TO HELP YOU TRAIN

As we all know, walking the 25km, 50km or 100km races is a very different prospect to running them! To cater to both walkers and runners, we have had specialists in both areas develop specific training programs for each discipline, and for the different distances.

WALKING PROGRAMS

Developing programs specifically for CBR100’s walking events is Olympian and Commonwealth Games gold medalist Nick A’Hern, Managing Director of A’Hern Fitness. Nick has developed 12-week programs for the 100km, 50km and 25km events.

Weeks 1–4 focus on strength and conditioning, weeks 5–8 on endurance, weeks 9–10 on making sure you can cover your nominated distance on the day, and weeks 11–12 on tapering and final preparations. Nick gives you a day-by-day run down on how many lunges, crunches and planks to do, as well as what sort of walking you should be doing to build up in time. He also provides useful tips and hints throughout.

Contact nick at A’Hern Fitness or on 02 6260 8500 if you would like Nick to develop a personalised training program for you for the CBR100.

25 km Program   |   50 km Program   |   100 km Program 

Want a personalised program and supported training for the CBR 100 Challenge? contact A’Hern Fitness directly at [email protected] or on (02) 6260 8500.

RUNNING PROGRAMS

For runners, trail runner and owner of Find Your Feet, Hanny Allston, has written an 8-week training program, and is also offering training planners to help you perform at your peak on race day. You can access both for free by going to the Find Your Feet website.

In addition, Hanny and Find Your Feet coach and elite ultra distance runner, Majell Backhausen, have written a detailed strength and stability program for all runners in the CBR100, which is also available at Find Your Feet.

Hanny knows there is no true secret to easily preparing for an ultra-marathon race.

‘Training for an ultra marathon requires careful preparation with the emphasis on strength and endurance, balanced with sufficient recovery and optimal nutrition. Taking your time to build up the kilometers and intensity will help to ensure that you don’t become flat and demoralized by the process of preparing for your chosen race.  Training also needs to be balanced around the busy modern lifestyles that we all lead.’ – Hanny Allston

To download your training FREE training planners please visit the Find Your Feet online retail store:

http://findyourfeet.com.au/collections/training-planner

If you have any queries in regards to these training planners or require more personalized assistance from Hanny or Majell, please do not hesitate to contact Find Your Feet at [email protected] or call the Find Your Feet store on 0466906167.

You may also like to listen to one of Find Your Feet’s numerous educational podcasts covering topics such as nutrition & hydration, mandatory gear and training advice.  These can be downloaded from the Find Your Feet online retail store: http://findyourfeet.com.au/collections/webinars-podcasts

If you have any queries about the best equipment, apparel or nutrition for your race, do not hesitate to contact Find Your Feet at [email protected] or call the Find Your Feet store on 0466906167 and ask to speak to Graham.

Hanny is a competition advisor for CBR100 and will be there on race day encouraging everyone on!

Training Tips

Course familiarisation is important but you if you can’t get on the Centenary trail you can simulate it by getting off road and taking on hilly uneven terrain
if you are competing in the longer events 50 km or 100km, it’s a good idea to train at different times fo the day, especially in the dark. Everything looks different at night, so don’t wait till race day to try it
Train in the same clothing and footwear you will be competing in. Race day isn’t the time to try something different. This also applies to your hydration or back pack. Do your longer walks and runs with them on so you know how it feels
Endurance training (walking/running) is only one component of a successful endurance event. Strength training compliments endurance training and reduces risk of injury. Functional strength will help you later in the event when things get a little tough. We have put together a basic strength program to do in addition to your walks/runs
CBR 100 challenge success witll depend on your abnility to recoever from the day to day training activities you do. You don’t want injury getting in the way of a great day out.
Stretch after every sesson, hydrate properly, eat fresh, use things like foam rollers, or have a massage for your sore and tight bits, and sleep well.

Training Phases

In your base phase its time to start walking, and time to introduce strength training into your weekly schedule. The aim of the base phase is to condition your body to cope with training load
Distances will increase in this phase of training. Now that you have a base to work for, your goal is to gradually increase your training load, also train on consecutive days. A great time to ensure you follow some recovery methods
Covering the kilometres in training is a great way to guarantee you are ready of the challenge that lies ahead. In this phase you will experience back to back long walk days. This can be challenging but will take you to the next level. Again remember to use your recovery plan
Mental preparation begins in this phase. By now you have experience many highs and lows in your training, but you have come so far, done the training, so believe you can do it.
No strength training is done in your taper phase, however training does continue. Distances will decrease and a little more rest is introduced. Continue your recovery plan and be aware of hydration, clean eating and lots of sleep. A well prepared rested body always performs at its peak

ABOUT NICK

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Nick A’Hern 
began his international athletic career at the age of 15. Success quickly followed and by the age of 20 he became the Australian Champion in the 20km walk.

As the winner of two Commonwealth Games Gold medals in 1994 and 1998, his back-to-back victories created history in the walking event.

The triple Olympian first competed at the Olympic Games in 1992 in Barcelona. In 1996 Nick finished 4th in the 20km walk then went onto secure his second top 10 finish in the Sydney 2000 Olympic Games.

Nick is aware of what it takes to strive to be the best. Personal sacrifice, dedication and the right attitude combined with energy and motivation have helped him excel during his career as an Olympic athlete and now as managing director of A’Hern Fitness.

ABOUT HANNY

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Hanny Allston was 20 when she won gold in the Junior World Orienteering Title in 2006. Not content with that stunning achievement, two weeks later she lined up to take on the seasoned pros and won the Senior World Orienteering Title as well. Hanny is the only athlete to have ever done this.

Since then she has not only continued to set records and achieve podium finishes in endurance events around the world, but in 2009 she founded a company called Find Your Feet in Hobart to create an opportunity for mature aged runners to socialise while learning the basics of running.

Over the past six years, Find Your Feet has grown exponentially and now includes – amongst other things – a retail shop that sells ultra running gear – the only one in Australia to do so – group and one-on-one coaching services, camps and tours. Find Your Feet is a one-stop-shop for serious trail runners and Hanny’s entrepreneurial spirit saw her awarded Tasmania’s Telstra Young Business Award in 2015.

Hanny is also the Competition Advisor for the 2016 CBR100.