A good week this one. For me personally I nailed one of my best ever swim weeks and this is on my re-build from scratch program. 2012 has been an up and down roller coaster for me with a freak health scare, getting all four wisdom teeth removed and now everything is looking up. I have re signed up for Ironman Germany next July and will be racing Ironman Melbourne too 🙂

I have a load of travel coming up from this week forward so it’s going to get a little crazy but fun at the same time. The whole family will be heading over to Vegas in September as I have a business mastermind meeting a couple of days before 70.3 WC. So we get to catch up with friends and cheer the TS athletes on. Then it’s off to the UK to see CP’s folks and the rest of the family. I found my come back race in France – 70.3 Pays d’Aix so that is going to be a fun trip.

From there it back home for a nano second before I’m off to KL to present at the Malaysian Institute of Sport then on to Singapore for another presentation, home again and then across the ditch to NZ to speak at the strength & condition conference and Fitex convention. Hello December. Fun times and I’ll keep you in the loop and more importantly how to keep training consistency when on the road.

For now .. I had some great questions for this weeks (late) Friday QnA. Sorry about the quality of the “saving your shoulders” video, something happened in the upload. Enjoy.


The next video is me showing you the awesome Vitamix in action. Well action making a post run recovery shake.

If you haven’t signed up for the Vitamix competition yet. You can and should do that here.

Finally Liam Bromilow, who is a coach out of Brisbane asked me about my thoughts on tapering. Liam has just sat his level 2 coaching cert where tapering was discussed. At physiology lessons at Uni they teach that you decrease the load but still keep intensity, and then a presenter at the TA level 2 cert spoke that you keep both load and intensity on par and drop them both.

Well here are my thoughts on tapering. It is both a science and an art. The taper really depends on the athlete and what they have done up until that point. Have they been extremely consistent. If so .. for how long (weeks/months) .. the longer the athlete has been training the longer the taper in general speak. Have they recently raced another big race or is it a lead in race for the major goal race? See there is a lot to think about.

I generally prescribe a taper for Ironman no longer than 10 days. This allows enough time to soak up the training load and be fresh enough to rock it on race day. However what we do in those 10 days is important. I personally reduce both volume and intensity. Any intensity I do prescribe is extremely short in nature for the simple fact that I want to keep all systems stimulated, not annihilated. Many athletes kill themselves in race week with too much intensity and none more so then intensity while running. Running intensity especially while fresh is a fast way to ruin your race day.

Now if it’s a lead in race. Say a 70.3 or Olympic distance. I taper very short and don’t mind a little fatigue going into the race. Why? This little bit of fatigue allows the athlete to race ALL OUT or what to them feels like it’s all out. But the body because of the little fatigue cannot truly go all out like it can when fully tapered. So therefor this gives us a little insurance that we can push without recruiting so deeply that recovery is prolonged.

At the end of the day. The taper is all about getting the body to recover enough but you still need to have ALL systems idling and ready to fire when the cannon goes.