This week at Exponential Performance Coaching

20 weeks until Coast 2 Coast 2010

Today marks 20 weeks until the 2010 C2C. 20 weeks is a good amount of time to start focusing your training in specifically on the C2C. A large number of EPC athletes will be rolling out of bed this morning and getting into there 1st specific C2C training session. Just remember the race is still a while away so do not get to carried away with your training. The important training time comes in December and January. Good luck to all of those starting specific C2C training today.

Squad paddle

Meet down at the Otago university rowing club and be prepared to start paddling at 7.30am. Over the next 4 weeks the focus will be on technique and base endurance development. Cost of these session's is $20 or sign up for 5 weeks for $80.

Squad run

The Exponential Performance Squad running session will not be held for the next month. Following this it will recommence with a focus on Coast to Coast specific running development. Watch this space.

Exponential Performance Coaching Blog

Check out the profile of young up and coming athlete Mat Snowdon and keep up to date with whats going on at EPC. http://exponentialperformance.blogspot.com/

Exponential Performance Coaching athletes at the races

Congratulation to Hannah Yeats and Charlotte Breeze who's team placed 15th (out of 87 teams) in the Springs Challenge open section. Rachel Kings team also had a good race in the Vets section finishing 41st team. Well done to all of you, I look forward to hearing about the adventure.

Good luck to Hannah Thorne who is competing in the Whaka 100 mountain bike race in Rotorua this weekend. This race involves 100km of mountain biking through single track in the amazing surroundings of Rotorua. Good luck Hannah give it heaps.

Exponential Performance Coaching training tip of the week

A strong skill and technique base are the under the under lying foundations of a peak performance. If you do not have the right skills or correct technique to optimally translate your hard earn fitness into speed then you will never reach your full potential. Use your early season base training to focus on developing your skills and technique so you have a strong foundation to launch your future training off.

Happy training

Matty

Last weeks athlete profile

Hannah Yeats

Hannah is a first year film and media student from Hokitika on the West Coast now studying in Dunedin. She comes from a back ground in road cycling and mountain biking where she has racked up some impressive results.

In her short time in the multisport game she has had some top results as well.After winning the school girls 2 day team’s event at the Coast to Coast 2009 and coming a massive 9th out of all the female teams in the race, Hannah has stepped up the challenge of the individual race.Over this year Hannah has been working hard in conjunction with Exponential Performance Coaching to improve her over all multisport game with particular emphasis on her running and has stepped up to an advanced kayak for the increased speed advantage.

Going into her specific summer training for the Coast to Coast she is looking strong and in a good position for a good race come February.

Hannah riding hard out on the road

Hannah’s results


2009
1st Coast to Coast School Girls team
3rd Open Woman Ghost to Ghost Triathlon


2008
3rd Under 19 girl Motatapu MTB race
2nd Open Women Lake Hayes Triathlon
3rd Open Women Brass Monkey Triathlon
Canterbury Track Cycling team at nationals
1st mixed team Teva Big Day at the Office Race

2007
1st Under 16 female South Island time trial
3rd Under 18 female Le Race1st Under 18 female Around Brunner race
1st Under 18 female Motatapu MTB race

Hannah’s Sponsors
R & R Sport
Em's Power Cookies
Thule

Hannah on the Waimac in the 2009 C2C

This week at Exponential Performance Coaching

Squad paddle

The Exponential Performance Squad kayak sessions will recommence Wednesday 23rd September at 7.30am. Meet down at the Otago university rowing club and be prepared to start paddling at 7.30am. Over the next 4 weeks the focus will be on technique and base endurance development in preperation for the Coast to Coast. Cost of these sessons is $20 or sign up for 5 weeks for $80.

Squad run

The Exponential Performance Squad running sessions will not be held for the next month. Following this it will recommence with a focus on Coast to Coast specific running development. Watch this space.

EPC squad runs will focus on Coast to Coast specific training when they start again in approx 1 month

Coast to Coast Training information

For those athletes training for the Coast to Coast this week, marks 21 weeks until the race. This week you should focus on again resting and recovering from your winter training phase. Over this week complete the following sessions in order to maintain your winter fitness but at the same time re-charge your batteries. 1x45min à Zone 2, off road run; 1 x45-60minà Zone 2 flat easy rides in an easy gear and 1-3 kayak sessions with a focus on technique and stability. Also this is the prefect time to take care of any niggling injuries or muscle imbalances.

EPC athletes at the races

Good luck to Hannah Yeats, Charlotte Breeze and Rachel King who are competing in the 12hour Springs Challenge adventure race this weekend in Lake Rotoiti, up in Nelson Lakes National Park.

Exponential Performance Coaching training tip of the week

Training partners can be very useful to help you maintain motivation, keep you company and for safety. However do not let your training partner take the benefits away for YOUR training session. You have an aim for your session and this is important for your performance development. Make sure you communicate with your training partner and let them know that you are going to be doing YOUR training. If they want to join you then that's fine but never sacrifice your training for them. Try and find a training partner or similar ability to you, with similar goals and who understands that you have specific training to do and its not just a gossip or easy session.

Exponential Performance Coaching Athletes in Action at the M2M

Below are some photos of Nic McAre and Pam Thompson in the 2009 M2M

Off the skis and on to the MTBs for the fast down hill from TC

Nic working hard out on the river

Pam coming in off the run


Nic on the final slog to the top of Snow Park

Nic and Pam at the finish line.

1st and 2nd vet females.

Not a bad day at the office

Well done.

Exponential Performance Coaching weekly update

This week at Exponential Performance Coaching

Exponential Performance Athletes at the races

Well done to all of those who competed in the Mountain 2 Mountain mulitpsport race in Wanaka this weekend.

Here are some of the preliminary results from EPC athletes.

Big ups to Emmah Ussher who completed the M2M which was her first ever multisport race in a strong effort and to Ingrid Vollweiler who stepped up at the last moment and took on the individual race instead of the team event.

Great performances where had by Hannah Thorne who won the Open woman section and Nic McAre and Pam Thompson who took 1st and 2nd in the individual Vet womans race respectively.

Bruce Ranga showed that he has been putting in the hard yards this winter by taking 20+minutes off his 2008 time to take 3rd in the individual vet mens section after a storming final mountain bike while Blake Luff kayaked as part of a team which won their section.

Mat Snowdon put in a solid effort and over came crippling cramps to finish his first crack at the M2M. While Charlotte Breeze gave her absolute all with a gusty effort that she rates HARDER than the Coast to Coast.

Finally Phil Te Tana Sladed some demons after putting himself out of the Peak 2 Peak race in a crash on the 2nd stage a month and a half earlier. Unable to ski, downhill MTB or run Phil entered the M2M as a team doing the stages that he could. A great effort on the river, road and up hill ride saw Phil finish strongly, next year he will crack it all.

In the Dunedin half marathon Bruce Ranga, Mat Snowdon and Blake Luff fronted following a big day at the office in Wanaka the day before to run them selves into the ground. They all ran every well and all went away from the race with the reassurance that the 2nd day of the Coast to Coast 2010 will be easier for them for there massive effort.

Unfortunately Rosie Taylor was forced out of the ½ marathon after a strong start due to a knee injury.

Squad sessions

There will be NO squad running or kayaking sessions this week.

Exponential Performance Coaching Blog page

See the latest updates at the new Exponential Performance Coaching blog page. There is a new EPC athlete profile section that will display a different EPC athletes profile each week. This week see the profile of young multisporter Hannah Yeats at http://exponentialperformance.blogspot.com/.

Coast to Coast training

Next week, details will be released on upcoming Coast to Coast squad training sessions and training camps that will be held over the summer. These will be aimed at providing specific coast to coast training and advice specifically in kayaking and mountain running to get you ready for February. Numbers are limited all of these sessions and camps so watch this space.......

EPC Coast 2 Coast mountain running clinic 2008

Upcoming races

Those who are keen to give adventure racing ago then these would be a good way to start. Check out the following link to find more info on the NEW P6 race at Naseby in October. www.lacticturkey.co.nz/P6Otago.htm

Exponential Performance Coaching Tip of the week

Following a big race, make sure you take some time out and rest up. Give yourself at least a week of NO training and then from here return to training as you feel up to it/ when your coach advises you for optimal benefits. For those that are about to enter their 20 week specific C2C training period it is important that over these next two weeks you rest up both physically and mentally so you go into this next training phase 100% ready to train.

This week at Exponential Performance Coaching

Squad paddle
- This week the squad paddle will start at 7.30am and will take the form of a priming session to keep your body primed for the upcoming M2M race this weekend. Cost $20

Squad run
- This will be held from Bathgate Park in South Dunedin and will take the form of a priming session for this weekend’s M2M and half marathon. This is a great session so if you haven’t made it out to one yet, make sure you get out there at 5.30pm Wednesday evening. Cost $10.

EPC athletes out training in the hills during a group training session earlier this year.

Exponential Performance Athletes at the races
This weekend is a busy weekend for the EPC athletes. For many this is the end of their winter base training which will accumulated in the Mountain 2 Mountain multisport race in Wanaka and for some the half marathon back in Dunedin the next day.


Good luck to Hannah Thorne, Bruce Ranga, Nic McAra, Pam Thompson, Ingrid Vollweiler, Phil Te Tana, Emmah Ussher, Mat Snowdon, Charlotte Breeze and Blake luff who are tackling the M2M this weekend.


Good luck to Paddy Allen, Mat Snowdon, Bruce Ranga, Rosie Taylor, Emmah Ussher and Blake Luff who are taking on the Dunedin 1/2 marathon this weekend

Also good luck to Hannah Yeats who is competing in the Able Tasman Coastal Classic off road running event this weekend as well.

Up coming races
For those looking at the Coast to Coast and the Goldrush multisport races these entries are now open so get in and enter if you want to make sure you don’t miss out.

Exponential Performance Coaching Tip of the week
In the final week leading into a big event you need to take it easy. You have done all the hard training and now you need to let your body recover 100% so that come race day you are fresher than you have ever been. Try and get some extra sleep, eat well and just rest up.





Happy Training.


Matty

More photos from M2M training camp

A few more pics from the M2M training camp in Wanaka

Action out on the river

Striding it out during a kayak -> run->road bike ->MTB brick session

Working hard on the road

Its hard work but the views are pretty good.

Exponential performance Coaching Weekly Update

This week at Exponential performance Coaching

Squad paddle and Squad run were cancelled this week as I have been laying low with the flu after the training camp hence the late update as well. Both of these squad sessions will run as usual next week and will take the form of priming sessions targeted at keeping your energy systems primed during the taper period, so you go into the weekend races firing on all cylinders.

M2M Wanaka training camp
Over the weekend 8 keen Exponential Performance Coaching athletes undertook a training camp based in Wanaka (see attached photo). The aim of the training camp was to develop specific M2M race/course knowledge and get the training benefits through the training camp effect.
By day the athletes ran, road biked, MTB, skied and kayaked and at night presentations/ question and answer sessions were under taken so athletes could develop a better understanding of the M2M race, and some applied sport science topics which hopefully opened a few peoples eyes.
It was a big weekend and everyone pushed themselves which was great to see. Now all that is left to do is head into the race feeling confident that you know exactly what you are in for.

Exponential Performance Coaching Blog page
The new Exponential Performance Coaching Blog page has just been developed. The idea is to use this page to post up dates on the goings on of Exponential Performance Athletes and up coming training sessions etc. So go and check it out and sign up as a follower at http://exponentialperformance.blogspot.com/ There is already an update of the M2M training camp and there will be more photos and info posted as we go.

Up coming races
Just remember that M2M early bird entry's close 6th of September and there are not going to be entry's taken after the 10th. So make sure you get in quick. All the info you need is at the following web page http://www.m2mwanaka.com/index.html
The Dunedin 1/2 and full marathon can still be entered up until the 10th of September so if you are planing on doing this get your entry in soon.

Exponential Performance Coaching Training Tip of the week
In the final few weeks before an event, practice running through your race plan while you are training. Work through what you are going to be doing on race day and practice different aspects of this so that come race day everything should be automatic.

Happy training
Matty

Wanaka Training Camp

Over the weekend 8 keen athletes attended the Exponential Performance Coaching training camp held in Wanaka in preparation for the Mountain 2 Mountain winter multisport race.

The camp consisted of 2 1/2 days of training and learning in the beautiful surroundings of Wanaka. By day the athletes kayaked, ran, road biked, mountain biked and skied, while in the evenings presentations were held to help them prepare for the up coming race in the areas of nutrition, transitions, formulating a race plan and recovery.