Tag Archives: Craig Alexander

Reverse Periodisation and Ideal Preparation Length

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By Chris Pilone.

Traditional periodisation of training for any long distance triathlon (half ironman or longer) and any long distance running event (half marathon or longer) usually calls for some sort of aerobic conditioning phase and then event specific harder work followed by a taper and then race.

In the 80’s some coaches and athletes started using what is called reverse periodisation. This involved a period of more intense training, lower volume and racing at shorter distances prior to beginning a very specific period of higher volume and less intense training aimed at an appropriate long distance event. The higher volume less intense training lasted for a period of 8 to 12 weeks with a 7 to 10 day taper. Italian Gelindo Bordin won the 1988 Olympic marathon using this type of periodisation. His high volume, lower intensity phase of training involved clocking up sometimes more than 250km per week of running and some marathon paced type sessions such as 3 x 30 minutes at 3:05 to 3:10 per km! Bordin had a 2:08 marathon PB.

In 2013 Pete Jacobs (2012 Kona Champion) raced a very fast half distance event in Australia about a month prior to Kona. I think his time was in the very low 3:40’s. Social media in New Zealand was quite active post this event and speculating how fast he would go at Kona. I put my two cents worth in by saying I didn’t think he would be a factor at Kona. In the back of my mind I was thinking reverse periodisation and that fast a month out wasn’t a good sign. I realise Pete has been troubled by health issues in recent years so other factors may have been involved but in 2013 my comment re him being a non factor at Kona proved correct.

For ironman triathlon and also running marathons I am a firm believer in a reverse periodisation approach. For specific ironman or marathon running training the longest block of training I would use would be 12 weeks, but that would include two easier weeks and 2 week taper. I have known people perform better on shorter preparations than this. I ran my best ever marathon off a 5 week block of high mileage and a one week taper. The higher mileage phase involved some hilly running and some long steady state running but no hard speed workouts. I was fit prior to this training block having done lower mileage and also some short distance racing on the track. In the marathon itself I ran 2:20 on a tough hilly course feeling good most of the way and winning comfortably. I could have run 2 to 3 minutes quicker if I had really extended myself.
This was 1983 and back then I asked myself how much faster I could have run with 12 to 15 weeks of high mileage plus some good hard speed work. I know the answer now! WORSE!!!!!

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

A night with Craig Alexander and Dave Scott-Part 2

By Craig Alexander.

On the 2nd of December 2014 Dave “The Man” Scott and Craig “Crowie” Alexander, conducted a night at the Urban Hotel in Brisbane on everything Triathlon. They discussed their racing and training history, current training plans, what the future holds and potential training clinics in Australia over the next 12 months.
This is part 2 of a 5 part video series recap of the night.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Building strength by running hills

By Brett Davidson.

Sansego coach Brett Davidson talks about a variety of ways in which you can build strength as an athlete. In this video he explains how his two female athletes are using running as a form of building strength. In fact Brett chosen a hill of approximately 400m in length with a grade of 3-4%. Listen carefully as he describes on why he uses this form of strength training.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Catch up with Crowie after his Geelong 70.3 Win

By Brett Davidson.

Coach Brett Davidson caught up with Crowie after his recent win at Ironman 70.3 Geelong over the weekend. They talk about recovery after the race, training sessions for the following week and Craig’s schedule over the next month. Craig talks about how his recovery process has changed as he has aged over the years.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Crowie snares 8th Aussie title in Geelong at 41

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Article courtesy of Amanda Lulham – The Daily Telegraph.

HE’S 41, a father of three and runs a coaching business but that hasn’t stopped Craig Alexander picking up a record eighth Australian long course triathlon crown in Geelong.

The multiple Hawaii ironman triathlon champion admitted he was surprised to still be winning national crowns in a sport he has dominated now for the best part of 20 years but thrilled with the win over the 1.9km swim, 90km cycle and 21km run course.

“It really is special,’’ said the popular ironman who is recognised as one of the greats of the sport.

“But I guess when you hand around to 41 you are going to win a title or two.’’

Alexander’s extraordinary honour roll in the sport now includes three Hawaii ironman world crowns, two world 70.3 half ironman titles, a world long distance silver, a world aquathlon bronze, eight Australian long-course titles and one national sprint and duathlon title.

The triathlete from Sydney’s south covered the course in 3hrs 46min 26 sec, 17 seconds ahead of fellow Australian Sam Appleton.

New Zealander Mark Bowstead completed the podium in 5:51.14.

“That was an incredible experience, he’s someone I’ve looked up to my whole career, and to be racing him and making him work for the win feels really good,” Appleton said.

Liz Blatchford won the women’s race with a surge in the final kilometres of the run to edge out Rebekah Keat and Sarah Crowley.

Interview with Crowie for Ironman 70.3 Geelong

By Brett Davidson.

Sansego coach Brett Davidson interviews Crowie while driving him to the airport. Craig is on his way to compete at the 2015 Ironman 70.3 Australian Championships in Geelong, Melbourne. The event is being held this Sunday the 8th of February. In the car they talk about a whole range of topics triathlon, in particular Craig’s preparation leading into a 70.3 event and race preparation in general.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Eamonn Breen 19min PB using Sansego program

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A great success story from an athlete who purchased one of our half ironman training programs. Great work Eamonn!

“I used a Sansego Half Ironman training plan in the lead in to my Half Ironman race back in November. I managed to PB by 19 minutes, going from 4:59 down to 4:40. The main thing I learnt from using it was the volume of training right up to the final week had to be high. I would usually associate a 6 hour brick with an Ironman build but it was really useful in giving me the confidence to push hard during the race knowing I had a huge endurance base behind me. By and large it was successful for me.”
Thanks, Eamonn Breen

 

A night with Craig Alexander and Dave Scott-Part 1

By Craig Alexander.

On the 2nd of December 2014  Dave “The Man” Scott and Craig  “Crowie” Alexander, conducted a night at the Urban Hotel in Brisbane on everything Triathlon. They discussed their racing and training history, current training plans, what the future holds and potential training clinics in Australia over the next 12 months.
This is part 1 of a 5 part video series recap of the night.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Sansego and Crowie Team Up With 2XU

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Article courtesy of Australian Triathlete.

Australia’s leading performance sports brand 2XU has signed an exclusive sponsorship with World Champion Australian triathlete, Craig Alexander and his triathlon coaching company, Sansego.

As one of the fittest humans on the planet, Australia’s ‘Crowie’ is a three-time Hawaii Ironman World Championship (Kona) winner and two-time Ironman 70.3 World Champion, justifying his celebrated “Alexander the Great” claim to fame.

The new official 2XU Ambassadorship will see Craig train, compete and recover in 2XU’s world leading Triathlon and Compression apparel for the next two years. The Port of Tauranga (NZ) Half Ironman taking place this Saturday January 10 will be Craig’s debut race for 2XU.

In addition, Craig’s leading triathlon coaching brand Sansego will be supported by 2XU for the next two years; working together to develop ‘Sansego Performance’ – a new line of specialist high performance sports apparel for triathletes.

To read the full story click on the link below:
http://www.oztri.com.au/News/Crowie_Teams_Up_With_2XU.htm

Time Effective Treadmill Running

By Brett Davidson.

Sansego coach Brett Davidson is right next to one of our athletes Steve, while he is completing a short treadmill run session. Steve is currently training for Ironman Melbourne 2015.
Brett talks about how to utilize running on a treadmill, particularly for all you full time workers.
Save the pounding on your legs and start running on a treadmill to help better your performance.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions