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If you don't have tanlines from running, riding, kayaking or swimming this summer then you have either been awesome with the sun cream or you have been hiding under a rock somewhere.
The summer season of events is upon us and for CP it is our busiest time of the year with a large number of people lining up for their key events of the season following months of preparation. This is an exciting rewarding time as coaches as we see all that hard work and planning paying off.
In this edition of the Complete Performance Motivator you will find a number of useful tips and tricks to try that include; helping you to manage cramp if you get it, how to race across a river on your mountain bike and even how to eat while running so you don't choke!
We look forward to seeing you out there and cheering you on,
Richard
AT THE RACES
St James Mountain Sports
Mountainman Adventure - Peter Hall (2nd), Ritchie Bath (3rd), Fleur Pawsey (1st),
Alpine Adventure - Miles Watson, Richard Dove, Laura Thomas, Lisa Morrison,
Pony Express MTB - Chris Steiner, Vance Stewart, Nina McVicar
Homestead 1/2 - Trudi Atkin (1st)
Timaru Triathlon
Short course - Sam Averill (1st)
Duathlon - J Paul Ronaldson (2nd) , Simon Huntley
Kayak - Michael Gallagher (1st Vet)
Olympic Dist Tri Bryan Prestidge - completed the timaru tri for the second time, the first was 20 years ago at the inaugural event!
Port Hills Enduro - Adrian Block
South Island Tri Champs, Wanaka - Samantha Owles, silver medal in age group
Shoe Clinic 5km series - Tim Farrant, Dean Velenski
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NUTRITION TIP OF THE WEEK - RETA TROTMAN
She must be the most enthusiastic nutritionist in the business who is out there trialling, testing and of course tasting...
Her latest Nutrition tip is a must watch!
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CP GROUP SESSIONS - BOOKINGS
Book in seconds with the mindbody connect ap on your phone. Search for Complete Performance and hit book.
Download the "mindbodyonline" ap and search for Complete Performance, choose your session and hit book.
Another great thing about this is you can give us feedback about the group sessions that you attend, so tell us what you think so we can continue to improve our service to you.
Remember if you have not been to a group session before your first session is complimentary
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BUNCH RIDING BASICS
We had a great session on wednesday night with an excellent group of riders.
If you missed it all is not lost as we will be running it for the last time this summer on Wednesday the 25th of February BOOK NOW!!
Wednesday 25th February 6-7.30pm. Meet at the back of Pioneer Sport and Rec Centre 75 Lyttleton street at 5.45pm. |
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SPEIGHT'S COAST TO COAST - 13-14 SLEEPS TO GO!
Depending on how organised or nervous you are feeling (therefore lost sleep) there is not long to go until race day...!
Make sure that you tune into our facebook page to keep up with the action as it happens as our CP MEDIA TEAM will be out cheering on the team on and updating you with their progress.
We will also be helping out at Klondyke corner with ice baths to help you recover from the Mountain Run on Friday for the two day competitors - make sure that you come and dive in as this will make a huge difference to your recovery and performance for day 2 |
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CP SUMMER HUT & SHELTER BAGGING COMPETITION
The heat is on! Even though you maybe back at work and busy again make sure that you still plan for some adventures to bag another hut or shelter. Nicole Ranger from Wellington continues to tick her scoreboard over - Orange Hut in the middle of the akatarawa forest park.
There was talk earlier in the week about the trophy possibly heading north however our CP Coach Simon Huntley has gone on a hag bagging rampage on the routeburn track and the Otago Railtrail.
There is one month to go to make sure that you have bagged at least one and find a winner!
Please copy and paste this table into an email and send us your score.
Date// Name of Hut or shelter // Points (see the rules below for the scoring)
The Rules
1. You must have a photo of yourself tagging the hut,
2. Double points given for staying at the hut
3. Extra points will be given based on elements of adventure, danger and awesomeness required to make the tag.
4. Either post your photos (and story for extra points) on our facebook page or email them to richard@completeperformance.co.nz
Road cyclists don't despair as there are a number located beside the road - so keep your eyes peeled. |
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LAURA THOMAS - AN AWESOME GOAL!
"My goal is to raise $10,000 towards breast cancer. On the 14th of February I am taking on the biggest challenge both physically and mentally I have ever done by aiming to complete the 2015 Coast to Coast Longest day. Although this is a small challenge compared to those battling breast cancer. I hope it is enough to convince you to sponsor me and help support Breast Cancer."
Show your support to Laura and Breast Cancer by giving a donation and guessing her longest day finishing time. The closest guess wins a Epic Endeavour coast to coast support crew t-shirt. |
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RIDE THE RAKAIA
Join me at this years ride the ride the Rakaia event, this years event is looking to be the biggest one yet. It is a really doable event but be aware it is not flat... February 28th see you there.
Book in your leave pass now and enter |
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PIES AND PASSES - CP CYCLE TOUR 2015
Last day to book in 31st of January - that's tomorrow!!!
If you are unsure about if it is an awesome thing to do then check out Reta's latest update here
Pies and Passes – CP Tour 2015 will be a mix of bikes, high passes, mountains, rivers, wild coast and back country roads from Springfield to Fat Pipi’s in Hokitika. …some awesome touring and a bit of racing to spice things up. We will break the riding into multiple stages so ride as little or much as you like… you choose, we’re on tour!
Limited places available - Sign Up Now
To read about the Kaikoura trip in November Follow this link for the full report |
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CP MEDIA TEAM
We are looking for more people to join our CP media team this year. So you are heading to a few events over the summer, enjoy cheering others on and are handy with facebook this is for you.
Send me an email, give me a call or as a test send me a message via Facebook to let us know that you are keen...
richard@completeperformance.co.nz 021 051 0071 |
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RIVER CROSSINGS
If the Motatapu Mountain Bike event is on your radar this year then our latest MTB technique video is a must watch.
Click here to Be Awesome on your Mountain Bike |
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UNDERCOVER COACHING...
Do you want to get the edge over your training partners? Then do something slightly different to get the edge - give me (Richard) a call and we can come up with a plan of attack to help you improve.
We might decide to...
- Do a nutrition session
- Get a programme to follow
- Do a technique session
- Have a regular coach consultation
- Do a planning session
- Do an extra group session per week
- Get some help with your race plan
It is up to you if you tell your training partners and help them go faster too... |
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DEALING WITH CRAMP
If you have completed an event or two you have probably had to deal with cramp somewhere along the line and depending on how you cope it has the potential to completely ruin your day.
However it is all very well for me to tell you that you should have trained harder, but when you have cramp in an event – what can you do?
Check out this link to help you develop your Plan B |
