ATTENTION: Running Workshop
Author: admin
You can improve your running by making some simple adjustments to what you are already doing. Mike Moriarty is the head coach at M.A.D.Multisport and specializes in specific sports conditioning for every level of athlete. He can help you with:
Run mechanics & technique
Correcting muscle imbalances
Core strength work
Plyometric training
Cross training and overall body conditioning
ATTENTION: Rugby Training
Author: admin
Mike Moriarty is the head coach at M.A.D.Multisport and specializes in specific sports conditioning for every level of athlete. He is a SARFU level 3 Rugby coach.
He offers rugby specific sessions to help youngsters improve their fitness and skill levels….
Colgate 15km and 32km Road Race
Author: admin
Massive THANK YOU to all the M.A.D. peeps that lent a hand in making our water point ROCK!! Well done to all the athletes that took part, was awesome to see so many familiar faces! MAGIC day out!!
Weekend Training 23, 24, 25 March
Author: admin
Weekend training… Friday 23: 5am Mac D’s 50k cycle. Swim homestead 11am. Drills and Run 4:30pm Boksburg stadium.
Saturday 24: 6am Bike 100k from Parkrand Mac D’s to Suikerbos plus Suikerbos loop. Run 30min brick. Back in bus with trailer. Swim long Homestead Dam 3pm.
Sunday 25: Pomona loop cycle 6am from Mac D’s.
SA Champs Week in P.E
Author: admin
The coach plans on arriving in P.E. on Wednesday night 14 March. The idea is to spend a few days getting used to sea conditions and the course. Every time the champs are held at a coastal venue there are a number of DNS because of the sea swim or really poor times as inlanders battle in the sea, especially if it’s rough.
M.A.D. is offering to help those that feel they need it. Just look out for us on the beach or contact Mike on 0836661714. The program for the week is as follows:
Thursday 08:00 Swim 09:30 Swim 10:30 Bike 12:30 Swim 14:30 Transitions & Run I/vals
Friday 08:00 Swim 09:30 Swim 10:30 Transitions 12:30 Swim 13:30 Bike
Saturday 08:00 Swim 09:30 Swim 10:30 Bike 12:30 Swim
Sessions are open to anyone from any province. See you there if you feel you need it.
Weekend Training 24, 25, 26, 27 Feb 2012
Author: admin
Peeps this is pretty weak…….my first post for 2012! Really have to get sorted when it comes to admin.
Anyways, it’s a good post in that it’s going to be a busy weekend for training. With SA Champs on 18 March and IMSA on 22 April, the plan is to get some quality hours logged.
Friday 24
05:00 Bike 60k From Mac D’s (for peeps with real jobs)
09:00 Bike 45k From Boksburg Stadium (for the rest of us)
10:30 Run brick Stadium
11:00 Transitions Stadium
13:00 Swim Delville, Germiston
16:30 Run Drills, core + off road
Saturday 25
06:00 Bike Mac D’s Parkrand to Suikerbosrand Nature Reserve 46k
07:30 Bike Suikerbos 57k
10:00 Bike Back to Mac D’s 46k
15:00 Swim Homestead Dam
Sunday 26
06:00 Bike From Mac D’s Pomona Classic recovery 70k
Monday 27
09:00 Swim Homestead Dam
10:00 Bike Brick 20k
11:30 Bike Stadium 20k tt set
12:00 Run Brick
12:30 Transitions
17:00 Run Stadium Drills + core
Training Monday 12 to Sunday 18 Dec
Author: admin
OK training plans for next few days:
Monday 5pm Run drills Boksburg Stadium.
Tues 5am Cafe41 Bike. 8am Harties Bike from DSG St Marys. Run off the bike. Swim at Harties school. Cycle back. Swim St Marys 3pm. Run St Marys 5pm.
Wed 430am Bike Parkrand Mac D’s. Bike to Suikerbos @ 7 from Mac D’s or meet there 8:15.Swim Delville 2pm. Run 5pm Stadium.
Thurs 5am Bike Boschkop loop. Drive to Buffelspoort Swim bike run there.
Fri 430am Bike Mac D’s 430pm run stadium
Weekend own training
Road to London Article
Author: admin
Following on a good win at the 11 Global Tri at Sun City on 6 Nov, Lauren Dance follows with great result in Pretoria.
Erhard, Lauren take titles
South Africa’s Erhard Wolfaardt and Lauren Dance waltzed off with the titles at the ITU African Cup elite and Gauteng North triathlon championships in Pretoria on Sunday.
Dance was timed at 2:11:40, 1:04 ahead of visiting Finnish athlete Kaisa Lehtonen with Anel Stewart third in 2:13:18.
In the women’s race in Pretoria it was a chance for Dance to get her confidence back in the racing set-up. Like Wolfaardt she was part of Team SA at the All Africa Games in Maputo in September but was not in peak shape. “I had been out for a while and just got back from a dismal last place at World Champs in Beijing. This was my second race since Beijing. I was in a pretty nervous though relaxed state, until standing at the swim start behind the other competitors”
“The age-groupers stared off first – I love watching them race as I train with a lot of the age-groupers and believe it is where the spirit of triathlon lies. They bring back the reasons why we all start triathlon, the love of racing… And that is how I wanted to race this particular race.
“The swim got underway, and of course the two Koreans in the field lived up to their reputation of being lethal in the water, with me seeing myself second last out, over a full minute behind. My thoughts were ‘just get on that bike and ride!’. I managed to catch the two leading ladies within the first 5km climb. Feeling strong I then set the pace with the help of Anel Stewart. We were able to drop Jang from Korea on the second lap of the bike.”
Into the run after a solid bike Dance’s thoughts were just to hang in and see how it went. “but I saw myself setting the pace and slowly building a gap between myself and Anel. I ran a pretty constant run, which was good enough to hold off the fast approaching Lehtonen and win the race. It was only on the last lap of the run where I thought if I kept running I could actually win.”
In terms of a confidence booster the value of Sunday’s win was immense. “It was a very unexpected result. My coach (Mike Moriarty) and myself have been working well together but just building slowly after the disappointment of World Champs and this race was merely just to see where we are and where we need to go. I still have a lot of work I need to do but it is comforting to know and believe we are on the right track. The rest of the year is just taking a step back and going back into base training and proper conditioning for the upcoming season. Maybe a few running races, 10k or 15k road races, just for a change in environment and also for faster pace. My coach and I are looking at SA Champs as the next focus race and we are still busy discussing further World Cup and European Cup races for the 2012 season.
“I have had 18months of on-off training, being injured, so the main focus at the moment is to make sure I am injuryfree, where I am well enough to train and race properly. My coach is very supportive and I believe is guiding in the right direction with 2016 being the major goal in mind and heart.”
Weekend plans 18,19,20 Nov
Author: admin
Training plans this weekend:
Friday: 430pm Boksburg Stadium Run drills + offroad run
Saturday: 6am Cafe 41 Pretoria Bike & run brick
Saturday: 3pm Homestead Dam Open water swim
Sunday: 94.7
Weekend Plans 11,12,13 Nov
Author: admin
Friday: 2:00 pm Bike + transition Stadium
Friday: 4:30pm Run drills + run Stadium
Saturday: 6:00am Brick Bike+ Run Mac D’s
Saturday 3:00pm Swim open water Homestead Dam
Sunday: 11 Global sun City,BSG PE,Own training