Daniel Williams lined up in the Under 14 Male event over 3km, with only a month of solid work due to a broken collarbone that restricted his movement for a month or two. There is little doubt that Daniel produces his best results in a race situation, relishing the opportunity to be able to test himself, even when the leadup has not been anywhere near perfect. Again there is a healthy amount of natural talent, but also the self-belief that is necessary to find the best of yourself no matter what the circumstances. Running 10min flat, Daniel grabbed a State silver medal when only a month ago he was limited to indoor bike spins, walks, and body-weight strength work. Congratulations to both, stepping up and competing at a high level with distinction. Well deserved outcome from two dedicated but modest athletes.

04.01.2022 Thursday suggested run is a follow-up to the pace work done on Tuesday, but done nonstop and incorporated into a longer set. Divide your available run time by two if you have 50min available, it is broken into 2x 25min segments. The first half is very easy, and done at a pace that feels slightly too slow.... Back end will have you repeating your firmer efforts from Tuesday: 2min @ 10km pace, 90sec @ 5km pace then 90sec easy recovery. Run through continually. Ensure your final 5min is a controlled cool down.

03.01.2022 Pushing out the distance another 10min tomorrow morning looking for 80min on the legs, mostly done with control. Aim to find a rhythm that feels right for you, ignore the watch initially and run to feel. Should be at a tempo that you think you could sustain for a much longer time frame. When the 80 minutes is up, hopefully you will have the impression you could have maintained that effort level for another 10-15min.... BUT, as with the last few weeks, there is a hard 1km thrown in, just to compare with the splits you have recorded over the past three Thursdays. Todays effort comes at the 60-65 minute marker, where you pick up the rating and push the speed without overly compromising your posture/technique. Some of you would have received information this morning confirming the cancellation of the 2020 Gold Coast Marathon. Another quality event that attracts a lot of North Coast athletes that has fallen victim to Covid 19. I would encourage you to think through whether it is wise to go ahead and hit race distance on that first Sunday in July; or do you save your bullets so you get that race experience in the ensuing months? Remember the recovery for most post-marathon is an extended process, so before committing to a substitute 42km please give some thought as to how that option will impact you for the 5-7 weeks that follow. Look after yourselves out there on the roads, tracks, paths and trails.

02.01.2022 It never fails to impress the Suffer in Paradise slogan that goes with the Hervey Bay 100 was again pretty apt for the 2020 version of the event. Although RETRO numbers were severely depleted due to the obvious constraints of Covid 19 and resulting border issues, it was good to have four people on the start line, at one of the best events on the racing calendar. Very challenging conditions in the water, pushing directly into a solid wind and chop, but then getting some ass...istance once around the first turn buoy; great bike with the majority on smooth surface, and just a bit of a breeze on the outward leg of each lap; usual hot run, with very few hitting the splits they are accustomed to. This is a race that really finds out any chinks in your all-round fitness, with the 2km, 80km and 18km distances long enough to test an athlete’s endurance, but also short enough to allow competitors to maintain some speed. Rachel Cleary was quickest from Coffs, taking third place in her division on the back of a strong swim and extremely impressive bike split. Held on during the run, with the grimace on the face a give-away of how much she was hurting. Another good learning curve in getting the bike/run balance correct. Happy to see Jen Booth put together a good all-round performance, well balanced in all disciplines and maintaining really good form right through to the finish. Certainly a lot more accomplished than she gives herself credit for, with Sunday an example of getting things right. Despite a couple of skinned knees from a fall, Fiona Bryant-Smith still maintained a smile from the start to the finish. Being one of the final wave starts, Fiona definitely had to content with both the hottest and windiest part of the day, and showed how far she has come over the last few years, handling the demanding physical needs through her mental tenacity. Only one male from Coffs made the trip, with Andrew Rowlings managing a category win in one of his favourite events. Great to be back racing, and highly recommend this event for 2021. Focus now turns to some shorter distances with upcoming sprints at both Kingscliff and Yamba, along with the Coffs Harbour Triathlon Club racing. Photos courtesy of DSA Images See more

02.01.2022 How did you handle the temperatures this morning? Stay in bed, or roll out for a ride or running set? Should be slightly warmer tomorrow, but still better get those layers on when you head out. Backing off the overall distance, and finishing with some run throughs done with an eye on posture as a priority.... Steady state run, somewhere between 30-50min, depending on how you feel and time availability. Want to finish at a park or oval for 10x 100m run-throughs at three-quarter pace, keeping the pelvis forward, head still and shoulders back. Rest 30sec between each repeat. Short stretch, then finish with an easy cool down jog looking to retain that good body position established in your run throughs. Looks like it will be July before we get back to some group sessions, so another month of keeping those motors ticking and hoping for some events to appear on the horizon. Say healthy, stay warm, stay vigilant.

01.01.2022 The sun may be coming up slightly earlier, but those mornings are still cold! Therefore, minimum 15min easy warmup jog to get the blood into the legs, light stretch, then 4x 200m progressively getting faster, 60sec stretch after each. Main set broken into 1200m repeats, again with 60sec stretch between. All done as 400m build to 5km pace, 400m @ 5km pace, 400m @ 1km pace.... Look for at least 4x reps, and hopefully 8x through. Easy cool down jog/walk put all the clothing layers back on and then refuel as soon as you can to set you up for the remainder of your day.

01.01.2022 Over the past few months we have seen numerous changes in the way we go about our everyday lives. For the first time in my life, every country around the globe was forced to contend with a similar threat, and we have seen varying approaches with drastically different rates of success. Some countries suffered awful human losses, while others got it right with Australia and New Zealand among those. As world leaders took different approaches, so have we as individuals: some adhe...ring to recommended guidelines and others making their own choices. What can we expect moving forward? Undoubtedly there will be benefits for a lot of athletes, with the enforced time off ensuring ample opportunity to get the body right, without the race stresses normally accumulated through a full season. Some athletes are likely to extend their competitive lifespan, and get a few additional years near the top of their form. What has really been a standout from my perspective, is the reliance on regularly seeing athletes at swim or run squads, and the taken-for-granted opportunity to check on their well-being and training completion. That has not been the case since March 22. With that in mind, training schedules will be moved to an online platform from the end of this month. We will be switching athletes to TrainingPeaks schedule delivery over the next fortnight, BUT those currently receiving a program have the opportunity to maintain email delivery through to their target event. This also means there will be a limit on the number of athletes RETRO takes on at any one time, and more onus on those athletes to complete full training schedules, rather than a haphazard approach preferred by some. Yes, this does mean some previous athletes may not immediately be able get straight back on the books; already that limit is pretty close. It also means that previous pricing will be re-examined, and costing to rise depending on your personal preferences on TrainingPeaks. Those currently receiving schedules will get email details on how to create their TrainingPeaks accounts. Please get in touch if you want to talk through options, or have reservations on whether this move will benefit you. This should be looked on as a progressive step, providing more detail to athletes. It does also mean more accountability though, with missed or amended sessions becoming blatantly obvious when observing profiles. See more

01.01.2022 Although there has been a slight reduction in Covid-19 restriction directives, we are still a long way off resuming group run sessions. In fact it is unlikely that Tuesday and Thursday mornings will return until we see restrictions eased to level 3. There is a possibility the kids may be able to kick off under level 2 guidelines, due to the smaller numbers involved, and a decision will be made once that time comes. Simply put, RETRO will be adhering strictly to whatever the r...elevant levels of Government advise both in regard to group sizes and to facility usage. When that time will be, we have no idea. Perhaps some time in July? More likely August? In the interim try to focus on those things that you have control over, instead of stressing about the absence of some factors of your life. As athletes you are well equipped to settle in and display the same resilience and discipline you exhibit on race day, and indeed every day whilst out there training. Consider altering your focus to foundation work in your exercise disciplines, steady state bike and/or run sets that extend out a little further in time. Yes, it is nice to hit the speed button and feel fast, but limit those sets to perhaps only once a week (see below suggestion), rather than pushing your limits continually. Disappearing race day goals means you need to rethink your approach, and perhaps take a long range view. What can you do now to set yourself up for not only the back end of 2020, but the two to three years that follow? Suggested higher intensity run set for Tuesday should be based on your 1km timed effort last week, a speed guideline that we will be using throughout the remainder of May. Throw on a couple of layers for 10-15min easy jog warmup, stretching when you feel the need. Spend 3-4min loosening those areas that may be tight, then we move into 10x 100m run throughs on a 60sec time cycle, each marginally quicker than the previous. Discard layers as you get warmed up. Main set is repeats of 300m sitting on your 1km pace, rest 30sec, 300m 5sec quicker than your 1km pace, rest 30sec, 300m 10-15sec quicker than your 1km pace then walk 100m to recover. Repeat this cycle at least 5x, and no more than `10x. Hope your week is a good one