REDHUB EVENT 20 MAY 2018

Redhub 2018 series for Triathletes:

 

FOURTH EVENT ON 20 MAY 2018, Redhub#4, event 4 of 6 for the 2018.

 

Key points for the event and series:

 

  • EVENT  ON 8 APRIL WAS A GREAT START AND SUCCESS WITH 400 ENTRIES ON THE DAY, JOIN YOUR TRIATHLON FRIENDS AND FAMILY FOR EVENT 4 ON 20 MAY 2018.
  • Redhub will host the event at Cradle Moon Lodge as always, catering for Road Triathletes, Cross Triathletes and Duathletes. Both road and MTB Triathletes will have standard distances or Sprint distances, A total of 6 options on the day.
  • NOTE: The  format will be a challenge for the experienced Duathlete, but is aimed to draw more beginners into the world of multisport. For the Duathlon entry fees will be  R295. The Duathlon format will be 4/40/5 km for road athletes and 4/25/5 km for MTB athletes. In addition, a category for junior athletes will be added for Duathletes. .
  • The point system is in place after event 1. Series standings will be published on Spectrum Sport website. Points are awarded to the first 5 finishers in each category, and series trophies (and more) at the end of the season, for category achievers. All competitive athletes should watch this space and take part! The series comprises of 6 events. Competitors score points in 4 events. WITH 4 EVENTS TO GO, athletes who missed out on event 1  and 2 are still very much in the running! Best 4 finishes for each competitor is used for final calculations at the end of the year.
  • Entry fees will be R375 for the standard road, longer cross triathlon and R275 for the sprint distance and shorter cross triathlon, AND R295 for the Duathlons. This will include day licenses for athletes not registered with TSA.
  • Triathlon is an Olympic Sport and sanctioning elevates the status of the event, improves safety for the athletes, assist with the marshalling and time keeping and promote the sport in general.
  • The event will remain, the family fun day out for the not so serious, an ideal format for the novice, but also an opportunity for the serious racers to test form, get into race shape for other events and achieve bragging rights by placing high in the results.
  • Our aim is to maintain the event as the affordable, must do, fun event on the calendar. Cradle Moon Lodge is the ideal venue, with ample developing facilities, great natural beauty, plenty wild animals to see and much more as we develop the event.
  • We do of course need sufficient participation to raise funds, develop the event into the premium event we envisage, so please share this information with your friends and family.
  • Entries will be on spectrumsport.co.za . Get your entry in for 20 May 2018. Redhub#4. Entries for 20 MAY will close at midnight 17 May 2018. Late entries on the day will cost an additional R50.
  • REMEMBER Points system is as follows: Athletes score points for the 4 best race finishes during the series. 10 points for a category win, 7 points for second, 5 points for third, 3 points for fourth and a single point for fifth. By entering at least 4 of the 6 events during the year, athletes improve their chances for a higher overall finish. So if you enter only 3 or less events in the series you score less total points. If you enter all six events, your 4 best finishes will be used to calculate your total for the series.
  • For the Redhub series, we cater for categories as follows: Overall Men, Overall Ladies, Men and Ladies in age group 20-29 will automatically compete for Overall honours. (The Overall winners can of course come from a higher age group, Specific individual age group categories will be: Men/Ladies 30-39, 40-49 and 50+. Junior category will be available in the sprint and Cross Light events and Duathlon.
  • See the following table for series dates and event format for the year.
  • Start times on  20 May  will be Standard times for Road Triathlon, Cross Triathlon and Duathlon 8:00 am. Sprint Triathlon and Cross Light TRI at 8:30am.
  • Race briefing will be at 7:30 am.
  • Registration on the morning at the venue will be from 6:30 am.
  • Race rules will be in accordance with TSA published rules. Standard road triathlon will be NON-DRAFTING and sprint distance will be a drafting ALLOWED race.
  • Distances for the event on  20 May will be as published.
  • PLEASE NOTE THAT ALL RUNS ARE OFF-ROAD trail runs. Not technical in nature, but still undulating. A great different experience for road Triathletes.View the schedule for the following 2 Redhub events below and mark in your calendar!
  • Redhb Events 2018
    Events Standard Sprint Cross Cross Duathlon Cross
    Triathlon Triathlon Tri Light TRI Road Duthalon
    MTB MTB MTB
    Swim or Run 1500 meter 750 meter 1500 meter 750 meter 4 km run 4 km run
    Cycle 40 km 20 km 25 km 12 km 40 km 25 km
    Run 10 km 5 km 10 km 5 km 5 km 5km
    DATES
    2018-05-20 x x x x x x
    2018-08-19 x x x x x x
    2018-10-21 x x x x x

     

     

    ROUTES AND MAPS:

  • 750 M SWIM40KM BIKE:
  • 20KM ROAD BIKE:
  • 25KM MTB
  • 12KM MTB:
  • 10KM RUN:
  • 5KM RUN:
  • 4KM RUN:

Vo2 Max Training, a necessary component for all!

 

Vo2 max is all about the amount of oxygen our bodies can process and ultimately transport to the working muscles. It is measured in oxygen uptake per kilogram.

Lung capacity of adults will not increase but the efficiency to “uptake” oxygen can be improved and for the older athletes be maintained or degradation delayed for many years.

Many athletes do not enjoy short intervals at high intensities. The good news is that vo2 max intervals do not take that long to perform as part of a workout. A good way is to find a fun way to do it. At Redhub indoor studio, using a Kickr trainer and following a set VO2 max program in a structured fashion, riders perform the quality and have some fun in the process.

So why do Vo2 max intervals, when you are a marathon rider or a Triathlete where the most important number is functional threshold power, right? Well not really. For a start functional threshold power is a power output at a percentage of Vo2 max. If we lift Vo2 max, we create some space for functional threshold power to expand into! Higher Vo2 max = potential and real higher functional threshold power, simple as that.

Vo2 max intervals are typically 2-3 minutes in length at 105 to 120 % of functional threshold power. For those who does not have a power meter handy (by far the best way to train and available at Redhub Studio), Vo2 max intervals is about the best effort you could hold for 4 minutes if performing only one interval. Typically 3 – 4 intervals are performed at shorter durations such a s 2-3 minutes each.

Vo2 max intervals produce some further “good” by products, such as teaching the body to buffer lactic acid and to disperse lactic acid. The result of better management of lactic acid, improves our ability to stay in the “red” longer and to recover quicker. A very important component for events such as Cross Country MTB or to stay with a group in the 94.7 on one of those short steep hills.

Finally dedicated VO2 max training , together with sufficient recovery and balanced riding, is often the best way to break through that performance Plato , experienced by all athletes when that current level is stubbornly static!

W Esterhuyzen -27 September 2016

How to generate Free Power on the bike!

2

How to generate Free Power on the bike!

With all the talking about pushing more watts , following the latest training program or latest diet , or adding functional resistance training or some other activity to make you faster , how about applying the concept of “free” power?

They say that nothing is free and yes that is true for sure, but one concept which does not require much or in many cases any physiological improvement, is so often under estimated.

I am referring to the concept of economy.

We do know that power is dictated by a mix of aerobic and anaerobic power which results in functional power. Wedged in between these factors is the factor of economy. Much like the following model:

 

So how do we improve economy?

  • Maximal functional power on the bike relies on a smooth pedal stroke.

A smooth pedal stroke is often underestimated or neglected by riders. Cycling is simple right? You push on the pedal. Or like so many people say “push and pull”. Both these approaches are actually not good. If you look at how smooth some of the top riders in the world pedal, you realize that there is no jerking or any unevenness involved. The pedal stroke is going round without the upper body bouncing or moving around. The key is to turn your legs round almost staying inside an imaginary circle formed by the crank. When a pedal stroke is smooth, your legs will feel like it is never reaching the outside limiters of the circle.

Smooth pedaling drills on your training rides, or even better, on an indoor trainer will help. Drills should be done for between a minute or five minutes and typically increasing the cadence by at least 10% of your typical cadence and to focus on a smooth round action without any “stomping” , bouncing or moving of the hips and upper body. It is not about riding fast during these drills , but about being smooth and to get the “feel “ once you get it dialed in for a period of time and to then take that “feel” to all your riding.

  • Optimal cadence

Cadence is a much discussed factor by cyclists from time to time. Studies to try and determine the “perfect” cadence have concluded different results. Some top riders, ride at a very high cadence all of the time and some others, ride at a lower cadence.

What can be said, is that most recreational riders are riding at cadence numbers which are just too low.

Power is generated by a combination of force and velocity. Riders are different in their makeup with some having big cardiovascular abilities to rely on and should favour higher cadence. Other riders with stronger muscles with good muscle endurance can get away with a lower cadence and rely on more force.

What can be said is that an improvement of leg speed is almost always a good thing for all of us. And that understanding your body and finding the optimal cadence and very importantly gears to match, can buy you a extra few watts!

 

  • Position on the bike.

We have modern technology to assist in optimal fitment and setup on the bike.  One centimeter too forward or backwards, or a number of other factors in bike fitment will dilute your power output. Investing in a dynamic bike setup (fitment) is an expense that should be seriously considered.

Not only will you achieve more power on a permanent basis, but more comfort at the same time in parallel with avoiding possible injuries which will end up costing a lot more than a proper bike fitment.

  • The dreaded factor of power to mass ratio.

Power to mass ratio is critical in cycling. We need to consider losing the extra couple of kilos to ride faster. Simple as that, and enough said.

  • Functional Training

Functional training, Resistance training and training off the bike has been controversial over the years, but becoming less and less so. It is now recognized that functional strength will help!

A strong body, core muscles and specific functional strength will help with economy and make you faster. Most cyclists I know are members of gyms .The key is to  invest the time and to find a person or coach with the knowledge to assist.

It could be a case of getting better results from two sessions dedicated to functional training and reducing riding time with a better overall result!

  • Balanced training program.

How to balance your training program within the limiters of available time is perhaps the most difficult. What I mean by balancing is not the overall weekly time in training but rather the mix between intensity and time. If you do not have access to a coach just applying some logic and doing some reading will help.

Just as races and events are undulating in speed and nature, so training should be undulating with some hard efforts, some easy recovery rides, hill work and some short sharp efforts. The best is to consider a coach, but in many cases, too many riders I talk too are simply doing the same rides over and over again, and just simple by “undulating” efforts can add some “free power”.

Not all of the factors mentioned are free such as functional strength training, it will require time and dedication and perhaps a gym membership fee or the price of a coach, but the point is that cyclists are often spending the time effort and cost in any event. This article aims to promote the idea of economy in all these areas, in order to maximize resources.

The bottom line is to perhaps reflect on your current status and application of resources and start with the really “free” aspects such as to work on developing a smooth pedal stroke.

 

W Esterhuyzen

07/06/2016