Sometimes in the Trails, it can be a punch in the face.

BEVE WITH BENN - EP16 - https://open.spotify.com/episode/0wqHIqsFAlGnHiQYwKfcfs?si=ef718af8a98f4404

Well its the end of another week..... sometimes things just don't go our way. But we get up and do what we do best and adapt, change , adjust and move forward the best we can.

A few little tumbles out training for a few of the guys in their buiild to some events. Unfortunitily this comes with trail running and it just takes one moment to unrail our run on the trail, a second of loosing focus, and down we go. Happens to the best of us. I wish those all the best and speedy recovery. It tougher mentally to have to stop doing what you enjoy and or miss out on being with the likfe minded people. Its tough to have to step back. but its only temperary. A new focus on getting better and recovering, rehabing your injuryies the best you can to get back on your feet and out on the trails.

Remember to just focus on what you can do, get into the gym, focus on the exercises that you may have neglected while running to help you come back better. Do some Yoga, Pilates, Cycle, swim, any other cross training. Work on other aspects in your life to fill in any spare / extra time you may have to keep busy and focused. be around the same people to be connected as well and not isolate yourself. It may be switching off the socials a little if that helps, but you can also use that for motivation as well.

Don't worry about losing fitness, muscles have memory and it will come back, try and keep the system going as much as you can and get the heart rate up in other ways to get those spikes and endorphins flowing in the system.

Intro Song - Punch in the Face - Frenzal Rhomb
Beer of choice? Asaka Project - Heat Wave Tropical IPA
Training Talks
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Upcoming Races -
Running Experiences (Mount Royal + Barrington Tops
Socials
Coaches Corner - Best way to use running poles.
Athletes Questions - How much do poles reduce the loading on the legs and mistakes made in ultra running races
5 QF’s with Benn (Bobby Perry)

UPCOMING SESSIONS

Next weeks Sessions
Refer Training Peaks
UTMB - Sunday Sessions - Mt Faulk Rd Repeats

RACE RESULTS

1:41 - Half Marathon Bay 2 Bay - Mel Ralph and Mark Hoult
6:23 - Ecco Trail Sweden - Tom Barton

RACING CALENDAR

Lakes 100
Brisbane Trail Ultra
The Guzzler Ultra
Elephant Trail Race
UTMB

RUNNING EXPERIENCES

Mt Royal - Sunday 2nd July
Barrington Top - Sunday 16th July
CHECK TRAINING PEAKS

SOCIALS

Sunday Runs - All welcome (Mt Faulk Rd + Honeycomb Caves Loop)
UTMB Training Sessions

COACHES CORNER - Best way to use Running Poles

Running poles,, can be a valuable tool for your performance and efficiency in various trail running and ultra events. Here's the best way to use running poles effectively:

1. Choose the right poles: Select running poles that are lightweight, adjustable, and designed specifically for running. Look for collapsible poles that can be easily stowed away when not in use.

2. Proper pole length: Adjust the pole length according to your height and the terrain you'll be running on. As a general guideline, the pole should be set at a length where your elbow forms a 90-degree angle when you hold the pole and place it on the ground.

3. Proper grip and strap usage: Hold the poles with a relaxed grip, allowing your hands to move naturally. Make sure the straps are adjusted to secure the poles to your wrists, so you don't have to grip them too tightly. The straps should support your wrists and transfer the load to your arms and shoulders. You can also use gloves, bike gloves can be useful in these cases.

4. Uphill assistance: When tackling steep uphill sections, plant the poles slightly ahead of your body and push off with your arms to help propel yourself forward. This can provide additional stability, distribute the workload to your upper body, and reduce fatigue in your legs.

5. Downhill control: On downhill sections, adjust the length of your poles to be slightly shorter. Plant the poles slightly behind your body, allowing them to absorb some of the impact and provide stability. Use your poles as a brake and support as you descend, helping to maintain balance and control your speed.

6. Efficient arm swing: Coordinate your pole usage with your arm swing and leg stride to maintain a fluid and efficient running motion. Aim for a natural rhythm and avoid overextending your arm swing or excessively leaning on the poles, as this can waste energy.

7. Adapt to terrain and conditions: Adjust your pole usage based on the terrain and conditions you encounter during your run. In technical or uneven terrain, you may need to adjust your pole placement and timing to ensure stability and balance. In soft or muddy terrain, you may need to slightly angle the poles to gain traction.

8. Practice and train with poles: To get comfortable with running poles, practice using them during your training runs. Start with shorter runs and gradually increase your usage as you become more accustomed to them. Experiment with different techniques and find what works best for you.

9. Carry and store poles properly: When you don't need to use the poles, collapse them and store them securely using the straps on your running pack or running belt. A quiver can also be useful.

10. Consider race regulations: If you're planning to use running poles in a race, ensure they are allowed according to the event's rules and regulations. Familiarize yourself with any specific guidelines regarding pole length, usage, and storage.

It may take some time to develop your technique and find the right balance with running poles. Practice regularly, experiment with different techniques, and adapt them to your specific needs and preferences.

When using running poles effectively, they can significantly reduce the loading and strain on your legs, especially during uphill sections and descents. The actual reduction in leg loading can vary depending on factors such as your running form, terrain, and individual biomechanics. However, running poles can typically provide the following benefits:

1. Uphill assistance: When ascending steep climbs, running poles allow you to engage your upper body muscles, particularly the arms, shoulders, and core. By pushing off with the poles and distributing some of the workload to your upper body, you can lighten the load on your legs and reduce fatigue.

2. Reduced impact on descents: When running downhill, poles can act as a brake and provide stability, reducing the impact on your leg joints. By absorbing some of the shock and supporting your body weight, they can help reduce strain on your knees and quads.

3. Enhanced balance and stability: The use of running poles can improve your balance and stability, especially on uneven or technical terrain. They provide additional points of contact with the ground, offering support and stability, thereby reducing the risk of slips, trips, and falls.

4. Muscular engagement and endurance: Running poles introduced into your training and racing can help distribute the workload across your entire body, engaging different muscle groups. This can delay muscle fatigue in your legs, allowing you to maintain a more consistent pace over longer distances.

5. While running poles can help reduce leg loading, they don't eliminate it entirely. Your legs will still be actively engaged in running, and the level of loading reduction will depend on how effectively you use the poles, your technique, and the specific demands of the terrain.

To maximize the benefits of running poles and minimize leg loading, Its important to practice using them during your training runs. Add them into your workouts, experiment with different techniques, and focus on maintaining a fluid and efficient running motion. With practice and experience, you'll develop a better understanding of how running poles can support and complement your running style, reducing leg strain and enhancing your overall performance.

ATHLETES QUESTIONS

What are the most common mistakes that runners make when training for or racing in ultra trail events? How can I avoid these mistakes?

When training for or racing in ultra events, runners often make several common mistakes. Being aware of these errors and taking steps to avoid them can greatly enhance your performance and overall experience.

Here are some of the most common mistakes and tips to avoid them:

Training volume: Underestimating the mileage and time commitment required for ultra events is a common mistake. Gradually increase your training volume over time, planning long runs, back-to-back runs, and specific training on different surfaces or terrain to prepare your body for the demands of the race.
Neglecting strength and or cross-training: Many runners focus solely on running without incorporating strength training and cross-training activities. This can lead to muscle imbalances, increased risk of injury, and reduced performance. Include strength exercises, such as squats, lunges, and core workouts, to build overall strength and stability. Cross-training activities like cycling, swimming, or yoga can also provide excellent benefits.
Ignoring rest and recovery: Overtraining and inadequate recovery can result in fatigue, burnout, and increased risk of injuries. Allow for proper rest days in your training schedule and incorporate recovery techniques such as foam rolling, stretching, and getting enough sleep. Listen to your body and modify your training if you're feeling tired, fatigued or experiencing consistent muscle pain.
Nutrition and hydration: Not having proper nutrition and hydration during training and races can lead to energy depletion, muscle cramps, and GI distress. Develop a fueling plan that includes a balanced diet, hydration, and nutrition strategies that can be easier digested while running. Practice this plan during training to ensure it works well for you before race day.
Lack of specificity in training: Ultras often involve challenging terrain and elevation changes. Neglecting to train specifically for these conditions can be a significant mistake. Incorporate trail runs, hill repeats, and downhill training to prepare your body and mind for the race's demands.
Poor pacing strategy: Starting too fast or failing to adjust pacing according to the course and conditions is a common mistake in ultra events. Develop a pacing strategy based on the race profile and stick to it. Be mindful of conserving energy in the early stages to avoid burnout later on.
Race planning: Failing to plan logistics, equipment needs, and crew support (if applicable) can lead to stress and difficulties during the race. Create a detailed race day plan that includes logistics, gear checklist, aid station strategy, and contingency plans for unexpected situations.
Mental unpreparedness: Ultra events are mentally challenging due to their length and the physical demands. Developing mental toughness and adopting positive mental strategies is crucial. Practice visualization, positive self-talk, and break the race into manageable segments or checkpoints to stay focused and motivated.
Lack of race-specific training: Neglecting to simulate race conditions during training can lead to surprises and difficulties during the actual event. Incorporate race-specific training by running on similar terrain, testing your gear and nutrition strategies, and practicing night running if applicable.
Not adjusting to changing conditions: Ultra events often involve unpredictable weather, varying trail conditions, and unexpected challenges. Adapt and adjust your strategy during the race. Stay flexible, be prepared for changing conditions, and have a backup plan.

By being aware of these common mistakes and taking proactive steps to avoid them, you can maximize your training and race-day performance. Remember to stay consistent, be patient with your progress, and enjoy the journey as you prepare for these challenges.

Next week - post questions in Messenger or FB page

5 QF’s WITH BENN (quick facts) Bobby Perry

Favourite Race Experience? was the first Ultra trail at Katoomba, just the terrain the vibe, and the set-up, plus I ran well.

Race you want to do? any of the utmb races in France.

Best Learning and Running / Training Tip? is don't always run hard, forget what it looks like on Strava, look after yourself and turn it on when it counts

Favourite Session of the Week? Is Sunday SNL run as I love the crew and going to different locations

Fun Fact / Something about you? for me I have a sock and sunglasses fetish. Something about me is I love to help and motivate friends as it motivates me.

Thank you for an awesome week. Rest up and recovery for those that had a few tumbles last week. You will be back in no time.

OUTRO SONG - Mumford & Sons - Little Lion Man
Thanks for joining me @ Beve with Benn
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Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline