DILLON DOES COAST T0 KOSCI

BEVE WITH BENN - EP40 - https://open.spotify.com/episode/6XMsbpoXUHpMgbNJ8QGXXt?si=c3bcad0d8a474061

Interview with Dillon and the Crew - https://open.spotify.com/episode/4Ys4swGBLFUi57foa5snl6?si=459a1f3fadef49c3

A special moment shared off an incredible achievement by Dillon Rinn

So proud of his perforamance @coasttokosci 4th place !! On his first attempt and newbie to the ultra running scene !!

Sharing the experience of crewing with @brett.bancroft who was also amazing and stepping up for the long journey.

Like a F1 pit crew, working in sync together over the 30 hrs. sharing the pacing and driving… handing off food and @perskindol_au to flush his legs, changing Dillons shoes multiple times 🙏 To prevent and issues popping up late in the race !!

We witnessed a man dig deep, wanting to stop and walk to rest but we motivated him and pushed him to his limits…. Pain is temporary, push through the pain now and it will disappear tomorrow was a few quotes. But I think he may still feel the pain 😂

Congratulations to all the races @coasttokosci 2023, lots of obstacles to hurdle, floods, trees falling, landslides, water crossings and hail stores all made it more and more difficult to juggle…

Stoked to see lots of the ultra running finest out racing and crewing !!

Intro Song - Porcelain - Moby
Welcome to Beve with Benn Episode 40
Beer of choice? Jindabyne Brewery - Hefe Veiss Bier (German Mountain Style)
What happened last week and what's up this week

Segments

Training Talks
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - COAST 2 KOSCI
Upcoming Races - Ultra Trai Kosci
Running Experiences (Glenrock - Loop)
Socials - 3 Day Bender in the Blue Mountains
Coaches Corner - Salt for Runners
Athletes Questions - Training Zones / Watches
QF’s with Benn - Matt Webb
Outro Song - Praise You - Fat Boy Slim

WELCOME - NEW ATHLETES

Katherine De Rocquigny

TRAINING TALK

Last week's training sessions (Strava)
Strava Leaderboard
Training Peaks - SNL Group

UPCOMING SESSIONS

Next week's Sessions
Refer Training Peaks
Sunday Long Run - Heaton Reps

RACE RESULTS

COAST TO KOSCI

Dillon Rinn - 30:40:00

MALE

1st - David Vroom - 28:09:00

2nd - Mark Avery - 28:53:00

3rd - Matt Pilley - 29:22:00

4th - Dillon Rinn - 30:40:00

5th - Tim Woods - 31:03:00

FEMALE1st - Margie Hadley - 32:26:00

2nd - Jalna Clair - 29:38:00

VALENCIA MARATHON

Aussie ladies

Gen Gregson - 2:23:08

Izzy Batt-Doyle - 2:23:27

Lisa Weightman - 2:24:18 (PB - 2:23:15)

Elouise Wellings - 2:25:47

Sinad Diver - 2:21:34 (AUSSIE RECORD)

Men - Tom Do Canto - 2:11:51

FUKUOKA MARATHON

Brett Robinson - 2:08:29 (PB 2:07:51) - AUSSIE RECORD

Ed Goddard - 2:19:55

Matt Fox - 2:22:20

Brad Kahlefeldt - 2:24:51

RACING CALENDAR

7/12 Ultra Trail Kosci

2024

17-18/2 Tarawera Ultra Marathon
24/2 Snowy Mountains Ultra
3/3 Runfest Port Macquarie
9/3 Six Foot Track
15/3 Australia Alpine Ascent
22-24/3 SNL Blue Mountains Bender
22-24/3 Buffalo Stampede
23/3 Noosa Ultra Trail
6/4 Jabulani Challenge
7/4 Canberra Marathon
7/4 Mt Solitary Ultra
7/4 Hill 2 Harbour
21/4 Newy Marathon
16-18/5 UltraTrail Australia

ATHLETE INTERVIEW - Dillon Rinn

ATHLETE INTERVIEW - Dillon Rinn - COAST 2 KOSCI.

What shoes did you wear?

Well due to some serious wet weather and many river crossing, there were quite a few shoe changes throughout the race. I started out on the beach which would lead into a few kms of wet trail, so I opted for my hola mafate’s, before alternating between a couple pairs of Saucony’s later on

What went well?

I think the whole event as a whole went quite well, and everything that was in our control was executed great. The crewing was exceptional and I had absolute faith and trust in both Benn and Brett and there was never a moment that I wasn’t grateful to have them there as they made me work for every inch. Leaving no stone left unturned, and of course when we all go through a race we want to finish it knowing that there was absolutely nothing more to give and thankfully they got me to the finish line feeling just that

What didn't work or went bad?

If I had to list something that didn’t go to plan, it would be the injuries picked up along the way. I knew going into the race it would be 30 or so hours of constant hard surface running, which of course meant that my ankles, knees and hips would most likely take a toll on me. Of course my ankles became quite a problem during the back half of the run. Making it quite difficult having to keep the pressure on and continuing to run

How did you overcome the challenge?

Unfortunately there was nothing I could really do during the run to dull or elevate the pain as it became worse the longer I ran, but my support crew knew why I was there, what I wanted out of the run, and I myself knew what I wanted to finish the race and walk away with, and that was the belief of knowing I belong there, that I can run a solid race regardless of the obstacles and that for my first ever C2K I could post a respectable time amongst some of Australia’s elite runners that have ran the race past, present and future

What was the best part of the event?

The best part without a doubt was being able to have my crew beside me the whole way through. Whether that was them driving or running with me. We had some pretty incredible experiences, created some lifetime memories, shared a tonne of laughs and made the whole journey extremely wholesome and comfortable as it could be. I couldn’t have asked for more. What they were able to give me out there is beyond anything I could have ever got alone

Did you celebrate?

I wish I could have, but unfortunately I was in no position to celebrate as I was a crawling mess. It turns out not only did I need my crew for the 30hrs out on course, but their job wasn’t over in assisting me for another 24hrs. Helping me on a few occasions move from one spot to another

What’s next, and will you go back in 2024?

What’s next will be the build of a lifetime for the return of C2K 2024 as I work on strengthening my body, raising my fitness and endurance to fight for that top spot on the podium. I know if I put in the work, dedication and don’t slack off for a second over the next 12 months, that I can definitely be in the conversation

RUNNING EXPERIENCES

Blue Mountains - 22nd March 2024 !!! (8 weeks from event)
TRAINING PEAKS

SOCIALS

Sunday Runs - All welcome (Glenrock Loop)
Sunday Runs - Heaton Gap Loop

COACHES CORNER - SALT FOR RUNNERS

Sodium and salts play a crucial role in maintaining the balance of fluids in your body, and for runners, proper hydration and electrolyte balance are essential for optimal performance. Here's why sodium is important, what happens if you don't replenish, and the best ways to replenish:

Importance of Sodium and Salts for Runners:

Electrolyte Balance: Sodium is one of the key electrolytes, along with potassium, calcium, and magnesium.
Electrolytes help conduct electrical impulses in your body, facilitating muscle contractions, nerve signals, and fluid balance.
Fluid Balance: Sodium helps regulate fluid balance by influencing water movement across cell membranes.
Maintaining proper fluid balance is critical for preventing dehydration or overhydration (hyponatremia).
Sweat Loss: When you run, especially in hot conditions, you lose sodium through sweat.
Sodium is a major component of sweat, and its loss needs to be replenished to avoid dehydration and maintain electrolyte balance.

Consequences of Inadequate Sodium Replenishment:

Hyponatremia: Inadequate sodium replenishment, combined with excessive fluid intake, can lead to hyponatremia.
This condition occurs when there's a low concentration of sodium in the blood, and it can result in symptoms like nausea, confusion, seizures, and, in severe cases, coma or death.
Dehydration: Sodium is essential for retaining water in the body. Without sufficient sodium, the body may struggle to retain water, leading to dehydration.
Muscle Cramps: Electrolyte imbalances, including low sodium levels, can contribute to muscle cramps. Runners may experience cramping if they lose significant amounts of sodium through sweat and fail to replenish it.

Best Ways to Replenish Sodium:

Hydration with Electrolytes: Consume fluids that contain electrolytes, especially sodium. Sports drinks, electrolyte tablets, or electrolyte-enhanced water can help replenish sodium lost through sweat.
Balanced Diet: Include sodium-rich foods in your diet, such as pickles, olives, cheese, and certain processed foods.
While a balanced diet can contribute to sodium intake, it's essential not to rely solely on food for sodium replenishment, especially during prolonged or intense exercise.
Salt Capsules or Tablets: Some runners use salt capsules or tablets to ensure they get a controlled and consistent amount of sodium during their runs. These can be particularly useful in longer races or in situations where it's challenging to consume food or beverages.
Pre-race and Post-race Nutrition: Consume a meal or snack containing sodium before and after your run. This can help preemptively address sodium loss and support recovery.
Pay Attention to Sweat Rate: Individuals vary in their sweat rates and sodium concentrations in sweat. Pay attention to your own needs and adjust your sodium replenishment accordingly.
Listen to Your Body: If you experience signs of dehydration, such as extreme thirst, dark urine, dizziness, or muscle cramps, address your sodium and fluid intake promptly.

Remember that while sodium is crucial, it's equally important not to overconsume it, as excessive sodium intake can have adverse health effects. Balance is key, and individual needs can vary, so paying attention to your body's signals and adjusting your sodium intake based on your activity level, climate, and sweat rate is essential for maintaining optimal performance and health. If you have specific health concerns or conditions, it's advisable to consult with a healthcare professional or a sports nutritionist for personalized guidance.

ATHLETES QUESTIONS - TRAINING ZONES ON MY WATCH

metric provided by Garmin known as "Training Status" or a similar feature. Garmin devices often offer insights into your training load, aerobic and anaerobic training effects, and overall training status. The "aerobic shortage" you mentioned may be related to your aerobic training load.

Here's a brief explanation:

Aerobic Training Load: This is an estimate of the overall impact of your recent training on your aerobic fitness. It takes into account the duration and intensity of your workouts. Garmin devices typically use Training Load, expressed in terms of
Training Load (TL) and Training Load Focus (TFL), to provide insights into the aerobic and anaerobic contributions to your overall training.
Aerobic Shortage: Garmin's Training Status might display messages related to your aerobic fitness, such as "Low Aerobic Fitness" or "Detraining Effect." These messages are meant to give you an idea of how well your recent training is supporting your aerobic capacity.
If you see "Low Aerobic Fitness," it suggests that your recent training load might not be enough to maintain or improve your aerobic fitness level.
"Detraining Effect" indicates that your recent training has been insufficient, and you may be experiencing a decline in aerobic fitness.

What to Do:

Adjust Your Training: If you consistently receive messages about low aerobic fitness or detraining, consider adjusting your training plan. Increase the volume or intensity of your workouts gradually.
Include Varied Workouts: Make sure your training includes a mix of easy runs, long runs, and workouts at different intensities. This variety helps stimulate different energy systems and contributes to overall fitness.
Rest and Recovery: Adequate recovery is crucial. Ensure you're allowing your body enough time to recover between harder workouts to avoid excessive fatigue.
Consistency is Key: Consistency in your training is important. Regular, steady training is often more beneficial than occasional intense workouts followed by extended periods of inactivity.
Monitor Progress: Use the data provided by your Garmin device to monitor your progress over time. If you see improvements in your aerobic training load and overall fitness, you're on the right track.

If you have access to additional metrics or specific details from your Garmin device, it might be helpful to review those as well. Consulting with a coach, sports scientist, or fitness professional can provide personalized insights into your training and help you make adjustments based on your individual goals and needs.

Garmin uses a metric called Training Load to determine your Training Stress Score (TSS), which provides insights into the overall impact of your workouts on your body. Training Load is calculated based on the intensity and duration of your training sessions, and it's used in conjunction with your individual fitness level to provide meaningful information about your training stress.

Here's a general overview of how Garmin determines Training Stress Scores:

Heart Rate or Power Data:
Garmin devices typically use heart rate or power data (if you have a compatible power meter) during your workouts to quantify the intensity of your exercise.
Heart rate-based Training Load uses the Training Effect metric, which is a measure of how your workout contributes to your aerobic and anaerobic fitness.
Training Effect:
Training Effect is a numerical value assigned to each workout based on its impact on your fitness. For example, an easy run might have a lower Training Effect, while a high-intensity interval workout could have a higher Training Effect.
Training Effect is categorized into two main zones: aerobic (endurance) and anaerobic (high-intensity efforts). The combination of these two effects contributes to your overall Training Load.
Training Load Calculation:
Garmin calculates your Training Load by considering the Training Effect of each workout over the past seven days.
The calculation takes into account both aerobic and anaerobic Training Effects, providing a comprehensive view of how your recent training is affecting your fitness.
Training Stress Score (TSS):
The Training Stress Score (TSS) is a single numerical value that represents the overall training stress of a workout or the cumulative stress over a set period (e.g., a week).
TSS is calculated using a complex formula that considers the duration and intensity of each workout, with more weight given to higher-intensity efforts.
Individual Fitness Level:
Garmin factors in your individual fitness level when calculating the impact of your workouts. This helps personalize the Training Load and Training Stress Score to your current fitness and training history.
Recovery Time:
Garmin devices may also provide an estimate of your recovery time based on your Training Load. This information helps you understand when your body might need more recovery before engaging in another intense workout.

Remember that these metrics are most effective when used consistently over time. The Training Stress Score and associated metrics are valuable tools for monitoring your training, preventing overtraining, and optimizing your fitness gains. However, individual responses to training can vary, so it's essential to interpret these metrics in the context of your overall training plan and personal goals.

QF’s WITH BENN (quick facts) Matt Webb

Favourite Race Experience? Tie between finishing UTA 50 in 2022 and finishing Gold Coast Marathon with my awesome wife back in 2019

Favourite race distance? Road Half Marathons & 22k Trail races.

Race you want to do? Short Term – Going sub 3:30 for road marathon, Long Term – 100k once I can get a bit more time to train!!

Best Learning and Running / Training Tip? Embrace your leadup training to any race. It’ll all be worth it once you get to the start line

Favourite Running Shoes? Gone back to On Running with the new Cloudsurfers and really loving them. Trail is a mix between older Salomons and my current Saucony Xodus Ultras

Favourite Session of the Week? Loving the Tues Lambton Run Club tempo/interval sessions. Awesome crew to run with and can see progress after my first month.

Holiday Destination you want to travel to? Would love to go back to Europe with the family & also looking forward to travelling around Australia in a van in the future.

Fun Fact / Something about you? I work as a Defence Contractor. In my previous role, I travelled to Afghanistan, Iraq, Solomon Islands & UAE multiple times to manage the WIFI welfare network in all overseas Defence Establishments which enable soldiers to connect with family and friends back home in Australia. Very rewarding but glad that I’m now home with my wonderful wife and three kids