tag:blogger.com,1999:blog-83435415028447024172024-03-06T05:45:36.726+13:00Exponential Performance CoachingAchieving a more calculated performance through scientfic based coachingExponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.comBlogger39125tag:blogger.com,1999:blog-8343541502844702417.post-74100282359194041422010-10-27T15:59:00.002+13:002010-10-27T16:01:52.360+13:00NEW WEBSITEPlease see the new Exponential Performance Coaching website for all the lastest updates.<br /><a href="http://www.exponentialperformancecoaching.com">www.exponentialperformancecoaching.com</a><br /><br />This new website will now replace this blog.Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-5467364986910327732010-08-24T10:17:00.004+12:002010-08-24T10:36:20.146+12:00Congratulations to Hannah Thorne, 2nd at Trans Wales<div align="center">Trans Wales </div><div align="center">7-days of MTB racing</div><div align="center">5-7 hours a day in the saddle</div><div align="center">No smooth roads</div><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5508734175728992802" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiweWulf-BRqnrN2B5UlVzs5_e3VHCc0nsX8Wjwz0WK22hWsdG0Vj6u_hwOjfY5SHf_uTnp7k6AApYsNHm5TowtCPEDQbSQ_VHt1Wn_tax9H_4sfpwehJIYOo4sb6H3AuEAq2Rwc6tFq3lS/s320/004.JPG" /><br /><div align="center">Hannah working hard</div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJXUKgdfC3eyIinNM34m6pITdOtM8IiBSZ7-q_VOuWBmbEKIg57qAI3PZ12i1uns-vcpIoadv5UlQAYdzyM_TMe5mwNlw_XQVSm2YNWxsyx6_susjPW4BN8oIIefUVL8r6WnlNJjhIv5S9/s1600/018.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5508734334909080674" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJXUKgdfC3eyIinNM34m6pITdOtM8IiBSZ7-q_VOuWBmbEKIg57qAI3PZ12i1uns-vcpIoadv5UlQAYdzyM_TMe5mwNlw_XQVSm2YNWxsyx6_susjPW4BN8oIIefUVL8r6WnlNJjhIv5S9/s320/018.JPG" /></a> Re-fuelling<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigNW0NhmDuUcEBt7TN-ZnkT6CTsJ_LuiqVl2D1UH1YIxNXIm2Fc43GlDO5vgK4ATAx5d1b4MXhCLcqbJdmnFiJBVqEtT4Lj1MK6FpF7PS7i7Wa9UElTtU9NbOWYa2iiNuuewst0h7C6Fzn/s1600/Hannah_1st+place_transwales.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 213px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5508733593197499250" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigNW0NhmDuUcEBt7TN-ZnkT6CTsJ_LuiqVl2D1UH1YIxNXIm2Fc43GlDO5vgK4ATAx5d1b4MXhCLcqbJdmnFiJBVqEtT4Lj1MK6FpF7PS7i7Wa9UElTtU9NbOWYa2iiNuuewst0h7C6Fzn/s320/Hannah_1st+place_transwales.jpg" /></a> Hannah in 1st place after the 4th stage</div><div><strong>After 44 h 45 min 42 s only 1min 7 s separated 1st and 2nd place</strong></div><div>Well done on a great effort Hannah </div><div><span style="color:#000000;"><span style="color:#ff9900;"> </div></span></span><br /><span style="color:#000000;"><span style="color:#ff9900;"></div></span></span>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-1875092440507179862010-08-09T13:56:00.005+12:002010-08-09T14:29:01.094+12:00EPC athletes at the P2P<div align="center"> <img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5503230513007188754" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm0J1dJ8sGQRKqXcquHLnzzPBSSJujymjdMGQ65sx_fESwYKrR6pfMkRwzwNZATRwxXkLBRgZCfLcHG-gyfRnePPSYRG5kB9fMo68FtbvrbpuNnURUKUsq_QXKVW-Fx5vUo_1NDzWWOO2K/s320/DSCF0463.JPG" />Rosie Taylor paddling hard into Queenstown<br /><br /><br /><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5503231085558575010" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN5z2ZInBHKH6_O-m51yri3BR_wUaqfBqjmlm6BP4RftlU7MZ8rR5vhAYbquZpkcMyBpvIWcz8GZS00sz39WOXkoCa6Ts8A4Hkl2DGbze5iSHdp7Mu3KH0tKsKkkZmTFQ5kneIOmRxurtk/s320/DSCF0470.JPG" /> Tony Gamble leads Rosie Taylor into the final transition<br /><br /><br /><br /></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com1tag:blogger.com,1999:blog-8343541502844702417.post-79885753522662058092010-07-19T13:02:00.004+12:002010-07-19T13:13:19.394+12:00Brass Monkey Kayak SeriesChristchurch multisport athlete Adrian Hamill has been competing in the Brass Monkey Kayak series as a build up for the 2011 Coast to Coast. His ability to paddle hard for approx 1 hour in these races is a huge improvement from when he was unable to continuously paddle for 5km when he started training 3 months ago.<img id="BLOGGER_PHOTO_ID_5495418036953934706" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 213px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOIUSeyh-wM83YmMz7JQn7kB6ZPjNCMZU-4l0g4bZOENi9Q4hsVNqjxWMPK0J72-1pDYfhW1f-K6Cy2aLu2rI9CAF9AXGyvZtN5va54C1oFi35pJOPmSN4ww8FkeFx8VPWHLXaPuF8Uk2k/s320/426K3173.jpg" border="0" /><br />To follow Adrian's road to the Coast to Coast check out his blog at <a href="http://www.physiomed.co.nz/racing.html">http://www.physiomed.co.nz/racing.html</a>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-58266567031314317252010-07-15T06:57:00.005+12:002010-07-19T13:23:09.723+12:00Peak 2 Peak Training Camp<p>The 2010 Peak 2 Peak Training Camp was the best EPC training camp to date. Great weather, perfect training grounds and a group of keen athletes ready to push themselves all made for a great camp. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvpCy6ausSYG0BE6Qj8n9rpVpd5-nAMYtjh2cjyOaWky5I8wJnjpgF6-SgFcS0cRECu7COnjsH_Dv0JaKtVkTsiQQDIemC_-UYKbpxf1hSEt0yD5Q5VdSwrKvsePxClZewGOe8RwEJ_4_n/s1600/P1060857.JPG"><img id="BLOGGER_PHOTO_ID_5493840894155450994" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvpCy6ausSYG0BE6Qj8n9rpVpd5-nAMYtjh2cjyOaWky5I8wJnjpgF6-SgFcS0cRECu7COnjsH_Dv0JaKtVkTsiQQDIemC_-UYKbpxf1hSEt0yD5Q5VdSwrKvsePxClZewGOe8RwEJ_4_n/s320/P1060857.JPG" border="0" /></a>Check out the video below for an insight into the 3 day camp that involved running, kayaking, cycling, skiing, specific sweat rate assessment, sport science presentations and much more. </p><br /><p><br /></p><p align="center"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzT2dNOPUwA2pYEnSsqfboxJIlabYPLIXUi4p7gfcLpatmoKp3DxwSUCLEFEsweGqpFkNnZiAIoZnsqnpM2Ig' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /></p><p>If this takes to long to down load check it out at <a href="http://www.youtube.com/watch?v=dKA-xjFfjuc">http://www.youtube.com/watch?v=dKA-xjFfjuc</a> as this may down load faster.</p>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-13366026875953689082010-06-08T14:45:00.003+12:002010-06-08T14:51:59.662+12:00Peak 2 Peak Winter Training Camp 2010<strong> Aim of training camp:</strong> To develop specific Peak 2 Peak course knowledge, improve fitness through the training camp effect, develop specific P2P skills, knowledge and have an awesome weekend training in the in Queenstown.<br /><strong>Training camp dates:</strong> 2nd July - 4th July <img id="BLOGGER_PHOTO_ID_5480229476727079618" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmyxi4CB-PGhuaZsOddOxIqsCZyxKjZ5aynL-Z6oqT2JPxuHIQp-B0I1akE3pG5zR019-QNEdWL3uh12DIA4YSoCfIgmWmfKczMjP84dycPnSrHtR9yd_Qs2J-KePAvujwJwX-7XGXq0Li/s320/P1050936.JPG" border="0" /><strong>Cost:</strong> $250 – includes training camp training sessions as outlined below with EPC coaches, special topic presentations in evenings on specific P2P preparation and accommodation at the Frankton Motor Camp where the training camp will be based from.<br /><strong>Accommodation:</strong> Will be in 2 person cabins at the Frankton Motor camp. Camp includes kitchen facilities, bathrooms and bunk beds. This will be the base location for the training camp and it is advised for the smooth running of the training camp that all athletes stay here.<br /><strong>Nutrition:</strong> On Friday a main evening meal will be provided. On Saturday breakfast, lunch and dinner will be provided and on Sunday breakfast will be provided. All meals are nutritionally planed for optimal recovery and training performance.<br />* Athletes will need to supply their own snacks and training nutrition as they see fit on top of the supplied meals.<br />** Please notify us of any special food requirements.<br />Training camp Outline<br /><br /><strong>· Friday: </strong><br /><div><div>- Travel to Queenstown, individually or shared transport between athletes<br />- Meet in Queenstown at 3pm/ as soon as you can get there<br />- Kayaking à run àbike brick session, as time allows.<br />- Nutrition presentation<br /><strong>· Saturday</strong>:<br />- P2P specific sweat rate assessment<br />· Kayak -->run brick session<br />- Afternoon ski session at Remarks<br />- MTB descent from Remarks after skiing + ride back to accommodation along MTB course<br />- Optional evening run -> bike -> run session<br /></div><div>- Transition / gear presentation and individual planning of race plan and transitions<br />- Gear prep race simulation<br />· <strong>Sunday:</strong><br />Race simulation<br />- Kayak<br />- Run<br />- Uphill ride to Coronet peak<br />- Travel home in evening<br />- Final debrief and pack up<br /></div><br /><img id="BLOGGER_PHOTO_ID_5480229308535429538" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxzFRcpbo6JUf1AIe-Uy6JmVzeTg7BkJzMeR3VrL6o6BiV9EZ4Xua20_VYjWY4VZCEOQz4fyF5H3NrYCxVxZ3W6r8_KAaNZ8q0hs1hY6zcvCPcujK4sXRN8wwnL1oshvn2CjBRA_ydW489/s320/P1050937.JPG" border="0" /><br /><div><strong>Here is what some athletes said about the 2009 P2P training camp</strong><br />“The price was great for the whole weekend. Everything was run really well, lots of food, lots of coach contact time etc.”<br />“Was good to learn so much about the race and other aspects i.e. nutrition.”<br />“The evening presentations contained a lot of information that was new to me, and that will help me immensely to prep for the actual race. The biggest point for me was learning about race nutrition (how much and when to fuel myself).”<br />“To sum it up: I learnt a lot of lessons about myself, the sport, equipment and nutrition. I am so glad I joined you! The knowledge I gained during the camp will allow me to prepare well for the actual P2P race and other races.”<br /><br /><strong>What’s different this year?</strong><br />At Exponential Performance Coaching it’s all about improving performance and getting better. So this year there will be a few changes to the camp to make it better for you.<br /><br />1/ Accommodation: After feedback from last year’s camp it was found that 3 athletes per room was a bit cramped, so this year we plan to sleep 2 athletes per room so things are a bit more comfortable.<br />2/ This year’s camp will include a Peak 2 Peak specific sweat rate assessment. This will allow detailed calculation of your sweat rate in the specific environment you will be racing in. From this information we can tailor your hydration plan for optimal performance.<br />3/ Presentations: It has been a year since the last P2P evening presentations and these have been altered to include the latest up to date information to aid your performance + some special topics on the latest sport science information.<br /><br />- The space on this training camp is limited to 8 athletes, so entrance into the camp is on a first in first severed basis.<br />- Please register your interest by Friday the 11th June so bookings can be made.</div><br /><div>If you have any questions please let me know<br /><br />Matty Graham<br />Sport Scientist and Performance Coach<br />Exponential Performance Coaching<br />0273841127</div></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-88818428520342715332010-05-24T11:11:00.005+12:002010-05-24T11:17:53.389+12:00Winter training strategies<em></em><img id="BLOGGER_PHOTO_ID_5474607466244211938" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 210px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf-JRLPmzvNmeKtdo6FAZLRSMvYZVCRhpA-iRHbSnWGgyTzKKzJ1CqPd_ppZxQcwseFKCQUu6Sop_8SuJ28qOs3WvGbfP2Oqn1HTYstjI9LVDaK9_Vjll21gQDJjoDQ93BB-64iSswPeX0/s320/winter-tree.jpg" border="0" />The winter can be a very tough time for athletes who want to maintain or improve their performance. The shortened day light hours and the wet, cold weather all play a part in making it hard for athletes to get out the door.<br />From a coaching perspective the winter is a great time for athletes who do most of their racing in the summer months to build their endurance base and work on their weakness. The following are some ideas on how you can get through the winter while doing the training that will bring great performance benefits with it come summer racing.<br /><strong><em>1. Set good goals and have a plan</em></strong><br />I believe that this is the biggest factor to successful winter training and without it you are wasting your time. Why would you spend hours and hours training in the rain and the cold for nothing? The answer is that unless you are insane you probably wouldn’t. Yet there are so many people out there training, who don’t really know what they want to achieve over the winter and just haphazardly train. They usually either get sick or injured and by the time summer comes around they are dissolution with their training.<br />The goals that you set should be the targets that you are aiming for and they should be the reason you are out there training. Whether your goals are an upcoming event, developing a specific area of your sport or to lose weight they need to excite you. If your goals do not excite you then it is going to be hard for you to get out of bed in the pitch black at 6 o’clock in the morning to go training. Once you have decided your goal, write it down and stick it on the fridge, the wall, next to the door or some where you see it a lot. Every time you feel unmotivated look at your goal, get excited and remember why you are doing this. Along with putting your goal up on the wall a photo/s of yourself or others and motivational saying help me to maintain motivation when the going gets tough.<br />So your goal is set and you can’t wait to start training, but what do you do? Well this is where the plan comes into it. Your plan is not just this training programme although it is part of your plan. Other parts of your plan to achieve your goals are things such as the logistics of training, maintain your equipment, maintaining your body through a good diet, stretching and maybe massage. Surround yourself with likeminded people and see what their plan is. You need to be committed to achieving your goals and staying focused on them throughout your build up.<br />There will be times that will be hard to maintain focus and for some reason or your situation may change. If this happens your goals and plan must change alongside it. Sit down think about your new situation, maybe it’s an injury. Your goal may now change to healing the injury. How do you do that? Get it diagnosed, physio appointments, resting it, strengthening exercises talk with your coach. You have to be able to change and adapt when things change. Think through the process instead of getting angry and frustrated.<br /><br /><strong><em>2. Warm training gear</em></strong><br />Good gloves are crucial to keep those fingers warm. I find that a pair of thermal gloves over the top of cycling gloves works well in most conditions on the bike. If you live further south then investing in some specific winter cycling gloves will make the winter that much more bearable.<br />It is really important to keep your knees warm in the cold conditions while both cycling and running. This is to ensure adequate blood flow to the knees is maintained to avoid injury. There are a wide range of full length tights out there that will keep your legs toasty or a pair of leg warms will turn any of your shorts into long tights for a reasonable price.<br />To keep your core warm a thermal next to the skin is a must during most training sessions in the winter to wick the moisture away from the skin and keep you warm. In wet windy conditions a close fitting water proof rain jacket will keep you warm, but you will often get soaked from the condensation build up inside the jacket if it is not breathable. I find the best piece of gear I have is my wind proof vest. This combined with a thermal, cycling top, arm warmers and gloves seems to keep my upper body warm in most conditions even though I get very wet when it rains. Vests are a lot cheaper than jackets, they can be stuffed away in back pockets if the weather clears and come in lots of different high visibility colours so you can seen by cars.<br />Other useful bits of gear for winter training are arm warmers, fleece head band to keep your ears warm while still letting you lose some heat through your head, shoe covers for the bike, poogies for keeping your hands warm in the kayak and a good warm pair of socks to stop your feet going numb.<br />Having good warm training gear makes it so much easier to get out the door when the weather is bad and it will also help you avoid illness from having your immune system suppressed from training in the cold conditions.<br /><br /><strong><em>3. Get organised<br /></em></strong>How many times have you gotten up early to train before work or raced home to fit in a ride before dinner and you end up spending most of your time trying to find your other arm warmer or glove. To save time and get you out on the road sort out your gear the night before an early morning session or have your gear at work in the car so you don’t have to go home before your training session.<br />It’s really simple but it can save a lot of time when you wake up in the morning and you have set out all your gear the night before. Also you may want to keep a bag of gear in your car so if you find you have some spare time at lunch or after work you can just get your gear on and go.<br />Training straight from work can also prevent you from getting home and deciding you would rather watch TV than head out into the wet and cold. The lure from a warm fire and comfortable couch is hard to overcome on a winter’s afternoon.<br /><img id="BLOGGER_PHOTO_ID_5474607614168737106" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OJpJ33F4YtTUwS440IKKKLbGJMdS0jD-Vk270RH-actyNEAgLZ-HUe2YXMh-waNlQGfYO7ruoyBV67UScMZ8GVxWBgQNU55gJ4kcwzUhOYkPjpVUyqnu0v5VySZAm48vvmfJtGDSmmNw/s320/winter+riding.jpg" border="0" /><br /><strong><em>4. Buddy up</em></strong><br />Over the winter months, some likeminded training partners will help you get out there on the bad days. It’s a lot harder to stay at home when the weather is bad when you know there are others waiting for you and who will ask where you were if you are a no show. Pick training partners who are of a similar fitness level and who are working towards similar goals. Often training with a partner turns into an easy session which is ok every now and then. However don’t let this get in the way of your specific session you need to do. Tell your training partner that they are welcome to join in on your session but make sure you train at your prescribed intensity, duration and do your specific drills/reps when needed.<br /><br /><strong><em>5.Be seen<br /></em></strong>There is no doubt that with the shortened day light hours that you will be riding in dark or near dark conditions. It is very important for your safety that cars are able to see you when you’re out on your bike/ running and that rowers/ boats can see you when you’re out in the kayak. Make sure you have a good set of lights, remember that this is also the law (on the bike). Ankle reflexive bands, high visibility vests and bright clothing are also handy to keep you safe.<br /><br /><strong><em>6. Take your training indoors</em></strong><br />If you have had enough of riding in the dark and the wet, take your training indoors on an indoor trainer. There are a lot of good indoor trainers available for a reasonable price these days. On cold, wet, windy days it may be a good choice to set the bike up inside and crank up the stereo or turn on the TV. Most sane people find indoor trainers mind numbingly boring so make sure your sessions on them are kept to a minimum and are specific (Exponential Performance Coaching has specific indoor trainer session out lines available for $30 if you are unsure of what to do. This deal includes 4 different indoor cycling sessions that target different areas of your fitness).<br />Riding for an hour on an indoor trainer is the equivalent of doing 1hour 30min out on the road. This is because there are no stops or down hills where you decrease your power output on the indoor trainer. Limit our sessions to a max of around 1hour 30min otherwise you will go mad. Other good options in the winter to get away from the weather are spin classes, short hard interval sessions on a tread mill or kayak/ rowing machine, yoga classes, swimming or some focused gym work.<br /><br /><strong><em>7. Target your weakness</em></strong><br />The winter is a perfect time to work on your weaknesses. Many endurance athletes have poor technique and instead of using the winter thrashing themselves to improve their endurance they would get major benefits from working in some technique sessions into their programme. Indoor trainers are a very good tool to develop your cycling technique. If you are interested in improving your technique on the bike but unsure of what to do Exponential Performance Coaching can proved indoor/ on road technique sessions to improve your cycling technique.<br /><br /><em><strong>8. Mix it up</strong><br /></em>During the winter it is a good chance to try new modes of training to add variety and fun to your training. Mountain biking for you roadies out there can be a great way of maintain your fitness while having a break. Also activities such as skiing, tramping, social team sports, gym classes or aqua jogging can be good alternatives during the winter months to maintain your fitness but also give your mind a rest and leave you feeling motivated.<br /><img id="BLOGGER_PHOTO_ID_5474607731023536274" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 213px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK-NltLqabHFhKVBEoZDRb7Tf6rtKa3YhDHSBePJWKaSDRD8CwU2JQ0OXnFfJqOAVXHcmzfD-AIKaZZn4CSBsYuXewezElrXbC6jOsb5138n-AMdV-l96At7UPofgD_wskkSObwHfGS3rB/s320/winter-running-np.jpg" border="0" />Get out there and have fun, because after all that is why we do what we do. Remember the hardest part of training is often getting out the door.<br /><em>Happy winter training<br />Matty</em>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-55544987148434694392010-05-10T12:37:00.004+12:002010-05-10T12:42:35.486+12:00Whare Flat Bike --> Run squad sessionWe had a great squad MTB -> run -> MTB session this weekend at Whare Flat.<br />The primary aim of this session was to develop course knowledge for next week’s multisport race, along with developing technical skills and performing a strength endurance session that included 1700m of climbing on the bikes. Some great weather made for a high quality training session in the sun. <img id="BLOGGER_PHOTO_ID_5469434875051456706" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHcsmwQCJRNjkjiCjzNrdSCLe7RfJmHcnimbmfws7M5LTtaEaSUzeP5bdpxJByPq1dEnmDEVKlE4idqqLz_Rtes6_5yO0ubrKiyXseSPN927SwgGCPWw5u1ztUB3KrH5VKVT6GlBzO8TjB/s320/P1060547.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5469434689789906786" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5L6JA4kYVckWTBkTCz0wSDGy2jhxXmfrz1u9Mmp5WLE3jTFJB5llex3K3mEVsTAsHbDPSkB3uDkCJWyy0UeYqP8qH2BMSSo1ZHmIfkDJAdP69OvNX9YwowSgcz2GXZDz1-bVhAdhbJ0f-/s320/P1060544.JPG" border="0" />Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-74016817423854507492010-05-03T12:05:00.008+12:002010-05-03T12:26:03.815+12:00Dunedin Winter Multisport Series Race 1The Dunedin Winter Multisport Series kicked off in perfect conditions at Broad Bay. A big contingent of EPC athletes were on hand for some sharp racing. <div><br /><div>Congrats to Mat Snowdon, Bruce Ranga, Maria Gamble, Tony Gamble, Phil Te Tana and Blake Luff who all put in solid efforts to get through the brutal course.<br /><br /><img id="BLOGGER_PHOTO_ID_5466829737180609234" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif9utRMahvMQOq20YyT7dRk7J4XWo3etONvkgirgls6DYQZQA9Noz2qssvDiGmuBciLeo2YZ1fpF306ZRl0wOIIF7-WABrS1D8adXxVyzmOVB-I3XM22wazGYdyKy19Nvrt-YMmY90mu8N/s320/P1060491.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5466830167216639298" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnPty1z-7CqLb4u2WV60VZJwhf7_tn3RQgf5csnVlA3L84m3rJFuZRUI7501a7nklEOQhOcu-ouO1XmDxFVu8WvZS48rmpo8UTFtDzSonZUyCrWcW9_7xcx7icRZFJV_DhZ-gcpSfAC11g/s320/P1060508.JPG" border="0" /></div><div> <img id="BLOGGER_PHOTO_ID_5466829987917667218" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhne1RtxII331D3rrhp-dJ2OaXRMVgG5Rvo30mY7ygINskbwy_pkdLx7Qzb4eXSOefaP-VGQ1gGIROvRT_-iA-Slb5k0VQEZT1kGH8LPyxfRVK4zXHLuDc4G7BQ_pVu1vDn7ZjuYpxEDxhO/s320/P1060504.JPG" border="0" /><br /><img id="BLOGGER_PHOTO_ID_5466832662682473586" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIY6-TPJ-n86S8qply3O4OXucBqXBrEkd8kQL1Uh3yvpGC_PaNtAUDD_N98zqQTksxrst5hrxBNuepyQnfr13g13EcAM2mBbtw-ux3uIz0eV_FXqT-qSKO-VBSNPPJlEp8OdJnIj_Pxf1-/s320/P1060531.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5466832491975068258" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyjR2HKZEBSslxE3YStinOCVWr0CulSmJlRrePQJKwjH5FYO_t4DjUpij-w07fVhIUU4aGDa3AaWGvdwBlX-W9t8etwWgt3-ub5LuqH8ewXvVKA3rYLJMVurcgGp7vj9nN-m5nZg2qRAtr/s320/P1060530.JPG" border="0" /><br /></div><div><img id="BLOGGER_PHOTO_ID_5466832817994261762" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIk9K02f4xZc1rNdT4DJCIPHZwVPukeOiIFu05Z3E3ICp5LOx89FM_MoHIj_q9wayB5yuwzSSvieCP7qFvHczMRy3U9pV3shf1KavV2b_Li1ynvJutyxQEqCsT0AqkKp3yPEerBEsMhHaq/s320/P1060536.JPG" border="0" /></div></div><br />Thanks to Emmah Ussher for taking these photos on the dayExponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-41954284640561888972010-04-01T13:23:00.003+13:002010-04-01T13:26:38.596+13:00Milan and Lucie at the Gold Rush<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ3rUIg8Yr_fU3UDttXComDB4chjai82GJcPSlhrpqgJywJFsdOqvmdtNINDb-WD5EOX81NvBxk5j2ODNWMBeAAFjNg2_oKcUJkxpfZpHYfgjx3_OStVMmtvxQLHp-UC2_evGBElX1VdpG/s1600/grfinish.jpg"><img id="BLOGGER_PHOTO_ID_5454958394845982338" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ3rUIg8Yr_fU3UDttXComDB4chjai82GJcPSlhrpqgJywJFsdOqvmdtNINDb-WD5EOX81NvBxk5j2ODNWMBeAAFjNg2_oKcUJkxpfZpHYfgjx3_OStVMmtvxQLHp-UC2_evGBElX1VdpG/s320/grfinish.jpg" border="0" /></a><br /><div align="center">Milan Brodina and Lucie Urbancova of Geraldine cross the finish line in 3rd place in the mixed teams after 3 big days of racing. </div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-81454152829495558782010-02-17T20:54:00.004+13:002010-02-17T21:03:43.823+13:00EPC Athletes at the Coast to CoastHere are a few photos of a few of the EPC athletes during day 1 of the 2010 C2C<br /><p align="center"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxbLiOYMGnKTHPJGb_XPRnqPcZ3PZTitmD1TD-gA-pv0ed9pFsb3Gqu9Qsb2hkbR0T_b4si83ZUQDGg1Q-HBg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></p><div align="center">Emmah Ussher strides it out in the closing stages of the Mnt run</div><div align="center"> </div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzv-r41EtWqEaoeQ3NYydgWCyj7u7kUcOZ8NF0_6hTzzCsm_dEh51Lw3RI1aQEyIIQ-6ViIGnzrfMgrjtmhqmKE6GkE8yfTGz7l4mjAuyroWpH27CyZFHlcWAXYLcC2ZhPo0d3jgSB3N1x/s1600-h/P1060360.JPG"><img id="BLOGGER_PHOTO_ID_5439118578311476002" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzv-r41EtWqEaoeQ3NYydgWCyj7u7kUcOZ8NF0_6hTzzCsm_dEh51Lw3RI1aQEyIIQ-6ViIGnzrfMgrjtmhqmKE6GkE8yfTGz7l4mjAuyroWpH27CyZFHlcWAXYLcC2ZhPo0d3jgSB3N1x/s320/P1060360.JPG" border="0" /></a> Phil Te Tana at the end of the Mnt run<br /></div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTphBWFA6RyflSCdE9WQPBewt9cgiIBx-TurAmMd1Q9nuG7tlgZh0tdz3MX812k8jvcA1xv2GR2FYIfLrfVzVHEpICi6e68hTHeG1FqF_KT6eDlQerl957j2sqKxkarYqsjqn2t6e96gyD/s1600-h/P1060358.JPG"><img id="BLOGGER_PHOTO_ID_5439118570979150946" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTphBWFA6RyflSCdE9WQPBewt9cgiIBx-TurAmMd1Q9nuG7tlgZh0tdz3MX812k8jvcA1xv2GR2FYIfLrfVzVHEpICi6e68hTHeG1FqF_KT6eDlQerl957j2sqKxkarYqsjqn2t6e96gyD/s320/P1060358.JPG" border="0" /></a> Rosie Taylor striding it out to the finish of the Mnt run<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgYPXI5qzYuabP7nfffQiIMfPEB45crlIQ8Rgw88ZOkXBO4TynxCBmml8mp4cR4JHR1c4qxntWwQvQdXsu_65kvqcO-de3gGBmtULd3s_gMVyRAm_nlOsnnIJcSIeS8GCtFVufjFZxyLR2/s1600-h/P1060357.JPG"><img id="BLOGGER_PHOTO_ID_5439118004552683362" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgYPXI5qzYuabP7nfffQiIMfPEB45crlIQ8Rgw88ZOkXBO4TynxCBmml8mp4cR4JHR1c4qxntWwQvQdXsu_65kvqcO-de3gGBmtULd3s_gMVyRAm_nlOsnnIJcSIeS8GCtFVufjFZxyLR2/s320/P1060357.JPG" border="0" /></a> Nic McAra and Husband Neil relax after a big day<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbKEjJRg4c1oHMpN2HVNhZZZcKXAZy5gkXx69I6OoWflTwZjJ5hyphenhyphenK0KuDJFZKRQ_Mot_7sPLLpf3n8BmxMq7j_LnCUp7GGuIA19ob18UF5EThN7bXNojPlu2t7jGZQ6DkH1JKcdU2tQ1qK/s1600-h/P1060354.JPG"><img id="BLOGGER_PHOTO_ID_5439117990937188978" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbKEjJRg4c1oHMpN2HVNhZZZcKXAZy5gkXx69I6OoWflTwZjJ5hyphenhyphenK0KuDJFZKRQ_Mot_7sPLLpf3n8BmxMq7j_LnCUp7GGuIA19ob18UF5EThN7bXNojPlu2t7jGZQ6DkH1JKcdU2tQ1qK/s320/P1060354.JPG" border="0" /></a> Charlotte Breeze of Hokitika storms through the final stages of the Mnt run<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFwpCU40IHHaauFAhB777rrSZ7yHom6VO7pUe8uE6ekSg5wcEYbB1ckEQ-yU4CM7Tp5ERQE2oCSz87FFLqyREupFJ91vlDLAoNo1DZ3l1wVxvKRNx-8bsuqDMRp-5HiCjmYYG1qRv_Onqb/s1600-h/P1060353.JPG"><img id="BLOGGER_PHOTO_ID_5439117795501097458" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFwpCU40IHHaauFAhB777rrSZ7yHom6VO7pUe8uE6ekSg5wcEYbB1ckEQ-yU4CM7Tp5ERQE2oCSz87FFLqyREupFJ91vlDLAoNo1DZ3l1wVxvKRNx-8bsuqDMRp-5HiCjmYYG1qRv_Onqb/s320/P1060353.JPG" border="0" /></a> Mat Snowdon looking strong with only 3km to go</div></div><br /></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-46519210521399184732010-01-27T10:24:00.005+13:002010-01-27T10:57:04.446+13:00Shona at Challenge WanakaDunedin super woman Shona Carruthers completed her first 1/2 Iron man at Challenge Wanaka. After deciding to 'do a few' triathlons after ticking off the Coast to Coast 2day individual event in Feb 2009, Shona put in the hard yards and stormed through her first 1/2 Iron man blowing away every ones (including her own) expectations.<br /><img id="BLOGGER_PHOTO_ID_5431170068271894578" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1kPAI4iqvnwaAvd3CRUseIgc7kLpD0qID064bvgzVu_UwOKt6ZXwlhow_J1Gv7Ro9gOUoxPr_OjO0U4Hjsn1urKk6-BhSQZc5R9hWQ5aLBtLdiBV09rf6TVAEMDvJIcOCMkzUPvxT7MNO/s320/web-WNAB0727.jpeg" border="0" />Shona sets herself BIG goals a with a lot of hard work and determination she always gets there. One goal that she missed out on last year was completing the Kepler ultra marathon due to the race selling out and her not making it off the waiting list. However I think 2010 will be her year to nail the Kepler. <img id="BLOGGER_PHOTO_ID_5431170158574176050" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0J1PfXWuWC7EEu5L0jjreFdQpghM7VBoyq83skknkYbPse8I1RxPiwo_ceL0Gf_QGXNjxi3fOeW0k___0mYWuzP38f_v0avafnmjvRN9vtu3eZdsG5yq6-kDgKykcmYS1hqZs7GHzNwF5/s320/web-WNAI0420.jpeg" border="0" /> <div><div><div>Well done Shona, I look forward to working with you towards your next big goal<img id="BLOGGER_PHOTO_ID_5431170234561676658" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGKmgMcWBtth9Sglct1UkNYH_bGpBL_3iQdo8_uxBTjOf0GmuT14icduye3J72jfyD-p63WtWopK3KhzK-DNN6wPdI7Zi9O_nZhUwMNJ_JAAT2CH5J9jLkV_jd07UgZcc17RIa0i2bWRiZ/s320/web-WNAW0684.jpeg" border="0" /></div></div></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-21829296163891900112010-01-20T15:35:00.008+13:002010-01-22T10:52:28.856+13:00EPC athletes at the races<div align="left"> <strong><em>Well done to all those who competed in Challenge Wanaka.</em></strong><br /></div><div align="left"><strong>Shona Carruthers</strong> of Dunedin stormed through her first Half Ironman to finish 15th in her age group in a time of 6hrs 48min. <strong>Rebecca Darracott</strong> of Dunedin/Hamilton Island, Australia and <strong>Chris Yeats</strong> of Hokitika had strong 180km cycle stages as part of the teams competition. <strong>Rieke Stackmann</strong> of Dunedin overcame some significant obstacles during her training to complete the half marathon swim and run stages, while <strong>Sue Clarke</strong> of Dunedin put in an amazing performance in the half marathon for her team. </div><img id="BLOGGER_PHOTO_ID_5429313879432584306" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 213px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwHQwn5EeRr5-kiSwhh9vBPxvs_zn098wJAQcwJ9jMGSvG6hb22t9qFy9jv4csTLHhG6atk7P9GBtw3YSwDXk6x2J5ojoGWUMiBgoo8wvRTeIEu2OOMg6lBw3fDb9IJt7XPPrjuv385gWP/s320/becs+challenge.jpg" border="0" /> <p align="center"><em><span style="color:#ff0000;">Bec's at Challenge Wanaka</span></em></p><em><span style="color:#ff0000;"></span></em><p align="left"><br /><strong>Pam Thompson</strong> of Invercargill raced strongly in the Dunedin round of the South Island Mountain Bike Cup series to place 2nd in the Masters section in what was a tough race. </p><img id="BLOGGER_PHOTO_ID_5428648286777359266" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwXy6CSCoMkOQTSzEL5JY7dx_tD2M4Jla5FZUdXtiBf-HQVlHg2SG89TjN813eqaw8OE1ysraChRgcUCKh6EnWpRQS7_l-dJWQ37enLdjosr8FjO-yIofNYKyFwkhBXnA4jygDUTTtqwAs/s320/P1060316.JPG" border="0" /><br /><p align="center"><em><span style="color:#ff0000;">A good work ethic and consistant training has ment Pam's performance is always improving. Here Pam takes the podium (right) in 2nd place in the Dunedin round of the NZ MTB cup series</span></em><br /></p><br />In her first year of racing elite level, <strong>Hannah Throne</strong> has put in two strong performances in the South Island Cup series over the past two weeks and has one more race to go in the series this weekend in Nelson.<br /><br /><br /><br /><img id="BLOGGER_PHOTO_ID_5428650503475533330" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKpJoDjx3lJkZ63d5YWF-n7vzQ8cbvxafHcRIBhz6NoZ0VWKH16aRwYXulzvpNxa5KKFUdtAjL4Ne0D6NPOUF8Ietz9mYE8jpn4w3HMPWCD7CpMXktRiyog3qNWC90g_ufZdWQQJMCHZPo/s320/SI+Cup+2010+035.jpg" border="0" /><br /><br /><p align="center"><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyuiuO8Xka5uBk3396KOs3-vELlNaTJMNAcLyVUmnpQaWSu_TkzbRJoDtucMGv4cQfXZaOz2VWxhk2bJ0Oz4A' class='b-hbp-video b-uploaded' frameborder='0'></iframe></p><br /><br /><div align="center"><em><span style="color:#ff0000;">Hannah riding the chute at Bethunes Gully during the elite womans race.</span></em></div><br /><div align="center"><em><span style="color:#ff0000;"></span></em><br /></div><br /><strong>Charlotte Breeze</strong> of Hokitika competed in the Croesus Crossing 26km trail run as part of her build up for the Coast to Coast. Charlotte showed that her training is on track placing a strong 8th place to end her peak training week. <img id="BLOGGER_PHOTO_ID_5428651107121884530" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOn8TOsJxlFUY6Kg3Euy9KCIlmkCUoaXfzlQVLNK1PBKQYWM5Bc7K5lmse7qw89Go3gMt_ZIsI9n58_iaw51sBL7y9jI_C39F_743D8IyMW-OamsSlxkwUiYfpn7uBiQDU2iP3MaK7hHlw/s320/P1050450.JPG" border="0" /><br /><br /><br /><p align="center"><em><span style="color:#ff0000;">Charlotte during the 2009 Coast to Coast. After a big summer of training and some good results under her belt, Charlotte goes into her final 4 weeks of training looking focused and strong.</span></em> </p>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-45654842857334748602010-01-14T06:45:00.010+13:002010-01-14T07:38:26.289+13:00Coast to Coast Training Camp 2010The aims of the Exponential Performance Coaching C2C camp were to 1, Gain specific C2C course knowledge 2, Develop specific C2C skills and 3, Develop fitness improvements through the training camp effect. While the weather tried its best to stop us we still completed these aims.<img id="BLOGGER_PHOTO_ID_5426291314164953506" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOtCcGLoC7I3oFxU-nBQX52wJ4NPLnXh7C8FlGNT-CP1nY2kdEe-KPVJkQHFhQ_GjEhrSAfD9fJUhsnI7gcIauMbFIJTe9txFoDCksCaj8yAp_Um0zAGUiRuMDGJT9jQ2mUYc7m-ZOL5jU/s320/P1030496.JPG" border="0" /> On Friday 8th January 8 keen athletes arrived at Klondyke corner ready to sink their teeth into the training camp. Friday evening consisted of setting up camp and getting to know everyone. This was followed by a rock run and river crossing session to familiarise the athletes was the specific skills required for the mountain run. The evening was completed with a presentation on nutritional, transition and race strategies for day 1 of the race, followed by a discussion on different points of the race. <div><div><div><div><div><div><div><div><div><div><div><div><div><br /><img id="BLOGGER_PHOTO_ID_5426292998278152514" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYtdFhmPeuxrF9NdBRzEoY9GnFOkEaw_CrUAFgCanIL71282abe5FpQ2hiRSr1Mw4JlwZpdbsGfKfB8GtP8tj4hC2u_b5_JDoenWmOFe29u8eH-F4D3e-a8VZPesiNgQcgHrTSOC5fAdh7/s320/P1060294.JPG" border="0" />Day 2 started early with a drive to Kumara Junction. From the Kumara beach the sprint was on up the 3km run section to the waiting bikes. 55km of road riding working on bunch riding skills took the athletes to Atkins. During the ride up the valley all had their fingers crossed that the rivers would have come down after the serve flood a few days earlier. <img id="BLOGGER_PHOTO_ID_5426291324097582818" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibv8YWIu63AD3I32c-e_q3cCItu_S_7pK_a6lD2X3-DN4VRWFXVH6a8XyXC7J_wxfogS3StQKBijI6XMPtwBi0nYkty9_xpCECVHTJ-nysZDuyis46ig7VDv4_pkd0nMIQm9Spp6V0GMWl/s320/P1060283.JPG" border="0" /><br /><img id="BLOGGER_PHOTO_ID_5426294747825756322" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW4bO3wOFCP1onbjKZKA3FYGJimayCEERqN89i9gORJ9Ig4y6qqh5icwPP9OL5WVAcK4LOEgVkq-79tM7J3CiVZ6IlF1BLXFHdmPD4iCLJofgldlccFVkp5dBtdS9YLcsDRU34nb-YOjiB/s320/P1060288.JPG" border="0" /><br /><br /><br /><div>A short time up the Deception Valley reveled that the rivers were still high preventing race lines being taken so it was decided to turn back for the groups safety. That afternoon Adrian Hamill from PhysioMed gave a presentation/ practical session on Physio for multisport. This included a discussion on issues/ injuries athletes had had, why and how to strap ankles for off road running finishing with some individual muscle balance assessments of everyone which revelled some interesting points. <img id="BLOGGER_PHOTO_ID_5426295369070082738" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoO7Aoz-OzW0rBxhpyz9AyGaUZm7q8Hr6z46f1IaAkZa2X2mpWE5Cy0KnA3x6j1E0qgghM5ucjDsSLdbhlxvQ_ugRRDY9UjJpJsnH6zBQGkHC6220yHzw2G0JlE3daqyKdHltvhlC9e7Qp/s320/P1060289.JPG" border="0" /></div><img id="BLOGGER_PHOTO_ID_5426293005402991778" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK3q8tAn8cR9b5XhqtWLFk4eh2jl4Llr4kz_OhekAkR-aPqYviJmNQmEJwocoKdcn_3EV5DyQj2JUf3sAtGI23N9lJ3yOXcSPt5CKg5Wm7wF2DVEp3Pg6cJKMiP4KN91qsx7KFc6T7SndG/s320/P1060296.JPG" border="0" />As the final training session for the day, everyone rugged up and we headed off into the cold windy conditions for a 2 hour run on the lower section of the Minga Valley up to Dudleys knob and back. The evening activities included a presentation and discussion on nutrition, transition and race strategies for the second day of the race and a briefing for the river session the following day.<img id="BLOGGER_PHOTO_ID_5426292660826318418" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzRakPb96dVeXNEqTTOvOaA5nNvq5XgubzRwraTJqny_abSmyT-AZ58DfyiKx-5lzRY6fy9iiTq1QD1ecdg5TFOe4-hKyKTBqP0NHBpGcnpL6pKqCpEzZ3A1f_H2lsp0Mms9oy3M4QFhs8/s320/P1060292.JPG" border="0" /><img id="BLOGGER_PHOTO_ID_5426292374424207906" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoI47-j5N2eGdpIU1v0cdPxzvCoyZawn6fZ9NBv7CXC6z0mEUir1zbfLCHLApejcBcwSZ6may9v2K1VesT2v4pkaifiUWRI9mt-RqNfxs5_kop1gCnthA_uz7NBZ8vOyukZ43yjYDuxHhO/s320/P1060290.JPG" border="0" /><br /><img id="BLOGGER_PHOTO_ID_5426294759857024786" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirveOgKXksJplAYvzM_YrObQESRuleqSLZosjGLZjwSafD4hrQeX43KAj8daiGz_eQTd6Qr2xQIjAi7QDAG3R83nWkrCmCnSw17pwDMzLJ5d32G17eKqORh-U5W6SWNah47-G68e5zoYMy/s320/P1060291.JPG" border="0" /><br /><br /><br /><div>Day 3 started early in the rain. Heavy rain meant that the training session down through the waimak gorge was not possible due to safety. Instead a 2hour session was completed on the upper reaches of the waimak between the Bealey and Mt White bridges. This secton of river is usually almost dry, however with the rain it was the perfect flow to work on C2C paddling skills. With everyone soaked to the bone and cold it was a quick change of cloths and off to the Bealey Hotel for hot chips and a debrief. </div><br /><br /><br /><br /><div><img id="BLOGGER_PHOTO_ID_5426293014785453394" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsYaPq3YnPagQLVLr5hGVFPG1jqeJn8xayvF3HP0hw7tjMkHPJaB8D2QxacIfjze8_cqoWIBQjUVdo8HkGe1lNDTOJtN2ybu9SrkZm4c_xF7eOU0yH3cDzBM4Bx-pcZZtLm63EAh5P-GT/s320/P1060297.JPG" border="0" /></div></div></div></div></div></div></div></div></div></div></div></div><img id="BLOGGER_PHOTO_ID_5426294150291276978" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYQT5QAO_aEvG7JWFH75y-v-PoX7WMIevLjOI6itLWgVxnuB78WKRuLJdE0Y-BYOVIt0H0EFqB_iEZZyTApoqdZWGtdIxOzMvfSEA6Fk-Z-QeTeZxl9T2rGY-PlQv_sgcB4Ynm9Fpw_t_w/s320/P1060298.JPG" border="0" /></div></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-39157954015581079672009-12-09T09:24:00.004+13:002009-12-09T09:31:57.414+13:00EPC athletes at the races<div>EPC athletes have been racing hard all over New Zealand in the past few weeks and have been proving that they have been getting out and training hard. </div><br /><div>Well done to Milan Brodina of Gerldine who competed in the Teva Big Day at the Office. Milan had a good race in tough weather conditions and a strong field to take 12th place. See photo below of Milan out on the mountian run. <img id="BLOGGER_PHOTO_ID_5412964303018332146" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 212px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ1mjRbsAIB9ritR5QCqOL_bnoOOaaiV_Dlhn3bNbOOdkW3pPfYItlSb9xunSLPZLupQiGS2Uo7IoJVeGZ1Ht6R2D6sxGzOA_DDkdNdssHZBPm7F6lOPqcO0BkD2lXoL5vDedwe8fNW7G2/s320/Milan.jpg" border="0" /></div><div>Becks Darracott of Dunedin took on the Ashburton ½ Ironman as part of a team in her build up to Challenge Wanaka. Becks rode hard and completed the 90km TT in good time and her team took 6th place. </div><br /><div>Hannah Throne managed 5th place in a very tough field in the epic Bannockburn Gut buster MTB race. Hannah is now turning her attention to the South Island Cup race series over January. </div><br /><div>Nic McAre of Invercargill showed that her running is progressing well for the Coast to Coast when she put in a good run at the Luxmore Grunt. Nic ran strongly to place 9th Woman and 41st overall out of 150 competitors. Well done Nic. </div><br /><div>A big team of EPC athletes took on the Waimak Classic river race in their build up to the Coast to Coast. Charlotte Breeze, Bruce Ranga, Hannah Yeats and Scott Finnie all paddled in the race. Stories of kayak crunching rocks, broken rudder lines and shoulder injuries indicate that it was a tough day on the river. Well done to those who survived. </div><br /><div>Rosie Taylor ran well in the brutal 21km Goat mountain run to take 30minutes of last year’s time and take 4th place in the under 23 woman’s section. This race is held in the Tongariro National park and this year had terrible weather conditions.</div><div> </div><div>Well done to all of these athletes. </div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-78111668095179601532009-11-16T15:07:00.007+13:002009-11-16T15:17:33.413+13:00EPC athletes at Kaitangata MTB race<div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5AUuJ_6Scf_v0JuB0oAMB8x8FGl48gQlh-NIhybY3LAjLA37cAK7Iupt2G5BynBrLL6eJN2AUVEsZbwKeysUUwJErstRr2b124dAEc4ZBo47ztUHYLheu9HW0gdyJIR7dk5tM35sRZ9ay/s1600/Kai+MTB.jpg"></a><strong><em>EPC athletes had a good day out at Kaitangata this weekend in the 45km MTB race<br /></em></strong></div><div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR_EwNpI3SutUIi9gdJkv7nX6_d1-i5etEb_AvXS6Ja900O4wnaUO8nA1mwl_ENUU_NjnZwRCFU0yIXlRP5WaXOEIpg9CjlmHiYGSt7X6_UTXIdbjtNmy0AjMgGvyzUy5WG0aqBRo1YT5n/s1600/Hannah@kai.jpg"><img id="BLOGGER_PHOTO_ID_5404517957070756226" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 214px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR_EwNpI3SutUIi9gdJkv7nX6_d1-i5etEb_AvXS6Ja900O4wnaUO8nA1mwl_ENUU_NjnZwRCFU0yIXlRP5WaXOEIpg9CjlmHiYGSt7X6_UTXIdbjtNmy0AjMgGvyzUy5WG0aqBRo1YT5n/s320/Hannah@kai.jpg" border="0" /></a> Hannah Thorne battled it out with the best of the woman to take 3rd within 1minute of first place<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUerItULQmGle34TRsK2M6iIPySbM7kZEH69wcyNca2G1gnhlyWWeovEbl51pq4Av16zQPNEXGi41V4eZivQDX6Ln0WHa288h-n2n39fJPfNQNwpbyrDruG3KyyiNY4WjV0csHaT5_fUQS/s1600/Pam.JPG"><img id="BLOGGER_PHOTO_ID_5404517826169726706" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUerItULQmGle34TRsK2M6iIPySbM7kZEH69wcyNca2G1gnhlyWWeovEbl51pq4Av16zQPNEXGi41V4eZivQDX6Ln0WHa288h-n2n39fJPfNQNwpbyrDruG3KyyiNY4WjV0csHaT5_fUQS/s320/Pam.JPG" border="0" /></a><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjb39hQwP0_HGSofX856VfFYKATR3TZhHlx0bsIJd_OcazLtcAa8iG0gTzMyTP3GUlxXcWoCRg6W6qPMhhWGvll04AJzMwSD39baxkMtYSSAnBazYzS1REtxtb87Hniq_PA5x_kvw_akKL/s1600/Pam+coming+into+finish.JPG"><img id="BLOGGER_PHOTO_ID_5404517730802773138" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjb39hQwP0_HGSofX856VfFYKATR3TZhHlx0bsIJd_OcazLtcAa8iG0gTzMyTP3GUlxXcWoCRg6W6qPMhhWGvll04AJzMwSD39baxkMtYSSAnBazYzS1REtxtb87Hniq_PA5x_kvw_akKL/s320/Pam+coming+into+finish.JPG" border="0" /></a><br />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. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_9WIV3h89SB4JHXnBJsZIeMe-p4lkaZFYxCQ9pfuAzc-_vhWnXA23LMQnOWI1wYDjPCyB8af2EFdokHYcT3MBEzHHYzE5faFECinwTPp1_QV4kEXO_AEV6f77zfP89HVEg5vMvFDq5tIP/s1600/Nick.JPG"><img id="BLOGGER_PHOTO_ID_5404517614325229170" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_9WIV3h89SB4JHXnBJsZIeMe-p4lkaZFYxCQ9pfuAzc-_vhWnXA23LMQnOWI1wYDjPCyB8af2EFdokHYcT3MBEzHHYzE5faFECinwTPp1_QV4kEXO_AEV6f77zfP89HVEg5vMvFDq5tIP/s320/Nick.JPG" border="0" /></a>Nick Taylor finished strong in his first race back after 4 weeks and is eager to get into some more racing this summer. <img id="BLOGGER_PHOTO_ID_5404519269531004258" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmP2SbKWuTv9I-TwhWcOD6kwOJ4V9nqMQh7Gk_6UwIhhSntARZ5E2Nfl7lYxye7MY63q4nmFTI4VE8mfk9SlxYpMs2HgaUdZiRSZWm4HQZ2DkbtThR2iyQFujyuxEq4cgZxl7-hNMcnmZo/s320/Nick+coming+into+finsh.JPG" border="0" /></div><br /></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-4788035724279277542009-11-16T15:05:00.001+13:002009-11-16T15:07:32.681+13:00This week at Exponential Performance Coaching<strong>Squad paddle</strong><br />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.<br /><strong>Squad run</strong><br />The Exponential Performance Squad running sessions will return to the normal day and time of Wednesday at 5.30pm.<br />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.<br />The Cost of these sessions are $15 per session or sign up for 4 sessions for $50.<br /><strong>Coast to Coast Training camp</strong><br />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.<br /><strong>EPC athletes at the races</strong><br />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.<br />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.<br /><strong>Exponential Performance Coaching tip of the week</strong><br />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.Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-16616206026085740472009-11-12T20:42:00.003+13:002009-11-12T21:08:38.864+13:00Last fortnights athlete profile<div><strong><em>Bruce Ranga, 45 years old</em></strong><br />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.<br />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.<br /><em>“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."</em><br /><em>“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).”</em> <img id="BLOGGER_PHOTO_ID_5403125930036832706" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHKsfJtyA9USBm5FTursC0oqXarN4ylc5EMFwlo6l8VlG4CSXzozDbl2XAkc0pY_LZjq2AbW9PdBDpsc__cV1LBds90srzoUD3Davp-LeXacnquSkHBDYFSr22yeDNC_bhTtuJi7G0QvVB/s320/P1050424.JPG" border="0" /><br /><strong>Past results</strong><br /><strong>2009</strong><br />Mountain 2 Mountain, 3rd vet men’s.<br />Peak 2 Peak, 4th vet men’s<br />Lake Hayes triathlon 1st vet men’s<br />Ghost 2 Ghost, 3rd vet men’s<br />Waitri, 2nd vet men’s<br />Coast 2 Coast 2 day individual, 8th vet men’s<br /><strong>2008</strong><br />Mountain 2 Mountain, 6th men’s<br />Peak 2 Peak, 4th vet men’s<br />Bruce is currently training hard for the one day coast 2 coast 2010 and the 3 day Gold rush multisport race in 2010.<br />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.</div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-17418171794074085432009-11-05T11:06:00.006+13:002009-11-05T11:36:09.572+13:00Waimac classic river race<div align="center">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.<br /><a href="http://www.arawacanoeclub.org.nz/">http://www.arawacanoeclub.org.nz/</a></div><div align="center"><br /> </div><div align="center"></div><img id="BLOGGER_PHOTO_ID_5400378912038853874" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 213px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_qBb1rGx9h1wAyI_CWcd1JFcWrVGgaJWByBH6aOAYCqm8VpYTQpQmLjWEDUUiJqB-UW6rI1hD6c9nemtxUZkNIsRvigrCdV9jRq21Iul1W7nOzDLqEymVhmjXn4a73p-uJnhPDeAAUW7O/s320/Under+the+water+in+the+Classic.jpg" border="0" />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.Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-42923129513294415782009-11-03T09:41:00.002+13:002009-11-03T09:47:09.872+13:00Why you need a good kayak rollCheck out the video below for a demo of a bomb proof roll<br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzqqE7rg7-OZA_cFow3f32oe0jFa2WmHINKTL3J7rNFw9PmbKxMwcdePHnZ8S_5WdPvsWcZbM__vL6xQhBH' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-2157332775867288772009-11-03T09:32:00.003+13:002009-11-03T09:41:15.889+13:00This week at Exponential Performance Coaching<div align="left"><strong>Squad paddle</strong></div><div align="left"><br /></div><div align="left">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. </div><div align="left"><br /></div><div align="left">These sessions are $20 per session or sign up for 5 sessions for $80. </div><div align="left"><br /></div><div align="left"><strong>Squad run</strong></div><div align="left"><br /></div><div align="left">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. </div><div align="left"><br /></div><div align="left">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. </div><div align="left"><br /></div><div align="left"><strong>Coast to Coast Training camp</strong> </div><div align="left"><br /></div><div align="left">There are a few spots still available on the 2nd C2C training camp. So if you are interested in attending let me know. </div><div align="left"><br /></div><div align="left"><strong>Grade two course</strong> </div><div align="left"><br /></div><div align="left">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. </div><div align="left"><br /></div><div align="left">Let me know if you are interested or know of someone who is interested in attending</div><div align="left"><br /></div><div align="left"><strong>EPC athletes at the races</strong></div><div align="left"><br /></div><div align="left">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.</div><div align="center"> </div><img id="BLOGGER_PHOTO_ID_5399607903858121410" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIq4P-PNub7g6C8vm0SKvTflmPzW8-gwZno8FU2gkAz-lUTH3cla2cYd7EW9bwgRs33YmZST51LGMm_PDdFFYx9w48h5WXTG6EURo6d33R1MiuEdU9PRo_6eVr6WQXdVF37wYamdXVsRT/s320/Milan.jpg" border="0" /> <p align="center"><em>Milan training in the St James area over Labour weekend</em><br /></p>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.<br /><br />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.<br /><br /><strong>Exponential Performance Coaching tip of the week</strong><br /><br />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.Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-59427106969884357842009-10-28T10:51:00.003+13:002009-10-28T11:00:05.634+13:00This week at Exponential Performance Coaching<em><strong>I hope that every one had a good long weekend</strong></em><br /><br /><br /><br /><br /><br /><strong>Squad paddle</strong><br /><br /><br />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.<br /><br /><br />These sessions are $20 per session or sign up for 5 sessions for $80.<br /><br /><br /><br /><br /><br /><strong>Squad run</strong><br /><br /><br />The Exponential Performance Squad running sessions are starting this Wednesday at 5.30pm. These sessions are focused on developing off road running skills and fitness while introducing you to different off road training grounds around Dunedin.<br /><br /><br />The first session will be held from the Woodhugh Malvern Street entrance and will consist of a 1 hour run working on rock hopping skills.<br /><br /><br />The Cost of these sessions are $15 per session or sign up for 4 sessions for $50.<br /><br /><br /><br /><br /><br /><strong>Coast to Coast Training camp</strong><br /><br /><br />There has been a lot of interest in this training camp. So much so that it is booked out and there is now a waiting list. With this in mind EPC will be running a 2nd camp on the 16th and 17th to manage with the demand. Those who have registered their interest in the initial camp will be contacted this week regarding paying their registration fee to secure their place on the camp.<br /><br /><br />Those who have not expressed their interest in attending the camp yet but want to attend then let me know as soon as possible as places are limited and there is a strict limit on numbers due to safety.<br /><br /><br /><br /><br /><br /><strong>Grade two course</strong><br /><br /><br />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 twos 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<br /><br /><br /><br /><br /><br /><strong>EPC athletes at the races</strong><br /><br /><br />Congratulation to Bruce Ranga who raced in the Pilots Beach to Vauxhall 20km kayak race last weekend. It is clear to see that Bruce’s hard work in the boat is paying off with coming second.<br /><br /><img id="BLOGGER_PHOTO_ID_5397402475056764914" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4qdX3b3X62XAAp5gCv2IuVqLOtGi9lCNtysUECfdOx5YVZBdrqCJoe5Eg5VPO2MB2DBTMb75SAmjwM82DIVSxlmzkFuUY7S6WKg43S7qv5iNaFtkyZkah2kngTJN9mo9QaDbRykpdjoA/s320/Bruce+kayak1.jpg" border="0" /><br /><p align="center"><em>Bruce putting down the power in his new Evolution Omega<br /></em></p>Good luck to Chris Yeats of Hokitika who takes on the 5 passes cycling tour this coming weekend. I will be a big three days on the bike covering 600km, I hope the weather is good.<br /><br />Also good luck to Milan Brodina of Methvan, Pam Thompson of Invercargill and Hannah Thorne of Dunedin who take on the Timaru 6 and 12hour mountain bike race as solo competitors this coming weekend, I look forward to catching up with you guys up in Timaru sometime over the 12 hours.<br /><br />A number of the Dunedin based EPC athletes are in the middle of end of year University exams. Best of luck to these guys and girls in their studies and exams over the next few weeks.<br /><br /><br /><br /><strong>Exponential Performance Coaching tip of the week</strong><br /><br />In order to gain the maximum benefits of your hard training sessions, make sure you have a meal containing carbohydrates and protein within 30 minutes of finishing training. The mix of protein and carbohydrates is critical to stimulate maximal up take by the muscles. Good examples are things such as tuna on rice or pasta, chicken or ham bread rolls, breakfast cereal and milk,, poached eggs on toast or specially formulated recovery shakes.<br /><br /><br /><br /><strong><em>Happy training</em></strong><br /><br /><strong><em>Matty</em></strong>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-4693744509479243542009-10-19T07:57:00.004+13:002009-10-19T08:03:45.432+13:00Last weeks athlete profile<strong>Hannah Thorne, 32 years old</strong><br /><br /><div><div>Hannah is currently based in Dunedin, working as a doctor specialising in Pathology.She is originally from Shropshire in the UK where she spent most of her spare time horse-riding whilst growing up.<br /></div><div>Hannah had a bit of a late introduction to multisport, cycling and racing in general. She first picked up mountain biking when she moved to Rotorua from the UK in 2003, loved it and ended up competing in some local Rotorua races.</div><br /><div>For a challenge, some friends and her entered the 2005 2 day individual Coast to Coast, so she taught herself to kayak and road bike. Hannah ended up in the top 10 women and after that became a bit hooked on racing!</div><br /><div>Since injuring her knee in 2005 her focushas been more on cycling. What kind of cycling? well anythings with two wheels will do; road, cyclocross, cross country MTB, downhill MTB.... you name it and Hannah probably rides it fast.</div><br /><br /><div><em></em></div><img id="BLOGGER_PHOTO_ID_5394017295243403362" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjjVIC8QDHhgQUbyJCcQI3YnuxXECmbURK7_r-WTQp_nPlRPisz2PYJuvfhaWk_VmH4Hs34PD2GvoksudTJ0gS077FNI3E1GM1eDJjI_af99wXAGYrox_I4E0oC7D9vKAkr4hSqWS4oacP/s320/M2M_2009_007.jpg" border="0" /><br /><div><em>'Since moving to Dunedin at the start of 2007 and training with Matty, I have been able to achieve results in multisport and cycling that I am very proud of. My favourite pastime though is still riding singletrack and doing jumps on my mountain bike :)'</em></div><br /><div><em>'The best thing I have found with EPC is the training programmes are designed to fit around other commitments like work. The training sessions focus on making the most of the time available to me. This usually means lots of intervals that are hard but they really work. I've also enjoyed the social aspect of the group training sessions and have met lots of really nice, like-minded people.'</em></div><br /><div><strong><em>Past results:</em></strong></div><div><strong>2009</strong></div><div>1st open woman Whaka 100km MTB, Rotorua</div><div>1st open woman Mountain 2 Mountain</div><div>1st women's team Peak to Peak</div><div>1st solo woman Naseby 12hr MTB</div><div>1st masters woman South Island XC Cup</div><div><strong></strong> </div><div><strong>2008</strong></div><div>2nd open woman Bannockburn Gutbuster MTB</div><div>1st open woman (2nd woman overall) K2 road race, Coromandel</div><div>3rd open woman Whaka 100km MTB, Rotorua</div><div>2nd open woman Mountain 2 Mountain</div><div>1st women's team Peak to Peak</div><div>3rd individual woman Goldrush</div><div>2nd individual woman Rail Trail Duathlon</div><div>2nd open woman Otago Peninsula Challenge MTB</div><div> </div><div><strong><em>Future plans:</em></strong>To focus more on cycling (particularly mountain biking) and to race elite women cross country MTB in the summer. I may also try some singlespeed and 24 hour MTB racing to keep things interesting!</div><br /><div><strong><em>Hannah would like to say a big thanks to her sponsor R&R Sport</em></strong></div><br /><div></div><br /><div><strong><em><img id="BLOGGER_PHOTO_ID_5394017005222789810" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 237px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgULXOfimhK4boe4U_tvsjl0WKkVXnc4py2Qyw4w7evdnTuED-CYYZ2y2A58lbLLJopk16-lrEmwmktPoADdeo7xpmK_vMO5o9rs_UVu7tMtl_2oeWce9f9h9dIfZXH4tRiGdPePUSP0SLJ/s320/Hannah_T_OPC_2008.jpg" border="0" /></em></strong></div></div>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-19373841012606726102009-10-13T07:58:00.001+13:002009-10-13T08:01:22.482+13:00New Trek TT bikeFor all you bike tech lovers out there you will love the look of the new prototype Trek TT bike. The brake pads intergated into the fork is amizing.<br /><br />Check it out below.<br /><br /><a href="http://www.youtube.com/watch?v=73zKmPg2_0w">http://www.youtube.com/watch?v=73zKmPg2_0w</a><span></span>Exponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0tag:blogger.com,1999:blog-8343541502844702417.post-53130472556184181332009-10-08T10:47:00.003+13:002009-10-08T11:00:37.092+13:00Old School MultisportBelow are the links to the youtube videos of the Alpine Ironman. This event is often said to be the worlds first multisport race. Designed by Robin Judkins the same guy who now designed the Coast to Coast.<br />These videos are a great watch and give an idea of where multisport has come from.<br />Back in these days there were no grade two certificates (the only qualification you needed was a bushy beard or moustache) and men were real men (none of this shaving your legs stuff).<br /><br />See if you can spot Steve Gurney in his early days of racing (hes wearing back and white tights).<br />Also Geoff Hunt the director of the Peak to Peak (he is one of the first off the skis). <br /><br />Good inspiration to get those kayak skills up to a good level.<br /><br />Part 1 <a href="http://www.youtube.com/watch?v=_DkyKBYFUXE">http://www.youtube.com/watch?v=_DkyKBYFUXE</a><br />Part 2 <a href="http://www.youtube.com/watch?v=EQEHgXxKA50&feature=related">http://www.youtube.com/watch?v=EQEHgXxKA50&feature=related</a><br />Part 3 <a href="http://www.youtube.com/watch?v=_XYj96OQH98&feature=related">http://www.youtube.com/watch?v=_XYj96OQH98&feature=related</a><br />Part 4 <a href="http://www.youtube.com/watch?v=2FtoD4SBR1Q&feature=related">http://www.youtube.com/watch?v=2FtoD4SBR1Q&feature=related</a><br />Part 5 <a href="http://www.youtube.com/watch?v=tSORFC731fQ&feature=related">http://www.youtube.com/watch?v=tSORFC731fQ&feature=related</a><br /><br />Enjoy<br />MattyExponential Performance Coachinghttp://www.blogger.com/profile/12785506899999206299noreply@blogger.com0