sábado, 24 de dezembro de 2011

Rock 'n' Train - winter training camp - Vila Real Stº António, Algarve, Portugal

 Um excelente estágio de "Inverno" com temperaturas a rondar os 20º e facilidades de treino de grande nível......

 Encontrámos neste local uma variedade muito grande de atletas que escolheram esta altura do ano para vir treinar para o sul do nosso país......

Esperemos que o ano de 2012 nos traga a todos muitos sucessos desportivos.......


segunda-feira, 12 de dezembro de 2011

Reed, Marangon Win Inaugural Ironman 70.3 Canberra

im703Canberrapromo.jpgThe final event in the global 2011 Ironman 70.3 Series took place in Australia's capital city of Canberra on Sunday. Professional triathletes Tim Reed and Lisa Marangon, both of New South Wales, Australian won the re-branded / inaugural Ironman 70.3 Canberra triathlon. The popular event, formally the Canberra Half Ironman race under the old Australian Half Ironman Series was re-branded last year (story link).
Extreme conditions are what triathletes had to endure in today's race. Major rain caused havoc for some, bringing the temps down during portions of the bike to 41 degrees Fahrenheit, but then the storms past and then it got hot right away. An unknown condition the 1,400 registered individual athletes and professional athletes knew when they registered, but something most conquered today.
2011 Ironman 70.3 Canberra Results:
Canberra, ACT, Australia
Pro Men ResultsTime
Pro Women ResultsTime
Tim Reed4:00:46
Lisa Marangon4:24:41
Matt Bailey4:04:39
Michelle Wu4:30:24
Joshua Maeder4:06:05
Nicole Ward4:39:55
Monty Frankish4:07:45
Matilda Raynolds4:42:53
Michael Kent4:08:37
Jacinta Worland4:49:08
Athletes endured a 1.9km swim in Lake Burley Griffin, bike 90km through the Australian Capital Territory countryside and the ran 21.1km past some of Australia's iconic landmarks.
The new Ironman 70.3 brand name itself helped the numbers for this years race be the largest field ever to compete at the event.

Ben St Lawrence cracked the Australian 10,000m record in the US of 27min 24.95sec, which puts him among the fastest 10 men in the world.

How Ben St Lawrence turned from a `pisspot party animal' to Australia's 10,000m champ

Ben St Lawrence
Runner Ben St Lawrence does plyometrics at the War Memorial in Sydney's Hyde Park this week, during training to defend his national 10,000m title in Melbourne. Picture: Sam Mooy Source: The Australian
HE'S the fastest Australian runner in history over 10,000m, but until five years ago Ben St Lawrence was more sinner than saint.
In his words, the former junior athlete had become a "pisspot party animal" at university and beyond. But then he turned his life around at 24, after watching his contemporaries race at the Melbourne Commonwealth Games in 2006 and realising what he was missing.
Five years later, St Lawrence is 20kg lighter and on the fast track to his first Olympics in London next year. He could earn his place in the team as early as tonight, when he defends the national 10,000m championship against the likes of Craig Mottram at the Zatopek meet in Melbourne.
But the transformation did not come easily or quickly, which puts St Lawrence in the ideal position to advise others who have fallen into a sedentary lifestyle and want to regain some of the fitness of their youth.
"I'd been pretty inactive for quite a long time but I'd studied exercise science and been an avid fan of running, so I kind of knew the level I needed to get to, but I was a long way from that," St Lawrence recalled this week.
He began his campaign by taking a hard look at his diet, concluding that he needed to put the right fuel into his body before he could expect it to perform for him.
"I did a diet overhaul - started trying to eat mostly fresh fruit and vegies, good carbs, smaller meals, trying to cut out takeaways. That was the initial thing," he said.
"There's only so much the body can do running-wise coming from being completely sedentary, so I started fixing up my diet, and was running just a couple of times a week to begin with.
"And I bought myself a mountain bike and started riding places rather than driving."
St Lawrence began from "absolute scratch" with just two half-hour runs a week, covering four to five kilometres (he will run 10km at more than twice that pace tonight).
"It took a couple of months for my body to adapt and start shedding the pounds and being able to put up with the extra running," he said.
"Early on, I jumped in a bit too quickly and tried to do some hill repetitions (in the Blue Mountains, west of Sydney, where he lived) and I got through two of them and was on the ground throwing up and I got a migraine afterwards that lasted for hours.
"My body really wasn't ready for that high-intensity exercise. But I got up to running every second day. I had a little rule with myself that if I hadn't run yesterday, then I had to run today. I found that was a good little mind-trick.
"In the days I wasn't running, I was riding. They say you shouldn't increase the kilometres by more than 10 per cent a week, so it was just a gradual build-up."
However, the bigger challenge for St Lawrence was resisting the temptations of the party crowd who had become his social circle in his hard-drinking days.
"Initially I found it really hard not to go out drinking and to get to bed at a reasonable hour, just because of the friends I had," he said.
"So I started telling my friends what I was trying to do, and tried to get them to understand it wasn't anything personal. It wasn't that I didn't want to have a beer with them, I just didn't want to have beer. I'd be out with my friends and almost shaking because I didn't know what to do with my hands.
"If I was going out, I set myself a four-beer limit, and I would try to be home by midnight. I'd have a couple of really good weeks, and then I'd have a blowout on a weekend. But slowly those blowouts happened less often, and my friends started to understand."
At the end of the 2006, after months working on his fitness, St Lawrence joined the Sydney training squad of coach Sean Williams - and that was a turning point.
"That's when running became part of my social life," he said.
"I would run with the squad four times a week, and sometimes we'd go out for dinner afterwards.
"In that squad, I was getting fitter, I was starting to drop the weight and I actually started to feel like a runner, rather than a pisshead party animal. It really helped to be around people who had similar goals."
It took him a full year of "false starts, and then a few good weeks, and then a blowout" to completely transform his lifestyle.
But four years after watching his former junior rivals compete for Australia in Melbourne, St Lawrence was at the Commonwealth Games himself, competing in the 5000m in Delhi.
This year he cracked the Australian 10,000m record in the US, setting a new benchmark of 27min 24.95sec, which puts him among the fastest 10 men in the world.
His 2006 self wouldn't recognise him.

  • From:The Australian 

  • December 10, 2011 12:00AM

  • domingo, 4 de dezembro de 2011

    Rock 'n' Train - new training services

    DeepFocus Logo

    Sobre nós     

    O profundo conhecimento do triatlo nacional e internacional, olimpico e de longa distancia motivou-me para a criação do Rock and Train. Mais que um grupo de atletas em busca da optimização do seu rendimento desportivo, esta comunidade partilha uma missão. Devolver ao desporto aquilo que ele nos proporciona, participando exemplarmente nos mais diversos níveis competitivos, crescendo com o sucesso dos atletas que connosco trabalham e que são a nossa inspiração diária.
    Rock and Train é um projecto de excelência criado para estar ao serviço dos atletas, sejam profissionais ou amadores, iniciados ou veteranos. Para todos eles o nível de compromisso desta equipa é elevado, garantindo um acompanhamento dedicado e de elevado profissionalismo.


    Como empresa de coaching multi desporto, oferecemos um vasto leque de serviços extra para qualquer interessado.
    • Teste de lactatos (Run/Bike/Swim);
    • Teste de Potencia com os vários devices do atleta, ou com powertap;
    • Testes Antropométricos (Peso, Altura, %massa gorda)
    • Testes Funcionais (Detectar desiquilíbrios musculares e prescrever exercícios correctores)
    • VO2Max
    • Teste FTP em pista ou rolos
    • Análise nutricional
    • Planificação de nutrição em competição

    Trail Menorca - Cami de Cavalls - 18-20 maio 2012


                                                              Trail menorca - cami de cavalls