Challenge Wanaka Triathlon Festival – January 11-17 2009

The Challenge Wanaka Team is building up to their triathlon festival:

Challenge Wanaka, the world’s most scenic iron distance triathlon, has grown into a week long festival of triathlon for 2009, featuring events for all ages and abilities in one of the most spectacular settings possible, the shores of Lake Wanaka.

The festival kicks off on Sunday January 11 with the Puzzling World Junior Challenge for budding triathletes aged six to fifteen. There’s also a 5km Fun Run and Swim the Course during the week before the two highlight events.

The streets of downtown Wanaka turn into a high speed race circuit on Friday January 16 when New Zealand’s top triathletes, including Olympians and national champions compete in the Contact Tri Series. This thrilling criterium style racing is a huge hit with spectators and provides exciting race conditions for the athletes as they compete in this, the first of four national sprint races to decide the national championship.

The week culminates with the flagship Challenge Wanaka race on Saturday January 17 when top professional ironmen and women from around the world join hundreds of regular athletes to take on the gruelling 226km course which features a 3.8km swim, 180km bike and 42.2km run. Thousands of spectators line the route and finish chute cheering on these inspirational contenders as they compete in the most arduous of the triathlon disciplines. The finish line is in the heart of the Lake Wanaka township and in true ‘Challenge’ style, there’s a fun finish line party with music and fireworks to welcome the athletes home late into the night.

Author – Challenge Wanaka is part of the global TEAMChallenge Series that includes six events in Germany, France and Spain as well as New Zealand. For further information visit www.challenge-wanaka.com.

Triathlon Training: Rocket Science or Meat & Potatoes For Endurance Athletes?

Val Burke offers advice on training for triathlons and endurance events:

When training for triathlons, whether iron or shorter distance race, we often neglect the “meat & potatoes” for the leading edge technology.

There are many aspects to consider in your preparation., but in my experience you have to get the basics right to progress to the next level. Here are five boxes you need to tick while you training your next triathlon!

SET GOALS!
Choose your race, make a goal for the race, and then plan HOW you are going to achieve that goal:

• Set your weekly training frequency (e.g. bike 5x/week);
  
• determine the plan for dealing with mental & physical weaknesses;
  
• and the plan for dealing with the little voice that tells you to “sleep in” or “you can’t do it”.

The goals you set have to be concise so you know if you reach them or don’t reach them. If you meet your process goals than you have a good chance of meeting your outcome goal.

PLAN!
One of the reasons endurance coaches like myself have a job!!

Plan your triathlon season, as you build toward racing:

• recovery weeks (mesocycles);
  
• weekly training sessions,
  
• & each separate training session.

Coming into race day plan the days & nutrition leading into the race. And then of course plan the race from the time you arrive at the site to what you consume after the race. Those who plan for traithlons better race better and get injured less frequently!

NUTRITION!
Think about what you are putting into your mouth! The NZDA has just released a position statement that is titled “Position of the New Zealand Dietetic Association (Inc) – Nutrition for Exercise and Sport in New Zealand” (2008). I would encourage you to get your hands on it. And I have posted an article on my website “Nutrition for Endurance Athletes”.

You wouldn’t put bad fuel into your porsche, so why do so many of us eat junk food?

RECOVER!
If you recover well you will “absorb” training better and are able to train harder. If you train harder you will race faster.

I encourage my endurance athletes to stretch regularily and build in a relaxing session once a week such as Yoga, Pilates, Feldenkrais or other such sessions that incorporate relaxation, stretching, muscle activation & movement awareness.

Furthermore, hydrotherapy is invaluable – try soaking your legs in a cold stream or lake after a long run or bike and then getting into a hot tub or bath (aka contrast baths).

ADDRESS BIOMECHANICS!
A big word for a “meat & potatoes” article! Most of us jump on a bike or slip on a pair of runners and just go out and do it. That is an excellent start, but injuries can be prevented and performance will improve if you take the time to ensure your bike is set up properly, your running shoes are supporting you, and that you are performing the movements well.

Furthermore, years of repetitive movements in the same plane ie. running & biking can cause muscular tightness & weakness (biomechanical imbalances), which is why I recommend strength training & stretching for 99% of the endurance athletes I coach.

Author: Val Burke (MPhed) is an exercise physiologist & endurance coach based in Wanaka, New Zealand. www.valburke.com