01:08 This week we kick off with special guest Andy Good to talk downhill running. Andy is the current NZ Mountain Running Champion and holds the record for the Luxmore grunt so he knows how to go downhill, fast! Andy has also come on board as a Team CP specialist run coach so if get in contact with us if you would like Andy to coach you to success.

17:22 We wrap up our Team CP Marathon challenge and are joined by a couple of stars from the weekend Brett Leyden, Nicole Radburnd & Alice Mullins. We preview the weekend ahead and the Team Everest Challenge. https://www.facebook.com/events/88330… 38:05

CP Dietitian Cushla Holdaway is with us live to discuss all thing vitamin D, why it is so important, how we get it and what happens if we don’t get enough. https://www.teamcp.co.nz/ https://www.facebook.com/teamcpnz

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Guest of the week – Beau Miles @2mins

Beau Miles the creator of the award winning short documentary “A mile an hour” is live on the show to discuss the background of the concept, what makes him tick and his outlook on life.
www.beaumiles.com
@beauisms

Weekly Wrap up – Our Challenge and People @ 23minutes
We wrap up the Potential of a day challenge, highlight the stars of the weekend and chat to Jake Vargo who completed the 24hr challenge and 73kms of running in between his variety of jobs.

Cushla Holdaway @ 33minutes
Your gut health, IBS (Irritable Bowel Syndrome) and the low FODMAP diet. How can we manage our nutrition and eating habits to improve our gut health. What is a low FODMAP diet and when should we use this to help improve our gut health?

Hi Team,

What a crazy and unprecedented time we are living in!! One day we will look back on this period and remember the strange mix of frenzied activity, self-isolation, social distancing and breathe a sigh of relief knowing that its over. But for now, we’ve just got to get through it….

I thought I’d pen a few thoughts and ideas on training and motivation through this unsettling period.

Firstly, I think this is a really great time to go back to grass roots; back to basics and remember why we are doing any of this exercise stuff at all. As you know I’m big on the mental effects of training and the positive benefits that exercise can have on all aspects of life. Health and wellbeing should be at the core of our motivations because without it, our training is not contributing much to our lives apart from adding to the sweaty washing pile. We should all focus on the everyday benefits of our training, ESPECIALLY at times like this.

With events being cancelled left, right and centre it can be really easy to fall out of favour with your training routine. While goals are really important and a great way to stay focussed, now is a great time to develop your craft in those areas that you might have been putting off. You know, THOSE areas that are less glamorous than an impressive long run or a race pace ride. Strength and conditioning, flexibility, mobility, technique. They aren’t as fun as swim/bike/running, but if we choose to focus ourselves on these points now, we will be better for it when this all blows over and we return to our normal routines. Let’s have a think about these areas when we next catch up and see where we can focus our attention.

Which leads me nicely into my third point; routines. What better way than to self isolate than taking yourself away from the madness and doing some training. In alot of ways, this is kind of business as usual. We are normally alone when we are training, so why make this period any different? Training the body and mind is often best achieved when you’re at it alone and you’ve only got yourself to talk and listen to. So if we do all end up confined to our little corners of the world for a bit this is an opportunity to practice self talk, voice those mantras and learn about your thought processes when you’re in the pain cave. Keep up the good practices and habits as best you can. You’ll thank yourself later.

There are a whole raft of challenges that we can cook up if you’re in need of a focus. Let’s talk things over it you are looking for some direction in the coming weeks and months.

Please look after yourselves and your closest people, and don’t be afraid to reach out if you’re feeling the pressure. We are all in this together!

Give it heaps and happy training,

James

What event are your training for and what is your goal?
Challenge Wanaka plus lots of other smaller, local events.
What it is your motivation for wanting to achieve this?
I want to fit my skinny jeans?!?! Seriously… having an event scheduled in keeps me motivated to get out and make the most of the beautiful place we live in. The event itself is aways fun as you’re surrounded by like minded people who are buzzing in a sensational park of NZ!!
What is your background and how did you get into your sport?
I’ve spent my whole life playing sport – mainly netball, rugby, touch and squash. A knee injury forced me off the squash court and I was pretty gutted. In 2012 I watched my husband at the Tauranga half ironman and thought “hmmm I reckon I could do that!”. Initially I could barely run 20 mins, so after I completed my first half marathon, I knew I could do a half ironman. In 2013 I completed the Tauranga half ironman and the rest is history. Since then I’ve done 3 ironman, Coast to Coast 2 day, Whaka 50, Exterra, Tararewa Ultra 50 and LOTS of half ironman, triathlon and running events.
What is your favourite event/or training mission so far?
Coast to Coast was EPIC!!
Why?
Training for Coast to Coast took us to some of the most spectacular places in NZ such as the Rangitikei river and Mount Ruapehu. At the time, my husband and I were living in Rotorua and we’d pack up our camper and head away to complete our huge training weekends. The Coast to Coast event was sensational and it certainly pushed me out of my comfort zone – I still get heart palpitations when I think about that 70km paddle down the Waimak!!! I remember on the first major rapid, it was carnage with people and boats everywhere (garage sale!) and the only line available was down the middle and I literally launched my kayak off a rather large rock. Much to my surprise I managed to not swim!!! Finishing Coast to Coast was certainly something I’ll never forget.
What is your favourite training ride/run/kayak/swim etc?
We have just moved to Picton and I am absolutely loving the mountain bike and running trails in the area. I also adore the mountain bike and running trails in Kaiteriteri and Rotorua.
Who is your inspiration?
My mum!! She is 72 and is still swimming and cycling like a demon!!! She is living proof that age is no barrier.
Who is your biggest fan?
Probably my mum 🙂 She was my support crew at Coast to Coast and it was so special to share it with her. She had a fall on the morning of the kayak and ended up breaking a bone in her knee. Despite this, she was still out there cheering me on – legend!!
Do you have an inspirational quote that you would like to share?
Explore – dream – discover!
What is your favourite recovery food?
Hot chips and a cold beer.

Top 10 tips to getting started on your bike

1. Bike check – is your bike safe and running smooth?  After dusting the cobwebs of your bike it is really important to make sure that it is safe to ride – brakes are working well, tyres are pumped up etc.  It is a really good idea to get your bike serviced by your local bike shop so your bike is both safe but also running smooth and the effort that you put in is going to help you to move forward.
2. Bike set up – firstly this is about comfort.  If you are comfortable on your bike you are going to be able to focus on putting your energy into pedalling rather than the soreness caused by your seat.  There is both a science and an art to a good bike fit. An experienced bike fitter will be able to match your bike to your height and limb length but will also be able to adjust your set up to the type of riding you will be doing and any historical injuries.
3. Pedal technique – this is about engaging the correct muscles and being as efficient as you can.  We learnt to ride a bike when we were young by just pushing down on the pedals but now we have shoes that attach our feet to the pedals we need to learn how to engage our hamstrings and butt muscles.  By calling on other muscles to do some of the work we will be able to take the load of our thighs. Hopefully as a result of this you will be still smiling at the top of the hill.
4. Skills – cornering, baking, uphill, downhill…  The more confident you are about riding your bike the more fun it is going to be.  You don’t want to be the first to the top of the hill and then get passed by everyone on the downhill.  Taking some time to develop your skills early on will make a big difference as you start to do more.
5. Stay safe – Wear bright coloured clothing, lights are a good idea too and be safe and predictable when riding around town so there is a greater chance that drivers will see you.  Being predictable is also really important when riding with other cyclists so you can all enjoy your ride and get home safely
6. Hydration – becoming dehydrated is the first reason why you will start to slow down.  Making sure that you replace the fluid lost as sweet while you are riding is going to mean that you can perform to your potential.  The hotter it is the more that you need to replace. Use water first and then as your rides get longer consider an electrolyte replacement and/or a sports drink.
7. Fuel – nutrition (coffee helps 🙂  Caffeine will help to give you a pick me up especially later in your ride.  But before you get to that point the longer that you ride you should consider taking on a mid ride snack.  This will help fuel your muscles so you can keep enjoying your riding.
8. Make it an adventure – One of the best things about riding your bike is you get to explore new places and have a variety of different experiences – from that sunrise, the awesome view or the cow that just escaped down the road…
9. Do it with friends – Riding your bike is much better as a shared experience of a fun downhill or the banter as you get to the top of a tough climb.  
10. Enjoy the recovery – you have worked hard so enjoy that satisfaction of completing an awesome ride.  Put your feet up and relax – a good coffee also helps here too…

Coast-to-Coast Longest day (C2C). The goal was simple – to finish, to travel 243km from the West Coast to the East Coast. Really, I was travelling home by foot, bicycle and kayak. Having done well in the two day it was time to tackle ‘The Longest Day’, which was something I had always had in mind to do.

The team

I had a challenging build up balancing full time work, wedding planning, training and just life. Having raced Red Bull Defiance a couple of weeks before gave me some confidence that I would be able to complete the day. However this meant it was important to recover well between the two events. I have done bigger days, the challenge for me is that C2C is a fast race; you have to work on keeping going at a good pace. It was also different that I would be doing this race as an individual rather than in a team.

Attending race briefing the atmosphere felt somehow different to the two-day race. I started feeling like I had joined the big kids club. We splashed out this year and stayed in some accommodation, which was amazing and made life easy when the alarm went off at 4am, as there were no tents to deal with. I mostly slept well the night before, but woke up in the middle of the night with a sick stomach, was it nerves? I’m not really sure.

I wasn’t sure how I was feeling heading to the start but I knew I was looking forward to getting to my kayak, there was cycle, and a mountain pass to run over first. It was still dark as we stood on the beach ready to go. We headed off on the first 2.2km run, I was pushing hard to get into a good bunch, however this year I wasn’t super quick in my run. I made it to the bike for a reasonable smooth transition. It was raining through the start of the ride but it didn’t really bother me, I’ll ride my bike in most conditions. I managed to get into a bunch, there were a few guys in the first section rotating through at the front but otherwise it didn’t seem to be quite working as many people didn’t want to share the work at the front. The biggest thing I noticed was the ride was less hectic and fewer surges compared to the two day. Everyone wanted to get through the rain without an accident. On the second half I ended up at the front and helping rotating through; but again it seemed there were a lot of people behind us who never did any work at the front.

Off the ride it was onto the run. I had chosen to use clips on the first ride, which meant I had slightly slower transition, as I had to change my shoes. My support team was great and helped shove banana into my mouth. Unfortunately this food did not last long; as about 500m out of the transition I threw up my breakfast. I slowly eased back into running. I wasn’t feeling too bad on the first section, however for most of the run I battled with stomach issues. I still worked on getting nutrition in but in the form of gels. It would take me a long time to take one gel but at least I was managing something. I focused on breaking the run down into smaller segments. When I made it to Doreen Creek, I was 5mins behind the timing I was hoping for but was excited to make it onto the boulder section. This section flew by quickly to Goat Pass Hut, which was nice. A guy worked hard to catch up to me and we enjoyed some good conversation, that was a nice distraction from my stomach.

I was excited to get to the downhill and tried to pick up the pace. I just kept focusing on picking off points, Mingha Bivvy, Dudley’s Knob, the Bealey River and then was running the last section along the rocks; keen to make it to the transition.

There were lots of yells of support as I ran into the transition. My run to bike transition was smooth but not super quick. It felt good to be on the bike. My aim here was to try to get some solid food in. I had a selection of food to choose from in my bike bento box. I thoroughly enjoyed chomping down on some sausage rolls. I managed to get a good amount of food in without upsetting my stomach again. After not long I was heading up the last hill climb to the run/kayak transition. I saw James, racked my bike, changed into my running shoes and slowly jogged down the hill. James helped here and fed me some baby food that went down a treat. A good tip Richard gave me here was its okay to slow down or walk parts of this section to keep my food down. That exactly what happened, I had to walk small sections to make sure I didn’t throw up again.

I was really happy to see my kayak. Again it was a nice smooth transition onto the kayak, my support crew were really nailing it. As asked before the race, James gave me specific directions on the line I needed to take to leave the transition without getting beached. It worked well and I felt like sticking left was the way to go, I managed to successfully get down to Gooseberry without having to get out of my kayak. I was a bit slow getting going on the paddle but slowly managed to pick the pace up.  It was exciting catching up and passing lots of guys who had passed me on the run.

I applied the same technique of just focusing on ticking off locations throughout the paddle.  It was exciting to reach the start of the gorge; I had never paddled the Waimakariri River when it had been this low before. I got my heart rate up early in the gorge when we were directed to paddle right of a rock. I did not partially want to take this line but followed the instructions. I was not happy when I went around the rock and then found myself paddling over another rock and through a wave chain. They kept saying paddle left to get out of it but this is easier said than done….. after getting through that, I was really on my game for what was to come in the gorge. Along the way I enjoyed sipping on smoothie and ‘Tailwind’, which kept my energy levels up. I made through the gorge in one piece without any major mishaps and enjoyed most of the paddle. I planned to pick up the pace at Woodstock, which I definitely tried to do, but I did not really manage to increase the pace much. I was glad when I finally went around the last corner and was at Gorge Bridge.

It was now just the home straight to go; just a 70km flat cycle…I hobbled out of my kayak and started striping my gear off while walking up the hill. A quick bathroom stop and then I was headed out on the bike. My support crew had tried to feed me and I accidently yelled at them “no more food, I’m full!” as I was super full from my yummy berry smoothie. It was a little bit funny.

Once on my bike I just worked on getting the legs spinning and up the small hill. It didn’t seem too bad and then at roughly 65km to go everything seemed to hurt. Earlier in the day my feet had started to hurt but luckily this wasn’t a problem in the kayak. However it was like a burning sensation every time I pushed my feet down on the peddles. I’ve had it before when racing GODZone but had never expected it during C2C. Then my back also started hurting, I found myself shifting around in different positions on the bike that felt like I was riding a brick on the rough road. All I could do was keep pushing forward. I appreciated the tailwind for the first part of the ride. I had to dig deep to keep pushing forward but often that’s what racing is all about – giving it everything and seeing how much you can push yourself. I started singing songs as a distraction from the discomfort. It was entertaining, as I would run out of breath when I tried signing aloud.

I was glad when I finally made it to the highway bridge and was counting down how far to go. Closer to the finish there were people yelling support along the way, someone yelled 8km to go. I had no idea if they were telling the truth or not but I decided this was the point to dig really deep and empty the tank. I tried to pick the pace up and pushed hard to the finish. Finally it was there, I left my bike and ran for the finish. It was the most amazing feeling running down the finishing chute, there was so much cheering and support. Then I was there, greeted by Steve Gurney with a hug and an “aww Rach” I had made it from the West Coast to the East Coast. There is nothing else quite like the feeling of crossing the Coast-to-Coast Longest Day finish line.

I don’t really know how to sum the whole race up. It was definitely an adventure filled with highs and lows. My support crew were amazing, I felt like I almost had a professional support crew. Mum and my now husband James did a fantastic job; they have supported me for so many years through my training and racing. We have learnt a lot together along the way. They have even started thinking about what they want to do better and how the transition were smooth but that we want them faster. TeamCP has also supported me over the last four years that I have been in Christchurch. The group sessions make training fun and social as well as a good workout. Richard puts together my training program that really helps me to balance training with work and train effectively.

Now the big question I keep being asked – what’s next? I’m really unsure on the answers to this, I have a few ideas brewing but am not sure what I will be able to make possible. However that is okay, I’ll take some time off training and just enjoy some fun adventures. I even went whitewater kayaking this last weekend, which was fun.