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Masters Spotlight – Stephen Branagan
Posted on October 5, 2017 by jofrancis in Feedback, UncategorizedStephen Branagan is a Year 3 Masters athlete, who joined the Masters program in January this year, having historically been a coached athlete, working with Mike Redshaw. At the start of this year, Stephen set himself some goals in terms of completion times and race performances (rather than AG placings). They were: Sprint: Sub 1:05 Olympic: Sub 2:30 […]
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Bastion – getting your pacing right
Posted on May 12, 2017 by jofrancis in Long Distance Preparation Days, Training PlansHave a plan – Stick to it! So what should this plan look like? Swim – Relatively speaking the swim is a very short part of your day both in half and full iron distance. Pacing strategy in both is the same; essentially start steady and settle early into your pace, ensuring that you don’t over […]
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Bastion – your race day nutrition
Posted on May 12, 2017 by jofrancis in Nutrition, Training PlansHow much? The body stores around 90 mins worth of glycogen fuel in your muscles and organs but once this is used you need to be continually replenishing your carbohydrate stores. A general guideline for a long distance endurance event is that you should be consuming around 1 g of CHO (carbohydrate) per kg of […]
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Bastion – your mental strategies
Posted on May 12, 2017 by jofrancis in Planning, Training PlansThink through your “what if scenarios”. This means thinking through the (most likely) things that could go wrong on the day and deciding your actions now. Your list could include ‘what if I drop one of my drink bottles as I am cycling’. The answer will depend on you and there is no right or […]
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The Bastion – your biggest block of training
Posted on May 12, 2017 by jofrancis in Long Distance Preparation Days, Mixed Bag, Training Plans8 weeks out from your Bastion and you should be heading into your biggest weeks of training so plan carefully. Remember that 3 weeks out from the event you will begin your taper (more on that in a few weeks) so now is the time to get the last of the hard work done. Many […]
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