Urban Athlete - Injury Prevention Seminar

Urban Athlete - Injury Prevention Seminar

Urban Athlete are presenting a FREE running injury prevention & nutrition tips open night at Urban Athlete on September 23rd at 6:00. Come along to discover top injury prevention and nutrition tips to leading into the summer season. Free giveaways on the night so confirm your spot now! 

Getting back into swim training after a lazy winter?

If you have taken a bit of time off over the winter and were just starting to consider getting back into a routine for your swimming then one thing that I find to be really helpful as you return to the water is getting back a good ‘feel for the water’.

How can you achieve this?

By completing some swim drills while you are at the pool you can set up your technique to be more effective rather than just diving in and thrashing yourself up and down the pool.

The 10:1 Drill is one of the drills that I really like to help you feel a lot more efficient in the water. The body rotation helps develop the 'distance per stroke' in your swimming and when done correctly for many swimmers reduce the load on the shoulders as the hips now drive the rotation.

To further explain the distance per stroke aspect from my comment above look at the two pictures below.

Left: “I am just reaching up with my arm and shoulder”

Right: “I am now using my hip rotation and I am able to achieve a greater height”

Getting to the stage when Body Rotation is working effectively is possibly the easiest and most effective way to see an improvement in body position on the water. 

Watch this video with New Zealand Olympian Dylan Dunlop Barrett undertaking this drill and listen to the key point described in the video. Remember if you aren’t quite as efficient as Dylan then complete this drill using some fins to support your body position to effectively complete this drill.

Setting a sustainable training routine

Are you currently relatively active and thinking about taking on an event more seriously - this might help you to get started.By creating a simple table like the one below start by looking at your week Monday – Sunday. Firstly put in any regular sessions or training groups that you take part in and will continue to do. Then we need to create a realistic approach for the rest of the week by taking into consideration.

  1. Family commitments
  2. Work commitments
  3. Social activities
  4. Other club or sports activities
  5. General fatigue levels (physical and mental)

I usually add in commitments that can’t really be changed as well as other factors into the last column. This then gives me an understanding of what POTENTIAL time frames I have to work with for my training.

Let’s then consider how we feel at different stages during the week due to all these commitments and put in the times that we could generally achieve but also provide a small challenge to us.

Remember if this was really really easy then more people would be active regularly, so there is a level of sacrifice and physical challenge that a training routine requires.

Example of possible training times for a M-F working person




Other commitments/Factors



Start week ready to win...


Weekly swim event

Weekly swim event in the early evening


30-45min Recovery session - Lunch Time

Work late Wednesday – usually physically a bit tied from Beach Series




Usually tied today



PM after work social – generally won’t do anything after work


75min exercise

Kids Sport could do up to 75min before or after



Flexible around family commitments have up 90min

You have now created a general indication of times that you could do some training to support your preparation before and during the season for the State Beach Series.  You don’t have to use all the time, for example if you were currently doing  two or three training sessions per week, then rather than aiming for four, why don’t you aim to successfully achieve three sessions per week for 2-3 weeks then add in a BONUS session each week where you might complete it on a good week. This is much better psychologically than aiming for four sessions and only ever achieving three.

Set yourself up to win, don’t over commit, be realistic.

Need some motivation then you’ll love this video, it definitely made me wake up and get out of bed on Monday morning for my swim.

Good luck with your training.

NZ Duathlon Nationals 2013

Boost Coaching Team achieves great results at New Zealand Duathlon Nationals. Tanya Sharp, Mike Roigard, Louise Shrimpton and Kevin Allen & Matt Merrick NZ Age Group Duathlon Champions. Ricky Simonsen 2nd place, Arien Hieklema and Nick Wrigley 4th places. Awesome work team!

Hill climbing for cyclists

When it comes to the Tour de France or any hilly stage race, the results will be determined by the mountain stages and the time trials. Today, we'll focus on climbing. With the 100th Tour de France fast approaching we turned one of Joe Friel's classic articles, "Climbing Like a Tour Rider", into a slideshow tutorial. 

Watch it below or on Slideshare, and get schooled in the art of climbing.


- See more at: