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The Motivator! 13th October

 

Results:

Complete Performance Rail Trail Rampage: 
Pace runners and support team: Kylie Cox, Kate Lugtigheid , Mark Ingram,Miles Watson, Ben Gibson, Lisa Brignall, Ashley Malcom, Leighton Greer, Lucy Cross, Matt Sherwood, Richard Greer,
Todd Kraiger, Awesome Girl, Awesome Guy. 
 
5km: Natasha Greer, Rebekah Greer, Sarah Watkeys.
10km: Chontelle Fossey
24km: Paul Ronaldson - 3rd 
Rosa Carter, Amy Blair (3rd), Paul Howells, Leigh Davidson, Andrew Knewstubb, Andrew Roozen, Phyllis Hyde. 
48km : (they ran back to the car...), Jacob, Jenny.

Atacama Crossing: Simon Huntley. 

Waimate Club racing: Andrea Ludemann- PB! Will Plunket. Schiovan Mitchell (3rd woman). 

Melbourne Half Marathon: David Mann.

Next Generation Adventure Race: Dave Slater, Chris Bennett, Peter Hall, Ben Gibson, Miles Watson, Matt Sherwood, Amy Pankhurst, Odi Ruegg, Fleur Pawsey.
 


Complete Performance Rail Trail Rampage

Wow- what a fantastic day along the Trail on Sunday! Everyone put in a huge effort running and walking in the heat. Thanks to Kerry and Emily from Scenic Sports for organising a superb event that ran so smoothly. You can check out our media team's movie teaser here, on our facebook page. The results are out now.
 


 

Coast to Coast Seminars

Specific Prep and racing-
How do you prepare yourself so you can have the best Coast to Coast race possible?  Learn how to prepare specifically and get ready to race.  Get your event nutrition sorted so you can fuel your body to perform to your potential.
 
Presenters - Richard Ussher (Race Director), Richard Greer (CP Coast to Coast Coach), Chris Cox (Goat Pass Guides), Len Smyth (Topsport Kayaking), Emily Miazga (Nutrition)
 
There will be guided trips over the course on Saturday and Sunday run by Topsport and Goat Pass Guides.  So make sure that you book in if you are keen to make the most of the weekend.
You can book your way to an awesome Coast to Coast, here. 
 



 

Epic Endeavours

Epic Endeavours was founded in April 2013 by Dylan Warwick as a fund raising vehicle for the New Zealand Cancer society. Dylan left his previous employment as First officer on board the 58 meter sailing yacht Kokomo to concentrate full time on training for the Coast to Coast and gaining exposure for Epic Endeavours.

‘’Fund raising for the New Zealand Cancer society is something I'm incredibly passionate about combining this with one of the worlds greatest mulitsport events and doing something with a positive impact is incredibly satisfying’’. 

Dylan successfully completed the Coast to Coast earlier this year, and aims to compete again. You can read his race report here. He is currently overseas, so won't be competing in 2015... so here's where you come in. Dylan would like to sponsor one athlete  with a free entry into the Coast to Coast, and a 3 month Complete Performance Training package! In return you will keep the Epic Endeavours fundraising going, and working towards the target of reaching $25,000. Please contact Richard@completeperformance.co.nz if you are interested.
 

Selwyn Half Marathon


Sunday 9th November 2014
Starting in Leeston, the half marathon runners will run out through the quiet country roads to Southbridge, and carry on back to Leeston. The 10km course starts in Southbridge and runners head back to finish at Anderson Square in Leeston. Click here to enter and for more info on the event. This is a great event if you are looking for a PB time, and perfect for your first half marathon because it's flat :-)

We have one free entry to give away- check out our facebook page tomorrow (Wednesday) for details. 

C12hr/6hr Blast Mtn bike race
 

It's on this weekend at McLeans Forest! Look out for the CP flags and tent, and base yourself there. We have a 12hr team who will be on hand to help those brave individual riders with food and fluid. 
 

Event Profiles

Around Brunner
On Saturday 31st January, cycle through some of the most stunning scenery the West Coast of New Zealand has to offer. The options are:
  • The HITS Around the Bridges 30km
  • NBS Around Brunner 130km
  • Around Brunner Enduro 260km

Plus
       Mini Series with Ride the Rakaia on 28th February 2015

On Saturday the 28 february 2015-  ride across the Rakaia River Bridge with up to 1,000 other cyclists all at once, the peloton will be approximately 1 kilometre long and will be in a controlled start until you have crossed the Rakaia River Bridge on State Highway One and the Rakaia Overhead Bridge. 

You will then travel west to Rakaia Gorge. Crossing two bridges, climb out of the Gorge to Mt Hutt Station then return to the township of Rakaia.

 

 

CP Summer Memberships

CP summer memberships starts whenever you want it to! It's not too late to nab one from our website. The membership will go for 6 months, regardless of when you start. 
Here's a reminder of our awesome timetable:

  • Monday: Kayak group starting 6:30pm 10th Nov. 
  • Tuesday: Run group (6:30am), Mountain biking (6pm)- check for locations. This week @ McLeans Forest, next week Halswell Quarry. 
  • Wednesday: Road cycling (6pm)
  • Thursday: Off-road run group (6:15pm)
  • Sunday morning: Run group & Road cycling group
  • Apollo Power Yoga class. 

Training Tip: TSS Score


For those of you using Training Peaks software, you may have noticed the TSS Score box in your workout screen, and wondered what it means. 

*"By using Training Peaks Training Stress Score® (TSS®) system you can gain points for virtually any sport or activity. This allows any endurance athlete the ability to quantify their workouts based on their relative intensity, duration and frequency of workouts. One single value can now represent how hard, and how long you worked out. 100 points earned by a pro is relatively the same as 100 points earned for a beginner because TSS is relative to each person's threshold".

If you have a heart rate monitor or pacing device, you can have Training Peaks work out your TSS. Best practice is to upload your workout into Training Peaks and it will automatically calculate. This is a great way to  measure the effectiveness of your training. You can then add your 'Performance Management Chart to your Training Peaks Dashboard. If you're not sure- ask your coach or check out this link.

Please note- you shouldn't be aiming to have all of your workouts at TSS score of 100 :-)

*Info from Training Peaks website.