BIKE SET UPS:
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We like to use open angles for triathlon racing and would normally set up triathletes at between 76-78 deg utilising our race and set up experience. We believe that in order to utilise the right muscles for time trialing it is essential to maintain an open hip angle, to do this it is nessasary to rotate around the bottom bracket. We have found through testing that closed down aero positions or positions that are too long hamper power output in aerodynamic profile. This is especially important as your race distances get longer. The above position is a 78 deg setup we did for Nick Gaffney (above) to maximise his aero position while maintaining his open hip angle.
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OUR TESTING:
All our testing is done through our resident lab rat and former Olympic cyclist Radek Valenta. The testing is then analysed between Grant and Radek and a template organised to work on specific weaknesses and then ongoing testing is advised every quarter to quantify strength / aerobic improvements. Radek and Grant also organise those who have power meters or those using heart rate monitors to test over longer race pace time trials on the run up to major races to set power or h/rate zones to use during those races. Once testing has been completed and zones set ,Grant sets the programme by the specific power and h/rate zones to maximise the effect of the programmes.
Below is an example of radeks test results and on from that Grants programme zones based on testing.
Below is an example of Grant's power / pace / heart rate zones Which are attached to all the weekly programmes based on the testing through Radek.
Grant and Radek are both fans of Power meters for gauging intensity on the bike and advise serious athletes or those looking for more efficient ways of targeting training to look at investing in power meters. Here Reno Herington is being lacate tested at the Aeromax base to set power zones via a set of SRM cranks for his racing overseas this winter. We use a mix of lactate and field testing to set power zones for use during races.
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OUR SWIM SQUADS AND ONE ON ONE STROKE CORRECTION:
Grant is available for one on one swim coaching outside of specific triathlon season, April till Oct. Please note that any major stroke correction work will take take a few months to take hold but the long term outcome is outstanding and worth the effort. A 60min session will be enough to correct issues with better swimmers but those wishing to completely change their stroke need to be aware that it takes time and a lot of commitment on the swimmers part. The most technically difficult of the three disciplines. Efficiency is paramount here and the biggest problem with triathletes is body position. Most triathletes mistakenly believe that their problems are kick related because their legs and feet are dragging on the bottom of the pool. They spend useless sessions flogging themselves though mindless kick sets. The single most important aspect of an athlete's swimming is balance. Most people who are not balanced well in the water will pull like mad with their arms and attempt to kick hard to keep their legs and hips from doing what they do naturally - sink. Without correct balance pull and kick are just going to wear you out very quickly. Not what you need before you even hit the bike. Instead of sessions on the kick board, your problems can be corrected by redistributing your weight. Make the front of your body heavier by pressing your chest into the water towards the floor while swimming. Your hips and legs will float up where they belong. With a balanced body even the weakest of kicks can't drag down a good body position. The other major factor to consider is rotation, good length of stroke comes from rotation of the body and not from extending your arm too far out which is a mistake a lot of people tend to make. Even the shortest of strokes can be lengthened through drills to correct these problems.
Grant has been swim coaching since 1992 and has been head coach at Pittwater House School since 1994. Grant also practices what he preaches, see the doc below for some of his swim results.
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OUR PROGRAMMES:
Please see the programme information page on all our programme options. If you would like to see a sample of the programmes and how they are set out please email Grant Giles on grant@aeromaxteam.com
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HIRE A COACH:
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Seminars
We also offer our services to race directors and Triathlon clubs for seminars / clinics and club coaching by arrangement.
Triathlon Club Programming
We now offer the service of programming entire seasons for triathlon clubs. In one example Alburny Triathlon club employed Grant to program their whole 7 month season including all their club racing, Olympic distance racing and Half and full Ironman. Albury had an extremely sucessful season and were very happy with service. Grant has worked in close quarters with Triathlon clubs previously including directly coaching Balmoral Triathlon club with Bruce Thomas for 3 years.
