Overall Performance:
Hey team! First off, let’s give a massive shoutout to Hanane, Jesse, Sara, and Joren for battling it out in Amsterdam! Finishing 13th overall and 11th in your age group is no small feat—you're in the top 76% and 78% of your categories, respectively. That’s something to be proud of! Your overall time of 01:22:03 is a solid effort, especially considering you’ve clocked a total running time that’s 1:03 faster than the average. Clearly, you’ve got some speed in those legs! 🚀
However, the splits tell a story of opportunity. Your pacing was a bit mixed, showing that you started a bit too slow during Running 1 and then had a major dip in Running 2. But don’t worry; we can turn that around! You’ve got a runner’s profile, evident from your total running time, which was impressive compared to the average. Now, let’s focus on those segments that need some TLC to help you unlock your full potential!
Segments to Improve:
- Rowing: Clocking in at 07:22, this was your slowest segment. To improve, focus on technique and endurance. Try interval training on the rowing machine—30 seconds of all-out effort followed by 60 seconds of recovery. Aim for 5-10 rounds, working on maintaining form while increasing power output. Remember, it's not just about pulling harder; it's about pulling smarter.
- Sled Pull: At 05:02, this segment could also use some love. Incorporate more sled work into your training. Focus on short, explosive pulls with heavier weights to build strength. Try a drill where you pull for 20 meters, rest, and repeat for 5-6 sets. This will help build muscle endurance and explosive power. And hey, don’t forget to use your legs; they’re your best friends here!
- Ski Erg: 05:24 isn’t terrible, but it’s still 25 seconds slower than the average. Work on your upper body endurance and core stability. Add in some ski erg intervals: 4 rounds of 500 meters at a challenging pace with 2-minute rests. Focus on proper form—keep your core tight and arms extended for maximum efficiency.
- Farmers Carry: 02:29 shows there’s room for improvement too. Practice carrying heavier weights over longer distances. Start with a weight you can manage for 30 seconds, focusing on posture, and gradually increase the weight and distance. Work on grip strength as well; it’s crucial for this segment. Remember, if you drop the weights, it’s not a Farmers Carry anymore; it’s just you hunting for a snack! 😂
- Sled Push: At 02:58, you’re just 15 seconds off the pace. Incorporate more leg strength training into your routine, such as squats, lunges, and deadlifts. For sled pushes, practice pushing lighter weights at a faster pace. Try 10-meter sprints with the sled, resting for 1-2 minutes between rounds to build your anaerobic capacity.
Race Strategies:
During the race, focus on pacing. Your first run should be controlled—think of it as a warm-up for the challenges ahead. You started too slow on Running 1, which set you up for a rough patch in Running 2. Aim to find a rhythm that feels sustainable but pushes you just enough. For transitions, practice moving quickly between exercises; if the roxzone is slower than average, it means you’re taking too long to get back in the game. Think of the transition as part of the race, not a break!
Finally, visualize each segment before the race. Knowing what’s coming helps you mentally prepare and tackle challenges with confidence. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel during the race!
Conclusion:
Team, you’ve got the foundation to build upon, and the improvements are well within reach! Embrace the process, push those limits, and remember: “It’s not about being the best; it’s about being better than you were yesterday.” Keep each other accountable in training and have fun with it! 💪💥
Now, go out there and crush those weaknesses! You’ve got this! And remember, if at first you don’t succeed, do a burpee and try again! 😉
Stay strong, stay motivated, and keep pushing your limits. I’m Rox-Coach, and I believe in each one of you!
Hanane Makrani
