Oliver Harkin, BTF Level 3 Coach

So you're training away, invested in a nice new bling, bling bike, your nutrition is pretty reasonable but for some reason you're not getting the results you think you deserve for the effort you're putting in or you're not quite as lean as you'd like. Perhaps it's a lack of sleep holding you back. Check out the illustration below, highlights include

• Sleeping for just six hours a night increases the risk of being over weight by 27%
• Sleep returns the nervous system to normal levels and is also necessary for protein synthesis (rejuvenation)
• A 20 min nap is more effective than 200mg of caffeine

So here are 6 steps to better sleep:

1. Relax before bed, read a book (something light, nothing exercise related), some deep breathing, gentle stretching or a bath.
2. Reduce or preferably cut out altogether caffeine, alcohol and cigarettes especially in the evening as all these disrupt sleep patterns.
3. Exercising too late at night can make it difficult to get over to sleep.
4. Keep your bedroom quiet, dark and comfortable. Free from distractions such as TVs and laptops.
5. Avoid heavy meals too close to bedtime but don't go to bed hungry either. A glass of warm milk really does help you get to sleep
6. If you have young children who are teething, sick, potty training or older children who are out partying, sick or sulky, then your lack of quality sleep should end once they hit 18

Illustration courtesy of: http://medicalbillingandcodingcertification.net/you-need-sleep/

The fight back against the Easter Bunny and his side kicks Cadbury, Nestle and Mars started tonight at the Bush track. It rained all day but it dried up nicely in time for the speed session. Inspired by the fab mountains overlooking Carlingford the athletes took to the battle field.

20 mins warm up including drills and strides then into the main body of the session.

8 x (3 min Hard 8/10 RPE, 1.5 min jog recovery) with the aim of holding the same pace and covering the same distance in each 3 min effort. Great determination and focus shown by all.

Finished up with a gentle cool down and stretch.

Upcoming races:

Dundalk: Sportsman duathlon race #3 Sunday 15th April 10am.

http://www.runireland.com/events/sportsman-duathlon-race-1

Carlingford: Cooley Legends 1/2 marathon, Saturday 21st April 10am (10k option also available)

http://cooleylegendshalfmarathon.wordpress.com/

The aim of this camp is to improve the fitness and technique of the athlete in all 3 disciplines which will lead to faster times. Each athlete will finish the camp knowing what good technique is, what their own technique is currently and the practice and drills required to improve both their technique and fitness.

We will also cover season planning, nutrition, strength and conditioning and time management.

Venue: Aura Leisure Centre, Letterkenny, Co. Donegal

Date: Saturday 28^th & Sunday 29^th January 2012

Ability: All welcome

Coach: Oliver Harkin

Cost: £120 / €140 (10% discount applicable for Primed athletes)

Provisional Camp Schedule

Saturday:

• 10:00 – Meet and greet

• 10:15 – 11:00 – Classroom: Run technique theory

• 11:00 – 12:30 – Practical: Run session including video analysis

• 12:30 – 13:30 – Lunch

• 13:30 – 14:15 Classroom: Nutrition: day-to-day and race day.

• 14:15 – 15:45 Practical: Studio turbo session *

• 15:45 – 16:30 Classroom: Swim theory

• 16:30 – 18:00 Practical: Swim session including video analysis

• 18:15 – Finish

Sunday:

• 09:00 – Meet and greet

• 09:15-10:15 – Classroom: Swim video review

• 10:15 – 11:45 Practical: Swim session, stroke correction

• 11:45 – 12:45 Lunch

• 12:45 – 15:00 Practical: Bike session (out on the road- weather permitting)

• 15:00 – 16:00 Classroom: Season planning, time management and Well being

• 16:00 – 17:00 Practical: Studio Strength and Conditioning for Triathlon

• 17:00 – 17:15 Debrief and Finish. Home and happy.

Lunches & snacks: There is a small café at the Leisure Centre or you can bring your own lunches and snacks.

BOOKING & PAYMENT

Numbers are limited so please reserve your place as early as possible by emailing: info@PrimedCoaching.com

Once confirmed, then please send a cheque made out to Oliver Harkin for the amount due to: Primed Coaching, c/o Oliver Harkin, 35 Forest Hills, Newry, Co. Down, BT34 2FL.

Include details of your full name, your email address and a contact telephone number.

Also please give your best time in the last 6 months for:

• Swim – any distance 400m or over in the pool

• Run – any distance 3km or over in a road-race or track race.

* A turbo trainer is required for this session. Let me know if you need one arranged.

First night is FREE to try so come along and give it a go.

What: Circuit Training and Turbo trainer classes. Suitable for all levels of triathlete and cyclist.
When: Thur Jan 5th – Thurs 23rd Feb. 7-9pm. 8 weeks.
Where: Barcroft Community Centre, Dorans Hill, Newry, BT35 8PQ (just one min from Newry Sports centre and just three mins off the A1 dual carriageway)
Cost: First night is FREE to try so come along and give it a go. £50 for 8 week programme.

To reserve your place please email info@PrimedCoaching.com

If you would like to do these sessions but don't have a turbo then let me know and I'll sort one for you for the night to see if you like the sessions. This depends on availability.

The main part of the turbo session will finish in time for those wishing to do the Newry Tri Club swim session in the pool at 9pm.

The Circuit Training sessions are general conditioning, ideal for this time of year, but with a focus on conditioning tri and cycling specific muscles.

The Turbo trainer sessions are specific as you will be on your own bike and in your normal cycling shoes, pedals and position. These are aimed at improving your pedalling technique, speed and effeciency.

For more details or to reserve your place please email info@PrimedCoaching.com

Class details:
Circuit Training (7pm – 7:50pm) Wear gym training gear & bring a towel & water

Turbo Session (7:50pm – 9pm)
- Bike and either Turbo Trainer or Rollers
- Two Towels (one for under the bike) & more Water
- Your Heart Rate Zones will be defined in week 2
- Heart Rate Monitor (Optional but very beneficial)
- Bike Computer with Cadence (Optional but very beneficial)

To reserve your place please email info@PrimedCoaching.com

Many thanks and best wishes for a fantastic 2012,
Oliver Harkin

BTF Level 3 coach
www.PrimedCoaching.com
0044(0)7834041993

Mark McElroy of SMART Clinic explains further.

Benefits of Sport Massage

Deep tissue massage techniques are used to release muscular tension whether sports related, stress related or simply down to bad posture.
Massage has been an effective and widely used technique to relieve pain, muscle spasm and swelling due to its many therapeutic benefits.
These include the ability to:

• Relieve aches & pains
• Improve flexibility
• Improve range of movement of joints
• Breakdown scar tissue & adhesions
• Improve circulation & lymphatic flow
• Improve postural awareness
• Identify potential causes & assist in injury prevention
• Speed up recovery from training & aid rehabilitation
• Promote relaxation & mental preparation

Why use Sports Massage?

Sports Massage is ideal for pre and post sports events or travelling abroad to races. Deep tissue massage techniques are used to release muscular tension whether sports related, stress related or simply down to bad posture.
Our aim is to help athletes prepare their bodies for optimal performance, recover after a big sports event, or function well during training. Sports massage emphasizes prevention and healing of injuries to the muscles and tendons.
Sports massage is also good for people with injuries, chronic pain or restricted range of motion.

When is it appropriate?

Sport & Remedial massage can be beneficial at various times:

• Training phase
• Pre-Event
• Post-Event
• Post Travel
• Injury Prevention & Rehabilitation

What do we do?

At SMART Clinic we provide Sport Massage and Recovery Therapy. Our treatments involve the use of deep massage, soft tissue manipulation techniques and exercise advice to reduce aches and pains whether caused by sport, injury or simply the stresses and strains of daily life. Whatever the cause we have something to offer to everyone in all walks of life.

Services

Sit back and make your home a tranquil retreat as the SMART Clinic brings massage therapies straight to your door. For your total convenience, our mobile service can visit you at home, saving you time and keeping you stress free. Your therapist will bring all of the equipment needed to carry out the treatments including massage couches and all products.
( Please note: For Home Visits a mileage charge will apply.)

Clinics at;

12 Castleview, Jonesoborough
Mourne Fitness Club, Upper Dromore Road Warrenpoint
Home visits available

Contact Mark on;

Mobile: 07763678983 or visit our Facebook page 'SmartNewry'

Triathlon Training Camp, Lisburn, Co. Antrim 3rd & 4th Dec 2011

The aim of this camp is to improve the technique of the athlete in all 3 disciplines which will lead to faster times. Each athlete will finish the camp knowing what good technique is, what their own technique is currently and the practice and drills required to improve.

We will also cover nutrition, strength and conditioning, recovery techniques and time management.

Venue: LaganValley Leisueplex, Lisburn BT28 1LP

Date: Saturday 3rd and Sunday 4th December 2012

Ability: All welcome

Coach: Oliver Harkin

Cost: £120 / €140 (10% discount applicable for Primed athletes)

Provisional Camp Schedule

Saturday:

Sunday:

Lunches: There is a café at the Leisure Centre or you can bring your own lunch.

BOOKING & PAYMENT

Numbers are limited so please reserve your place as early as possible by emailing: info@PrimedCoaching.com

Once confirmed then please send a cheque made out to Oliver Harkin for the amount due to: Primed Coaching, c/o Oliver Harkin, 35 Forest Hills, Newry, Co. Down, BT34 2FL.

Include details of your full name, your email address and a contact telephone number.

Also please give your best time in the last 6 months for:

If you haven't got a time then please try and do a 400m swim time-trial and a 5/10k running race. Races here http://www.niathletics.org/Calendar/default.asp?itemId=502

Remember a turbo trainer is required for the Sunday session. Let me know if you need one arranged.

After a hugely successful summer programme, it's time to get back to basics and set the foundations for a fitter and faster 2012.

Details:
Dates: Wed 26th Oct – Wed 14th December 2011
Location: Bush running track, just outside Carlingford.
Time: 7:30-8:30pm
Cost: €50

First session FREE, so come on down and give it a try.

Aims of this running programme:
1: Improve running technique and economy of movement (become more energy efficient) through drills and with video feedback
2: Each athlete will have access to two additional run sessions detailed in their FREE TrainingPeaks online training diary, which will be used to track their progress and help keep you motivated to train. Training and racing tips will also be sent out.
3: There will be less duration and lower intensity during this initial programme (more focus on technique). This will enable you to get used to the track and ready for the workload to come in the New Year and Spring.

New for this season:
Online training plan available to all athletes, detailed through TrainingPeaks training diary . As well as the group run on the Wed you will get 2 other recommened sessions from me to do each week to help you progress. TrainingPeaks works great with Garmin and Polar watches.

Thanks,
Oliver

–
00447834041993
Triathlon Coach at www.PrimedCoaching.com
Facebook http://www.facebook.com/PrimedCoaching

Just had to share this as the figures seem wonderfully symmetric.

Athlete: Stephen Ralph, Setanta Triathlon Club. Experienced triathlete up to half IM/70.3 distance.

Lesson 1

400m time trial: 7:19

Avg 100m time: 1:50

Stroke Count: 21-22

Lesson 4

400m time trial: 6:39

Avg 100m time: 1:40

Stroke Count: 20-21

Improvement: a full 10s per 100m or

1:15 in the swim section for a Sprint race 750m or

2:30 in the swim section for an Olympic race 1500m or

3:10 in the swim section for a half IM 1900m or

6:20 in the swim section for an IM 3800m