Monday, November 16, 2009

EPC athletes at Kaitangata MTB race

EPC athletes had a good day out at Kaitangata this weekend in the 45km MTB race
Hannah Thorne battled it out with the best of the woman to take 3rd within 1minute of first place


Pam Thompson had a great ride taking 2nd in the Vet woman's section. Over the past month Pam has demonstrated that she is ready for a good up coming summer season. Nick Taylor finished strong in his first race back after 4 weeks and is eager to get into some more racing this summer.

This week at Exponential Performance Coaching

Squad paddle
The Exponential Performance Squad kayak sessions will be held on Wednesday as usual. This session will start at 7.30am from the University Rowing club. This week’s session will be focused on technique and endurance development. These sessions are $20 each or sign up for 5 sessions for $80.
Squad run
The Exponential Performance Squad running sessions will return to the normal day and time of Wednesday at 5.30pm.
This week we will how ever be meeting at Tomohawak beach for a sand dune session. This session is ideal for developing your strength endurance while targeting your threshold. These sessions are ideal cross training for those training for cycling so come along and be part of a specifically structured session. Training in a squad environment has been shown to get better results than training alone as you push yourself more than you would by yourself so come work hard and have some fun training with others.
The Cost of these sessions are $15 per session or sign up for 4 sessions for $50.
Coast to Coast Training camp
There are a few spots still available on the C2C training camps. So if you are interested in attending or know of someone who is let me know.
EPC athletes at the races
In challenging windy conditions Nic McAre of Invercargill improved 30min from last year in the Source to Sea 160km cycling race. Well done Nic that is a huge improvement. Chris and Hannah Yeats also had a good day out at the Source 2 Sea cycle race as well in a mixed team. Hannah rode strongly to take 4th overall in her section of the race and Chris came 3rd in his section of the race.
The EPC mountain bike athletes had another good showing at the 45km Kaitangata Black gold MTB race on the weekend. Pam Thompson came 2nd in the Vet woman’s race while Hannah Thorne Finished 3rd place in a tough open woman’s race that saw the top three woman finish with in 1 minute of each other. In his first race in a few months Nick Taylor rode well and finished the race strongly. Well done guys a great day out at the office.
Exponential Performance Coaching tip of the week
Strong windy conditions are perfect for developing strength and mental toughness. Most people see windy days as a good time to stay inside and give training a miss. Do not be one of these people instead see windy days as an opportunity to become stronger for race day.

Thursday, November 12, 2009

Last fortnights athlete profile

Bruce Ranga, 45 years old
Bruce was born in Auckland and has lived in Dunedin for 20 odd years now. Bruce is married to Debs and has four kids, Luke, Wade, Bronson and Chelsey who are his number one Support crew & inspiration to get him through when the pain kicks in. Bruce played mainly team sports in the past, rugby League, soccer, basketball, motorbke Enduros.
Following a motor bike crash a few years ago where he damaged his shoulder Bruce decided he wanted to have a go at a real sport, so took up multisport with the Coast to Coast in mind.
“I had never been in a kayak or on a road bike, or run further than 10kms in my life, so I knew expert training & advice was going to be key in helping me reach my goal, that’s where Matty came in."
“I really enjoy training with EPC. I have met some great people & improved my sports performance, bring on the next challenge (the one day Coast to Coast).”
Past results
2009
Mountain 2 Mountain, 3rd vet men’s.
Peak 2 Peak, 4th vet men’s
Lake Hayes triathlon 1st vet men’s
Ghost 2 Ghost, 3rd vet men’s
Waitri, 2nd vet men’s
Coast 2 Coast 2 day individual, 8th vet men’s
2008
Mountain 2 Mountain, 6th men’s
Peak 2 Peak, 4th vet men’s
Bruce is currently training hard for the one day coast 2 coast 2010 and the 3 day Gold rush multisport race in 2010.
With a lot of drive and focus Bruce is continually improving his performance in all of his disciplines and is well on his way to achieving his next goal.

Thursday, November 5, 2009

Waimac classic river race

Those athletes using the Waimac classic river race on the 6th of December as a build up for the C2C the entry form + info for this race will be available at the following link as of the 6th November.
http://www.arawacanoeclub.org.nz/

There are no on the day entries so get your entry in early. It is a great race and a good chance to gauge how your training is going.

Tuesday, November 3, 2009

Why you need a good kayak roll

Check out the video below for a demo of a bomb proof roll

This week at Exponential Performance Coaching

Squad paddle

The Exponential Performance Squad kayak sessions will be held on Wednesday as usual. This session will start at 7.30am from the University Rowing club. This week’s session will be focused on technique and endurance development.

These sessions are $20 per session or sign up for 5 sessions for $80.

Squad run

The Exponential Performance Squad running sessions will run this Wednesday at 5.30pm. Last weeks session took the form of a casual endurance run on some of the off road trails around Dunedin. This week will be a more structured sessions focusing on developing rock running skills.

This session will start and finish from the Malvern Street entrance of the Woodhugh garden by the bridge over the Lieth. The Cost of these sessions are $15 per session or sign up for 4 sessions for $50.

Coast to Coast Training camp

There are a few spots still available on the 2nd C2C training camp. So if you are interested in attending let me know.

Grade two course

There is one spare spot on a grade two course on the 14th and 15th of November. These grade two courses are held in Wanaka by kayak guru Eric Billoud. The cost of these courses are $342 The course in run over two days with skills and training on the first 1 ½ days then assessment on the final ½ of day two.

Let me know if you are interested or know of someone who is interested in attending

EPC athletes at the races

EPC athletes had a good weekend at the Alpine Energy day night MTB race in Timaru on the weekend. Pam Thompson of Invercargill rode well to take 2nd place in the woman’s 6 hour less than a minute behind first place. Milan Brodina of Geraldine showed that he is in great shape 4 weeks out from his peak race taking 2nd place in the open men’s section of the 12 hour race. Hannah Thorne carried on her race winning way by stamping her dominance on the womans 12 hour field take the win by 4 laps.

Milan training in the St James area over Labour weekend

Nic McAre had a strong race in the Riverton to Zookeepers race on Saturday in Invercargill. Nic handled the tough windy conditions without any major dramas to take out 1st place in the Woman’s field.

A number of the Dunedin based EPC athletes are in the middle of end of year University exams. Best of luck to this guys and girls in their studies and exams over the next few weeks.

Exponential Performance Coaching tip of the week

All training weeks are not created equal and this is for a reason. Many endurance athletes do not balance their training load and recovery effectively and end up training moderately hard all of the time, therefore not making any great gains. LOAD weeks are designed to place your body into a state of physiological overload to stimulate adaptation, while your RECOVERY weeks are designed to allow your body to adapt (become fitter and stronger) to the training. If you train hard on your RECOVERY weeks your body will not be able to adapt and you will never get any better. Train hard on your LOAD weeks and take it easy on your RECOVERY weeks.