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Category: Interviews

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Marcel Walkington Interview

Thanks for taking some time out to join me for a quick chat Marcel.

I am sure that many Triathletes that come through the clinic’s doors at SportsMyo will hopefully find it an interesting read and give them some excellent insights as to what an elite Olympic distance triathlete is doing every week to put themselves at the pointy end of their races.

For those of you reading that don’t know Marcel, he is the newly crowned Australian champion living in Melbourne training and racing with the Victorian Institute of Sport’s Triathlon Program.

We might kick things off by telling us a little bit about your race schedule so far for the year and what’s in store for the remainder of 2016?

Thanks Toby. Yeah, the race season started for me with just a local Gatorade race down in St Kilda. We VIS boys usually use these races as training and for a good hit out. So we used this race to prepare for our first main race, the Australian Olympic Distance Champs. Here I was lucky enough to take the win and also secure myself a spot on the u/23 world’s team for later this year in Cozumel, Mexico. Following this race, I had an Oceania Cup race in Takapuna, New Zealand. Here I finished second.

Just last weekend, I had a World Cup race in Mooloolaba, where I finished in 20th place. Wasn’t too bad of a result for me, considering that the field was quite strong.

It sounds like it has been a busy couple of months! Where are you at with your training at the moment, and what would a typical week involve for you across the three disciplines?

At the moment, I am in the middle of the race season. So training has basically been recovering from races and preparing for the upcoming races.

However, when in full training, a typical week would usually involve about 25km of swimming, 300km of riding and around 90km of running.

Within that volume, there is a fair bit of intensity. So, for instance, a hard swim session that we do might be 6-8x400m on 5:00 cycle coming in around 4:30. Or a hard run session for us could be 3x10min efforts at around 3:10 pace.

Marcel undergoing some pre season testing in the exercise physiology lab at the VIS.
Marcel undergoing some pre-season testing in the exercise physiology lab at the VIS.

It sounds like a solid amount of training! What about outside of the swimming, riding and running? Do you incorporate any strength & conditioning?

Most certainly. Gym is one of those things that I have always considered a necessity with training. During the week, I would do three gym sessions per week. My gym program (designed by Harry Brennan from VIS) has a lot of stretching, mostly hips/quads/hamstrings/calves. I also do some weight exercises as well to strengthen my calves, glutes and core.

I enjoy doing gym a lot since it is one of the things where you are able to see your progress, whether it be lifting additional weight or being able to get more range in the stretches.

Nice, I think that will give some of my other athletes back at the clinic some good insights into what you typically do outside of the three triathlon disciplines to keep you performing at your best and allow your body to handle those sorts of training workloads.

What do you try to tick off when it comes to recovery around training, and do you have set times that you like to do these around training & racing?

Some of my recovery is incorporated into my gym sessions, for instance, the stretching aspect. As well as this, I would try to keep hydrated, especially leading into a race. I do this by drinking a lot of water and also having some sports drinks. Ice baths are one of the ones which I find hard because it hurts so much. But I would usually do it after a hard run session to cool off.

Another recovery method is also getting the massages. I try to get at least one per week, maybe more if I feel that my body needs it. I think it is a vital part of keeping your body in shape. Some weeks I don’t even feel that I need the massage, but it is always good to get it just to be sure that the body is in top shape.

That is a fair point you make. However, I don’t think I have come across an athlete who has not found ice baths a bit of a mental hurdle. So what has your favourite race been to date so far?

This is a tough one. There are a lot of countries that I have been to, and that itself has made the racing experience very enjoyable. But for the combination of favourite race and city, it would have to be Karlovy Vary in the Czech Republic. The city there is absolutely stunning, so picturesque and beautiful. Then the race is really interesting; the swim is done in a lake, the ride over some steep hills through the city and then the run winding through the city streets. It is a really tough race since we ride up a 20+% steep gradient hill. However, it is so enjoyable at the same time.

Running around Albert Park Lake with regular training partner Declan Wilson.
Running around Albert Park Lake with regular training partner Declan Wilson.

Here is a random one for you. What is the most annoying habit of one of your training partners? Feel free to name and shame.

This is an interesting one. Because I spend so much time around the others, there are actually a few things which piss me off a little. We spend that much time together at training and overseas that we basically get sick of each other by the end of the year before our break (when we actually get to spend time away from each other!). However, one thing that does somewhat annoy me is when someone jumps in my lane to swim. We have set swim lanes that we have each designated ourselves at the VIS. I have the inside lane and have had it for the past three years now. So if someone tries to take my lane, I won’t be getting into another lane. They will just have to put up with swimming next to me.

Haha, that is an interesting one that someone could just go and claim your lane in the pool like that, an absolutely disgraceful performance. Before we wrap things up for the interview, is there anyone you would like to give a mention to? 

Well, apart from the torture you sometimes give me with the massage and needling, your treatments are pretty handy! Additionally, coaches that I currently work with, Danielle Stefano and Harry Brennan, plus the other staff at the VIS. They certainly work well as a team and have helped a lot with my development as an athlete.

Also, my sponsors, Swift Carbon bikes and Brooks Running. It is their help to supply me with racing and training gear that I appreciate so much. It also means that I get to exercise in style and comfort!

No worries at all. Thanks for joining me to have a quick chat before heading out to New Zealand tomorrow for the Oceania Champs this weekend. Hopefully, the run of good form can continue!

For anyone interested in following Marcel’s progress, you can follow him on his social media accounts below.

Instagram @marcelwalkington  

Twitter @walkingmarcel 

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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

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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 

By admin Interviews, News , , , ,

Interview – Damien Birkinhead

Thanks for joining me for a quick chat Damo. I am sure that a lot of my patient’s at SportsMyo will appreciate the insight into your current training and goals for the upcoming 12 months. For those not familiar with Damien Birkinhead he is the current Australian Champion in Shot Put.

We might start off the interview by getting you to tell us a little bit about your training in general at the moment and how a typical week look’s for a Shot Put athlete?

Thanks for the opportunity. A typical week for myself involves usually around 6 or 7 training sessions at the moment. 3 or 4 of those sessions (Tuesday, Thursday, Saturday and sometimes Monday) consisting of throwing  where I have anything over 40 throws in total using a 7.26kg Shot put. The goal of these sessions is mainly to improve technique and get more consistent throwing. The remaining 3 sessions (Monday, Wednesday and Friday) are focused on building strength, speed and power generally in the gym. Doing Bench press, squats, snatch, core and other general conditioning exercises. During the off season this is where most the attention is placed.

Out of all of your training what is your favourite session for the week?

My favourite session of the week would have to be my Thursday Throwing session at Nunawading, its only a two minute drive from my house and there are a great bunch of people who train down there at the same time.

Shot Put athletes are known for being some of the physically strongest athletes around, what sort of number’s would you be expecting to hit in the gym within the next 5 or so years?

haha well if was one day to be considered one of the strongest athletes going round then I would be very happy because  I am one lazy athlete haha. In talking numbers its probably hard to say exactly because it is different for every athlete but my goals for my two main lifts (bench press and squat) Would be benching close to 250kg and squatting at least 250kg if not more.

Whats been the biggest change to your training program since transitioning from junior’s to now competing in the senior ranks? 

Being a junior and being a senior is a completely different thing in my opinion. I find the biggest difference is how serious everything has become, training gets harder, longer and a lot more specific. If you want to be competitive on a senior level you just cant it on your ass and do nothing. It becomes tough and challenging at times but I guess that’s why I love it so much.

What is the competition program like for you for the upcoming season, and what are your goals for the season?

Hopefully its going to be a good season is all I could probably tell you haha. The dates and the where abouts have not been determined for my comps as of yet but will be having one or two comps in early December and then will wait for the Australian series to begin early next year I think. My goals for the season would be to throw over 20m for the first time and to qualify for the Commonwealth games in Glasgow in July next year. To qualify for that I will have to Throw at least 18.15m during the season and finish top 3 at nationals which are held early April in Melbourne.

How did you come to get into the sport of Shot Put?

I feel like I have told the story of how I started shot put so many times, feel like I should spice it up a bit some day because its not too interesting. I was just the biggest kid at school and handled the shot better than most. My uncle was a president of an athletics club and asked me to come down and give it a go. So at 14 I joined a club and started competing which then I met my old coach Alex Gusbeth. A man who I wouldn’t be the same athlete I am today without, he taught me a lot of what I know today and I couldn’t thank him enough for everything.

What has been your top 3 career highlights to date wether it be results, trip’s, making team’s etc?

Top three career highlights, took me a while to think of these actually. One of my highlights would be the first international team I made which was world youths in Italy 2009. Was the biggest learning curve in my career and was a great achievement for me to make it there. Still to this day one of the most amazing looking places I have been to and I one day wish I could go back. Another highlight would be my competition at world juniors in Spain last year, it would be the funnest competition to date and even though it would be my biggest comp, it would also be the comp I was most relaxed. I finished with a personal best and a bronze medal, couldn’t ask for anything more! The last highlight would just be all the people I have met over the years, I have met some interesting people and made some friends I will know for a long time. Possibly the best thing about doing athletics.

You have been coming into the clinic for treatment for around 12 months now, How do you feel Myotherapy has helped out and assisted with your training? 

I don’t think I could go back to not having Myotherapy really haha. As I said earlier, I have really stepped up the training and was getting to a point where I was getting so sore and tight it was really affecting my training. Myotherapy allowed me to recover better and get a lot more movement in the muscles. It not only has reduced my soreness but now I can get into better positions when I throw due to more movement. I recommend it to any athlete because I don’t think I could train as hard as I do without it.

What are some of your interest’s when your not training and competing?

Being a thrower the only real thing I do when I’m not training is eating. haha I participate in a few eating challenges around Melbourne and ‘m currently sitting on top of the leader board at the Knox “Outback Jacks” for the 1kg steak challenge. weighing 130kgs its always good to find a way to gain the few extra kilos!!

Now i have had a quick browse through your twitter account to try to come up with a bit of a left of centre question for you to finish off and have come up with this one for you. 

To quote one of your tweets 

‘You know you have a good life when you can watch a Geordie shore marathon all day’ 

This has got to be a joke surely doesn’t it?

haha Yeah sometimes I wish that statement was a joke but I do secretly have a love for Geordie shore. I think anyone who denies it should take the time to sit down and watch it and I bet you’ll love it. It may seem like a bunch of rubbish but it is bloody addicting to be honest haha.

Thanks for taking some time out to have a quick chat with me and all the best for the rest of the season. 

For anyone interested in following Damo’s progress you can follow him on Twitter @D_Birkinhead