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Day 6 Update - coming soon! Well that's it! The final day of my training camp is done, and I couldn't have asked for a better way to end this week. As a reward I have taken myself to the vineyards of Italy for the weekend to meet up with some family (the Valpolicella region for the wine lovers!). I will post the full summary of today a little later (the Internet is a bit slow out here), and make sure you tune in because it's an absolute cracker! But for now, a little message of thanks...
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Day 6: Trail run (mod-hard intensity) Well, what a way to finish an awesome week of training! The 6th and final day went out with a bang - and no thankfully, it wasn't my legs. It was being able to summit one of the local mountains and be treated to some of the most spectacular views of the surrounding countryside...all before breakfast. Strangely enough, I didn't even plan this route. I originally intended to run up the other side of the valley to what I did on Monday (Day 2), but boy am I glad it changed! I started out up the mountain towards the intended trail, and then it went a little something like this... *Me running, spots a trail going up a different mountain* "Oooh look! A trail!!!" *Runs off on the new trail* Honestly, I don't know why I bother planning my running routes because I don't think I have ever stuck with one - ever! Today I read a sign about the cultural trail that led up the mountain to what I thought was going to be old church ruins (turned out to be a big rock with crosses carved into it...anyway), so I thought why not, I'll be cultural and give it a go. I reached the carved stone, and saw the trail continued up the mountain, to a place called Monte di Lego. I had no idea what or where it was but for some reason I just wanted to run it. The trail was quite technical, really rocky the whole way up to the top, and of course, this gumby runner trips UP the hill, not running down it. Scraped knees, covered in dirt, I continued on up, ignoring my legs which were now protesting loudly at the constant climb - and I reached the summit. And holy smokes, the view was stunning! I know I live in a pretty beautiful place but seriously, this takes the cake (see video below). Not only was today a new trail, it was actually the first time I have ever summited one of the mountains around here, reaching the cross signifying the top, so I was on such a high when I achieved it - completely unplanned and totally unexpectedly. But they are always the best adventures, right?! The stats for today: Distance: 10.7 km Time: 1h 22 min Elevation gain: 700+ m My poor old Garmin is on it's last legs–as you might have noticed already this week–so ignore the altitude of 3200m on the elevation profile! Monti di Lego is about 1150m - and I also finished in the same spot obviously, not 5km away. I believe I have earned myself a new Garmin, in order to continue my adventures of the Ticino countryside! If I am honest, I was a little sad to end the camp today. It's been such an exciting week, exploring so many new places, seeing such beautiful countryside, and challenging myself both physically and mentally. I achieved so much more than I ever imagined, and I finished the week stronger than I predicted - of course my body is sore and I feel fatigued, but certainly nothing out of the ordinary! I am proud of my efforts, and I am stoked to know that I can handle 6 consecutive days of solid training without breaking down. Although I did this week of training solo, I enjoyed every minute of it, and I went to bed every night excited for the next day's adventure. The most important thing that this week has given me is the return of my love for cycling, trail running–and yes, even swimming. My head is now full of all the new roads and trails that I discovered this week, and I can't wait to get out there and ride and run them all! So that's it from me. Thank you so much for following along this week for my training camp challenge, your support and messages meant so much to me! I'll be posting some follow-up articles over the next days to summarise the week in numbers, and to discuss a little bit the insights I got from this week, and what I learnt about myself in the process. If you'd like any specific details or are interested in getting your own training plan in place, then please contact me directly, I'd be happy to help you. In the meantime, have a wonderful weekend! xo
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A really great read for the weekend, from our sports dietitian friends at Apple to Zucchini Sports Nutrition, on body image.

Having worked with Olympic athletes and swimmers in particular for many years, I have seen first hand the struggle that athletes face surrounding body composition, body image and the negativity associated with it. It's a tough deal having your body scrutinised by the world, who sometimes forget it's a human beneath those swimming costumes! It's importan...t to make this a supportive and positive experiance for athletes.

This also applies to sports like triathlon, where your life is spent in lycra, and the focus is always on getting to "race weight". If you're looking for support and healthy practises in this process - then please look for a professional to help!

http://www.appletozucchini.com.au/an-account-of-the-diffic…/

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Who needs mountains when there’s wind like this?! I think I’ll be doing a different type of strength training in this flat land! Today I started exploring the region by bike, riding from near Rotterdam to the Hook of Holland, the main port area. Aside from the rain the wind was unbelievable - I haven’t experienced anything like it! 😳 The kind that makes your legs burn, eyes water and ears scream in pain when you foolishly ride into it 🚴🏻‍♀️😆 Lucky the scenery made up for it though - and the ripper tailwind on the return! Despite this I loved every moment, the freedom and happiness I felt at being outside and discovering something new ☺️ Who else was out on the bike today and where did you explore? #windinsteadofhills #flatlandtraining #holland #justride @ Hoek van Holland

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4 days to go!

Don't forget to grab your copy of the Combatting Jet Lag for Optimal Performance eBook, which is free leading up to Kona IM.
And if you're not racing? No problems! Make the most of this great opportunity to get your copy now and be prepared for all your events coming up, wherever you decide to compete in the world!

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*Get the FREE eBook download here!* For the non-triathletes of the world, next Saturday 14 October 2017, the world’s fittest, strongest, toughest and most dedicated athletes will converge on the Bi…
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Pink skies at night...I was rewarded with this insane light show on tonight's #run. It made a great session 100x more enjoyable! 🏃🏻‍♀️#running #justrun #ticino #flatforachange #happyhumpday @ Minusio, Switzerland

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10 DAYS TO GO!!

A shout out to all the athletes competing at the Ironman World Championships in Kona next weekend 💪

*FREE RESOURCE - Combatting Jet Lag for Optimal Performance!*

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To manage jet lag and ensure you're in top form to race on this epic day, check out the Combatting Jet Lag for Optimal Performance eBook. There are plenty of practical tips to prepare you for the long-haul travel, support you during the flight, and most importantly, to recover from the jet lag and travel fatigue as quickly as possible once you arrive at the Big Island, to ensure you are in top form on the day.

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https://drkellierose.com/…/the-countdown-is-on-10-days-til…/

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A little bit of Monday motivation to kickstart your week!

This question is something I have been pondering for a while now, in many aspects of my life - in sports, personal, and my profession. As a bit of a perfectionist I can get tangled up in expecting nothing short of the best from myself, which is obviously not always possible - or realistic!

So, I'm curious to know, how do you define success in your life? What does success in sport look like to you? Throw some comments in down below, I'm really interested to see from other perspectives!

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Work, sport, personal life...how do you juggle all of your interests? Are all of those "Yes"'s suddenly catching up with you?
If you're looking for ways to redu...ce the load and relieve the pressure on your time, then check out this article. 5 strategies are included for assessing your current workload and stripping down the non-essentials to those really important commitments that will get you to where you want to go!

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I had an interesting discussion with a very close friend and colleague in academia about managing high workloads and the expectations and pressure placed on work output. Both of these topics have b…
drkellierose.com

Work, sport, personal life...how do you juggle all of your interests? Are all of those "Yes"'s suddenly catching up with you?
If you're looking for ways to reduce the load and relieve the pressure on your time, then check out this article. 5 strategies are included for assessing your current workload and stripping down the non-essentials to those really important commitments that will get you to where you want to go!

https://drkellierose.com/…/the-quality-of-your-dinner-plate/

I had an interesting discussion with a very close friend and colleague in academia about managing high workloads and the expectations and pressure placed on work output. Both of these topics have b…
drkellierose.com

This was definitely Challenge Sunday! Yesterday's event was the Crof-Hutz Mountain Race in the stunning Val Formazza in northern Italy - and it was brutal!!
The course included 876m elevation gain in the first 4km (yes - I was using my hands to scramble up the rock mountain!), then 450m elevation loss for 2.5km to the finish at the refuge (6.5km in total). And they absolutely made us work for it - the last 25m were hideously steep, so much so that I couldn't physically run an...y more...I almost crawled over the line! I finished in 6th place, 1h 21 mins, exhausted and very proud of myself.

Thankfully there were the most incredible views of the valley as we climbed the mountain, that distracted me from the searing pain in my legs and glutes. Like many endurance sports, I think that's what makes mountain running so addictive; the physical challenge of pushing yourself to your limits and the mental challenge of continuing when your mind wants to give in, but at the same time loving every second of being out in nature.

What I love about these races, is that although I am a pretty competitive person by nature, my sole objective when I begin is to make it to the finish line, however I can in whatever time I can manage. It's a challenge against and within myself, to be better than last time, to not give in, and to see what my body can handle. And although I may question my sanity with each step during the race, once I finish, I can't wait to sign up for the next one!

I must thank the organisers of this awesome event for the post-race lunch and party; free polenta, alp cheeses, grilled meats and cake, and €1 beer and wine, plus a finisher's t-shirt and cap, set atop a mountain in the sunshine - all for €15! I couldn't have asked for a better way to spend my Sunday 😁 If you're looking for a fun local race with a great atmosphere, then this is surely it...and no doubt I'll be back next year!

Has anyone else tried mountain running and skyracing? What are your experiences with these events? I'd love to hear what you think in the comments below!

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"Combatting Jet Lag for Optimal Performance" is written for the athletes all over the world who frequently travel internationally to compete in their sport.
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Attention athletes!

Are you travelling internationally to compete in sporting events? Have you been wondering how to properly manage jet lag and travel fatigue ...so that you can perform at your best on race day?

Introducing the new eBook Combatting Jet Lag for Optimal Performance by DrKellieRose Performance Science!

This eBook uses the latest sport science research to answer all your questions about jet lag and travel fatigue. It will provide you with practical strategies to implement before, during and post-travel to address time zone adjustments, sleep patterns, nutrition and meal timing, and training modifications, to ensure that you adapt as quickly as possible and race at your best on competition day.

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drkellierose.com

Attention athletes!

Are you travelling internationally to compete in sporting events? Have you been wondering how to properly manage jet lag and travel fatigue so that you can perform at your best on race day?

Introducing the new eBook Combatting Jet Lag for Optimal Performance by DrKellieRose Performance Science!

...

This eBook uses the latest sport science research to answer all your questions about jet lag and travel fatigue. It will provide you with practical strategies to implement before, during and post-travel to address time zone adjustments, sleep patterns, nutrition and meal timing, and training modifications, to ensure that you adapt as quickly as possible and race at your best on competition day.

www.drkellierose.com/resources

See More
drkellierose.com

Have you just signed up for your first race? Feeling a little overwhelmed?!
I can help you put the right structures in place to support your training and recovery to get you to race day in the best shape to hit your goals. Contact me for a free chat!

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Here it is - the wrap up from my triathlon training camp! Including the week in numbers and the insights and lessons I learnt from completing this personal challenge. I hope you enjoy it!

https://drkellierose.com/…/challenge-complete-insights-and…/

A week later, and I am still living with the euphoric feeling of achieving a great accomplishment; in this case, my solo 6-day training camp that I completed last week. To others it may not seem li…
drkellierose.com

Day 6: Trail run (mod-hard intensity)

Well, what a way to finish an awesome week of training! The 6th and final day went out with a bang - and no thankfully, it wasn't my legs. It was being able to summit one of the local mountains and be treated to some of the most spectacular views of the surrounding countryside...all before breakfast.

Strangely enough, I didn't even plan this route. I originally intended to run up the other side of the valley to what I did on Monday (Day ...

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