Half/Ironman Camp Report – Fluid Movements

The team from Fluid Movements travelled up to Ballarat for our Geelong/Port Macquarie Long Course Camp. It was four days of specific training for the upcoming events.
The camp gave the athletes the opportunity to train at a higher level (duration and intensity) due to added available time to recover between sessions. Coach Foster set an array of sessions including longer, and shorter more intense sets. The idea being that we could complete more training, and adapt to it better by spreading it over a higher number of workouts.
We had 2 of our Hawaii Ironman finishers from 2009 present, so it was great for the debutant athletes to hear from the more experienced members within the team.

Some key areas covered
Performance indicators – Race pace longer sessions simulating race day courses and timed efforts on flat legs to evaluate leg strength and the fitness ability to recover.

Run technique – A series of drill progressions to address body position and leg stride mechanics, with the aim of promoting lift, forward propulsion whilst maintaining relaxation of upper body.

Nutrition – This was of great importance to the team. We had an open discussion about Sodium, CHO, Fluid intake rates, in what form during the race, and when. We discussed loading and recovery nutrition for racing and training and general dietary requirements too. Then we put it into practice during training, and sort feedback post session.

Inspiration – Video night!! We looked at the mental side of Ironman, and using Port Macquarie Ironman dvd’s, we opened up the discussion so the athletes could learn from each other, as well as the coaching staff.

It was a great weekend, everyone enjoyed it, from 2009 Hawaii Ironman Kristy Hallett to the oldest female competitor at Port Mac last year, Karla MacKinlay.

Fluid Movements will have our team tent at Geelong 70.3.
FM will also be there at Port Macquarie.  Post Port Macquarie, Sean Foster will be taking a team to the Hawaii Ironman 2010. Cheers

Sean Foster
Head Coach - Fluid Movements
High Performance Manager - Fluid Pro Team