Hiking to Hell

A week of challenging climbs. From Thursdays Trail Sess up and down some technical and flowing steep fire trails and Sundays SNL long run out at Mt Sugarloaf with repeats of the hills, calling for the poles to come out and made use of the opportunity to practice for some up and coming races.

Another great week, you can listen to podcast via the link - https://open.spotify.com/episode/2CWYYz13NyQgG86mTlaCEA

There is an update with the SNL Sunday Long Run 2nd July, we will be heading out to Mt Royal for the Long run, details are attached via the link - https://www.strava.com/clubs/1115488/group_events/1409445

All welcome to join, reach out for more information!!

The Last Supper - https://fb.me/e/29ETEyml2

Sunday 23rd July - SNL Group catch up, cover off the last 3 weeks of races, Brisbane Trail Ultra, Elephant Trail Race and Rafferty's Coastal Run and the final block of training for the UTMB Athletes. All welcome to join at the Thirsty Messiah (new brewery in Newcastle) will have a live Beve with Benn Episode as well

BEVE WITH BENN - EP15

Intro Song - ACDC -Highway to Hell
Welcome to Beve with Benn Episode 15
Beer of choice? Brewdog Grapefruit Infused IPA

WELCOME - NEW ATHLETES

Tom Barton
John O’Rourke

TRAINING TALK

Last week's training sessions (Strava)
Strava Leaderboard
Training Peaks - SNL Group

UPCOMING SESSIONS

Next weeks Sessions
Refer Training Peaks
UTMB - Sunday Sessions - Mt Faulk Rd Repeats

RACE RESULTS

South West Rocks Fun Run - Caleb 3rd Overall Male in the 4km - 18:28

RACING CALENDAR

Bay 2 Bay 12km + Half Marathon
Lakes 100
Brisbane Trail Ultra
The Guzzler Ultra
Elephant Trail Race
UTMB

RUNNING EXPERIENCES

Mt Royal - Sunday 2nd July
Barrington Top - Sunday 16th July
TRAINING PEAKS

SOCIALS

Sunday Runs - All welcome (Mt Faulk Rd Loops)
UTMB Training Sessions

COACHES CORNER - Planning your nutrition for training and racing

See a nutritionist and or dietian
Know what you are eating, understand the nutritional benefits
Be consistent and have a plan
Plan ahead for the day.
If you are fasting / intermediate fasting, be flexible around your training
Find out what works for your gut and your digestive system
Balance your nutrition - healthy and if you indulge balance it out throughout the day
Don’t restrict - limit and in moderation/reward and or substitute
Try to have protein with all your meals - stay fuller for longer
Protein with carbs to digest better in the system
Lo-GI carbs - less processed
Good fats - fish / some oils/avocado nuts and seeds/omega 3-6
Caffeine boosts the metabolism
Buring more than your consuming at times if weight loss is the goal
Stress fractures are linked to under fueling
Iron - Vitamin B for energy
Magniesm to help blood flow and relax/sleep

ATHLETES QUESTIONS

Next week - post questions in Messenger or FB page

5 QF’s WITH BENN (quick facts) Benn Coubrough

Favourite Race Experience? UTA 2021 - 15th Overall

Race you want to do? UTMB 171km

Best Learning and Running / Training Tip? Adapt to the day and have a plan that is flexible

Favourite Session of the Week? Sunday Long Runs, The group - the long run, getting to push your limits for the ultra races in the simulations for the races you are training for

Fun Fact / Something about you? Play semi-pro football for 15 years, and was a Goalkeeper, but also played on the field and came out of goals one game and scored a volley for the equaliser in the 90th minute.

OUTRO SONG - Paint it Black, The Rolling Stones
Thanks for joining me @ Beve with Benn
Stay tuned for updates
Post your questions and updates on racing
Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline