Overall Performance:
Celine and Bente, first off—huge congrats on your performance! Finishing 10th overall and 6th in your age group is no small feat, especially in a competitive field of 56 athletes. You both showed grit and determination. Your overall time of 1:15:55 is commendable, but let’s dig deeper to find ways to elevate your game even further. 💪
Looking at your pacing, it seems that you both started strong with Running 1, clocking in at 4:45, which was 22 seconds faster than average. That’s a fantastic way to kick off the race! However, the total running time of 44:34 is a bit on the slower side, indicating that you might be better suited for strength training. This slower total running suggests that your running endurance could use some work as you transition through the strength segments. You’ve shown that you can sprint like the wind, but we need to build more stamina to keep that pace consistent throughout the race.
Segments to Improve:
Now, let’s break down the segments that need some TLC:
- Sled Pull: 4:12 (33 seconds slower than average)
This segment was a significant time sink. To improve, focus on specific strength training for your back and legs. Incorporate exercises like:
- Weighted Sled Drags: Practice pulling sleds with varying weights, focusing on maintaining a low center of gravity and strong leg drive.
- Deadlifts: Build up that posterior chain strength. Aim for 3-4 sets of 6-8 reps.
- Farmer’s Walk: Carry heavy weights for distance to enhance grip strength and core stability.
- Burpees Broad Jump: 3:59 (38 seconds slower than average)
This is where you can really save time if you get efficient. Burpees are your friend, but we need to refine your technique:
- Burpee Technique Drills: Focus on making your transitions quicker. Consider practicing burpees with a jump at the end to get used to explosive movements.
- Broad Jump Reps: Work on your broad jump technique separately to maximize distance and reduce fatigue.
- Tabata Burpees: Incorporate Tabata sets into your workouts to build endurance and speed through burpees.
- Rowing: 5:05 (14 seconds slower than average)
Rowing can be a game-changer if you harness its power. Let's focus on technique:
- Rowing Technique Focus: Ensure you’re driving with your legs first, then engaging your core and arms. Video yourself rowing to analyze your stroke.
- Interval Training: Incorporate 500m sprints at maximum effort with rest intervals to build both power and endurance.
- Incorporate Core Work: Strong core muscles improve your rowing power. Include planks and rotational exercises in your routine.
Race Strategies:
Implementing some strategic changes can make a significant difference:
- Pacing Strategy: Start with a strong pace, but resist the urge to sprint too hard early on. Maintain a sustainable pace throughout the running segments.
- Transition Efficiency: Aim to minimize your roxzone time. Practice transitioning quickly between exercises, setting up your gear ahead of time.
- Mindset: Stay mentally strong. Remember the words of David Goggins: “You are not going to die. You might be crying, you might be exhausted, but you are not going to die.” Keep pushing through those tough moments! 💥
Conclusion:
You've laid a solid foundation, Celine and Bente, but now it’s time to build a fortress! Focus on enhancing your strengths while addressing those weaknesses, and you’ll see improvement in your next competition. Remember, “Success isn’t owned, it’s leased. And rent is due every day.” Keep putting in the work, and you’ll be unstoppable! 🏆
Stay motivated, keep grinding, and let’s crush those next goals together. You got this! - The Rox-Coach