Physiosports triathlon night

Damien Angus

Questions, reflections and triathlon advice –a 20 year perspective...

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Agenda

• Introduction

• Questions• Questions

• Reflections

• Advice

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Dr Damien AngusPhD exercise physiologyStrategy consultant – focusing onhealthcare

20th triathlon season approaching

12 Ironmans since 200012 Ironmans since 20008:48 PB8:58 Hawaii (2005)9:04 Hawaii (2010 – 1st 35-39 AG)

2:29 marathon PB70:30 half

Training:

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Training:Average training time is 9.0 hours perweek (last decade)

Specialty:Optimising training and racing

Questions

1. What are you trying to achieve and why?

2. What is your journey / timescale? (why are you in such a hurry?)

3. How much risk do you want to take? (what is it worth to you?)

4. Are you learning / adjusting? (figure out what works for you)

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4. Are you learning / adjusting? (figure out what works for you)

1. What are you trying to achieve and why?

Health Fitness Greatness

Mastery Fun Friendship

AdventureRebirth /

life changeBox ticking

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Challenge Weight loss A specific goal...

.... .... ...

1. What are you trying to achieve and why?

Health Fitness Greatness

In 1994….

Mastery Fun Friendship

AdventureRebirth /

life changeBox ticking

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Challenge Weight loss A specific goal...

.... .... ...

Health Fitness Greatness

In 2012

1. What are you trying to achieve and why?

Mastery Fun Friendship

AdventureRebirth /

life changeBox ticking

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Challenge Weight loss A specific goal...

.... .... ...

Questions

1. What are you trying to achieve and why?

2. What is your journey / timescale? (why are you in such a hurry?)

3. How much risk do you want to take? (what is it worth to you?)

4. Are you learning / adjusting to work out what works for you?

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4. Are you learning / adjusting to work out what works for you?

Training load – over the last decade

4.0

5.0

6.0

7.0

Swim

200.0

250.0

300.0

Bike

Ave = 165km /w

0.0

1.0

2.0

3.0

4.0

2003 2004 2005 2006 2007 2008 2009 2010 2011

Swim

0.0

50.0

100.0

150.0

2003 2004 2005 2006 2007 2008 2009 2010 2011

Bike

50.0

60.0

Run

14.0

16.0

Time

Ave = 165km /w

Ave = 2.3 km /w

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0.0

10.0

20.0

30.0

40.0

50.0

2003 2004 2005 2006 2007 2008 2009 2010 2011

Run

0.0

2.0

4.0

6.0

8.0

10.0

12.0

2003 2004 2005 2006 2007 2008 2009 2010 2011

Time

Ave = 9 hr /w

Ave = 43 km /w

Time – over the last decade

18

20

Time per week (hr)

Ironman in the quarter

Hawaii Ironman

0

2

4

6

8

10

12

14

16

18

Ave = 9 hr /w

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0Q102 Q302 Q103 Q303 Q104 Q304 Q105 Q305 Q106 Q306 Q107 Q307 Q108 Q308 Q109 Q309 Q110 Q310 Q111 Q311 Q112 Q312 Q113 Q313

Business

school

Seoul,

Boston, New

York

Work in Oz

– weekly

travel

TokyoMainly Melb

PushMaintain Decline Maintain Push Decline RebuildRebuildDecline Decline

My winter...

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Questions

1. What are you trying to achieve and why?

2. What is your journey / timescale? (why are you in such a hurry?)

3. How much risk do you want to take? (what is it worth to you?)

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4. Are you learning / adjusting to work out what works for you?

3. How much risk do you want to take?What is it worth to you?

• Training vs. over-reaching vs. overtraining (come back from Japan)• Training vs. over-reaching vs. overtraining (come back from Japan)

• Injuries: How aggressive? How fast to get back on the track?

• Race goals: How far? How many? (my rule of <50km per day)

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• Short v long term perspective: (running at 70)

Questions

1. What are you trying to achieve and why?

2. What is your journey / timescale? (why are you in such a hurry?)

3. How much risk do you want to take? (what is it worth to you?)

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4. Are you learning / adjusting to work out what works for you?

Test, tweak and learn..... Write it down

Forster Ironman 2005 – Summary:

Pre race: Started on a pretty high calorie, low fiber diet, with high levels of chips (salt),chocolate (low fiber)No caffeine for the three days before the race

4:45 am 70 g Carboshotz energy bar250 ml Up & Go drinkWater

Foster 2005summary!!!

Water

6:10 am 400 ml Carbolyte

6:25 am Race Start3.8 km swim

Bike: I bidon carbolyte – after about 15 km on bikeCarried 2 gel flasks full of cola carboshotz - took ~ 80% of contents throughout rideAt 100km – took 500mg caffeine – felt no real effects….Approx fluid intake:4 * water bottles @ ~ 400 ml8 * High5 sports drink @ ~ 400 ml – felt weak in strength

Run: Carried 3 carboshotz gelsLap 1: water / high 5, and 2 gels when I was worried about unwindingLap 2: coke, ice, water…. Frequent walking breaks

Recommendations for next time:

Pre-race diet: A more ‘normal’ diet of high carb – pasta, rice, fruit, cereal – I have a high throughput and

have not had any trouble with lower GI trouble in races before. I think that one coffee each morning is OK too… – this may help to stop overeating

Race morning: Get up early to get organized to stretch and to relax 500ml of Sustagen 2 hours before the race start – no solid food Practice this pre-race nutritional strategy in a half IM before the race.

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Overall thoughts:

Pre race – do I really need all these low fiber, high calorie, and high fat diet?Race morning: I woke up too late and seemed to feel rushed all morning…I had breakfast too late, and seemed to have a full belly all morningI think the amount of breakfast may be too much – the carboshotz bar is too much –

Practice this pre-race nutritional strategy in a half IM before the race.

Swim: Don’t do too much training – it is not that important how I come out of the swim Don’t go too hard in the swim – it is a very long day – it is better to conserve energy in the

swim Swim training – emphasis on drills and long, continuous swimming Some specific race simulation: eg 3 x 1km of 500m very hard, then 500m of float – sitting on

T1: Move through transition quickly – and place gel flasks / caffeine with the bike in on race

morning It may be worth having a second bidon on the bike with a good carbohydrate drink to

encourage drinking early on the bike

Triathlon training – it is a complex system

• Training – getting it right

• Sickness / injury prevention & management

• Tapering• Tapering

• Equipment

• Attitude

• Pacing

• Nutrition / hydration: in training, pre-race, race-day

• “1%” aspects: (aero helmets, tire pressures, hair removal)

• “X-factors” (life, pre-race, race mishaps)

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• “X-factors” (life, pre-race, race mishaps)

Last words of advice...

• Work out what works for • Don’t make the same mistake twice – learn

Advice What does this mean?

• Work out what works for

you – and do that and adapt…

• Type A personalities…

• Make triathlon part of your life; not rule your

life

• Too much of a good thing,

is a bad thing….

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• Love it now….and forever – win the award in

2020

• Create a “bankable base” (don’t get sick, don’t

get injured)

• The race is not always to

the swift…..but to those

who keep on riding