Most people managed to get to Flockhill early afternoon so we kicked the camp off with a social run from the Backpackers to the Waterfall. This included some general running technique tips to start with followed by a chance to practice some river crossings and running on loose scree and rock, whilst trying to avoid the Matagouri! Then it was back to Flockhill for a shower & a great meal in the lodge restaurant. During the evening we introduced the coaches for the weekend, outlined the plan for Saturdays training sessions and had a discussion on Transition training before chilling out and looking forward to the next days adventures.
The Kayak session started bright and early at 8am, on purpose to hopefully combat any winds and choppy lake conditions. Funnily enough it was a slight side chop to start with, but by the end of the session Lake Pearson was a mill pond!! We started the session with both an on land and then in the boat warm up – importance of this was discussed. Some skills with wash riding in a diamond formation followed with everyone picking this up really well! Intervals finished by a 1km race finished off the session (warm down included of course). We had only one dunking during the session, which was great.
Michelle, Anna and Kim came out to the strength training session. The session was a total body functional workout using resistance bands, medicine balls, swiss balls and body weight. We warmed up using a speed ladder and reactor ball to get the neuromuscular system firing and to have a bit of a fun workout before going into the circuit. We cooled down using the foam rollers...a taste for the girls of what was to come in the afternoon. Then they all took off on their bikes to Mt White Bridge looking forward to their rock running session with Karen.
The keen ones biked over to Mt White bridge and the rest of us hitched a lift from Lake Pearson. After some tips on running efficiently downhill and discussion of what shoes to wear for the C2C’ers for this bike/run transition we practiced whizzing downhill in a controlled manner. Then it was on to the riverbed to practice running over various sections of rocks in small groups. As the session progressed people became a lot more confident in their foot work and were able to minimize wasting time snaking around while getting from A to B – heaps of fun!
Flock Hill put on a stunning 20 degrees sun filled, windless day. Perfect conditions for everyone to practice their bunch riding skills! Except I did conveniently forget to tell everyone the road had a nice downhill slope on the way out which was why they were averaging 25km’s easy on their mountain bikes. I think the pace may have halved on the way back up. So after 5-6 times up and down the road, everyone had a good workout as well as learning how to ride safely and efficiently in a bunch. The more people we can educate with how to bike safely in a bunch, the safer our cycle training and races will be. So spread what you’ve learnt and if you know of anyone who would benefit from a bunch riding or cycle confidence course to get in touch with any one of us at Complete Performance. Thanks for making it such a fantastic weekend everyone. Cheers, Kim
This was a real hoot and a very worthwhile exercise for everyone. We set up kayaks, bikes and gear on the lawns behind the backpackers, paired people up for the kayak transitions and then it was a case of who was quickest to change from one set of gear to another, including race bibs.
After a few chaotic transitions at the start things settled down and started to run very smoothly as folks worked out the logistics!
Everyone made it out and this was the most enjoyable (entertaining I should say) session I ran for the weekend. Myofascial release using foam rollers is great for recovery and a warmup and we covered key areas of the body to roll out for running, cycling and kayaking. There were many squeals (and not just from the girls) and moaning... standing outside the door one would surely have wondered what was going on.
This was a great session that brought up many great questions. I hope that everyone has gone away starting to test out already when they are thinking about what they might do for nutrition during their A priority or main events this year.
The day was topped off with yet another grand meal in the lodge restaurant, awards for the day, spot prizes and the plan for Sunday along with the All Blacks smashing the Wallabies
Bright and early at 7am we had a session to cover core strengthening exercises all using one's body weight. This set everyone up with a strong and stable core for the multisport session coming up later that morning. Good technique is the most important aspect of core work, we need to hold good form to get the most benefit and there were some outshining stars in the class for sure.
We all woke to a beautiful frosty sunny blue sky, not a breathe of fresh air and some calm looking faces admiring a Lake Pearson's fantastic imitation of a mill pond.
The session produced a good tug of war between the top 3 men, relentless determination by all three saw the lead change countless times throughout the training day. Sam decided to make his intentions clear and much like his impersonation of a gallant running for his life over the Mt White rocks on Saturday, he went out strong on the first run. However Glen and Miles kept their cards close to their chest and a close eye on his tail. Simone had a great start taking an early lead in the ladies field. She wasn't afraid to mix it up among the boys either, along with Annabel and Tania who were bringing their mountain bike skills out of the closet and loving the mud.
The mountain bike lead changed among the men. Glen obviously thought there was going to be a prize for the muddiest competitor opting for the puddles instead of the grass verge. Deo (the Ironman turned multisporter who had come out of winter hibernation) looked right at home on the off road terrain and took on the challenge like a pro. Leah and Colin (pet name for her bike) had a few words to begin with and after a few pats Colin started to behave and put the burn on the field. Although silly Colin did forget to tell Leah to put her helmet on at one of the transitions - hard to find good support crew these days isn't it Leah. There was some exceptional bunch riding skills being displayed with some legal drafting and close riding among the competitors.
Miles had a storming bike ride and hit the lead going into the paddle. Simone was determined to keep the boys honest, jumping on the Lake in 6th place overall. Ruth's paddling technique sessions with Rosie were in full fruition, with some impressive paddling, it would be even safe to say you and Emily (Ruth's pet boat name) were making it look very easy Ruth. Mark handled his Vision with ease and I think Al may have been secretly pining for his U2 and finally managed to find his bib - just as well the bib police weren't watching you Al. Nick had shrugged off any hint of a hamstring strain and looked secretly happy to be out of the boat and back onto dry land.
Sam and Mark were obviously perfecting there wash hanging skills on Miles for the second half of the paddle and all three headed into the run transition together
Meanwhile Mike, Michelle and Anna were experiencing a lot of deja-vu on the duathlon course. Michelle had taken a handy lead over Anna and Mike showed off some snazzy looking skids in the transition area.
The second half of the multisport training day saw the field spread out. Mid field Maria was getting stronger throughout the day, showing no signs of any ankle complaint from the day before. Murray was backing up superbly from his Abel Tasman run the week before. And Paul was showing some good form and starting to feel his endurance kick in. Kathleen was handling her loan bike superbly through the mud and even had the energy at the end to bring all of the cones back from the run turnaround. (thanks Kathleen!)
The finish was set to be a thriller. Sam and Glen were continually exchanging the lead. Miles was still in touch, but started to see a gap open up between him and the leaders. Who would have thought it would come down to the last lap! Sam and Glen both headed out of the transition together and the bets went on for who was going to come out ahead. A big cheer went up for Glen who appeared first around the bend and crossed the line in 1:41:48, followed closely by Sam in 1:42: 06 and Miles third in 1:42:36. Sam it was noted from many of the competitors how encouraging you were to everyone!
Our lovely first lady across the line and 6th overall was Simone in 1:53:27, followed by Annabel in 1:54:21 and Tania in 1:58:41.
In the duathlon, Mike was first across the line in 1:36:45. Michelle was first in 1:42:44 and Anna followed in 1:51:53.
Thanks for a fantastic day everyone, it was so inspiring to see you all putting in such a big effort and all covered in mud.
A special thanks to Andreas our one and only official.
Full results below..
Multisport Course Men
Multisport Course Ladies
Shortened Course
Duathalon Men
Duathalon Ladies
The camp finished with us eating our lunch sitting in the sun on a beautiful day at Flockhill. Prizes were given out for placegetters in our multisport race – well done to Simone Faulkner and Glen Hedges, first women and man home. We gave away the last of our awesome spot prizes – thanks so much to our great sponsers: The Frontrunner, Topsport kayaking and legend paddle, Avanti Plus Fleet Cycles, Columbia, Ems power cookies and Leppin. From our point of view as the coaches, we had a fantastic weekend – and can’t wait to get better for next year and the years after that!!!
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Tel: 03 338 6728 Mob: 021 186 7906 Email: karen@fitforlifenz.co.nz