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CP Media LIVE 3 AUGUST 2022

with thanks to Team CP Partner @True Fleece NZ

Hamish Fleming –

Hamish Fleming is an accomplished multisport athlete who in November 2021 climbed all of New Zealands 3000m plus peaks in 31 days with climbing partner Alastair McDowell. Something that normally takes a lifetime to complete, the pair were the first to achieve this feat in a single push. Find out how this epic month long adventure unfolded and how they felt as they stood on Mt Aspiring looking back at Mt Cook with a mission complete.

Corinne Dolan –

We profile and a Australian based CP Athlete Corinne Dolan who on the weekend completed the Noosa 100km Enduro event and had a blinder! We find out more about this, her training and MTB goals for the future.

CP MEDIA HOSTS

Matt Sherwood

Richard Greer – @ric.greer

THANKS TO OUR AMAZING SPONSORS

SUUNTO New Zealand – suuntostore.co.nz

True Fleece Merino NZ nz.truefleece.com

Pure Sports Nutrition – https://puresportsnutrition.com/

Coffee Culture – https://coffeeculture.co.nz/

Giant Bikes NZ – https://www.giant-bicycles.com/nz

EVO Cycles – https://www.evocycles.co.nz/

Salomon NZ – https://www.salomon.com/en-nz

Frontrunner Columbo – https://frontrunnercolombo.co.nz/

Team CP – Your Endurance Coaching Specialists – www.teamcp.co.nz

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

CP Media LIVE 4 JULY 2022

with thanks to Team CP Partner @EVO CYCLES NZ

ELLA HARRIS

Ella Harris is a New Zealand professional racing cyclist who rides for Women’s World Tour team Canyon-SRAM. Ella got her big break after participating in the Zwift Academy programme where the top prize was a contract with a professional team. Ella has proven herself on and off the road, and we’re thrilled to have her join us as she heads into next month’s Commonwealth Games in Birmingham.

JULIE AITKEN, CP Athlete Profile –

Julie Aitken is a CP Athlete based in Wanaka, as a busy lawyer Julie uses Zwift to undertake a good portion of her training, for strength and bike fitness. Julie is going to talk to us about her experience with CP group Zwift sessions and what’s she’s training for.

KIM VARGO, Strength Training for Cycling

Our resident strength & conditioning specialist, Kim is going to give us some advice on strength training for cyclists & how to structure this around your Cycle training.

CP MEDIA HOSTS

Kim Vargo

Richard Greer – @ric.greer

THANKS TO OUR AMAZING SPONSORS

SUUNTO New Zealand – suuntostore.co.nz

True Fleece Merino NZ nz.truefleece.com

Pure Sports Nutrition – https://puresportsnutrition.com/

Coffee Culture – https://coffeeculture.co.nz/

Giant Bikes NZ – https://www.giant-bicycles.com/nz

EVO Cycles – https://www.evocycles.co.nz/

Salomon NZ – https://www.salomon.com/en-nz

Frontrunner Columbo – https://frontrunnercolombo.co.nz/

Team CP – Your Endurance Coaching Specialists – www.teamcp.co.nz

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

SOPHIE BEAUMONT

– CP SQUAD ATHLETE

As soon as Sophie saw the first posts about CP Squad, she knew it was right up her alley. The buzzwords ‘adventures’, ‘like-minded athletes’ and ‘outside the comfort zone’ were just the trigger she needed and she spared no time in writing her application.

“I couldn’t be more glad that I did! The first season of the CP Squad has been plagued by weather issues, viruses and injuries, but nevertheless, we’ve had some phenomenal adventures with an amazing crew. Let me take you back through the journey with a blow-by-blow of each mission!’ – SOPHIE B

 

– Mission 1: Mt Somers | May 1 2022 –

Meeting a bunch of strangers on the side of Brougham Street at 6am was slightly daunting but fortunately the running packs, grippy shoes and proliferation of baked goods to share after our run were a pretty clear indication that I was in the right place! The van ride started out quietly but after a coffee stop in Rolleston, the now-caffeinated group were soon trading training stories and event goals. By the time we arrived at Mt Somers, we were all raring to go and the steep climb to get started seemed exciting rather than horrifying! 

I’m a huge fan of Type 2 Fun but even by my standards, the climb from Sharplin Falls carpark to the Mt Somers summit was tough – relentless uphill at a punishing pace set by Richard. I like to chat while I move but by the time we hit the top section of rocks, I had no breath left for conversation! A quick stop to check out the view, then we headed off-track down the ridgeline to Woolshed Creek, negotiating a series of creeks and some bluffs along the way. Just over a thousand metres of descent later and our legs were pretty jelly-like by the time we hit Woolshed Creek Hut – perfect timing for a lunch stop. 

Something that I loved about this mission from the get-go was that we got the opportunity to push ourselves and our comfort zones, yet it never felt overly rushed or stressful. The group split into smaller sections based on enthusiasm, energy and ability and we took plenty of breaks for snacks, layers and photos. It didn’t feel like a race, yet there was enough friendly(ish) competition among the group to make it something of an event! 

By the time we got back around to Sharplin Falls, my watch was reading 25km with 2000m vert – certainly a good training day in my book! The banter was excellent and the challenges were solid. A fantastic selection of baked goods and a few beers in the carpark rounded out the first day and we all headed home eagerly anticipating the next trip!

 

– Mission 2: Arthur’s Pass | June 19 2022 –

The pre-dawn meeting was less daunting the second time around with plenty of familiar faces and the vans were soon abuzz with chatter as the group caught up on training and life stories since our last outing. A stop at the famous Sheffield Pie Shop only improved our attitudes, despite the inclement weather in the forecast. 

With huge dumps of snow in the previous week and a very mixed forecast for the day, our second mission took a rather different format to the first but it still proved challenging, exhilarating and highly enjoyable! To start, we headed up to Devil’s Punchbowl falls, then continued up the steep icy track towards Mt Aicken. Just as we got above the bushline, the previously light mist turned into significant snow to general glee! The recommended addition of microspikes to the gearlist was greatly appreciated by those of us who had them, as we negotiated slippery slopes and rapidly accumulating snowdrifts. 

Back down the hill, we headed around the Arthur’s Pass track towards the base of Temple Basin. Here the egos really went on show as we all pushed hard to the shelter at the top and our promised lunch stop. There were varied routes taken with equally varied success rates but one thing was for certain – those with spikes had a much easier time than those without! On a personal level, I busted my guts to try and beat as many people to the top as possible (although to be honest, I’m not sure that they knew we were racing), and felt a huge adrenaline rush as we neared the ski field shelter. Here, the coaches whipped out a special treat – a couple of plastic toboggans! Further competition ensued as we raced down the slopes, with a few bloody knees and dinged elbows taken away as reminders of the fun

Down again, and the wonderful and moon-booted Lizzie took some of our packs back in the car, so that we could really let loose for the final 7km or so back to the vans, and let loose we did! The race was on, although again, the other competitors might not have known! We had definitely earned the treats at the carpark and although this mission wasn’t quite what we’d originally envisaged, being more a series of short bursts rather than a sustained day out, it was still an absolute blast.

 

– Mission 3: Lewis Pass | August 7 2022 –

Our final mission of the winter saw us headed into Lewis Pass but not before a group from the squad met for a session of hot pools, yarns and dinner in Hanmer Springs the night before! Suitably refreshed, we set off towards Lewis Pass. 

Unfortunately the weather gods were clearly not in our favour, yet again, and it was drizzly and grey as we set off up the Nina Valley. Damp in body but not in spirit, there was plenty of chat as we worked our way up the relatively easy incline towards Nina Hut. After a brief stop to reset groupings and assess enthusiasm levels, my group headed up towards Devilskin Saddle with Richard. It’s fair to say that the previously vigorous chatter died away pretty quickly as the terrain got very steep very quickly, and what I had described to others as ‘quite a rooty track’ proved to be all that and more. 

The hard work was all worth it when we made it up to Devilskin Biv, with spectacular views in all directions, a modest amount of snow, and the welcome sight of lunch in our packs. With a howling wind and a tight timeframe, we didn’t hang around for long, working our way back down the ‘quite rooty’ valley before linking up with more of the group along the track from Nina Hut. I was reassured to discover upon arriving back at the cars that I was not the only person who had to run a couple of hundred extra metres in order to round up my GPS from 24.76km to 25! We made it back just in time with the rain absolutely bucketing down about 5 minutes after the last people made it off the track. 

It was slightly bittersweet sharing the now standard beers, chips and baking at the culmination of our run. There’s nothing quite like slogging your way up hills, along ridgelines and through snow to form bonds with new mates! I’m sure I’m not alone in feeling that despite the weather changing some of the planned adventures, this first season of the CP Squad will be one to remember. It’s hard to capture in words what it’s really like when a large group of like-minded, Type 2-Fun-Loving, enthusiastic individuals come together for adventures! The coaches have been absolutely amazing, with unrivalled enthusiasm and banter, and I am so grateful to them for creating this opportunity.

 

Bring on the next season of adventures!

CORINNE DOLAN

– CP ATHLETE

– NOOSA ENDURO

Corinne lined up over the weekend to race Noosa 100km Enduro. Corinne shares her experience with us below after using our CP Zwift sessions as her main training platform.

I went into Noosa 100km Enduro with a tonne of ZWIFT training under my belt, and a few limited on the trail skill sessions.

With Noosa being a tester for WHAKA100 I wanted to see what I had learnt so far and what needed to change or implement before the next phase of training.

I already know I need to get back on the trails more but family aka 2 tiny toddlers, and life (sickness and finishing my bachelor degree) is just getting in the way of my outdoor fun and adventures. But what I really wanted to see is how these race specific quality Team CP training sessions were going to pay off! Should I even make it to the end of the race?!? I was willing to give it a crack and packed a $20 in my pocket just in case I needed a taxi back to the finish.

During the race there were a few things popping up from the sessions and I had Coach Richard Greer’s voice in my head saying “Around this corner and open the throttle a bit.” It surprised me how much ground I could gain to catch back onto people that might have pulled away slightly, “Grab a drink and no looking at your bottle as you put it back in” believe me this came up as a guy constantly had to stop to take a drink before repassing each other. YES, I can drink and ride!

 

 “Find a hard gear and grind away; Up and sprint” those long climbs I could do just that and apply the extra power to bump over a root or rocky line up hill then the best was all those LONG laps we do holding our best pace or above because 20 odd Km from the line from what I thought was the top of the last real hill my thought was “Alright, Full gas here, all the way to the line” every turn, every hill, every person I saw ahead I chased hard to catch their wheel, ride past or work with to get myself some rest whilst still racing to the line.

 

Those TEAM CP sessions HURT more times than I would like to admit; I bury myself a lot and doubt that there has been much improvement, but believe me there has been loads of improvement and I’m so thankful and grateful for each person who has showed up to training and has been a part of the session twice a week. The end results for the 100km MTB had me cross the line 3rd in AG and 11th OA female in a time of 6hrs 12min.

‘AWESOME EFFORT CORINNE’… Congratulations from the Team at CP.

ISUZU Whaka 100 2022: TRAINING & NUTRITION brought to you by CP MEDIA

Cushla Holdaway We kick the show off with Team CP Sports Dietitian Cushla Holdaway. Good nutrition will allow you to make the most of the training that you do, whether it is recovery from a short hard session or what to take on your next long ride. Cushla will discuss what we should be shooting for to fuel our body along side a bunch of examples that you can test out on your next training mission.

Anita Goodman We check in with Anita’s progress as she lines up for her first Whaka 100 in October after having a great time in the Whaka 50 last time around.

Richard Greer We wrap up the show by talking about the nitty gritty of training with CP Coach Richard Greer. Long rides, strength focussed rides, speed sessions, training volume, recovery from training, technical skills and what to do off the bike in regards to strength and mobility along with any questions that you have while on the live show tonight.

CP MEDIA HOSTS

Jess Garrett – @coached.by.jess

Richard Greer – @ric.greer

www.whaka100.co.nz

www.teamcp.co.nz

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

CP Media Thursday night live 2 JUNE 2022

with thanks to Team CP Partner @Salomon

Mark Inglis –

Mark is a New Zealand mountaineer, researcher, winemaker and motivational speaker. He is an accomplished cyclist and double amputee – and the first double amputee to reach the summit of Mount Everest. He is a goodwill ambassador for the Everest Rescue Trust and established a New Zealand based charitable trust called Limbs4All.

Caden Shields –

Caden is a Christchurch-based physiotherapist and elite marathon runner. Caden has been a two time New Zealand 10,000 meter champion and has raced internationally as well. His wealth of experience and knowledge translates into his career where he has a special interest in the management of sporting injuries, in particular endurance sport injuries.

Darren de Groot

Darren De Groot is a CP Athlete and has charged through the May Everest Challenge, completing not one, not 2 but 3 Everest’s worth of elevation. And to top it all off this was completed on one Strava Segment of stairs 47m x 569 times = 26743m

CP MEDIA HOSTS

Jess Garrett – @coached.by.jess

Richard Greer – @ric.greer

THANKS TO OUR AMAZING SPONSORS

SUUNTO New Zealand – suuntostore.co.nz

True Fleece Merino NZ nz.truefleece.com

Pure Sports Nutrition – https://puresportsnutrition.com/

Coffee Culture – https://coffeeculture.co.nz/

Giant Bikes NZ – https://www.giant-bicycles.com/nz

EVO Cycles – https://www.evocycles.co.nz/

Salomon NZ – https://www.salomon.com/en-nz

Frontrunner Columbo – https://frontrunnercolombo.co.nz/

Team CP – Your Endurance Coaching Specialists – www.teamcp.co.nz

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

This episode is brought to you by TRUE FLEECE

Dan Jones – Dan is an elite runner who has dominated the NZ running Scene over the past couple of years with wins both on the road with the Auckland and Christchurch Marathon as well as on the trails with the Iconic Kepler Challenge, Mission Mt Somers, and the fastest time over the Coast to Coast Mountain Run.

Dan shares with us his story of how he got into running and his path to the top level, how he trains (along with his current vertical metres total for the month), and his tactics for racing to his potential..

Simone Faulkner

We are excited to introduce Simone Faulkner to you who is our newest edition to our coaching team. Simone is passionate about her training, and racing and is excited to use her many years of experience to help others achieve their goals.

Coaches Corner – Team CP Endurance Coaches

Jess and Richard discuss the reverse periodisation model for ultra running. This is were you of build up for a shorter event early in your season before getting specific and going long as you dial in your ultra running legs for you key event.

CP MEDIA HOST

Richard Greer – @ric.greer

Jess Garrett – @coached.by.jess

@teamcpnz

@truefleece

https://www.facebook.com/teamcpnz

[email protected]

𝗪𝗘 𝗔𝗥𝗘 𝗔𝗟𝗟 𝗢𝗡𝗟𝗬 𝗛𝗨𝗠𝗔𝗡
– CUSHLA HOLDAWAY
– TEAM CP DIETITIAN
You know those races where everything comes together, you feel awesome, and you know that you gave it everything you are capable of? Well, that definitely wasn’t me at the recent Mt Oxford Odyssey. (Mt Oxford Odyssey)
This is the first time I have taken part in this event; however, I was tail end Charlie for the 33km course last year, and have had a few social missions up the climb. This was by no means a ‘key’ race for me, I was just excited to have an 𝗮𝘄𝗲𝘀𝗼𝗺𝗲 𝗹𝗼𝗰𝗮𝗹 𝗲𝘃𝗲𝗻𝘁 𝗴𝗼𝗶𝗻𝗴 𝗮𝗵𝗲𝗮𝗱 and entered on a bit of a whim, needless to say, training leading up wasn’t super specific and I was probably a bit undercooked.
What happened? Well, nothing in particular, I didn’t fall and break my leg, or have tummy troubles. It simply just wasn’t my day. I woke up feeling pretty good, enjoyed my breaky, and finished getting my gear ready before making the journey over to the event. I saw a few friends whilst grabbing my race pack, listened to the briefing and felt pretty ready to go.
𝗥𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻 𝗰𝗮𝗻 𝗯𝗲 𝗮 𝗴𝗿𝗲𝗮𝘁 𝘁𝗼𝗼𝗹. Looking back, I wasn’t even nervous on the start line which is unusual for me, maybe it’s a sign I was too relaxed, I mean this event was just for ‘fun’ right? As you are about to find out, I think defining this run for me as ‘fun’ would be a bit of a push. Once we got underway, I realised my headtorch sucked (great) and was getting low on battery. Did I pack spares? No. I could hardly see a thing so was trying to use the light of those behind me, not easy on a muddy climb up a mountain. It wasn’t long until some daylight helped and I could see where I was actually putting my feet. Up we went, the never-ending climb that only gets steeper as you go. I forgot how much climbing there was and started to have regrets. Why did I enter this again? I felt like I had nothing to give, and the harder I found it the stronger the wind belted us, the more sideways the rain got and the colder I started to feel. Begrudgingly I stopped to get my thermal out (I hate wasting time in events) and then five mins later had to stop again to then find my rain jacket. We finally got to the summit running sideways into the howling wind. By this point I was questioning if I had anything to give to actually finish the 33km, I just felt empty. Should I go back down? Am I actually going to finish? Are my legs going to give away? I had already consumed the limited Tailwind I packed for the ascent but planned to refuel at the 13km aid station. I stuck to my 20-min carb strategy and continued on, pulling it back to basics and trying to focus on anything else besides my increasingly negative mindset. I kept feeling worse. This was so unlike me, I felt like I had no mental grit and I was struggling to enjoy what I love so much.
Coming off the descent I came to some marshals where I realised was the turning point for the half marathon runners to go or the 33km to continue on. I was getting a bit desperate and asked if I could please change from the 33km to the half. By this point it was that or DNF and there was no way I was not going to complete some form of the event. They said it was fine and they would radio it through (phew). This improved my mind-set a little, but I still had about 12km of trails to battle through. I then realised with the change in my course I would now have no aid station and I was SO INCREDIBLY THIRSTY. Big mistake there. I was so thirsty it got distracting. You know, where all you can think about is a nice cold drink? This then affected my fuelling as I struggled to want to eat, I just so desperately wanted fluids. This is a great example of why I say as a Sports Dietitian a race plan can look great on paper, but racing can be unpredictable and it’s important to know how to tackle unexpected obstacles that come your way to try and be consistent with fuelling as best you can. Although my fuelling was now sub-optimal, I did my best to keep it consistent, listening to my own advice.
What’s hilarious now (but was very embarrassing at the time) is because the 33km runners started at 7am, and the half marathon started at 8am, I was now literally miles ahead of everyone, even the top men. I came to this realisation when no one had yet passed me and I started to panic that everyone will think I’d won by miles when it was quite the opposite. Surely the marshals radioed it through to the start line and they will be aware that I had changed courses, right? On and on I jogged/crawled, where every km literally felt like 10km and every time you look at your watch you can’t believe more time/distance hasn’t passed. I started to pass the 15km runners who were heading out on their loop, all cheering me on with awesome spirits, but embarrassingly thinking I was absolutely smashing the course time when I was actually just feeling pretty sorry for myself. I just smiled politely and cheered them on in return.
As I was running down the finish line, I could hear over the speakers shouting out what an incredible time I’d done, first female home etc. etc. Crossing the finish line, I cracked up laughing and tried to explain to the cheering spectators that I had only done the half, definitely not an amazing time or run, please don’t congratulate me (so embarrassing but also kind of funny). Laughing with everyone else and at myself I soon felt better and was just relieved to have finished. It was so nice to have some fellow 𝗧𝗲𝗮𝗺 𝗖𝗣 𝗰𝗿𝗲𝘄 𝘁𝗵𝗲𝗿𝗲 𝗳𝗼𝗿 𝘀𝗼𝗺𝗲 𝗳𝗿𝗶𝗲𝗻𝗱𝗹𝘆 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 and a bit of a debrief.
𝗠𝘆 𝗸𝗲𝘆 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴𝘀:
– Finishing in any shape or form will always feel better than giving up.
– Get a better head torch!!
– Ladies, always take into account where you’re at in your cycle and don’t be too hard on yourself. I’m not using it as an excuse but it definitely affected me on this day.
– It’s ok to not have a good day, the bad days make us appreciate the good.
– It’s important to be able to laugh at yourself, don’t take yourself too seriously.
– Put your rain jacket on before you get too cold.
– Get more vert in if you want to get better at vert.
– Trail shoes are probably better if they don’t have holes in the side.
I think it’s 𝗴𝗼𝗼𝗱 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝗼𝘂𝗿 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲𝘀 𝘁𝗵𝗮𝘁 𝗱𝗼𝗻’𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝗴𝗼 𝘄𝗲𝗹𝗹, especially in the age of social media where all we seem to see is people’s highlights reel on Instagram. This is my𝗵𝗼𝗻𝗲𝘀𝘁 𝗮𝗰𝗰𝗼𝘂𝗻𝘁 𝗼𝗳 𝗿𝗲𝗮𝗹 𝗹𝗶𝗳𝗲 and having a pretty average run.
The 𝗠𝘁 𝗢𝘅𝗳𝗼𝗿𝗱 𝗢𝗱𝘆𝘀𝘀𝗲𝘆 𝗶𝘀 𝗮𝗻 𝗮𝘄𝗲𝘀𝗼𝗺𝗲 𝗲𝘃𝗲𝗻𝘁 run by equally awesome people. The course is tough and a good challenge for everyone. The 𝗰𝗼𝗺𝗿𝗮𝗱𝗲𝗿𝘆 𝗮𝗻𝗱 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗼𝗻 𝘁𝗵𝗲 𝗰𝗼𝘂𝗿𝘀𝗲 𝘄𝗮𝘀 𝗳𝗮𝗻𝘁𝗮𝘀𝘁𝗶𝗰and was likely amplified by the fact everyone was so excited to be out at an event again. I am so grateful for the effort that went into this event. However, regardless of the event, some days with running it is just not our day, and that’s ok, 𝘄𝗲 𝗮𝗿𝗲 𝗮𝗹𝗹 𝗼𝗻𝗹𝘆 𝗵𝘂𝗺𝗮𝗻.
Thank you to Kerry and the team for hosting yet another fab event, I will be back