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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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Beautiful ride along the Bays today! If you missed it, my free training webinar for triathletes is live! If you’re looking to fine tuning your training this season for a performance boost on race day then definitely check it out! https://perfpro.drkellierose.com/prowebinar
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LATEST BLOG: Reflections, Lessons, and Insights from 2017

2017 was one of the most interesting yet challenging years for me to date, representing a sharp learning curve and exponential personal and professional growth. A couple of weeks ago, I came across my list of learnings that I'd captured in my journal during this crazy period, and this is what I found...

https://drkellierose.com/…/reflections-lessons-and-insight…/

Whilst I was completing my quarterly review a few weeks ago, I was struck by how much my life had changed in the space of a year, and consequently how different my goals are for this quarter and fo…
drkellierose.com

What’s your most desired goal? Do you have a plan to get out there and make it happen?

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>>GUEST BLOG<<

I’ve had the absolute pleasure of attending the Supporting Champions conferences for the past couple of years, and as far as professional development opportunities go, these absolutely cannot be missed! If you're a sport scientist looking for inspiration and a career boost, then this will certainly do the trick!

Read my summary of the conference here

... See More
Like all professional development events I’ve been to from the Supporting Champions team over the last 5 years, the Conferences have been incredibly influential
supportingchampions.co.uk

Sometimes it takes time to get to our goals.

Giving up will never get you there. But persistence, determination and a willingness to try - that will get you everywhere!

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Dr Kellie Rose Performance Science
Science

3 Common Training Mistakes Triathletes Make That Are Detrimental to Your Performance

If you are a triathlete stuck in a repetitive cycle of poor performance, training hard but not seeing any results, and sick and tired of bombing at each race, then this webinar is definitely for you!

Check it out here: https://perfpro.drkellierose.com/prowebinar

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Dr Kellie Rose Performance Science
Science

Such a great weekend of training! I took a time out from the regular triathlon routine to spend some time focusing on boxing - my second love! I really enjoy the tactics and technique of boxing, which feels like an art when you get it right! Two sessions of sparring and one of technique and my skills have improved greatly. Thanks for my first taste of sparring a southpaw Christina and good luck for your fight preparations! Thanks coach and 📷 Graeme Prowse Redlands Boxing 🥊

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Dr Kellie Rose Performance Science
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Dr Kellie Rose Performance Science

>>NEW BLOG<<

"Are Your Tasks Getting You to Your End Goal?"

Last week my answer to this was a resounding no! How about you? Is it time to realign your tasks wit...h your desired outcome?

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>>NEW BLOG<<

"Are Your Tasks Getting You to Your End Goal?"

Last week my answer to this was a resounding no! How about you? Is it time to realign your tasks with your desired outcome?

... See More
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Dr Kellie Rose Performance Science
Science

Post-run recovery this morning with my torture devices of choice - foam roller and trigger ball! I started to get knee pain during my run, which is likely being caused by some very tight glutes, hamstrings and ITB (iliotibial band) after the increased training volume recently. Constantly training the same muscles each day means that they get fatigued, tight, and sore, and our movement patterns start changing to compensate. This can cause pain during the regular movement (eg. ...running). By releasing the tension in the muscles with stretching, foam rolling and triggering we can help to relax them and restore normal function. It’s not always all about what you do in the training session itself, it’s also about what you do BETWEEN sessions to support your training that’s important. To learn more, check out the link below!

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Beautiful ride along the Bays today!

If you missed it, my free training webinar for triathletes is live! If you’re looking to fine tuning your training this season for a performance boost on race day then definitely check it out!

https://perfpro.drkellierose.com/prowebinar

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Treats for hungry athletes!! Try these healthy and delicious treats from the girls at iPerformance Nutrition this weekend. Post-training snacks?!

>>> HOME BAKED ATHLETE SCONES!<<<

Our Insta story tickled a lot of your tastebuds so here's the RECIPE before we eat them all!

Using buttermilk in these scones takes your gut health next level with added probiotics! The raspberries ensure a tart taste cause that’s what I’m into but you could easily sub for some sweeter blueberries if you prefer! You’ve oven is screaming for you to bake these! (Thermomix Recipe make....
iperformancenutrition.com.au

With the start of the new year came some new goals...fresh for 2018!

This year, I am really keen to start creating and sharing more content with the triathlon and endurance sport community (and the sports community at large!), to help athletes to get the most out of their training sessions, to optimise their training support strategies, to overcome the daily challenges of training and life, to ultimately maximise their performance on race day!

To kick things off, I have made... a free short webinar, that shows you how to overcome the 3 most common mistakes triathletes make in training, in order to start maximising your performane and kick goals at your next race.

Don't forget to keep your eyes peeled for more content coming soon!

https://perfpro.drkellierose.com/prowebinar

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Athletes love coffee, right?! I mean, that little pot of gold waiting for us at the end gets us through the toughest sessions. But - what type of coffee should you have, and when? Listen here - the awesome gals at iPerformance Nutrition have answered your questions! ☕️

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iPerformance Nutrition

<<< NUTRITION DECISIONS>>>

Join us in helping to make a more informed coffee order!

This is such a great initiative from my good friends Sarah Crealy and Joey Cahill, triathlon buddies from way back! Cancer has affected their lives significantly, and I'm sure it's touched your life in some way too.
To raise awareness about early detection and getting regular checks, they're taking on an impressive challenge - Cairns Ironman 2018! All they need is 226 people to get checked (1 for every km) and they're in! They don't want your money, they want to save lives. So go for your check-up and then register it on their Facebook page! Please share and help raise awareness!
#cancercheckforcairns

What is cancer check 4 Cairns all about?
Sarah and Joey are looking to spread the word on the early detection of cancer and are aiming to see 226 people undergo screening before March 31, 2018. Every person that is screened will see the duo complete one kilometre of the Cairns Ironman. We’d like to see them complete the entire course consisting of a 3.8km swim, a 180km bike leg and a 42.2km run. Th...

After the darkest December in Dutch history, the beautiful sunshine this morning was the perfect way to start the new year ☀️ oh, and turning what I expected to be a morning walk into a 40 min run! Winning! Who else is excited for 2018?! #happynewyear #newdreams #newgoals #dreambig

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