On track with ideal build-up
IN A sport where seconds can be the difference between a podium finish and an “also-ran”, Cairns Olympic distance triathlete Leigh Whitney is constantly searching for an edge. Next week, Whitney will compete at the ITU World Age Group championships on the Gold Coast, coming off a solid sixweek block of training.
IN A sport where seconds can be the difference between a podium finish and an “also-ran”, Cairns Olympic distance triathlete Leigh Whitney is constantly searching for an edge.
“There’s a lot of trial and error involved,” Whitney, 44, said. “I’ve done a lot of weight work in the past and another coach suggested different supplements but I’m getting to an age where it’s hard to get improvements.”
Next week Whitney will compete at ITU World Age Group Championships on the Gold Coast, coming off a solid six-week block at Cairns Altitude Training (CAT).
Since starting at the Manunda facility under the watchful eye of exercise physiologist Scott Payne, Whitney says he’s noticed a marked difference in his performance.
“I’ve never tried something like this and living in Australia it’s hard to train at altitude,” he said. “This is something where I see I can improve a couple of per cent.”
The triathlete, with more than 25 years experience, says he first felt the benefits of altitude training at the Townsvile Tri-Fest last month where he topped his age group.
“I was able to push really hard for the first half of the swim and managed my heart rate,” Whitney said.
“I pushed at my normal tempo, my stroke rate was right up there and there was no burn in the muscles.
“I got to the first buoy and I was 10 metres ahead of the pack already.
“When I analysed my race afterwards, I put the strong start down to the (altitude) training.”
For Whitney, training sessions at CAT are set to simulate 3300m above sea level with a lower oxygen level in the air.
“That’s the optimal level for my type of training,” he said.
“I’ve trained on the bike at 5500m and that was excruciating. I was sweating profusely and got quite dehydrated, so it’s not as beneficial.
“We do sprint cycles with 10 seconds of maximum effort and then 30 seconds off, five times in a row.
“Then we break at low intensity then repeat the cycle four times.
“We do another program where we build up slowly for an hour and I find that really helpful. I get a lot out of those sessions.
“Other times I’ll just go in and do a regular session on my bike.”
Payne says about 25 athletes regularly use CAT which is the only facility of its kind north of Brisbane.
“The training system we’re using here is about improving anaerobic capacity,” he said.
“That means you can do more without fatiguing. It’s not about helping you get aerobically fit.
“We simulate up to 5500m of elevation for trekkers so they get an experience of what that’s like.
“There are physiological responses and the room helps you adjust for the psychological and physical preparation before you head over.”
In addition to building his anaerobic capacity, Whitney said training at altitude has had other benefits.
“As I’ve gotten older I’ve had more trouble keeping my weight off,” he said.
“But my weight drops off a lot quicker in the chamber.
“I’m also finding my appetite isn’t as strong. It just means that trying to get down to my racing weight is easier.
“I hadn’t felt the weight drop off that quickly in years.”
Whitney, who will compete in the 45-49 age group next year, said a strong showing on the Gold Coast will give him plenty of confidence going into next year.
“I’d like to be in the top 10 of Australian competitors.
“I’m not sure where that will put me overall but that’s the goal,” he said.
editorial@cairnspost.com.au facebook.com/TheCairnsPost www.cairnspost.com.au twitter.com/TheCairnsPost