Who am I, you ask?
Anne-Marie will be our official training blogger throughout the season and her tips and tricks will help you get that extra confidence you need to take on an event. Look out for her social media posts every Friday at 5:00pm.
I’m a “fun run” ultra runner that juggles work, life and being a mum. My passion for understanding how the human body works has been a driving force throughout my life. Growing up in South Africa sport was just something I did, no questions ask. Just, “how can I be better at what I'm doing?” After completing my BSc honours degree in human movement science and rehabilitation I relocated to England. Throughout my career in the health and fitness industry my mission is to educate and help people understand their bodies. Whether you have a niggling ache or severe injury your rehabilitation programme will take you on a journey where you will discover why you got injured and what you have to do in future to avoid getting injured again.
Since the age of six I was participating in athletics. As I got older my distances increased from sprints (I can truly say I'm not a sprinter!) to ultra distances (my love and passion). Over the last four years I’ve ran fifteen ultras, a few shorter races and team events. These varies from a 230km self supported jungle ultra through the Amazon rainforest in Peru, the UTMB a 170km race around Mont Blanc (which is still my menace), Thunder Run a 24-hour race, the South Downs 50 to the much calmer Royal Parks Ultra through London.
My whole life evolves around running, fitness and nutrition. I’m a UKA Coach in Running Fitness, the fitness editor for Women’s Running magazine and also the fitness editor for for five Women’s Fitness MagBooks: “Flat belly guide”, “Lose 10 years”, “10-week fat burn: Lose a stone”, “15-minute fitness” and “12-week slim down”. I’m the director of the Health and Wellbeing School (www.healthandwellbeingschool.co.uk), a social place for people to learn skills to improve their performance, life and wellbeing. “Eat better, run faster online nutrition course”, “How fit are you?” and free training programmes are all available to download.
My vision for the school is to create a virtual place where people can get impartial advice and learn new skills to improve their health, wellbeing and performance. I want everyone to develop and grow in an environment where you feel safe to make mistakes. You will learn and develop more from making mistake, than trying to do everything perfect.
Mistakes are not failures but steps to success.
My name is Anne-Marie Lategan and I’m excited to meet you all
Please feel free to follow me on social media:
5 PRESEASON TRAINING TIPS
1. Focus on clear training objectives
Preparing for a triathlon means that you have to juggle different training for the different disciplines. Neglecting any of these part of your training will have a severe impact on your performance later in the season. By planning on getting a clear focus of your training objectives will help you to follow a structured training program which will ensure optimal performance later in the season. You might ask “so how do I need to plan my training?” Start by writing down the date of your first triathlon or event. Count back eight weeks and write down the date. These eight weeks will be your pre competition phase. Count back another 4 to 8 weeks this will be your pre-season training weeks. Write down your goal for your triathlon or event for example the time that you want to do the event in. Now work backwards to the pre-season to determine what you have to do in order to reach your goal. This will help you train more specifically for your event.
2. Build intensity and volume gradually
It is very important not to dive in and go mental in the first few weeks of pre-season training. Think about your training like a pyramid. At the bottom you have a large base which represents your current basic fitness level and strength. As you draw the lines upwards to form the top of your pyramid it will represent tapering for your event which you are training for. Now given the pre- season is the time to extend your baseline which means that your pyramid will be bigger and better. This means that the stronger and the fitter you are the more likely you are to perform better in your next event. During your pre-season it's important to incorporate specific strength training programs that will improve your swimming, cycling and running. It is also important to improve your overall cardiovascular fitness and flexibility. Over the next few weeks I will discuss this in more detail and give training programs to help you achieve your goal.
3. Attend to any injuries
Do you have any injuries or niggling aches and pains left from last season? If you start your season with a weak link your performance will only be as good as your body’s weakest link. During your pre-season is important to address any injuries or niggling aches and pains to ensure that it doesn’t cause a bigger problem later in the season. If you are not sure how to fix the problem yourself seek advice form a fitness professional, physiotherapist, chiropractor or doctor. Ensure that you incorporate functions training, stretching and mobility exercise to help you get stronger. Remember to REST! Rest is when your body recover and rather take two weeks of during pre- season than pre-competition.
4. Improve your fitness and strength
Training for one sport is hard training for three requires a lot of discipline. Everyone will be better in one of the tree disciplines. Quite often people then tends to focus more in that discipline but it’s important to focus more on your weakest discipline.
Look at each sport individually. They all uses different muscles in different ways. Where is your strengths and weaknesses? Writhe down what you need to work on in your pre-season training. It might be that swimming is your weakest discipline because you have a lack of range of motion in your shoulders or sloughing posture. By working in your pre-season on your shoulder mobility and flexibility you will improve your swimming helping with your overall motivation and performance.
When you plan your weekly training schedule you might have to add more session in your weakest discipline in order to reach your season goal.
5. Improve your diet
This is probably single most important factor that will influence your performance from day to day. What you eat the tree days leading up to the event will significantly influence your performance. There are so many questions: Do I need to use gels? And what about caffeine? Should I drink energy drinks if I use electrolytes? What’s the best breakfast to eat? The list is endless! Over the next few week I will give you advice on how you can improve your performance by designing a nutritional strategy to improve your performance. If you can’t wait and want everything now visits www.healthandwellbeingschool.co.uk and use the discount code EBRF50 to get your personalized endurance nutritional strategy in my Eat better, run faster online nutrition course.
PRESEASON SPRINT TRIATHLON TRAINING TIPS
Week 2: Pre-season Sprint Triathlon Training
You have signed up for your first sprint triathlon it sounded like a good idea but how do you fit
training in for three different disciplines around your busy lifestyle?
Over the next few weeks, it is important to build up your strength and cardiovascular fitness to get you race ready. I have written a basic Pre-season Sprint Triathlon Training programme which you can download ( ) to help you get your mind set around scheduling your training around your work and life commitments. The programme consists out of five training days and two rest days. For each discipline you will have two sessions per week the first one will focus on speed or drills where as the second session will focus on endurance. I have also included a strength training and stretching programme with videos to help you understand the training. Schedule the five days in your diary to suit your personal needs.
Remember it is important to build up gradually and not to push yourself too much too early. If you find that you are not recovering before the next session reduce the volume of each session or take an extra rest day.
Don’t play catch up?
If you have missed a session, do not try to play catch up. Adding to many sessions and not giving your body time to recover can lead to injuries and fatigue. It is best just to reschedule you week to ensure that you don’t miss too many of the same session.
How hard should you push yourself?
During the endurance workouts, you should be able to have a conversation while you train. You should not be gasping for air. For the sprint and drill sessions your intensity should be higher thus you should not be able to have a conversation and your breathing rate should be significantly higher.
Can I increase the rest if I feel too out of breath?
Yes, all programmes are just guidelines and you should adjust it to your own ability. Thus you can increase the rest periods to suit your current fitness level.
Can I push myself harder if I find the programme too easy?
Yes, if you find the programme too easy you can increase the distance on the endurance sessions or add an additional set to the speed and drill workouts.
How does food influence your performance?
10 Facts about protein for endurance athletes
How do you use gels?
Does Caffeine improve Athletic Performance?
Do endurance athletes need Electrolytes?
Race Day nutrition Tips
Best Plyometrics Exercises for Endurance Athletes
What is Plyometric Exercises?
Plyometric exercises are jumping exercises which creates maximum muscle contraction/force for a short period of time.
Why should endurance athletes do plyometric exercise?
Plyometric exercises improves power. Power is defined by combining speed and strength. For me and you this means that if you incorporate plyometrics at least once or twice per week into your routine your running economy will improve thus meaning that you will uses less energy over the same distance. Your muscles becomes more energy efficient and they will require less oxygen which will reduce fatigue levels.
Click on the link below for your FREE best plyometric workout or visit my new website www.howtorunfaster.co.uk