THE ROC Q&A SESSION

with the TOTAL TRI TRAINING team


The team at Total Tri Training, with a wealth of experience and expertise, run through lots of questions that will help you be well prepared to take on THE ROC WALES 2021.

Some questions brought up in the session are covered on our FAQ PAGE.

WATKIN PATH RECCE

PRESENTED BY Claire Holliman


Claire Holliman takes you up (and down) The Watkin Path and prepares you for what to expect on race day.

CARB LOADING PRE-RACE

with TOTAL ENDURANCE NUTRITION


Any endurance event lasting between 4 and 9 hours requires a serious consideration of nutrition, especially when the challenge ahead involves ascending and descending a mountain mid-race! For many people the nutrition aspect of endurance racing is (at best) a secondary consideration – but without a proper nutrition and fuelling plan, what we do on race day won’t reflect the weeks, months and years of training that we have put in to prepare for an event.

Dr Sam Shepherd from Total Endurance Nutrition provides some tips on how to prepare in the 1-2 days before the race, and how to fuel your race performance. The overlying message in both instances is to have a plan – don’t just assume you will eat enough food or drink enough fluids. Create a plan and KNOW you will prepare and fuel your race as effectively as possible.

HILL CLIMBING RECCE

PRESENTED BY Arthur Connell


Arthur Connell focuses his recce training on Moel Faban and some key tips for smashing those steep ascents and descents.

“This video shows how I use intense hill reps to prepare for endurance events. I run up and down the steep grass section for cardiovascular and muscular fitness development while adding short technical sections to practice fell running techniques. Short sharp sessions on my door step are time efficient methods to boost fitness without causing too much fatigue or risking injury. This strategy helped my wife, Catherine win THE ROC in 2019.”

RACE DAY NUTRITION

with TOTAL ENDURANCE NUTRITION


Dr Sam Shepherd from Total Endurance Nutrition provides some tips on how to fuel your race performance.

Sam specialises in nutrition for endurance sports, particularly triathlon, cycling and running.  He works with a range of athletes from enthusiasts to those competing at the elite level, to refine and optimise their diet and nutrition plans to benefit both their lifestyle and maximise sports performance.  This advice is built on 12 years’ experience as a researcher, lecturer and practitioner in the exercise physiology and nutrition field.  He currently works at Liverpool John Moores University as a Senior Lecturer in Sport & Exercise Nutrition, and is a Lead Nutritionist and Co-Director of Total Endurance Nutrition.

For more information on Sam and Total Endurance Nutrition:

www.totalendurancenutrition.com
sam@totalendurancenutrition.com
Follow on Instagram: total_endurance_nutrition