Super Star Age Grouper, Nikki Mathews (4th in AG 2019 IRONMAN World Champs) and IRONMAN Coach Rob Dallimore hosted a Q&A session for the women travelling to the 2023 IRONMAN World Champs in Hawaii.

We go over a bunch of things, including course notes, race day strategy, getting around town, places to visit and there were some excellent questions too. 

Check it out if you're interested in what was said

This is a recording of a webinar Coach Rob hosted on 14 September 2023. 

In the meeting Rob introduced key aspect of the courses, discussed the challenges of training for these events and outlined how the training may look for it.

There were some great questions from the audience too

If you're interested in following the Foot Traffic Coaching Race Specific Training Plans for these events you can find out more in the link below.
https://foottrafficcoaching.com/ironman-70-3-and-ironman-nz-training-plans

Coach Rob sits down with Professional Athlete, and Foot Traffic Coach, Rebecca Clarke about her maiden IRONMAN 70.3 win.

We discuss the race, her training going into it, and how her season has progressed on the way to the peak of her season in a few weeks time, at the IRONMAN World Champs in Kona.

Coach Rob talks through the final prep, and all the important race day things, to the Kiwis and Aussies racing the IM World Champs in Nice, France.

Coach Rob Dallimore and Moss Burmester discuss Moss' fantastic debut IRONMAN performance, at IMNZ in March 2023.

Moss followed the Foot Traffic Coaching IMNZ Race Specific Training Plan. Following the plan carefully and trusting the sessions prescribed, as well as being meticulous with sticking to his training zones, set him up for a great day.

You can sign up for the IRONMAN 70.3 Taupo 2023 and the IRONMAN NZ 2024 Race Plans now by clicking the link below
https://foottrafficcoaching.com/ironman-70-3-and-ironman-nz-training-plans

Look out for the various upcoming race plans for the IRONMAN Oceania events.

Last week Paratriathlete Kurt Peterson and Coach Rob Dallimore travelled to Long Beach, California, for the World Triathlon Elite Paracup event.

This was the first race in the qualifying window for Kurt to reach the 2024 Paris Paralympics. As it turned out the race didn't go quite to plan, but for the whole week there we had plenty of highs and learnings.

The path to the Paralympics is a tough one, and there's a lot of navigating to be done, but Kurt and his team are determined to push on to the next race and look to gain some more valuable points.

As you can imagine, a campaign like this isn't cheap. So if you are interested in contributing to Kurts cause you can make a donation through the following link - https://givealittle.co.nz/cause/kurts-adventure-to-paris-2024?fbclid=IwAR0sJRAgw8geCdmilIpqjLsxM5PRGmoF9XypaVSShmJ3GenGEQc16MB7Zvk

Heart rate monitors have become essential tools for athletes and fitness enthusiasts to track their heart rate during workouts and monitor their overall cardiovascular health. However, encountering issues with heart rate monitors can be frustrating. 
Coach Rob discusses troubleshooting tips to help you address common problems such as connectivity issues, inaccurate readings, or discomfort. 

By following these troubleshooting steps, you can get your heart rate monitor back on track and continue monitoring your heart rate effectively.

You can read the article associated with this podcast in the link below.
https://foottrafficcoaching.com/articles/use-and-care-of-you-heart-rate-monitor

If you want to watch the YouTube video if this recording you can do so in the link below.
https://youtu.be/4AkzadfGBA4

Rolling starts were introduced to IRONMAN Triathlons as a way to mitigate congestion and improve safety during the swim portion of the race. How you tackle a rolling start may have an ipact on your race, so go into it with the best strategy that works for you.

Coach Rob shares his ideas around Rolling Start strategy.

To race an IRONMAN Triathlon with a rolling start, here are some tips:
-Know your estimated swim time: When registering for the race, provide an accurate estimate of your swim time. This will help the race organizers assign you to an appropriate start wave, ensuring you begin with athletes of similar abilities.
-Position yourself correctly: During the rolling start, line up with athletes who have a similar swim pace to yours. This will help you find a comfortable rhythm without having to constantly pass or be passed by others.
-Pace yourself: Since you won't have the advantage of drafting off other swimmers or being pulled along by a fast pack, it's important to swim at a pace that suits your ability. Avoid going out too hard and exhausting yourself early in the race.
-Focus on your own race: With the rolling start, it's easy to get caught up in comparing yourself to other athletes. Instead, concentrate on your own performance and execute your race plan. Remember that the overall result will be determined by the combination of swimming, biking, and running, so don't put too much emphasis on the swim portion alone.
-Use sighting techniques: During the swim, it's crucial to navigate accurately to avoid swimming off course. Practice sighting techniques beforehand to ensure you are aware of slower swiers in front of you.

By following these tips, you can maximize your performance in an Ironman Triathlon with a rolling start while enjoying a fair and safe race experience.

You can read more here - https://foottrafficcoaching.com/articles/the-rolling-swim-start-for-triathlon

Coach Rob took a stroll through the IRONMAN Cairns Expo. It was a warm sunny day, vibes were cool, people were pumped and there were some cool brands on display.
Unfortunately we only got a chance to talk to a few as it was pretty busy, so thanks to those who were able to chat for a few minutes.

Links to those companies are below:
www.ironman.com/im-cairns
www.FulGaz.com
www.wynrepublic.com
www.hoka.com/en/au/
www.goochgoo.com
www.bontcycling.com
www.maurten.com
www.pillarperformance.shop
www.atohi.co

Good luck to everyone racing this weekend, and if you aren’t, then put it on your to-do list for next year. 

Optimizing recovery after exercise is crucial for athletes and fitness enthusiasts to enhance performance and prevent injuries. Sleep, nutrition, massage, pneumatic compression devices, and percussion devices are all effective modalities for enhancing recovery. 

Here at Foot Traffic we use and trust the Recovery Systems pneumatic compression boots. They are simple to use, offer the most amount of customisation, are portable and have the highest compression rating of any others on the market. Use the code FOOTTRAFFIC10 to get a discount on with Recovery Systems
www.recoverysystemssport.com

You can read more about recovery modalities in the article linked below:
https://foottrafficcoaching.com/articles/optimizing-your-recovery-from-exercise