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Month: April 2014

SportsMyoBlog2014April
By admin Interviews, News , , , ,

Interview – Jody Gilchrist

I caught up with Jody Gilchrist after her PB performance at Ironman Melbourne recently. 

First of all, Jody, I’d like to say well done on such a cracking race and qualifying for the 2nd time in 2 years for the World Championships in Kona in October (in the 50-54 year age group). You must be ecstatic?

Thank you. Ecstatic for sure, but mostly relieved. This preparation started 16 months ago under the guidance of Xavier Coppock of TEAM Tri Coaching and it has been quite a roller coaster ride of emotions. After my surprise qualification last year in Cairns I really felt the weight of expectation to back it up here in Melbourne.

What did you expect going into the race at Melbourne? Did you feel like you had such a strong performance in you in the lead-up to the event?

My expectation was to have the race we had worked hard for and hopefully I would qualify for Kona again. About 2 weeks before race day Coach Xavier gave me my race plan which always includes splits. The goal for the day was 10 hours 30 minutes (Swim 1:15/Bike 5:30/Run 3:40). He knows my capability better than anybody (including myself). I really wanted these times but to achieve this it would be 30 minutes faster than I have ever gone. And hopefully quick enough on the day to qualify. I had a lead in race at Auckland 70.3 late January which I did 5.25 with a puncture. This was a PB so I knew I was in good shape and if everything went to plan it was possible. I did 10:33 (Swim 1:09/Bike 5:29/ Run 3:45) I need to work on my transitions!

What were the main changes you made in training this time around that you felt paid off come race day?

I have always been a consistent trainer so I knew I had to make small changes to many things to get a faster time. As the cliché goes it’s the 1% improvements that equal success.

1. My swim is my weakness and I had fallen into the classic Ironman mindset of it’s the smallest part of the race just get through it so you can get on the bike and start racing. I had one on one sessions with Team Tri Coaching’s swim guru Michael Harvey. I have a habit of over thinking so he had me concentrating weekly on just 1-2 small changes. This way I could focus on them for the week and make them a habit. And it worked, 6 min pb swim and out of the water in 6th place in my age group.

2. My bike has gradually been improving and as you know quality time in the saddle is key. This preparation Xavier had me doing a lot more cycling and it was paid back to me on race day with a 23 min improvement. I also got off the roadie and onto a TT bike 6 weeks before race day.

3. Preventative treatments also played a very important role. I embarked on weekly Myotherapy treatments with yourself. I also included Pilates once a week and a couple of daily strength exercises for my calf’s and hamstring’s.

Now you had a calf strain take you out of racing to the line at Kona (the world champs) last year, and this year have recovered well to handle such a high training load. Do you think this is because of some tweaks to your training schedule or more preventative treatment or a combination of all of the above?

Definitely all of the above. The weekly treatments from you kept the niggles under control and injuries at bay. Running has always been my strength so Xavier and I didn’t want it compromised again. My Sports Doctor had me on a greatly reduced running program that took me 4 weeks to get to 20 minutes of running continuously. No double run days, never 2 days in a row, no hills, no speed work and plenty of deep water running. This took a lot of discipline and faith but guaranteed me getting to the start line in one piece and able to race. Xavier embraced the changes and my double run days turned into double ride days.

Now that you are done with Melbourne Ironman and have until October for the World Champs, what will be your focus for the next couple of months?

I will have a few weeks off to let the mind and body recover. A holiday with my partner then start the Kona campaign in earnest. The body maintenance will continue, so save me a spot on the massage table each week, please. I’m also really excited to be part of TEAM Tri Coaching and about to embark on a Coaching role. I have learnt so much from Xavier, Michael and Justin and can’t wait to share that and my own experience and knowledge to the next generation of triathletes.

Thanks for catching up with me for a quick chat post-Ironman. I look forward to hearing more of your journey leading into the big one in October, which I’m sure will be a completely different race for you this year.

Thanks again Toby. Look forward to seeing you weekly and keeping me in tip top shape.

For those of you wanting to follow Jody’s progress in her training and lead up to the world championships, feel free to follow her on Twitter @gilly30jan

By admin Interviews, News , , , , ,

Interview – Debi Wess

First of all Debi I would like to say a big congratulations on having such a great day out at Ironman Melbourne and taking out your age group (60-65 years old) on the day and gaining your selection for the World Championships in Kona, Hawaii in October! it must be a dream come true for you?

Thanks Toby! Ironman Melbourne was really one of those rare days where everything seemed to fall into place and honestly I was not expecting the outcome that I had. It really has been a dream of mine for the last 10 years to qualify for Kona. This was my 6th  Ironman. This was the kind of dream/result that seemed very unattainable until Melbourne. I am over the moon! It seems ageing does indeed have its advantages!

How did you race unfold for you on the day?

After experiencing goggle challenges on the swim, I had an average swim time. On the bike, I wanted to break 7 hours. I kept a consistent pace which didn’t result in the goal time I wanted but I managed to pass 2 women in my age group and the seed was planted that I just may win my age group. This really didn’t seem a reality until halfway through the run when an announcer said I was winning, although I was quite skeptical still at the time. I kept my pace on the run and it wasn’t until I heard Mike Reilly say “You won your age group, you are an Ironman Champion” that I really, really got it-I had won.. I took a nasty spill at the very end of the run, which threw me a bit for a loop but nothing was gonna stop me at that point! I will say the things that made my race were: Following my race plan, getting nutrition right. These two things were what made it a successful day for me..that and good weather, calm waters and little wind!

I don’t think i will forget the image of you getting wheeled into the medical tent after the race after i had just finished getting changed and seeing you with bloody hands and knee’s from a fall and then the first thing you said to me after seeing me was “I did it Toby, I won my age group I’m going to Kona” sensational!

I was so overwhelmed at that point, I could not comprehend anything except Hey there is Toby-a friend. I am going to Kona!! Obviously the medical staff was not that excited for me as I had a gaping wound on my hand which needed stiches-ha! You looked a bit pale so I was kinda worried about you!

You travelled to Australia with your husband Hartley (65-69) and both competed in Melbourne. What was a typical weeks training for you in the 10 week’s you were here?

Wow, well in general we had our long bikes (up to 6.5 hours, we did do one 180k bike near the end-your awesome suggestion of a ride down the coast-we loved it!), long runs on Sunday, and followed by shorter runs in the evening. We rode 5 days a week, although less time, always followed by short runs off the bike. We also did many 2 workouts a day, one in the AM, much shorter one in the PM. It was a new way for us to train. All the “shorter workouts” on the bike and running added up to more bike/run miles than we have done in the past leading up to IM races. I loved it! My body was not so broken down and for us “older athletes” this was magic coming into race day..

Did you approach your training differently this time in the lead up to your race in comparison to previous Ironman event’s?

As I mentioned yes, the training was different. Also we stuck to a pretty healthy diet and my nutrition plan was very different this time, using Shotz gels and electrolytes which saved me on race day. But I didn’t do anything on race day that I hadn’t practiced in training. Very little solid food consumption in training, as I can’t stomach solids for the most part in IM races. The electrolytes I consumed were WAY more than I have in the past also, which kept me hydrated in a way that just worked come race day.

You were coming in for maintenance work at the SportsMyo clinic while you were in the lead up to your race, is this something similar to what you would normally do back home or something new? What do you think the main benefits are for an older athlete to get this type of regular work?

Oh my gosh, getting regular body work is key, especially for us “other athletes”. I have been getting regular massage before Ironman races for a few years now, knowing the benefits of keeping my muscles on track is probably as important as the training itself. The body work I received at your clinic by you, seemed much more specialised and focused mainly on the areas of my body where the muscles were being mostly affected. This variable virtually kept me injury free and I have you Toby to thank for this!! I was not as sore during training or the race.

What will the plans be now that you have qualified for the big one in October?

Uh, well I am still on the “rest, eat anything you want” training plan! No really, I just got back to America and getting my feet on the ground here and acclimating to the time change and elevation here (we live in a place that is 1500 meters high). In 10 weeks we have lost all our high altitude accommodating red blood cells and need to build them back up again. I will start training lightly next week; probably start the serious training in June. I have a 2 week trip planned in Hawaii in June so a second trip to Hawaii in October is icing on the cake. ☺ I wasn’t planning a 2nd Ironman this year so I need to rest and gear up mentally and emotionally to get back on the horse, so to speak. I would only do this if it was Kona though, that’s for sure!

Sounds great! i look forward to following you on the online tracker come race day! Thanks for taking the time out to have a quick chat about your time in Australia and enjoy your time catching up with family and friends back home. Congratulations on a very inspiring performance out there!

Thanks Toby! You and all my Australian friends have been such a huge part of my success. Your work with my physical well-being has only added to my progress as an athlete. Thank you!!!

For those of you wanting to follow update’s on Debi Wess’s progress feel free to follow along with her blog over at www.swtrigal.blogspot.com.au