Tips

For 2012, we hope to help you prepare for the Top Energy Northern Crossing Multisport Challenge through the services of Brendan Erskine, coach for Next Level Customised Coaching and winner of our inaugural Northern Crossing duathlon. You can have a look at Brendan's profile at his website.

Thinking about it - you can do it!

by Brendan Erskine

Fantastic, you are thinking about doing the Northern Crossing. First of all, yes, you can do it! I really believe anyone can complete the solo multisport or duathlon Northern Crossing event. If it is early in the year and you have a little fitness, then get your entry in now - entering is a great first step in self-motivation to do an event. Even better if you tell all your family and work mates! That said, if you are seriously unfit, never cycled and reading this in March, then common sense dictates that it would be wise to get a buddy, enter a team, enjoy the experience and aim to do the solo next year.

So why am I so confident you can do it? From having trained everyday New Zealanders for the past eight years I have seen many people (including morbidly obese, cardiac rehab and disabled) achieve great things with progressive, realistic training and some self-belief.

Why choose this event?

Firstly, it's a multisport event. Multisport is a multiple discipline endurance race, normally including cycling, running and kayaking, and often has an off-road element. This is similar but different to triathlon which is always swim, cycle and run in that order. Multisport and tri are both great events and offer plenty of variety to your training. In my opinion, multisport is better than triathlon, particularly to start with. I love triathlon and do it myself but prefer multisport as it generally offers a more relaxed, family-like environment. Sure you are competing, but it often feels more like you are 'competing with' rather than against the other competitors. You will love the friendly environment that the Northern Crossing offers.

There are two distinct individual options. The main event is the true multisport race including off-road running, kayaking and cycling. There is also the supporting duathlon event without the kayak.

As I've said, multisport generally offers an 'off the beaten track' element to it. You would be right in thinking that multisport was made for New Zealand! It had it's beginnings in New Zealand sometime in the early 80s. The iconic and world renowned Speights Coast to Coast started in 1983. The Northern Crossing fits this mould beautifully, taking in the fantastic views of the Hokianga Harbour on the West Coast right across the Island and through bush clad tracks into Kerikeri. This environment and your preparation will make for a truly enjoyable experience.

The timing of this event is perfect too. Training over late summer/early autumn is ideal and a lot more enjoyable than training for events held at other times of the year, where getting out of bed early and in the dark and cold is, to be frank, not much fun!

So you have decided to do it, now what?

Well best you start training!

I offer two programs here, both with training commencing from the 1st of February. One for the Individual multisport event and the other for the duathlon option. Both suit someone with very little fitness. The programs are designed to gradually build your fitness base in the appropriate disciplines and then work on improving your pace closer to the event. Training tapers off close to the event to have you feeling your best on the day.

Multisport Training Program >>> (100KB PDF file)
Duathlon Training Program >>> (100KB PDF file)

Follow the plan if you can, but clearly you may need to modify it a little to fit your particular lifestyle.

The closer you are to 100% completion the better but don't stress too much if you miss the odd session. Also, remember to listen to your body. For example, if you wake up one morning following some hard training and stress at work and you feel tired, then lighten off in that session or simply take a rest. Without quality recovery there will be no improvement in performance!

It's important not to train too hard early in the program or to significantly exceed the volume as this can lead to illness or overuse type injuries.

Ideally, follow the plans using a heart rate monitor as a training tool. However, if you choose not to, read the following explanations of the appropriate intensities for each zone:

Recovery - Easy pace, only a little harder than walking at a reasonable pace

55-65% of HR Max

Endurance - Steady continuous pace often up to several hours, you are definitely working at this pace but should be able to comfortably hold a conversation

65-75% of HR Max

Tempo - Moderate to hard race pace for a moderate to long event, you can still talk but probably won't feel like doing so!

75-85% of HR Max

Anaerobic Threshold - Hard, normally short efforts, e.g. intervals for a short duration

85-90% of HR Max

Calculate your heart rate training zones using your tested HR Max (ideally) or calculate it using the formula: 220 minus your age. There are more accurate ways of calculating your particular training zones. However, for your first event following these basic guidelines will ensure your training is more effective than just going out and doing miles. Using a heart rate monitor is also a great way of measuring your progress. You should start to notice that your run or cycle pace starts to move up without the corresponding change in heart rate.

If you want to be more scientific in your approach, are targeting a really competitive time, trying to beat your boss, wife or husband, then you may want to contact me to chat about a program specific to you.

What gear do I need?

You don't need to go overboard here but you do want:

Finally, see if you can find a training buddy of similar ability. It is a lot more motivating to take on the longer or more intense sessions with someone else.

Good luck and enjoy your training. See you on the 7th May.

Brendan Erskine
(email: Brendan@nextlevelcoach.co.nz • cellphone: 021 657092)

Next Level