I wanted to provide an idea of the process, to help illustrate what we do. Other coaches might also want geek-out over why what we do has had a good level of success!

AT THE START

At the start of the season I make a ‘macro-training plan’ on a spreadsheet. It lists all the sessions we do and all the things that we can work on within those sessions. Along the top, each column represents one week of the year (also showing rest weeks in green) and so I then allocate an ‘x’ next to each aspect in the week we will work on it in. It looks like this: 

This then gives me a structure for the planning I do for each block, in which I write a session that works on the things I know we need to target. I also add notes about tapering/recovery or anything else that is relevant so I can keep in mind who needs the session adjusted. It looks like this: 

All these sessions are then added to our online platform ‘Addaero’ – which is basically a free version of training peaks. Once on here all the athletes can access the sessions from Addaero apps on their mobile phones:

The athletes I coach individually then have their session added to the squad sessions. For Scott Thomson, for example, this means his calendar looks like the below. And as you see, it allows him to upload Garmin files to his training sessions: 

The individual sessions I add for these guys/girls are dictated by another chart in which I plan all their additional sessions each block… 

…and these are dictated by the areas we decide to target in our 1-2-1 meetings based on how things are progressing and where we think improvements can come from. All this is tracked on a form, which is placed online (Google Docs), so that either I or the athlete can update and edit it whenever they need to. In it we don’t just look at S/B/R but also sleep and diet quality, etc:

All this ensures that the training is as focused and individualised as possible while still allowing some flexibility for when life gets in the way and things need to change. In the future I want to refine this process to make it slicker and better presented. But for year two, even in its rough form, it seems to have worked quite well and is something to build on.

In addition, I also track progression in tests (S – 200m/400m, B – 20min Threshold, R – 5km and 12min Max [this test needs to be improved]) across the season and also track recovery scores to make sure no one is too fatigued. These are also recorded online: 

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 If you have any questions for Joel, please visit his website www1.joelenoch.com.

How to vote

We’re proud of the fact that the 220 Triathlon Awards are voted for by our readers. It’s a two-stage process and in the first round, which is open now, you can choose any athlete, race or product you like – there’s no shortlist, so just tell us who or what you think is best

Following this round, which closes on Wednesday 30 November, a shortlist of five will then be drawn up based on the five companies, products or athletes that had the highest number of initial votes. You’ll then get the chance to vote again in the second round from Friday 9 December until Friday 13 January 2017.

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One award which is a little different is the Jane Tomlinson Award for Outstanding Contribution to Triathlon. Once a shortlist of five is drawn up following the first-round vote, the winner will be decided by a panel of industry experts.

Cervélo P5X launches at Kona

With the top-specced Sram Red eTap version coming in at a whopping £13.5K, we were eager to see how the bike performed at the European launch event in Andalusia, Spain, where we were talked through the initial concepts, research, the build and testimony from athletes in great detail.

Cervélo were keen to stress that this bike was very much what they believed to be the ultimate ‘triathlon’ bike as opposed to time trial (for TT Cervélo have released a new P5 model), and there are numerous differences.

Cervélo P5 Six Di2 triathlon bike review

Consequently the presentation was heavily balanced towards nutrition and storage on the P5X, where we learnt that the brand analysed thousands and thousands of athlete photos to determine the most popular combination of fluid and nutrition storage on-bike – it was mostly this that determined the shape of the bike, rather than the engineers simply deciding to create a ‘beam bike’ – the geometry was built around what Cervélo believed would be the best for the greatest number of riders with regards to bottle, nutrition and tool storage.

An early design concept of the P5X shows that Cervélo didn’t set out just to create a ‘beam bike’; the bike took shape based on research and what they believed was the fastest and best  

The bike is also incredibly adjustable, and you can add or remove storage options according to your preference. Cervélo claim none of the storage boxes alter the aerodynamics.

Cervélo claim disc brakes are better in every condition, and say they are soon releasing a white paper to show why they are no less, and perhaps even faster than rim brakes. “Disc brakes free up the frame design, you’re not having to build the front end around a brake caliper. From a net result it ends up been more aerodynamic, so building with a disc you end up with a more aerodynamic system. Disc brakes themselves might not be more aero, but you get a bike that’s overall more aero.”

The shifting on our test bike had full Sram eTap, with shifting options at the end of the aerobars, on the base bars and a ‘blip box’ with a cap that can hide it away if you don’t wish to use it. The base bars can be flipped either way, and the front end is unique as the bar adjustment actually works like a seat post – all you need is an allen key to mover it up or down, and there’s 112mm of stack adjustment.

The ride

After a fitting by Matt Steinmetz, who Cervélo employed specifically to advise on fit and position for the P5X project, we headed out for an initial 50km test ride of the P5X around the rolling tarmac of Andalusia. On first impressions it’s remarkable how ‘normal’ the bike feels, and down on the base bars you could be forgiven for thinking you were riding an aero road bike; until the crosswinds hit, where we inevitably felt some instability. This was no better or worse than any tri bike with deep-rimmed wheels, however, despite the absence of a seat tube and seat stays and the huge slab of monocoque carbon at the front end.

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The top tube feels completely robust and strong, and we could feel no movement whatsoever. During testing Cervélo claim they only managed to get 3mm of flex out of it when loading the saddle with 300kg, so despite it being the off-season we were ensured there’s no way we’d get it to budge…

2. TRAIN HARD, SUCCEED IN LIFE
Want to exceed at everything you do? Well, it’s time to increase your tri training time. Professor Samuele Marcora, who proposed the noted psychobiological model of fatigue, compared the cognitive abilities of 11 professional and nine recreational cyclists. Each set undertook a TT before repeating the effort after a mentally taxing task. Marcora observed that while the AGer’s performance dropped off, the pros weren’t affected. Though largely hereditary, Marcora suggests that willpower and resistance to mental fatigue can be achieved through hard training.

Race fatigue: how to beat it mentally and physically

Mental toughness found to be key to elite cyclists success

 3. SLEEP EASY,TRI HARD
As many know, twitchy muscle fibres and restlessness often follow an evening workout. Hugh Fullagar of Oregon University examined the effect of hygiene strategies on the recovery of soccer players following a late-night match. Fullagar ensured the players were in bed as soon as possible post-match with lights dimmed and the option of eye mask and ear plugs; room temp hovered at 17°C; and no light or technological stimulation was allowed 30mins before bedtime. The result? An extra 1:30hrs sleep compared to the players’ normal routines.

Struggle to sleep after exercise?
Six ways to sleep like an athlete
Scientists find sleep deprivation affects athletic performance considerably

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 4. EVENING GROWTH
Researchers have deduced that sessions later on in the day could result in greater physical benefits. The team investigated the effects of 24 weeks of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy and hormonal levels responsible for muscle growth. After the first 12-week block, both groups exhibited similar increases in the cross-sectional area of the quadriceps and their one-rep max. But by week 24 the evening training group showed greater gains in muscle mass.

Heat training could offer same benefits as at altitude

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 “This year was all about the Olympic Games, so to achieve that goal was fantastic – and this award is just the cherry on the cake,” said Alistair. “It’s the end of a very tough four years and it was always in my head to have a decent bit of time off now.

“I’m not thinking too much into the future, but just enjoying the achievements before I get back to doing what I love in the new year – training.”

 Olympic bronze medallist Vicky Holland won The British Triathlon Female Elite Triathlete of the Year Award.

 Vicky said: “Being the first female Olympic medallist is amazing. It’s been a long time coming as we have such a rich heritage in women’s triathlon in the UK. Helen (Jenkins) was such a pioneer for me – she won her first world title in 2008 and since then we’ve been waiting for an Olympic medal to come. I’m really delighted to be the person that got it.”

Paralympic gold medallist and ITU World Paratriathlon Champion Andy Lewis was awarded Male Paratriathlete of the Year and the Peter Holmes Award for Inspirational Performance in International Competition, beating Alistair Brownlee in the process.   

“I hadn’t even come from backstage after receiving the first award,” Lewis said. “Alistair Brownlee literally grabbed me and said: ‘It’s you, it’s you, go and get it, go and get it!’” 

 “After winning gold in Rio, I thought ‘what just happened?’ Going into it all with the pressure of being World Champion, I just never expected to come away with a gold. I made a lot of sacrifices to get there – the sort of sacrifices all athletes make in order to get to the top. But I did it for my family. I said before I set out that I wanted to achieve something, and that’s exactly what I’ve done.”

Read the full interview with Andy Lewis here

Fellow ITU Paratriathlon World Champion and Paralympic silver medallist, Alison Patrick (PT5), was awarded the British Triathlon Female Paratriathlete of the Year award alongside guide, Hazel Macleod (formally Smith).

Alison said: “Hazel and I have worked hard to become such a great team, and it’s down to not worrying when things go wrong and not having a fear of failure.  We have to have complete trust in each other.

“Winning silver in Rio was incredible. It was such an amazing atmosphere and knowing that we did it as a team was amazing.”

2016 British Triathlon Awards Winners

Eisberg Female Age Group Triathlete of the Year – Alice Jenkins

Eisberg Male Age Group Triathlete of the Year –  Mike Smallwood

Leigh Day & Co. British Triathlon Volunteer of the Year – John Hagemeister

Leigh Day & Co. British Triathlon Official of the Year – Tony Smalley

Leigh Day & Co. British Triathlon Coach of the Year –

British Triathlon Female Elite Duathlete of the Year – Emma Pooley

British Triathlon Male Elite Duathlete of the Year –

British Triathlon Event of the Year – Deva Divas Ladies Triathlon

British Triathlon Female Elite Long Distance Triathlete of the Year – Jodie Swallow

British Triathlon Male Elite Long Distance Triathlete of the Year –Tim Don

British Triathlon Female Elite Junior Triathlete of the Year – Sian Rainsley

British Triathlon Male Elite Junior Triathlete of the Year – Sam Dickinson

British Triathlon Female Paratriathlete of the Year – Alison Patrick and Hazel Macleod (Guide)

British Triathlon Male Paratriathlete of the Year – Andy Lewis

British Triathlon Female Elite Triathlete of the Year – Vicky Holland

British Triathlon Male Elite Triathlete of the Year – Alistair Brownlee MBE

Peter Holmes Award for Inspirational Performance in International Competition – Andy Lewis

BOA Olympic Athlete of the Year Award–  Alistair Brownlee MBE

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British Triathlon Gold Pin Award – Malcolm Brown

In 2016 it is expected more than 2,000 competitors will complete a 1.2 mile swim, 56 mile bike and 13.1 mile half marathon, starting at Chasewater, passing through Cannock Chase before culminating at the historic estate.

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“Staffordshire as a county provides a spectacular backdrop for the event and nowhere more so than the Shugborough Estate, said Mark Winnington of Staffordshire County Council.

“While Ironman will be continuing in the county, this will be the last chance for people to sign up to cross the finishing line at Shugborough on June 18.”

Staffordshire County Council have been custodians of the estate for the last 50 years, but on November 1 2016 returned the management of the estate to the National Trust.

As the Trust wishes to focus on conservation of the estate and parklands, this is the last year Shugborough will be incorporated in the event and  organisers are now looking for a new run venue.

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Kevin Stewart, Managing Director of Ironman UK said “We have appreciated the opportunity to launch a new event with Shugborough Estate as a backdrop and we know athletes have enjoyed this quintessentially English setting.  The National Trust has its criteria in managing the sustainability of the Estate and we look forward to establishing a new home for the event in Staffordshire.”

As the defending champion, reigning ITU World Champion, and Xterra World Champion Duffy was the clear favourite to win the race, and led from the start. She increased the margin at every chance to eventually win by four minutes from Chilean Barbara Riveros, and Suzanne Snyder (USA) taking bronze.
 


“It’s really surreal and I don’t think I’ve full absorbed it yet,” said Duffy. 
” 
It’s cool; it was kind of a crazy idea that formed after the overall win at Cozumel. I thought there’s two more world titles this year and maybe I can win them. To do it, to keep it together for this long under this much pressure, is cool.”

 Newcomer to off-road racing Charlotte McShane was in second after the swim, however could not keep up with Duffy on the single-track mountain bike leg and Duffy was soon out of sight and amassed a huge 4minute lead.

 McShane lost ground over the bike leg, and Riveros, who was recovering from a broken foot, soon overtook hervto take her second successive silver medal at the World Championships.
 


Snyder was consistent all day and slowly worked her way to the front of the field, overtaking McShane who finished in fourth place, to take bronze and her first world championship podium.

GB’s Jacqui Slack Slack finished in seventh place in a time of  3:14:14, 20 minutes behind Duffy.

The men’s race was won by Ruben Ruzafa (ESP) for the third year running. He came out of the water in 16th place and by lap two on the bike had clawed his way to the front.  From then on he stayed in front, winning for the third consecutive year. Josiah Middaugh (USA) finished second and took the silver medal, while Braden Currie of New Zealand took bronze.

2016 Snowy Mountains ITU Cross Triathlon World Championship Results

Women
1.          Flora Duffy                           (BER)                               2:54:11
2.          Barabara Riveros                 (CHI)                                2:58:05
3.          Suzanne Snyder                  (USA)                               3:05:45
4.          Charlotte McShane              (AUS)                               3:08:13
5.          Myriam Guillot-Boisset         (FRA)                               3:10:39
6.          Elizabeth Orchard                (NZL)                               3:14:41
7.          Jacqui Slack                         (GBR)                              3:14:14
8.          Catherine Sterling                (USA)                               3:15:36
9.          Jessica Simpson                  (AUS)                               3:17:25
10.       Renata Bucher                      (SUI)                                3:23:26
 
Full Results

Mens

1.          Ruben Ruzafa                      (ESP)                               2:34:25
2.          Josiah Middaugh                  (USA)                               2:37:43
3.          Braden Currie                       (NZL)                               2:38:14
4.          Brice Daubord                      (FRA)                               2:40:12
5.          Ben Allen                              (AUS)                              2:40:49
6.          Rom Akerson                        (CRC)                             2:43:05
7.          Sam Osborne                       (NZL)                               2:44:40
8.          Oliver Shaw                          (NZL)                               2:44:47
9.         Branden Rakita                      (USA)                              2:47:45
10.       Brian Smith                            (USA)                              2:47:53 
 

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Full Results

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His countryman Brent MacMahon was second in 7:50:15, the only other finisher to go under 8hrs, and also recorded the fastest run time of 2:40:17; however the day was all about Sanders, who broke Marino Vanhoenacker’s previous 7:45:58 Ironman record by over a minute.

Despite being known as ‘The Valley of the Sun’ temperatures were overcast and still for raceday in Arizona, which undoubtedly contributed to Sanders’ incredible 4:04:38 bike split. According to our records that’s the second fastest 180km by a competitor in an iron-distance event, only bettered by the 4:02:17 Andrew Starykowicz posted at Ironman Florida in 2013.   

Although Sanders’ time is the fastest ever at an Ironman-branded event, the world record for the fastest iron-distance race of all time is still safely with current world champion Jan Frodeno, who went 9mins faster at Challenge Roth in July with a 7:35:39. 

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In the women’s race, American Meredith Kessler claimed victory in Arizona for the third time running, finishing in 8:48:23. Yvonne Van Vlerken of the Netherlands and Malindi Elmore of Canada also went under 9hrs in times of 8:51:27 and 8:57:22 respectively.

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Lionel Sanders explains when to use tri gadgets and when you don’t need to use them 

How and why increasing mitochondria improves performance

However scientists have discovered that muscle endurance is not only determined by the number of mitochondria, but also their structure.

“We’ve found that mitochondria in endurance athletes are constructed in such a way that they generate more energy than mitochondria in non-athletes. In fact, our measurements have shown us that these mitochondria can generate around 25% more energy. This gives a major advantage in endurance sports such as marathon running and cross-country skiing, but also in ball games like soccer,” says Joachim Nielsen, assistant professor of muscle physiology at University of Southern Denmark.

The scientists examined 15 elite athletes and compared them with 29 people who either did not exercise or were moderately active. All study subjects underwent a muscle biopsy, which was later viewed under an advanced microscope that can detect even the minutest changes in muscle structure.

The scientists say it is still too early to say whether the improved mitochondria in athletes is genetic or whether they are a result of long-term exercise, however they are now working on the hypothesis that training over longer periods of time can induce these kinds of changes in the structure of mitochondria.

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“We took detailed measurements of each muscle fibre and saw that those muscle fibres that are typically most active during extended periods of physical activity are also those with the most significant changes in mitochondrial structure. We see this as a clear indication that the athletes have produced these changes themselves through their training,” explains Joachim Nielsen

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