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Kathmandu 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

www.teamcp.co.nz

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

CP 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

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 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

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]

Kathmandu 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

www.teamcp.co.nz

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

CP 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

@teamcpnz

https://www.facebook.com/teamcpnz

[email protected]

 

BAND WORK OUT

Team CP Coach, Kim Vargo, runs us through a CP Strength Conditioning Band Workout

5 exercises to get you strong and performing to your potential.
1.   Squat
2.  Lat Pulldown
3.  Good Mornings
4.  Upright Row
5.  Paddle Punch

 

 

Until next time team.

                       – Coach Kim

 

 

COMMUNITY CONNECT

TEAM CP COMMUNITY CONNECT has been created to help you connect with others and plan for your next adventure where ever you live. Connect with each other to discuss your favourite training spots, routes and coffee destinations. And when LEVELS allow plan some training and social adventures together.
Post your plans and lets see if we can help you to find others to share an adventure with.
Share your level of experience, estimated time and what you want to get out of your day out (e.g. just cruising and keen to try a few different routes or want to do it with out stopping etc)
Make sure that you stay safe by telling someone your intentions, you have the correct gear & someone knows where you are going.

CONNECTING OUR COMMUNITY

𝗡𝗢𝗥𝗧𝗛 𝗜𝗦𝗟𝗔𝗡𝗗
Lower
Central
Northland & Auckland
𝗦𝗢𝗨𝗧𝗛 𝗜𝗦𝗟𝗔𝗡𝗗
Marlborough Region
West Coast Region
Canterbury Region
Otago Region
Lower South Island

 

TOKYO OLYMPIC TRIATHLON

Team CP Coach, James Owen, shares his learnings from the best 

How good were the Olympics!! The fact that competition went ahead given the predicament that the world is in is an achievement in itself! I felt certain before the opening ceremony that the games would turn into a COVID catastrophe and dissolve into a super spreading saga! But the sanguine Japanese organising committee and authorities enabled the go-ahead of the games that gave us all something to celebrate – especially during the unprecedented and uncertain global times.
So, to triathlon. When you’re too good at one on its own, do three of them! One after the other. These super athletes produced a series of fantastic races exhibiting their physical and technical prowess in swim/bike/run disciplines. Aside from the ludicrous speeds at which competitors make their way around the course I noticed a few interesting aspects during this race that I had not noticed before.
Watches – no one was wearing one!

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

 

Vitamin Sunshine (Vitamin D)

We all think of getting our vitamin D when we are out in the sun, but what is its importance to health, and who is at risk of deficiency?

Vitamin D is not strictly a vitamin, but actually a pro-hormone that regulates serum calcium concentration by aiding the absorption of ingested dietary calcium in the bowel. If serum calcium levels are low, the body has to maintain adequate levels by mobilising stores from our bones. Therefore, Vitamin D’s primary role is actually involved in bone health, whilst also helping to maintain a healthy immune system, glowing skin, and muscle integrity. Deficiency can result in increased bone turnover leading to reduced bone mineral density, more porous bones, and consequently an increased risk of fractures. However, suboptimal levels of vitamin D are relatively common in the NZ population with an estimated 25% of us having serum levels below the optimal amount. Serious clinical deficiencies in adults can lead to a condition called osteomalacia (softening of the bones), also known as rickets in children.
Can you get your Vit D intake from what you eat?

Vitamin D is the only vitamin whereby we cannot meet our requirements from dietary intake alone. In fact there is very little in food sources. Small amounts can be found in oily fish (e.g. wild salmon, mackerel), products fortified with vitamin D, and mushrooms. The main source is direct sunlight!

 

Soak up those sunrays

As we are now in the deep of winter in NZ, it is important between the months of May to August to try and get sun exposure each day. Around midday is best, with exposure to the face, hands and arms if temperatures allow!  Sitting inside in the sun is counterproductive as the UVB required for the metabolic process of generating vitamin D cannot occur. If you are at higher altitudes, such as skiing, ensure you wear sunscreen, and if you have a history of skin cancer, always wear sunscreen. As important as sun exposure is, being sun smart is crucial. So like most aspects of health, balance is key. Skin cancer is the most common cancer in NZ and too much exposure without adequate protection, particularly in the summer months, can be very damaging to the skin (and also leads to wrinkles!).

People at risk of vitamin D deficiency include:

– People who are predominantly indoors, e.g. work, long-stay hospitalisation, institutions.

– Heavy clothing e.g. religious reasons, colder temperatures.
– Locations further from the equator like NZ, particularly in the winter months. This is due to the solar zenith angle with the sun being further away due to the tilt of the earth and this affects how much UV light reaches the earth’s surface. Compared to Europe on equivalent latitudes, NZ has higher UV levels due to the lack of ozone layer. This is good news for vitamin D exposure in winter, but bad news for our skin cancer rates.

– People who avoid the sun e.g. history of skin cancer, photosensitising medications, fair skin.– People with malabsorption syndromes.

– People consuming a low fat diet as vitamins A, D, E, and K are the ‘fat-soluble’ vitamins which can only be absorbed alongside dietary fat.
– People with malabsorption syndromes.
– Babies who are partially/exclusively breast fed by a mum who is deficient in vitamin D.

In summary, if you are worried about deficiency, talk to your doctor. They may suggest a supplement under medical guidance if deemed appropriate. There is a lot of conflicting evidence surrounding vitamin D and its other potential involvement in metabolic disturbances, infections, inflammation, and sports performance as well as discrepancy surrounding a universally defined level for deficiency. Vitamin D definitely needs further research, but there is plenty of exciting work being undertaken, so watch this space!
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