Sydney 23-25 August 2013

Alina PuangPhysiotherapist/Pilates

Training; how to get you and your team ready for

the BIG day. When and How to Night train? 

100 kms in 48 hours7 check pointsFlat/uphills/downhills/uneven terrain

Night time walkingEnduranceSupport

Oxfam Trailwalker

The Start – Checkpoint 1  15.6km Checkpoint 1 – Checkpoint 2 13.6km Checkpoint 2 – Checkpoint 3 13.3km Checkpoint 3 – Checkpoint 4 15.6km Checkpoint 4 – Checkpoint 5 12.5km Checkpoint 5 – Checkpoint 6 10.7km Checkpoint 6 – Checkpoint 7 7.5km Checkpoint 7 – The Finish  11.2km

Check Point Distances

WALK!

Training: where to start

14 weeks training program

Phase 1: Building a Base (weeks 1 to 4) Phase 2: The Long Walk (weeks 5 to

10) Phase 3: Peak (weeks 11 to 12) Phase 4: Taper (weeks 13 to 14)

Training Regime

Walk! 3-4x week walking, each time trying to

increase time Add longer walks or runs into current

aerobic routine If normally walking, add an easy run Hills 1x week

Phase 1: Building a Base (weeks 1 to 4)

Find your feet. Trailwalker training is not about speed, or even distance, but rather

time on your feet. The most important part of training is the

back-to-back walk/runs on successive days

Training Tips

Train locally. Train as close to home as possible.

Training Tips

Test your shoes. Wear a good pair of hiking boots or running shoes. Make sure they are well broken in before the event by wearing them on practice walks. Do not wear new shoes for the event.

Training Tips

Test equipment, hydration, nutrition, team mates

Strength and endurance Important to listen to the body Mixture of easy training days, medium to hard

days, and then the long walk on the weekend Hills 1-2x week Only go as fast as your slowest team member

Phase 2: The Long Walk (weeks 5 to10)

Get familiar. Train on the course whenever possible. When this is difficult, train on terrain that is broken and hilly

Training Tips

From https://trailwalker.oxfam.org.au/sydney/trail/hitting_the_trail

The Start – Checkpoint 1 15.6km Parsley Bay to Muogamarra Rural Fire Station Cumulative total: 15.6km

Fastest Time: 1hr 36minAverage Time: 3hr 19min

The trail sets off from Parsley Bay in Brooklyn on the banks of the Hawkesbury River. Entering the ‘Great North Walk’ trail, you’re in the northernmost reaches of Ku-ring-gai Chase National Park. Wide fire trails take you past Brooklyn Dam and single tracks allow you to enjoy Jerusalem Bay (pictured). Finally, climb through the towering gums into the village of Cowan and the first checkpoint. Note: There is no support crew access at this checkpoint during the event.

Section 1 map & written directions 1 of 2Section 1 map & written directions 2 of 2

Public transport options Begin: Hawkesbury River Station (200m from the Start).End: Cowan Station. Checkpoint 1 is 1.5km further along the trail, walk up and familiarise yourself with the checkpoint, then come back to the station.

Training Tips

Ten percent rule. From one week to the next, do not increase your total weekly distance covered or the distance of your long walk/run by more than ten percent. A big increase in distance or level of intensity greatly increases your chances of injury.

Training Tips

Pack a bag. Pack well. In training, find out what you’ll need to carry, including the type and amount of food, amount of water, etc.

Training diary. Keep a training log to record the distances, sections of the trail and total time you’ve covered. This helps you find out what training works best and will provide time estimates for your support crew.

Training Tips

Find a rhythm. Use your training to establish a rhythm for the event.

Run/walk pattern: run 20 minutes then walk 5 minutes.

Walk/jog pattern: jog the flats and walk the rest.

apply the pattern that you practiced in training.

walk the uphills — even the small hills — to conserve energy.

Training Tips

Cross training. Cross training, along with regular stretching and possibly a weight training program, will reduce your risk of injury and keep the training interesting. It’s particularly important for beginners who are just starting to build their strength and endurance.

Training Tips

Interval training. If time is a problem, a shorter, faster session is a great alternative. More intense interval training will improve your endurance because it boosts muscle strength and stamina.

Training Tips

Start in Phase 2 Easy walks in familiar areas close to home Start before it gets dark Navigate route first Trial head torches Uneven terrain

http://www.everywherewithoutdelay.com/ 2011/12/dont-run-from-dark-run-straight-I nto-it.html

Night Time Training

Maximising strength and fitness Testing strategies Walk long walks Sat/Sun back to back

Phase 3: Peak (weeks 11 to 12)

Reduce the amount of training on the two weekends prior to the event to a comfortable level.

You should now be fit and well rested.

Phase 4: Taper (weeks 13 to 14)

Recovering well is the key to minimise injury while training

Most neglected part of training & competition Poor recovery → fatigue & ↓ performance Recovery options - Sleeping / Relaxation

- Nutrition / Hydration- Massage - Stretching- Ice Baths / Hot-Cold Contrast Therapy- Compression Garments e.g.. Skins- Active Recovery / Rest Days

Recovery

Squats Lunges Walking lunges Calf raises

Strengthening Exercises

Physiotherapy * Podiatry * Massage * Dietitian

Naturopathy * Sports Physician * PilatesOrthopaedic Surgeons * Exercise

Physiology

Website: www.balmainsportsmed.com.au

104 –108 Victoria Rd Rozelle NSW 2039Ph: 98181004