Part 1 – Katee as a Business Woman

In a three part series Coach Katee, gives us some insight as well her thoughts and feelings on being Katee – The Business Woman, The Coach and Athlete.

You may have previously also read Coach Sarah’s blog on “ A Day in the Life of a Coach”… if not, you can read it here.

Part 1  focuses on Katee as a Business Woman, let’s get into it!

  • As we know, you are not just a ‘Coach’ you are also the Director of Holistic Endurance, alongside your team of Coach Sarah and myself (Jackie). So, how do you manage and allocate time to all the business practices required to run a successful business. Ie: Business modelling, marketing, industry presence, finances, future projections and so on. Do you do this “back office” planning and processes weekly, monthly or quarterly?

It’s been an interesting evolution really. Like most coaches, this coaching thing started as a side gig for the love, so it wasn’t a huge part of my week. As the years have gone by, I now find myself as a full time Triathlon and Endurance coach – Which I’m now learning is quite rare. And as a it has grown into my full time gig (I really can’t call it a job!) it is also a thriving business. Which means my tasks each week go beyond the regular programming and communications with my athletes. And the great thing about coach life is each week is VERY different.

The greatest proportion of my week is dedicated to program writing on Training Peaks in conjunction to reviewing my athletes session notes, session data and performance management chart . I block out time on a Monday to review athletes sessions from the weekend – more so for those within 12 weeks of a key race or going through a rehab process. Then Thursday’s and Fridays are my dedicated Program writing, data analysis and athlete communications day. Between that, I will also be responding to athlete emails and texts that come up during the week – there is no structure to this as it really just has to occur as needed.

I also conduct wellness consultations, 1:1 Strength & conditioning sessions and 1:1 Swim, bike or run technique sessions, which I really enjoy as part of my week, so there is some time allocated to these consults and follow up notes.

Beyond that, I would complete a bunch of business related tasks such as:

  • Monthly finance reports and day to day finance such as invoicing
  • Marketing plans and social media planning
  • Content development for our athletes
  • Research and reading for professional development ( I LOVE to ‘save’ feature in Facebook – this way I am able to “chunk” my research time to review those saved articles all at once rather than mindlessly scroll through Facebook)
  • Website editing
  • Training camp and event planning
  • Meetings with super Coach Sarah Grove and our legendary admin super star Jackie.

Time for these tasks is mapped out on a monthly basis to ensure efficiency, as I believe in task grouping. For example, I am better off being in a finance head space for 4 hours per month than I am for 30min per week. I get a lot more done, more effectively.

In summary, without my weekly structure and planning, I would go mad and be incredibly inefficient. My planning and flow ensures I am productive with my time – allowing more time to chill my main man, our dogs, sleep in and enjoy the beach.

  • And what are some of the other not so regular things you do as a coach and business owner?

This is very dependent on the time of season, or what phase majority of my athletes are in. Currently we are completing annual season reviews and goal setting with each of our athletes, so more time has been directed in this area.

When we are prepping for a Training camp- about 4-6 weeks prior our time is largely directed to ensuring the success of our camp for us and our athletes.  This happens 1-2 twice per year.

I also present at seminars on the topic of hormones and performance, which I LOVE. Who knew I would love presenting – because I didn’t! In prep for a seminar I would spend my normal research or content development hours on developing and preparing for this.

Then there are pathology tests and supplement prescriptions. This is a big part of our philosophy at Holistic Endurance to ensure the health and wellbeing of our athletes. So on occasion I will spend time analysing pathology results and consulting our athletes on their next steps.  We also work very closely with The Natural Nutritionist  – so each fortnight I allocate time to update the team at TNN for anything they need to know about our athletes health, nutrition and training. 

  • How do you manage working from a home office?

I personally love it, but I can see how it wouldn’t work for everyone. It’s taken practise but I now take a concerted effort to not go into my office or sit at computer during “personal time” and at the end of the day I do a proper “log off” – this involves small tasks that help make the mental distinction of work and home life. This helps my brain turn off from business mode (easier said than done). To log off here are some of the steps I take:

  • I close down all the open tabs on my web browser – If I need them – they get saved to my “reading list”
  • I plan my next day – ensuring I have flagged key emails that need to be addressed first thing
  • I update the to do list, so I know where I’m at for the next day. This goes a long way towards starting the next day efficiently.
  • I TURN OFF my computer – just like my brain. It deserves a break.
  • I leave my phone in my office
  • I tidy up my desk and sort out anything I might want or need for the next day. Ie: I love having candles and or a diffuser going during my work day.
  • Then it’s important to have a “break up” activity. Whether it’s playing with dogs, going for a walk, or training. The simple act of leaving the house, then coming back in later on – without going to the office – is a way to switch off the business brain.

I don’t want my coaching life to have a short time span. So I feel it’s important to set up systems and boundaries that align with the intent to be running a coaching business long term, avoiding the all too common entrepreneurial or coach burn out.

  • Do coaches have to deal with conflict from outside Holistic Endurance? Ie: from coaches of other clubs who do things differently. If so, how do you deal with this?

Interesting question! My first reaction is no, because it’s certainly not direct conflict. But if I look deeper there is an element of coach / club competition that can contribute to ‘friction’ or as a competitive driver.

In the early days, my frustration with people who bashed or disapproved the ‘holistic’ approach was certainly an issue. Over time I have come to accept that I cannot help everyone, not everyone wants my help and my approach won’t work for everyone. I am very confident in our approach and the immense results we have achieved with athletes over the last few years – it goes beyond podiums and PB’s – and these athlete results make it very easy to drown out the nay-sayers and stay on our path, with an open mind of course. The other element helping shift the attitude of many in the endurance community is the vast stories that are coming to light, regarding burn out, hormone imbalance, infertility, injury, over training and so on. I am gradually noticing a shift towards people wanting to understand the holistic approach to training and performance as opposed to thinking it’s a bit “fluffy”. Some notable athletes that come to mind are Emma Snowsil (Frodeno), Stef Hanson (WITSUP) and Pete Jacobs .

In regards to the direct, blatant put downs. Well, again, overtime I get better at dealing with this. But it’s not easy at all. Yoga is my friend in these times 😉

  • How do you make time for yourself and where do you draw the line of putting others before you?

I LOVE my morning and evening times, so this is a big part of my me-time. As I alluded too before – I’m pretty dang organised. But the thing with loving what you do as a business owner is that it is VERY easy to over indulge in “work hours” and give too much of yourself. I’ve learnt this the hard way many times in my life. So this time around, I have been very savvy and realist in my commitments to my business, my athletes and everything outside of that. I say NO more often, I commit less. This has taken time to learn what is too much to have on my plate.

I have a very holistic view when it comes to business – life balance (sounds obvious right) but honestly it would be SO easy to over work myself doing 50-60 hours, cram in training and a semi-resemblance of a social / personal life. But that wouldn’t last (been there, done that).

Ie: If I plan out my week ahead and I can’t see gaps for “personal time” during the day or even a lunch break I know I’m in trouble, because things will always pop up. With this in mind – I keep lots of blank / white space on my calendar for the things that crop up along the way. And if they don’t? well it’s bonus time where I can choose to do some professional development reading or simply chill in the sunshine.

I love waking up without an alarm majority of the week. It allows me to listen to my body & recovery needs. Obviously this isn’t always possible, but it’s my default where I can. This sets the tone for a chilled morning, I hang with the dogs, test my HRV, go for walk and grab an almond latte from the best in the business – Store15 . After that I’ll usually complete my training, but if I’m on a tighter schedule for the morning, I do this first thing and take the dogs as part of my recovery. If number one husband hasn’t been on night shift – he joins me for all the above!

Supportive dude & #1 husband

Podcasts, dog walks and the ocean = happiness.

So my ‘work’ day gets started generally from 8 – 9am and I aim to finish by 5-6pm – at least off the computer. This means my mornings and evenings are for me and my man, and provide that balance. My downfall? Lunch time. I get engrossed in my work or chatting to an athlete and this is the first ball that I drop, time for myself to eat mindfully. Sometimes being fat adapted can work against me here. A work in progress.

  • Holistic Endurance provides a lot of educational material in the form of articles/blogs/webinars to their athletes / general public; how important is this to you and why?

In essence, this is what what makes me, me and our mission, our mission. There are a plethora of coaches, training groups and resources out there. I don’t need to replicate what others are doing, I strive to understanding the gaps of knowledge for both coaches and athletes and spread key messages that work towards athlete longevity, health, happiness, and performance. It’s the thirst for knowledge and spreading that knowledge that drives me day to day, month to month, and towards my greater vision for the long term.

  • What are the worst/best things about being a coach and/or business owner?

As I write this, I’m coming off the high of athletes racing on the weekend – The completion of events or challenges, goal achievement and race performance success is defiantly the greatest highlight of being a coach. Although I must admit that the DURING is also tough! If I’m tracking an athlete from afar or I’m at a race spectating, my mind morphs into a very protective “mother figure”, worrying about if they have had enough nutrition, hydration or are pacing correctly! I have to implore independence on their part, I have done everything I can do to support and educate my athletes to make good choices – it’s up to them come race day.

Race day “mother mode”

Further to that, the results we get with athletes go beyond their times, paces and podiums. We guide them towards life balance, health, wellness and vitality. Seeing an athlete FEEL better and live a HAPPIER life provides a huge level of satisfaction. As a result, I find we naturally gravitate away from shouting results from the roof top, our athletes know how their health, mindset and performance has changed for the better and that’s what matters to us.

And I can’t not mention data analysis. It really is a favourite part of my role as a coach. Planning an annual training plan, crunching the numbers, setting goals, testing and setting athlete training zones – this definitely puts a fire in my belly.

The worst parts… Like athletes, as coaches, we feel the ups and downs that training and racing brings – the challenges are really a right of passage in my eyes. So I can find it challenging when an athlete is feeling low, disappointed or frustrated, because I feel it too! And at the same time I might be feeling pure excitement and exhilaration for another athlete in the same moment. It’s an interesting experience.

The other thing that I find difficult as a coach, not just with my own athletes, but any athlete in the endurance community – is watching them experience health or performance troubles that can be EASILY avoided with a shift in focus, perspective or approach. I feel very passionate about athletes being fit AND healthy, not fit, yet unhealthy . But it’s similar to if my Mum told me to do something, I would feel resistant and likely not take it on board – even if it is a good and worthy task / solution. This is common in coaching too – I cannot simply tell an athlete what they are doing wrong or what they should be doing, because they might not be ready to hear it and I find when an athlete is empowered towards finding a solution themselves – it creates an epiphany and a higher likelihood of long term change. So sometimes I see athletes getting in their own way, and I have to wait patiently while I guide them towards solutions – this can be tough, but it’s about them. Not me.

  • In summary, it sounds like you approach business the way you approach training and programs for your athletes – with an all and well rounded approach – holistically. What is your advise to future and aspiring coaches who want to go into business?

Know your WHY. Much like when you enter a key race that has meaning and significance for you, a business goal, mission and a values need to be tied to strong sense of WHY. Because life as a business owner can get rough at times. Without a strong sense of purpose or WHY it can be easy to loose sight of your goals, vision and general business mojo. This then leads to less satisfaction or a jump in careers/jobs. I discussed this more in-depth during an interview with Training Peaks, “How to Assess Your Coaching Values to Get the Most Out of Your Athletes”. Check that out here.

And that concludes part 1 of the series … Next week we get more on Katee as a Coach.

 

Healthy Happy Mum to be

We have the absolute pleasure in coaching this young lady and could not be more proud of how she has embraced our training principles and philosophy. She smashed her first half ironman last year, nailing it to a tee. And now she is set to be a mum to be March!

Throughout her pregnancy she has continued to swim, bike, run, listening to her body as well as her coach and medical team and is looking and feeling amazing at 33weeks! She recently joined us for an open water swim, showing us all how staying healthy can be achieved during pregnancy.

 

 

Dayna shares some of her pregnancy progress with us:

“So I’m at 33 weeks and still feeling great! I think i ran properly through to about 20 weeks and then tried for another couple of weeks but kept having to stop. If only I knew about the maternity belt then… I might have been able to run for a few more weeks! 🙂 I’m still swimming 2+ times a week, pilates classes twice a week, and include a variety of walking my coach loves to give me to mix things up – stairs, hills, flats, long slow walks, power walks… I’m loving keeping fit and healthy. And I have no doubt it will make my return to training after bubs arrives that much easier too!

I’ve had a pretty cruisy pregnancy compared to most of my friends and i really think that being fit to begin with and keeping active most days during the pregnancy has really been the key to that. I will make sure I do the same with the next one. The only thing I would do differently next time is get to work on those pelvic floor muscles beforehand. But now I know!

One thing that surprised me was how comfortable i am with my pregnant body… usually I hate any kind of weight gain and I thought that I might struggle with being “larger” but I actually think I have more body confidence pregnancy than I had pre-pregnancy! That really was a pleasant surprise. The other bonus was finding how much I enjoy Pilates. Not long to go now, and we can’t wait to meet Bub!”

Choose Your Weapon!

While on holidays recently I stayed with my in-laws….. some may cringe at this, but in my case it’s definitely a win! My mother in law is very active and fit, a PT and Pilates instructor and veteran triathlete with multiple Ironmans under her belt.

Not long after arriving I came across her stash of recovery tools, many of which I hadn’t even seen before. I know most of you would be familiar with the regular foam roller, stretch bands etc so I thought I’d share with you a little about each of these contraptions that I had come across!

 

1. Theracane
An unbelievably versatile tool that allows you to apply pressure to tight spots and trigger points in those hard to reach places like your shoulders, neck, mid-back, hips and can even get right into your calves. I used this around my right shoulder which tends to get hot spots and tightness, after a bit of poking around and applying pressure to some very ‘ouch’ spots I felt instant relief and increased range of movement.

 

2. Accupressure Roller
I call this the ‘red peanut’… This small roller is quite firm and designed for upper and lower body trigger points and is ideal for rolling out the para-spinal muscles; those little muscles that run along your spine that can affect mobility when tense or tight and cause headaches and irritability.

 

 

3. Acuball
This ball is heatable or not… your choice. The heat element can provide extra help in releasing tight and tender spots. Using the ball with your own body weight for just a few minutes and loosen and provide better mobility. The Acuball can be used on practically any part of your body that requires attention.

 

4. Muscle Trigger Point Triangle
For a small piece of equipment this intense little device sure packs a punch when you find ‘that’ spot. The design and shape of this trigger point triangle allows it to get into the deep muscles that you can’t get to using a roller. You know, those ones your massage therapist is great at finding?! Again, this tool can be used on any part of the body. I found it useful for loosen up in around my glutes and hips. Deep and controlled breathing is a must with the trigger point triangle.

 

 

5. Mini Foam Roller
The majority of people would be familiar with the good old foam roller. The mini version is the perfect size for travelling and you don’t need a lot of room to use it. I love using my roller for my quads as well as releasing my thoracic spine.

 

6. Massage Handle Roller
The handle on this small roller makes it easy to apply pressure to areas that need it. I found it particularly useful from the inner thighs (adductors), quads, ITB, calves and also forearms, which we tend to forget about.
Now of course you don’t need all of these devices – this is merely an overview of a few different devices on the market that you may not have seen.

 

 

Recovery and body maintenance is vital. Using one or more of the above devices can be an efficient way to loosen tight muscles and areas of tension as well as extend time between visits to your massage therapist.

For our athletes at Holistic Endurance, each program includes a mobility and activation program to ensure longevity and prevention of the dreaded niggles. Chat to us by filling in a Contact Form  or to find out more information about our programs HERE.

Training Post Baby – Athlete Emma

Have you recently had a baby and looking to return to training?

Holistic Endurance athlete Emma does Q&A time with Coach Katee about her return to training.

What was your motivator to get into a running program post baby?
I have run for the past 13 years and had a horrible, inactive pregnancy due to sickness, so I was absolutely chomping at the bit to get back to anything that resembled my ‘pre baby’ active self.

And how old is your bub Skye now?
Skye is almost 6 months now. When I started training with Katee she was around 4 months old.

Were you active during your pregnancy?
Absolutely not.

I had Hyperemesis Gravidarum for the entire pregnancy and often found it challenging just to get around the house. I think I was incredibly lucky that I had been so fit pre pregnancy as my body held up well considering that I rarely got out of bed or off the couch for the first 4 months!

What about before getting pregnant, did you do much running?
Before pregnancy I did a variety of exercise. I had done a couple of triathlons, run a marathon and lots of 10km races, I did R4K 14km every year. I did regular strength sessions. I was never not training. My training load would vary from 1hr 5 days a week to up to 2hrs 6 days a week depending on what I was training for.

Now that you are getting back into a scheduled routine with a running program, what’s been the greatest challenge?
The biggest challenge is definitely managing my time. I’m so keen to run, so the motivation is there, but some nights when you have only had 5 hours sleep and your alarm goes off at 5am so you can run before the baby wakes up, well, its a bit brutal. But I found motherhood has an amazing way of making all the BS excuses in your head just fall away. Because if you want the gift of running on your own, you just gotta cease the moment.

And what you noticed about running now compared to pre-baby?
My fitness is in no mans land. I cant recall ever being this slow. But it means so much more to me emotionally. I very much took for granted the ability to just punch out a quick 10km 5 days a week. But now, every day, i appreciate the gift of having a body that can slowly regain fitness. Plus, all the mums out there will know what I mean when I say its probably the only time I truly feel like “me” since having a baby. And for me thats more important than hitting any pace or distance milestones.

How does a personalised program help you?
Katee takes into account my sleep, my stress levels, what my thyroid health is like and adjusts my program accordingly. It also means I avoid my usual style which is doing too much too soon and then crashing.

How has utilising the MAF principles assisted with getting back into running?
Where I once would have been frustrated by the low intensity of MAF training, I appreciate that it is meeting me right at my current ability. I know that with disrupted sleep and the stress of a new baby, my training load isn’t messing my hormones up further. MAF helps me to feel like I can make small improvements and accomplishments every week without ending up too drained and exhausted for the marathon of motherhood and running 2 businesses.

 

If you need guidance in returning to training post baby, Holistic Endurance can help you. Click here to contact us.

 

Burnout & Ironman – a successful marriage or horrid divorce?

[originally published Dec 2015]

I recently spoke with Bevan McKinnon over on Fitter radio of my experience with adrenal fatigue & training for Ironman. Two things that really shouldn’t go hand in hand but so often do for endurance athletes.

Through my experience and assisting others along the same journey I have come to learn that excessive fatigue does not have to part of your Ironman journey, nor should you expect it or accept it. It’s about balance. Ha! That word again. They key is learning the intuitive difference between what training fatigue feels like vs abnormal fatigue (likely burn out).

As it was so eloquently put by world class coach Matt Dixon, it’s about;

“Training the least amount of hours required to reach your goals”

As an extension of my chat with Bevan I want to cover the key points here and go into a bit more depth for you, giving you the tools to understand & tackle adrenal dysfunction or a period of burnout.

If you’re an avid follower of Holistic Endurance you would be well aware I recently ran a survey for female endurance athletes. The results of which will not be far away, however what I can share with you now is that 48% of responders did not know what the symptoms of adrenal dysfunction were.

So it seems like a good place to start.

How do you recognise adrenal dysfunction or burnout before it becomes a BIG problem?
I believe the inability to recognise these symptoms is largely due to the nature of endurance sport. There still seems to be the mentality that harder training and more training is the key to success. Many of us now know that this is not the case. So it seems that high levels of fatigue and the subsequent symptoms listed below are expected or accepted. When “googling” adrenal dysfunction you may find a standard set of symptoms such as, tried in the morning, feeling rundown or craving salty/sweet foods. As an athlete I’m sure 90% of us could tick these boxes without having adrenal dysfunction. We need to look a little deeper.

What to look for:

  • Persistent dizziness & low blood pressure
  • No or lowered sex drive
  • Difficulty loosing weight, despite best efforts, particularly around the belly button.
  • Poor mood, motivation and lack lustre for life
  • Hair loss & brittleness
  • Female specific:
    Exacerbated PMS symptoms
    Irregular menstrual cycle, delayed or missing period.

If you suspect you might be presenting with adrenal dysfunction, I would suggest sourcing a holistic GP or specialised nutritionist / naturopath who can run specific pathology testing or conduct a DUTCH test.

Where I began & what it looked like

One of the greatest drivers to furthering my education & assisting other endurance athletes is that I could have avoided going through Adrenal dysfunction had I been more aware. For me, this period of severe fatigue left me unable to get out of bed, it didn’t happen suddenly, it was gradual, you have to be on your toes here.
I was teary on a regular basis.
The most debilitating part was the low blood pressure that caused dizziness which impaired my ability to work, subsequently I was having anxiety attacks almost daily.
I had already taken a break from training after my first DNF in a 70.3, however this break was not enough to create change. That’s when you know something is seriously wrong, when even sleep / rest & recovery won’t heal you. I took one massive leap of faith, leaving my clients and stopping work. I ran my own business so sick leave or annual leave were not an option for me. Then the recovery process truly began, with removal of daily stress I had room to address this deep fatigue and illness that had taken over my body.

First steps.

  1. Pulling out of my immediate race plans (12 week period)
  2. Completing a 12 week detox & gut repair program, including food sensitivity testing.
  3. No caffeine or alcohol
  4. Stopping work & reducing stress
  5. Took away any structured programming & trained if I FELT like I WANTED to
  6. Going back to basics, having fun & getting social with training/exercise
  7. Finding a Holistic GP http://www.acnem.org/find-a-practitioner

Riding the roller coaster

After finding a great holistic GP, there was also 3 month waiting list. I hung in the balance prior to this appointment. I continued to have no program, when I exercised, I did so following Phil Maffetone principles of MAF heart rate (low heart rate training). This was the number one factor that allowed me to continue to sport I love while recovering

You can check out Phil’s book here & his website here. http://philmaffetone.com/180-formula
At Holistic Endurance we incorporate the MAF principles to our performance programs in addition to our wellness programs.

After I had my appointment with the GP the puzzle pieces started to come together. I worked together with my doctor as well as the rest of my team. If you suspect or you are suffering from overtraining or burn out, creating your team will make recovery a smooth process. (My ebook Healing The Grumpy Athlete takes you through a process to establish the bets “entourage for you)

When building your team I suggest you include:

  • Holistic GP
  • Naturopath and/or Nutritionist
  • Sport Psychologist / NLP Practitioner / Counsellor
  • A Coach that supports your needs through recovery
  • Meditation Coach, classes or an app
  • Acupuncturist / Chinese Medicine Doctor

At 4 months since my DNF and rock bottom, I had completed the detox, started supplements and changed my lifestyle considerably. I still did not feel ‘vital’. It was going to be a long road.
Then between April & Sept I continued to experience ups & downs, moments of glory and moments of frustration. My Ironman training was anything but consistent. However my persistence paid off and I gradually gained consistency, it started with one good week, then two, then three, then 4. This was a first for me in over two years. I was on the UP! Just when I thought I was ‘okay’ to do a key session like hill climbing or intervals I would get knocked down again. Through this process I learnt to listen to my body, become an intuitive athlete, I was able to put ego aside, slow down & back off when my body signalled me too. Previously I would not have been aware of these signals.

Key things I did during this time:
Adrenal support supplements (speak with a naturopath/nutritionist) – Rhodiola was my herb of choice – I drank it straight – tastes horrific, but worth it for the finish line.
Hormone balancing supplements – Vitex herbs have worked wonders for me
Gut health protocols: including the use of bone broth, Kombucha, digestive enzymes & glutamine
Strictly only using filtered water to reduce copper toxicity
Regular supplements specific to my needs such as Zinc, B6, VIT C & Magnesium.
Had a recovery week at least every 4 weeks, in line with my menstrual cycle
Get the full protocol in Healing The Grumpy Athlete
80% of my training was done at MAF heart rate or below (low heart rate)
Stopped training with my Garmin for about 4 months so I could not see any paces/ speeds.
Slowly introduced work again, limiting my hours to 30, generally averaging 20 hours.
I learn’t to embrace afternoon training, enabling sleep ins
I did a lot of solo training to ensure I stuck to MY plan
Became a fat adapted athlete utilising the principles of lower carb (real food options), higher healthy fats
I finally learnt to meditate and to love YOGA!

As luck would have it I got chicken pox in September, they say you can’t have it twice. Well I did, I had to be the exception to the rule!

Once I recovered from this I noticed most of my training began to consistently improve. From October through to race day in December I can truly say I was the happiest version of myself that I have ever seen. I enjoyed my training more than I ever have. Immensely grateful just to be able to ride for over 3 hours without crashing. I had more energy training for my first Ironman in the final 3 month build than I did prior to any 70.3. I was posting swim times that I hadn’t achieved since high school. I felt strong (numbers were solid too) on the bike and I had the energy to run. Unfortunately I did not have a left knee that agreed with me so I was unable to complete my run build, however I see it as a blessing. Because running has the greatest impact on our entire system, it can make or break you. I have no doubt that the injury saved me from further adrenal stress, allowing me to enjoy the Ironman training journey, even with an injury.


Key points to take away from this:

  • Build a team / support network
  • Speak to health professional, or us if you suspect a level of overtraining or burn out
  • Find a holistic GP
  • Listen to the warning signs early on to avoid lengthy recovery periods
  • Adrenal dysfunction can take more than 12 months to recover from if you continue training / racing
  • Adrenal dysfunction can take at least 6 months to recover from with minimal training & lifestyle balance
  • You do not have to give up your sport if you suffer from burn out, you just have to be smart
  • Natural nutrition & gut health are key. Long term recovery simply cannot happen without it.
  • Intensity and volume need to take a back seat. Stay focused on the bigger picture and trust that building a base of endurance with low heart rate training will lay the foundations for when you are truly ready to kick butt.
  • Supplementation: ensure your naturopath/ doctor / practitioner understands the demands of long course triathlon/ running/ cycling. Work with them closely to find the right dose of athletic support supplements.

At Holistic Endurance, we specialise in sophisticate programming for the prevention and healing of burnout in athletes, chat to us or find out more information about our wellness and performance programs.

Is weight management more than just Calories in vs Calories out?

When we take on the journey of triathlon we work to become stronger, fitter and more confident versions of ourselves. Often in the early days of endurance training we find weight coming off easily or body weight management is effortless. But for a lot of women, something changes. After a few seasons of training and racing the weight isn’t budging or it may even be piling on in the presence of training and “good” nutrition.

No one wants to take on a long distance triathlon or a marathon heavier than when they started, for a number of reasons. 1. It can slow performance 2. Increasing love handles and lycra don’ t go so well together.

Before I continue, I want to stress that I don’ t think women, or men, need to prescribe to certain weight on the scales to dictate their worth, performance or success. The wonderful thing about endurance events is that anyone with the determination to do so, can participate. You don’ t have to be a certain size, height or weight to be successful. So what I will be discussing with you in this article applies to your “happy place”of weight management, where your clothes fit, you have energy and it is relatively effortless to maintain. And the highest priority over your weight, is your health and wellbeing. Always.

Before reading this article you might have thought you were alone or your situation is a little “strange” – and I can understand why. For years we have been told that calories in and calories out (burned through exercise) = weight loss or gain. I honestly feel that this immensely simplified equation has created a lot of health problems for athletes, as it often results in athletes restricting calories to get down to an“ideal” number or doing even more or harder training to burn more calories to“earn” that extra meal or treat. With calorie restriction, comes increased physiological stress, reduced fat burning, hormone imbalance, poor training recovery and poor energy. There are many other factors for us to consider beyond calories. I have provided some recommended reading for you on this topic by Dr Libby Weaver. The human body is complex, factors for optimal body composition go beyond what we burn and what we put in our mouths. Here are just some of the factors I consider for an athlete’ s weight management…

 

 

It’ s important to note that these factors will rarely exist in isolation, there will be a flow on affect and relationship between most of these factors for optimal body composition. For this article we are going to focus on two important aspects, stress hormones and training specificity. At the end of this article you will find further resources on this topic to gain further insight for the role that gut health and nutrition play.

1.Stress hormones, specifically Cortisol.

Put simply, Cortisol is a stress hormone produced in the presence of stress, whether it be physical stress, mental stress, perceived or actual. Cortisol isn’t all bad, it provides us with energy to do all the things we want to do in life. With increased output of cortisol, comes a cascade of other hormone responses.

For a brief hormone nerd session, growth hormone helps build strength, muscle and tone. Cortisol decreases its output. Not ideal. Melatonin helps you relax at night for a restorative, interrupted sleep. Cortisol also shunts this. Then progesterone levels are eventually depleted too, progesterone helps you tap into fat burning and keeps you calm.

Accumulative high training loads/stress and general life stressors can result in high cortisol levels. When the body is persistently in this state, fat burning essentially switches off and you will find shifting weight from around your belly button and love handles the most difficult.

We’ve put together a list of action steps to rock your cortisol levels for weight management and performance:

CORTISOL MANAGEMENT STRATEGIES

1.Legs up the wall
A powerful and restorative pose, it helps slow down your heart rate, lessening the pressure on your heart to pump blood to the lower extremities. This pose also helps cortisol move through the body. Use this pose immediately after a training session for 5 min and before bed for a restorative sleep.

 

2. Turn off the data, the notifications and the lights.
Our modern world is becoming increasingly busy, constantly challenging our ability to be present and simply enjoy what we are doing before a ‘ ting’ or‘ tong’ blasts from one o our devices. This sense of busyness and on‘ alert’ is contributing to increased cortisol levels and other stress hormones. Turn off as many notifications and alerts as you can to do your waist line a favour. The same goes for training data, as a coach I value data immensely, however some sessions we just don’ t need to know how fast, or slow, we are going. We just need to be in the moment to enjoy being outside doing what we love.Are there some sessions you can go watch-less? Or perhaps put it in your back pocket out of sight? Of an evening,, if our cortisol levels remain high from training and life stressors, it will inhibit a deep sleep, which is required for you to recover from training. Turn off your devices and bright lights 1-2 hours before bed to help the production of melatonin, you will notice the difference immediately.

3. Incorporate mindfulness on a daily basis.
I can hear your thoughts on this one, “I’ m a hard wired, a type, high achieving, superhero wanna-be and you’ re telling me to stop and be mindful? – Meh – get stuffed”. Often the things we are most resistant to are the things we need the most, and even though you might feel resistance to mindfulness and meditation in the beginning, it won’ t be long before you feel more comfortable and reap the benefits. This tool is one that will keep you happy and healthy while pursing endurance sport for the long term.I recommend an App called Buddifhy that provides tracks for you to listen to anywhere, anyhow. Walking the dog? Waiting for an appointment? Waking up? Everyone has 5min to bring some mindfulness to their day. Give it a shot.

 

TRAINING SPECIFICITY

Training is often referred to as a stress reliever but it’s quite the opposite. It’ s important to acknowledge that training is a stress on the body, the intensity and duration, and even your mood will dictate the level of stress that a session creates. The modern world has become stressful enough without the addition of training loads. Between meetings, deadlines, school pick ups, food shopping, phone notifications, caffeine intake, family stressors, busy inboxes and a general lack of presence it’s hard to find a moment where cortisol isn’t under pressure to pump out….Imagine a car that needs to stop at every petrol station along the way because the car is chewing through petrol at an accelerated rate. Not an efficient way to travel from point a to point b right?

Does this mean you should give up endurance events? Absolutely not. What it does mean is that you need to respect your body by putting some lifestyle and training protocols in place to ensure your body has some time to rejuvenate, relax, be mindful and recover.

Action steps:

1. Reduce your time in the “black hole” during training.
The black hole exists where you are not training easy enough to develop your aerobic system (crucial for endurance) and not hard enough to illicit changes in Vo2 max or speed changes. The black hole feels exhilarating, satisfying and somewhat comfortable so it is often the default ‘ zone’ of many endurance athletes. Tap into some heart rate training and read more about the black hole in the resources at the end of this article.

2. Ensure you do a proper cool down
For at least 10min below your MAF heart rate (Generally 180-age, the Phil Maffetone Method).Without a proper cool down you are cheating yourself. Diminishing the affects of the session gone by. But you are also keeping your cortisol levels at an already high level, reducing your body’ s ability to relax and therefor utilise fats for fuel. Before you rush off to a busy day, make your cool down a priority, add legs up the wall for bonus points too.

3. Add Yoga, trail walking and general ‘ play’ as a core element to your weekly training program.
This ties into letting goof data and simply enjoying your training or exercise. It’ s important to balance your week out from the long, intense endurance training with Yoga, walking or general play. Get creative and incorporate some sand running, playgrounds, games with kids or pets. Laughter is a great addition to any exercise session. Not only will you be a stronger athlete in the long term, you will continue to enjoy the sport.

 

For a topic regarding weight management you will notice I haven’ t given much focus to nutrition. This is not to devalue the role that nutrition plays in weight management but more to draw your attention to the other factors at play in addition to nutrition. I recently discussed the role of nutrition and gut health on a podcast, The Real Food Reel, Episode 70. Have a listen to that for knowledge bombs as to how calorie counting is not the answer to weight management.

If you feel like you are training and eating well, but the weight just won’ t budge or even increases, it’ s time to shake up your training program, lifestyle and nutrition habits. Forget calorie counting (I’ m on my knee’ s begging you) – you can enjoy copious amounts of the right foods and look great!

Words by Coach Katee as previous published in Australia Triathlete Magazine PINK Edition

 

Resources:

Primal Endurance Book                                 Real Food Reel Ep70                                    The Calorie Fallacy

Need another reason to incorporate yoga into your training? 

Yoga for athletes (the why and the benefits)

Yoga is very popular in our western society – as a form of exercise – for a lot of people. For athletes in particular (be they semi-professional or professional athletes or weekend warriors) it is something, that if added to their lifestyle can help support and counteract the ‘stress’ brought to their body (and mind) from the demands of their very physical training regimes.

It’s pretty much given that in order to improve (in your chosen sport) then you need to exert yourself, and while this improves an individual’s (strength and endurance) fitness, it is also quite taxing in terms of adding more stress to the body (and mind). A certain amount of stress can actually be beneficial for the body but the level of exercise an athlete performs a week (let alone a day) is far more than the average person, therefore resulting in a more energy depleted (and stressed) body.

Over time, this ‘physical stress’ accumulates and combines with all the other – everyday – lifestyle stressors of living in the modern day world and will eventually show up as either (or both) mental or physical – moodiness, irritability tiredness, injury, illness, inflammation, a busy (i-can’t-switch-off) mind, muscle tightness, poor digestion and sleep quality, anxiety, hormone issues or high acidity (PH levels) levels within the body. (sound familiar?)

This is why and where a good mindful yoga practice can be of benefit to athletes.

Yoga for athletes, is best thought of as ‘work in’ for the body, rather than ‘working out’ – because the exercise part is already well and truly taken care of with their training! With this in mind, a mindful yoga practice would be of most benefit to the athlete. Think Yin, Restorative or Hatha Yoga, (although a gentle Vinyasa class would still be of benefit).

Yoga, is the perfect – holistic – complimentary tool to minimize (and or and alleviate) stress levels within the body and mind, allowing them (the body and mind) to reset and return to a more harmonious state of being.

Choosing the right style of yoga for you and your body (and mind) type may take a little period of time – especially if you are new to yoga, but he benefits are too great to not give it a try.

 

Some of the positive benefits of yoga are;

  • improved range of mobility and strength
  • improved co-ordination and balance
  • release of stress and tension from the body and mind
  • a calmer and clearer mind
  • increases mental strength and stamina
  • stimulation of the para-sympathetic system
  • builds energy (chi)
  • improved sleep and digestion quality
  • improved immune system
  • improved awareness (mindfulness) to the body and mind – allowing the athlete (yogi) to be able to ‘tune in’ and listen to their body better

Mobility, flexibility, strength, co-ordination and balance
It’s the practice of the yoga postures (known as asanas) and gentle releasing stretches that will, over time, improve an individuals range of mobility, strength, flexibility and co-ordination. Yoga is particularly good for activation, engagement and strength of the core – highly necessary for athletes to function with good form and avoid injury.

Clarity, calmness, strength (and stamina) of mind
This is generally attributed to the practice of meditation and or pranayama (breath work) and also yin (and restorative) yoga (staying in postures for 3 – 5 mins), although a slow and mindful asana practice with a steady, smooth and even breath can be a form of a great form of (moving) meditation as well.

Stimulation of the parasympathetic system (release of stress and tension from the body and mind) Which supports the hormones, adrenals, central nervous and immune systems and helps balance out the acidity levels in the body, often resulting in improved sleep and digestion.

This can be attributed to breath work (pranayama), meditation, and restorative poses (like savasana – corpse pose) that allow the body to completely relax and let go.

Improvement of sleep and digestion
Most people generally report better sleep and digestion after introducing yoga to their lifestyle. This is generally because the body is returned to a more harmonious state, having stimulated the parasympathetic system (PSS) – which is when the body moves into rest and digest phase. Over the course of a class (or home practice) that utilizes pranayama (breath work), asana (postures and movements) and meditation, the body is able to utilize and draw upon more of the PSS, rather than sympathetic system (flight or fight), which we spend a lot more time in. So by stimulating the parasympathetic system you’re allowing the body to naturally bring itself into alignment and healing.

Builds energy within the body
Restorative and yin yoga are known for and are wonderful for restoring chi (energy) to the body, but they also create energy within the body due to the body being able to rest and recover.  Specific pranayama (breath work) techniques and also some of the more energising poses  are designed to bring energy to the body and mind also.

For athletes (of any level or ability) the basic rule of thumb I like to use is, the more physically demanding the movement (exercise) becomes, then the more yin/restorative style yoga is required. And the busier the mind, the more meditation is required.

A good well rounded yoga class or home practice that incorporates breath work (pranayama), postures (asanas) and meditation will allow the body (and mind) to move from the sympathetic system (flight, fright or fight) into the parasympathetic system (rest and digest) to reset, refuel, nourish and energise the body. Highly beneficial for everyone of course, but especially, the athlete.

If you are an athlete reading this and have been looking for the missing link or the edge over your competitors, then yoga may just be that….

Think of yoga as the perfect tool to balance out your training – resetting, re-fuelling, re-energising and nourishing the body. The athlete that incorporates yoga into their lifestyle is well on their way to optimising their overall health, wellbeing and mindset and quite possibly enhancing their performance.

 

BIO:
Georgia Rhodes is yoga teacher, long course triathlete, mindful living mentor and mum living in (and teaching) from the hinterland of Byron Bay. She is passionate about teaching and guiding people to nourish their body (mind and soul), with feel-good yoga, meditation, whole food, daily doses of play and gratitude, and to live life well. You can connect with Georgia on facebook and Instagram 

FURTHER READING: 
Read Coach Sarah’s review of how she now regularly includes yoga into her training.

Benefits of yoga for athletes

“If only I knew then what I do now, because there is no doubt that it would have made me a better athlete, not to mention human being. And who knows, I may not have got into a state over over training and under recovering and may not have had to have time away from endurance training and racing.”
Words by Coach Sarah
“Why don’t you come to yoga with me?” A friend enthusiastically encouraged me about 5 years ago.
Internally I cringed, an hour of being ‘still’, in my own mind and my own thoughts. An hour of letting go of everything and concentrating simply on being. How can I benefit from yoga?
“I should be out running more kms, swimming more laps, climbing more hills…” I thought to myself.  I couldn’t think of anything worse. ‘Sure’ I smiled outwardly and agreed to simply get them off my back. But my friend took my word for it and was persistent. So after a couple of weeks of making excuses of why I couldn’t go, I finally relented and was on my way to my first yoga session.
I was intimidated as I walked in, I knew I would be. Gorgeous girls,  long hair tied neatly on the top of their head, legs that came up to my arm pits…. And here I was, a triathlete with my ‘strong’ legs, short arms and messy runners hair. I wore shorts as I always thought legging made my legs look ‘too strong’ and a running top because that’s all I ever wore. ‘I don’t fit in here‘ I questioned myself and doubted why I agreed in the first place.
But regardless, I breathed deeply, took off my shoes and padded into my first yoga class.
That was good‘ I quipped after the session. ‘Good’ was the only word I could think of how to describe it. But I hated it. I hated being made made to lay still at the start of the session. The breathing, devoting the practice to myself and thanking my body for what it allows us to do. I despised being made to lay ‘still’ in savasana for what felt like a life time. I had never been still for this long in my life. Arghhh get me out of here! I screamed internally. How can people do this everyday?!
As soon as it was over, I politely thanked the teacher and scurried out. This ‘exercise’ wasn’t for me. Yes some of the poses were hard, but where was the sweat? My heart rate had barely gotten out of zone 1. How can I benefit from this? I could spend that extra hour in my week running… Yoga wasn’t for me..
How times have changed! Fast forward 5 years and yoga is now a regular practice in my life. It is encompassed into my triathlon training and part of my health and wellness. I now walk into a yoga studio and smile with purpose and inner peace. Because I now know the benefits of yoga to me as an athlete, and as a person and I look forward to this session every week.
In my opinion – and as part of our coaching philosophy, every athlete has the potential to enhance their performance by including yoga into their weekly training – irrespective of their athlete level, race distance or discipline.
Most athletes believe they are strong, yet put them in a yoga class and they struggle to hold a ‘tree pose’ why is this? And why do some athletes get sick all the time and others don’t? Could yoga be the reason?
Some of the major benefits I feel by incorporating yoga into your training routine include:
  1. Improved strength  – the various yoga poses increase strength and in return lean muscle mass as an all over functional body work out.
  2. Reduce the chance of injury – as an added benefit, the various yoga poses target muscle groups that are commonly under-utilised by athletes,and strengthen the supportive / less developed muscles surrounding the more utilised muscles, creating a more functional and balanced body.
  3. Balance – yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance, the better proprioception and balance, the better control over how we move our bodies. The more control we have over our bodies, the better technique and form – something that EVERY athlete is seeking to master.
  4. Flexibility – improves joint and muscular flexibility, which in return develops a greater range of motion.
  5. Regulates your adrenal glands – Yoga lowers cortisol levels. Yep!  Don’t know what they means for you? Exercising/training increases cortisol in your body, if cortisol levels stay high there are many negative effects including compromising your immune system, increase in blood pressure, insulin resistance…. the list goes on. In other words, you want to lower the cortisol levels in your body – how? Yoga! 🙂
  6. Mindfulness – there are various types of yoga, but no matter which you attend, they always incorporate time for savasana – the meditative time and time for stillness. This provides you with the time to improve your ability control the impulses of the mind, to re-centre and refocus, to clear the endless mental chatter that clouds our minds. As athletes,if you are able to leverage the power of your mind, being able to focus entirely on the task at hand and remain in the present moment, then it is this that can set you apart from other athletes. Not the physical.

I could keep going! Find out more on the benefits of yoga: Yoga Journal

If ONLY I knew 5 years ago, what I do now, because there is no doubt that it would have made me a better athlete, not to mention human being. And who knows, I may not have had to have time away from endurance training and racing. I may not have got into a state over over training and under recovering.

Who knows. But what I do know, is I wouldn’t be the athlete I am today without factoring yoga, meditation and mindfulness into my weekly training. 10min here, 5min there, a yoga session a week. Enough to balance out the hard training sessions and ‘busy-ness’ of every day life. A chance to simply be calm, relax and breath. A time simply for me, my mind, and my body.

Who would have thought that yoga could be so powerful…
 Want to try Yoga? or perhaps rock up to your next Yoga class being the envy of everyone one in room?
We have these special Yoga matts available to order as a special to Holistic Endurance athletes & wider community. They are not your ‘everyday’ yoga mat, it feels like a mix of suede and silk under
your foot, plus it doesn’t hold any of the nasty plastic toxins!
  • Designed in Australia by a yogini who understands img_3225-2what a yogi needs for a good mat and good grip is one very important factor. Our mats are made of a micro-suede top which means the more moisture (sweat) you have on your hands the more grip you will have.  We do recommend slightly wetting your palms prior to practice to ensure you get your grip from the very start.
  • The luxurious micro-fibre suede fabric top is bonded to 100% natural biodegradable tree rubber to prevent the mat from slipping. They don’t contain latex, toxic glue, silicone, PVC or phthalates
  • 1730mm long x 610mm wide, 3mm thick and only weighs 2.2kg makes them perfect for travelling.
We only have 16 available for purchase. To get your hands on one email us: programs@holisticendurance.com.au to organise order & delivery.
RRP: $119 AUD

Holistic Endurance special: $60 AUD + $15 postage.

img_4736

,

I lied to you…

You asked me if I had chosen any races this season. I said no.

You asked me if I was going back to racing soon. I said no.

You asked me if I was ready to race again. I said no.

Sorry, I lied. For good reason.

Many of you know my ‘story’ and will immediately appreciate the truth bomb I am about to lay down for you. For those of you new the HE blog, let me share the short of it with you.

I’ve been racing Triathlons since 2004, across Sprint through to my first Ironman in December 2014. My journey has not been smooth, it hasn’t even been rocky. It’s been tumultuous!

From injury susceptibility, to burn out, to hormone imbalance, to chronic inflammation, to mental illness and a myriad of other health issues. Some related to Triathlon and poor training guidance in the early days and some related to just being “me” and my DNA.

About 1.5 years before my Ironman I took holistic living and health principles & their integration with endurance training more seriously. I dived into research and putting puzzle pieces together- for myself and other athletes. I would not have made it to the start line of my first Ironman without these principles and the knowledge I developed. I did the best that I could with the cards I was dealt during my build. Battling mental illness being my greatest challenge.

Since the glory of crossing that finish line back in 2014 it’s still been rocky. It’s been 2 years of re-building my physical and mental health. I’ve made great gains, but it wasn’t until June this year that I was ready, in my heart and soul for a long course race. The decision wasn’t made lightly, I wanted to be able to maintain the health, happiness and balance I had achieved in my day to day life while integrating higher loads of Triathlon training. All signs pointed to YES. You ARE READY.

Port Mac 70.3 Bike

 

I still remember entering this race back in June. I felt nauseated straight away, even after doing 6 half Ironmans, I felt more nervous than ever. But in a great way. I had been letting the fire in my belly burn for a long time, it wasn’t an impulsive decision.

What happened next was not expected by anyone. Not even me.

A month or so later I fell into a deep dark hole. I didn’t stay there for a couple of days, [which is somewhat normal for me and I’ve gotten used to dealing with these ‘down’ periods and have great tools for how to manage them.]. I stayed there for weeks.

This isn’t my first trip to the black hole. I couldn’t tell you how many times i’ve been there, but it’s a familiar place for me, since the age of 14.

So what happened? What was the trigger?

A number of things, but certainly no major “life events”.

That is the beast of mental illness. It is the shame of feeling low for no reason that has so many people hide away from getting help or speaking up and often tragically ends in suicide.

I consider myself extremely lucky to have tools at my disposal and a vast knowledge of my own body and factors that influence my health. Most are not so lucky.

I’m going to press fast forward through my time in the black hole and the journey out the other side, because to be quite frank – it’s a blur.

As I started to come good and feel closer to my normal self I was then faced with the decision.

Do I still race?

The race I had chosen was scheduled for October. I had chosen it specifically because my Husband was also racing and it happened to fall on the week I would celebrate my 30th Birthday.

Had I done the training? Nope. Could I cram in enough training between now and then? Nope – not smart and not keen on another visit to the black hole. Just leaving the house to take the dog for a walk was a success, let alone swim, bike and run multiple times per week.
So now, all signs posted to NO. No you shouldn’t race.

But what if the purpose was NOT to beat so and so? or to achieve a certain time or placing? or to even finish? What if the purpose was just to start, to swim and love it, to ride with a smile and gracefully exit transition (without my runners) in time to spectate and see my super husband (and athlete) complete his ultimate race…

Then, yes. All signs point to YES…

coaches1

                                       #LIVIN

As a competitive, gutsy, and mentally strong racer, this plan was a tough one to face. Could I really go into a race knowing the plan wasn’t to finish? The reason I was able to do this, and also happy to do this, was I had a higher purpose.

Competing in Triathlon has always been my drug. It’s provided self worth, confidence, friendship, a husband! and so much mental resolve. Not racing for nearly 2 years has been really tough but it was also meant to be.

So even though I won’t be in close to top form (come to think of it, lowest form), or have even done the training worthy of a solid finish for this race. For me, it’s about just BEING out there, to simply BE in the moment, re-connect with my original drivers in this sport. It’s about sitting in the grey area and stepping away from perfectionism and “comparisonitis”.

So, I lied. I am racing. I’m racing this week, to celebrate turning 30 and to celebrate being me and being alive.

Why did I lie?

Because this race is about me. Not what others think of me and my results. It’s about not needing anyones input or approval. It’s about what I think of me, so I’ve kept this mission under the radar so that I could keep my purpose in check.

Forgive me?

Do you know why YOU race? Would you still race if no one was watching? Would you still race if you knew you could not beat your previous times? If you wanted to, could you find meaning in this sport beyond times and placings?

Suicide prevention and mental illness awareness is something we are very passionate about at Holistic Endurance. 20% of our membership revenue is donated directly to Livin. If you or someone you love are battling mental illness, head to livin.org.au to seek out resources for assistance and inspiration.

#morethansport

Holistic Mis-Conceptions

What does Holistic Endurance actually mean? And finding what is TRUE for you…

[If you’re not in the mood for an epic long long post, scroll to the bottom for a summary, because this is content not to be missed!]

A recent experience has prompted Sarah and I to reflect on the success of our coached athletes,
to read testimonials from coaching and our training camps and remember our WHY. What we
sometimes need a reminder of is that what we do is more than coach someone towards a Triathlon
goal. Yes, our weeks are full of Training Peaks, data analysis and feedback but at the root of this is
something much greater. We love to see the personal growth that occurs in our athletes. Over time, we might notice their self worth and self-belief gaining traction, or they complete a session
more often than they don’t, or when we speak to them, they sound grounded, happy and fulfilled
with life. Honestly – this matters more than the PB’s, podiums and world championships – and for the athletes, these are long lasting.

Due to the holistic nature of our coaching we ask our athletes to communicate their whereabouts
and happenings so that we can work their training schedule around their life, not the other way
around. We also ask to know about their stress levels, working environment, home environment,
food habits, sleep and more – because this is what encompasses a holistic approach. Considering
a person as a WHOLE.

We are aware that some may be confused by the message “Holistic Endurance”. It’s hard to
conceptualise that doing something like an Ironman can be done with some resemblance of
balance. But this “idea” of ‘go hard or go home’ and ‘more is better’ is ruining athletes around the world and we are passionate about educating athletes on an alternative method of endurance pursuits. But before we can go on to educating you, there is a bigger point at hand right now.

 

 

Here is the thing with education. It’s a grey area. In the world of nutrition, wellness and fitness
there are a stupendous amount of opinions (and qualifications) floating around so you need to read and listen to content with an open, yet objective mind. “could this be true for me?” “what can I take away from this?” “what element of truth exists in part or whole here?”

And here is the god honest truth. I gave, what I now know, to be crappy advice back in the day
when I was an Personal Trainer, with a 4 year bachelors degree. Yep, my quals don’t seem so
fancy now do they? But here is the other side of that statement – it was true for my education at the
time and I was advocating for what I was taught at university. Specifically in the area of low fat
nutrition and eating 6 meals a day. Looking back, many of my clients got GREAT results but I often
think – where are they now? Did they actually keep the weight off with the advice I provided? And
for the ones who didn’t get great results I think “If I only I knew what I know now!”. No doubt I
changed many lives but I cringe at some of the movement patterns I allowed under my watch.
No doubt i’ll say that again in 10 years about what I know now. Because science and research is
evolving, every freakin day. I have enough humility to know that I don’t know everything, will
continually learn and evolve in my opinions. As this moulds and changes shape, one thing remains
true – my WHY.

Science progresses one funeral at a time” – Chris Kresser

Beyond Triathlon and numbers, I work with athletes utilising holistic principles because it changes their life. Their words, not mine. So when considering a new concept or piece of research, I think about it’s application to my athlete’s lives and common hurdles they face. The nutrition, wellness and training “space” has had some pretty dramatic shifts in the past 5-7 years. With a lot of confusion and conjecture along the way. With so much confusion it can be hard to know which direction to turn to for trusted education and advice. I don’t have the solution for you sorry, but I do have a dot point guide to help you out;

When considering a piece of scientific research or scientific review, you want to consider the
following;
• Firstly, was the study conducted on humans?
• Were the conclusions drawn from a specific group of individuals? If so, do you fit into this group of individuals? i.e.: You are a 45 year old female, mid pack Triathlete and the research was conducted on 16 – 25 year old elite female runners. The research, whatever the topic may have an element of truth for you and a small take away – but their conclusions won’t be 100% truth FOR YOU.
• How long ago was the study conducted? Can you find more recent research to support or put it into question?
• Who wrote the review? Is this the opinion of one or more people? Do they have any vested interests?
• Who funded the study? – Have fun with that one 😉

Now, I hear you.

Perhaps you aren’t a scientist or researcher and can think of better things to do
than scroll through PubMed. So look to industry mentors to guide and support your education.
When considering the opinions of someone you trust, i.e.: coach, practitioner, industry leader,
Facebook page, Twitter account or mentor, think about the following;

• Are they able to provide you with a reason WHY they promote a certain principle or theory?
• Are they happy to answer your questions effectively?
• Are they (and you) clear about their principles and theories?
• Is this perhaps true for others, but not for you? And vice versa.

Reality is, no one has the magic formula or pill or blog article. We are COMPLEX human beings and it’s on YOU to keep an open, inquisitive, yet objective mind about what principles you might like to try for yourself and then make a call on it’s effectiveness FOR YOU. A trusted practitioner or coach will of course help guide you through this puzzle, it’s just about finding the right one who understands that science, nutrition and wellness are forever evolving and individual.

Because science get’s it wrong sometimes. My University text books got things wrong. Concepts
from the 1970’s to calculate lactate threshold have previously been seen as the holy grail for training zones and but new research has brought to light the ineffectiveness of lactate threshold training. Author, Matt Fitzgerald explains this further here.

These newer theories and concepts may be met with resistance “oh but what about the scientific research?” – Has anyone thought to ask for the scientific research from the 1970’s – There isn’t any.

Just because we have been told for years that “fats are bad” doesn’t make it true for us now. And thank goodness more research is correcting this fatal error in science from the 1950’s regarding low fat nutrition. Check out That Sugar Film Documentary for the full story.

I keep digressing from my point. Holistic Endurance. Confused about what it means?

Let’s help clear it up for you with what it’s NOT;
• High volume training mixed with moderate to high intensity
• “A spiritual guide” – yes – we’ve been asked
• An “easy” or “fluffy” – float in the ‘daisy fields’ kind of training program
• Only for the “hippies” – We love thy hippies but your stock standard Aussie can take on holistic endurance too
• STRICT paleo, vegan, plant based – or any nutritional label for that matter.
• Overuse or persistent use of traditional sports nutritional products
• A blanket approach for all athletes based on goal distance

Here’s what it IS;
• An Individualised plan for your day, week and season
• Considerate of your hormones, both males and females, for longevity and health
• A plan encompassing the MAF method (low intensity) and Polarised training models.
• Encompasses your day to day nutrition as you opt for Real Food, following principles of Nutrient
• Timing for training and fat adaption for maximal aerobic function and insulin control. An approach that requires N=1 (Individualised).
• Helps you move towards real food as fuel for training, through the use of both fats and carbohydrates.
• Is based on your individual symptoms. Got PMS? – program adjusted to embrace your hormones. Bloated? – nutritional investigation and nutritional changes required. GI distress? as above, plus revise training intensity. Poor sleep? – address lifestyle factors , supplements and stress. And so on….
• Learning to manage your cortisol to work towards adrenal health, preventing burnout, hormone imbalance and further health complications
• Not for everyone. To jump on board Holistic Endurance you don’t have to fully understand all of these concepts, but you do need an open mind to learning about them and a willingness to SLOW down to become more efficient while addressing many lifestyle factors that will set you up for participation in endurance sport long term.

 

 

Here’s the thing, we appreciate that this approach just ain’t gonna gel with everyone – and that’s
okay. As previously mentioned we are such complex human beings and there is a variety of
approaches out there that work for many people. We don’t profess to have all the answers, and if
someone out there does, well I would ask them lots of questions to see what you can learn from
them. A great article from team Brett Sutton touched on this topic, Learning not COPYING.
Here is what we do know. We have brought athletes back from the brink. Athletes who hated the sport. Athlete’s who felt they had lost all motivation. Athletes too depressed and tired to get out of bed. Athletes who had lost their menstrual cycle. Athletes facing infertility. Athletes debilitated by PMS symptoms. Athletes who wanted more of a social life. Athletes who wanted more time to connect with their family.

The cashew cream on top of a home made muffin is this;

We have also built strong, robust, physically and mentally resilient athletes. We have guided athletes to podiums, PB’s and world championships. We have built happier healthy leaner faster athletes. We have educated athletes to eventually “go free” without the need for our support.

Knowing this, how would you now define Holistic Endurance from your perspective and/ or
experience?

Summary points for those who don’t want to read my epic blog post:

• Our athletes are awesome, and we love reading back over their successes, challenges and triumphs.
• Results are more than PB’s, Podiums and World Championships
• Some many be confused by the message ‘Holistic Endurance’ – we are here to help educate you on this point
• Before we dive into education we need to be clear about the scope of education and varying opinions
• Keep an objective mind. “could this be true for me?” “what can I take away from this?” “what element of truth exists in part or whole here?”
• I gave crappy advice as a personal trainer back in the day (You wanna go read that paragraph now don’t you!)
• Science is forever evolving, if I still went by everything I learnt in university I would be doing a disservice.
• Science progresses one funeral at a time – Thank you Chris Kresser
• I work with athletes utilising holistic principles because it changes their life. Their words, not mine
• My athlete goals,hurdles and needs are my focus when dissecting research and relevant material to provide education on. Their life changing results are a testament to that.
• When considering a piece of scientific research or a blog/research/article review, you want to consider a number of factors before jumping on the wagon
• Reality is, no one has the magic formula or pill or blog article. We are COMPLEX human beings and it’s on YOU to keep an open, inquisitive, yet objective mind
• Read the dot points above for what Holistic Endurance is not
• Read the dot points above for what Holistic Endurance IS
• We appreciate that this approach just ain’t gonna gel with everyone – and that’s okay.
• Here is what we do know; we have brought athletes back from the brink
More Polarised Training Resources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3912323/
http://www.joefrielsblog.com/2014/10/polarized-training-update.html
http://www.bengreenfieldfitness.com/2013/03/best-ways-to-build-endurance
https://www.sciencetosport.com/achieving-maximal-results-with-polarised-training/
http://www.220triathlon.com/training/polarised-training–why-you-need-to-get-out-of-the-middle-lane/8695.html

You will notice a mix of research and opinions… have I made my point?