[Training] November 2024 Updates

Notes from the PT to 73 Olympic athletes, and reflections from the Oxford vs Cambridge race.

Dec 04, 2024

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This month has focused more on mental resilience than physical fitness, gruelling PT, with the reward of a fun race at the end.
Read on for Japan pictures and notes from a talk with Gerrard Hartmann, 7 times Irish Triathlon Champion and Physio to 73 Olympic medal winners (yes I got to ask him some questions!).
Don’t miss the poll at the end!!

Running

This was a month of both highs and lows. I got a lot faster setting a 5km PR on a 10km progression run (yes clearly my 5km PB is outdated).
Then the day after I rolled my ankle and that led my fitness to look like this:
Now it’s the gruelling road to kick it back up while not re-injuring myself. This means biking and swimming are my friends in December.
I ended the month on a high by competing in the Varsity match between Oxford and Cambridge. It was extremely fun. Oxford won 5-0. The scoring system has been around since 1880 so don’t worry about it …..
Really hope there will be gender parity between the teams finally in the 2025 race.

Notes from an Olympic PT

In the midst of my injury, it was an absolute delight to be able to go to a talk by Gerrard Hartmann and Dame Sarah Springmann.
Gerrard Hartmann has been the PT for 73 Olympic athletes and he is so successful that he seems to have not needed to update his website since 2008.
Some (paraphrased) quotes from him:
- To win is to finish, to finish is to win
- The fellowship of sport will take you far
- Athletes spend most of their time losing, but they enjoy the process just the same
- 0-72hrs after an injury rest it and do the usual RICE
- 72hrs+ get back to moving it quicker and regain range of motion as you can
- Core stability, flexibility and ankle and knee pre-hab are the building blocks of a winning athlete.
You can read a full interview with Sarah here, with iconic lines such as “I haven’t looked recently to see how many indoor rowing world records I still have, but when I turn 70 I’ll have another go” and “I still train like a nutcase …I still have a resting heart rate under 40 and it helps manage stress.”
If I want to be like anyone “when I grow up” it’s like Dame Sarah.

Cycling

Was quite limited while I was in Japan, so no major updates.
Looking into getting a proper race bike for 2025 and into getting a bike fitting for it.

Keeping the training load optimal is very hard while injured and also with the fitness increases as of course, you have to keep increasing the # of km.

Strength Training

This has been great. I’ve brought a lot of my strength back to where I was in July when I switched to intense running training.
I think, barring any new injuries I am gearing up for some PRs.
My current training split is looking like two gym days a week and ankle strengthening and core 2-3 days a week.

Flexibility

Great progress here as well. I have been able to do a full 1.5-hour yoga session with my sister and our teacher every weekend in November.
I see no flexibility decreases currently, aside from the reduced range of motion in my ankle.
Very excited to make my ankles very bulletproof for the rest of 2024 and in 2025!

Poll

I will send a separate newsletter where you can “predict” my training and races for 2025. Eg: which will Sofya be fastest in? Swim, Bike or Run? Will Sofya do a marathon in 2025? Would you as the reader be interested in this?

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