The Frontrunner Hoka Christchurch Marathon is happening in APRIL 2022. This is part 1 of a four part series to take us from GOAL CONCEPTION to EVENT DAY REALITY.
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HOSTS
Oska Inkster-Baynes @oskabaynes
Richard Greer @ric.greer
Read MoreKathmandu Coast to Coast: STRENGTH TRAINING EDITION brought to you by CP MEDIA
Kim Vargo – Kim is a Strength Coach who specialises in working with endurance athletes. We are really looking forward to talking to Kim about the importance of strength training and how we can incorporate it into an already packed training schedule when dealing with Kayaking, Running, Cycling not forgetting recovery, sleeping, some family time and your job…
Kim shares with us the fundamentals that every endurance athlete should be doing on a regular basis.
Arthur Tompkins – Arthur is a district court judge, an art crime specialist and a passionate Coast to Coast competitor who has completed the event 8 times. He has been a key driver in getting the Aotea College team to the start line of the event over the past few years. We look forward to sharing Arthur’s Coast to Coast learnings and highlights from his Coast to Coast experiences
Sophie Beaumont & Nicole Lloyd We are following Sophie Beaumont & Nicole Lloyd’s journey to the start line of the 2 Day Tandem Team Section. We catch up with them to see how they are progressing as they prepare for their first crack at the Coast to Coast in 2022.
CP MEDIA HOSTS
Matt Sherwood
Richard Greer – @ric.greer
www.coasttocoast.co.nz
www.kathmandu.co.nz
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Read MoreCP Media Wednesday night live 15 September 2021
Thanks to EVO CYCLES NZ for sponsoring this podcast
7:30 – Scott Martlew
Scott Martlew represented New Zealand in the recent Paralympics held in Tokyo in the 200m Kayak Sprint and 200m Outrigger Canoe Sprint. Scott sustained a thigh injury during a First XV rugby game in 2010 which then developed into an infection and subsequently over the days following lost his leg. Over the past 10 years Scott has developed into a World Class paddler and went to Tokyo as a real medal chance. Tonight we discuss his 10 year journey through to his final of the 200m KL2 Kayak Sprint event.
37:00 – Anna Grimaldi
Anna Grimaldi joins the show to share with us her story and Tokyo Paralympic experience. Going in as defending T47 Long Jump champion has its benefits but also has its challenges as she dealt with the pressure and expectation to perform. “In Rio I won by accident and this time we did it on purpose” We discuss that build up, the event and her learnings from competing and succeeding at the highest level.
CP MEDIA HOSTS
Jess Garrett – @coached.by.jess
Richard Greer – @ric.greer
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Read MoreCP Media Wednesday night live 8 September 2021
Thanks to TRUE FLEECE NZ for sponsoring this podcast
5:45 – Josh Komen
Josh Komen is an inspirational New Zealander. Someone that had dreams of representing NZ at the highest level in the 800 on the track, he also had the talent and work ethic to do it. That dream was stolen away from him when he was diagnosed with Acute Myeloid Leukaemia at the age of 23. We share Josh’s incredible 10 year journey as he battles for his health through many setbacks and comes out the other end with an incredible perspective on life that we can all learn from.
43:05 – Rhys Whitehead
Rhys Whitehead from Greymouth lined up for his first Coast to Coast Longest Day this year and finished with a spring in his step. We catch up with him to learn more about his background, his training and goals for the year ahead.
55:05 – Cushla Holdaway
Optimising your pre event meal – this week Cushla helps us with her key guidelines and a couple of go to pre event nutrition options to help us feel good on the start line and have the energy to perform.
CP MEDIA HOSTS
Kim Vargo – @kimvargo
Richard Greer – @ric.greer
THANKS TO OUR AMAZING SPONSORS
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Read MoreKathmandu Coast to Coast: 40 YEAR ANNIVERSARY EDITION brought to you by CP MEDIA
Joe Sheriff – Tonight we celebrate the 40th anniversary of the Kathmandu Coast to Coast by catching up with the winner of the inaugural Coast to Coast in 1983. 79 entrants lined up on Kumara beach and 77 finished – 28 team competitors and 49 individuals. Joe is lining up for the 2 day individual again 40 years after that initial adventure across the Southern Alps from Kumara to Christchurch.
Rob Howarth – Rob is an Auckland based Kayak coach and long-time supporter of the Kathmandu Coast to Coast and Multisport in general. We catch up with Rob to find out more about the Coast to Coast community and the support that is out there to help you achieve your race day goal.
Sophie Beaumont & Nicole Lloyd join us to round out the show. They are lining up for their first crack at the 2 Day Tandem Team Section. It has been on their bucket list for a long time and after canceled Covid travel plans they felt that this was a great time to really challenge themselves by taking on the Kathmandu Coast to Coast.
CP MEDIA HOSTS
Matt Sherwood
Richard Greer – @ric.greer
www.coasttocoast.co.nz
www.kathmandu.co.nz
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Read MoreCP Media Wednesday night live 26 August 2021
Thanks to EVO CYCLES NZ for sponsoring this podcast
9:30 – Cam Jones
We kick off with NZ MTB Cameron Jones athlete who is lining up for the under 23 world champs in Val di Sole Italy this weekend. Cam is a fantastic athlete who no matter how hard he is pushing always seems to have a smile on his face. He has won the 2 day Coast to Coast and is the current NZ and Oceania XC MTB Champion. We look forward to catching up with Cam about his development as an athlete, his preparation for the worlds, and his goals for the future.
45:27 – Craig Gordon
Craig Gordon has been flying the Team CP flag in Balclutha for the last couple of years. We catch up with him to learn more about his background, his training and goals for the year ahead.
59:29 – Kim Vargo
Kim Vargo – Team CP Strength Coach who discusses the question of how much weight we should be lifting and how many repetitions that we should be shooting for.
CP MEDIA HOSTS
James Owen – @jamesowennz
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
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Read More
Team CP Coach, Kim Vargo, runs us through a CP Strength Conditioning Band Workout
Until next time team.
– Coach Kim
Team CP Coach, James Owen, shares his learnings from the best
No-one was wearing one. Initially I wondered if this was a rule of Olympic triathlon in which GPS devices were not allowed. During my research I did find reference to a rule which forbids communication devices of any kind – smart watches being one. I’m not certain that this rule applied to the Olympics, but it may have been. Even if this rule was in force, it still raises some interesting points about data. Let’s assume that these athletes will almost certainly all be using power meters on their bikes, so we’re talking running specifically here.
Many triathletes use data to plan their race, ensure effective pacing, or measure their intensity against known values. But the super athletes didn’t have access to this. This signals just how in tune the top competitors are with their bodies. Yes, the duration of the race means that energy requirements and management are different from a long-distance triathlon. But the fact is that these athletes are changing their intensity and pace in response to what’s going on around them. It’s pure racing as opposed to running on numbers or aiming for splits. If someone makes a move, you decide whether to go with them; how are you tracking on the day? How well do I know my body? How is my effort right now? For the age grouper I think the lesson is that data can supplement your training, but don’t become a slave to it. In addition, I believe there is a possibility for data to drive a certain performance output; “my watch say’s I’m running too fast, I’m gonna blow up!”. Who’s to say that the adrenaline of race day, favourable conditions, other competitors, correct rest, and good training can’t produce some out-of-the-box results on race day? Sure, don’t sprint the first 50m of the run, but use data as a guide, not as a script. Olympic triathletes don’t, so we don’t always need to, either.
Nutrition
There was lots of eating going on! During the run I counted several athletes taking on multiple gels on both the bike and the run. During my most memorable Olympic distance races I remember having at most 2 gels on the bike, and hardly anything on the run. Truthfully, I was probably maxing out and taking anything apart from water would result in a repeat a few moments later. But the super athletes have trained to take on plenty of nutrition, even at the highest of intensities. Riding 40km in 55 minutes and running a sub-30-minute 10km is really, really high intensity. Nutrition is so important to top athletes that, despite the duration and pace, taking in sugars and electrolytes must prolong this high-level output, and may even allow for surges and sprint finishes towards the end. The lesson here is that nutrition is vital, even at the highest ends of aerobic activity. Train with what you use on race day and test your strategy at race pace. The Olympians are doing it, there must be a reason for it.
The games are done and dusted for another few years. The lessons from the top athletes can apply to us all; Use data as a tool to aid in your training and racing and keep getting the fuel in even when you’re giving it everything! Thanks Olympics, you were great!
Until next time team.
– Coach James
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