JH Observations

(spelling corrected; no naming of names!)

For those of you doing the long stuff eg port macquarie which is only about eight weeks away,new zealand, malasia, arizona or anywhere else, below are some observations and tips.

Please read and try to work out if this effects you. If it does try to take corrective action before it bites you. The training now can be pretty tough and this advice is there to help.

1)with the tough miles and intensities now here you need to massage and stretch extremely often or you'll be injured in no time

2)after every session you need to rehydrate and replace carbs asap and get the protein in

3)never think you can't make the next session, you can if you allow yourself too

4)never think you can't go hard if you're tired. warm up well, take some caffeine if you need too, then get a good workout. use other people to get yourself going and try to train with others

5)consistent training is the key, don't miss sessions, don't make excuses to the coach because he's heard them all before. he doesn't say anything but he knows. your training will reflect YOUR results.

6)don't email the coach and say you wonder why your not training well as if you don't understand. every person that does this has not done their training. it's always the same.

7)send your results each week back to the coach, if you don't he knows nine times out of 10 that you've missed something. it's standard human behaviour, you cannot hide from the coach

8)every week the same people are consistent with their training and the same people are always missing. i won't name names but this will be reflected in your results. do not kid yourself. try to correct this now before it's too late

9)practice your race nutrition at every opportunity, those that don't will be talking about stomach upset in the race or no energy and stomach shutdown

10)practice doing your runs on a regular marked course so you can work out your pace and speed. you should know your body like the back of your hand. this is the key to a good long race. the same is true for the bike. try to understand the average times you do in training and racing and reflect this to heart rates.

regards
jh