Workout Wednesday with Greg Salter

After breaking a collarbone four days out from the Beijing world age groups in 2011, Greg has competed in seven world championship events in Auckland and London in M55 and Edmonton in M60 with five podium finishes across Aquathlon, Sprint and Olympic distance. In doing so and with close friend Richard Burnell in the age group below in Edmonton, they became the first Australian age groupers ever to podium in all three events at the same championships.

How did you get involved in triathlon?
I first tried triathlon in the early 90’s with a few running mates, representing Australia in Muskoka in ’92 then gave it up for almost 20 years to raise 3 kids. Took it up again in 2011 after the youngest could drive himself around.

How often do you train?
I swim with a great group of water polo players around my age about 6 times a week, probably 15k total, cycle with a few mates around 4 times per week, probably 6 hours, and don’t run as much as I should, around 3 or 4 times per week.

What motivates you to race?
I like to travel and combine triathlon with experiencing new places having been to Beijing, Auckland, London and Edmonton worlds since taking up tri’s again as well as the great group at Tri4theAlps in Morzine, France where we’ll be doing Alpe d’Huez this year and watching a bit of the Tour. I have a few close mates who do similar so it is always a great time away. Catching up with legends such as Michellie Jones (the Compex is great MJ) and training with the athletes from D-squad in France that Darren Smith trains is a bonus.

Have you encountered any training obstacles? How have you gotten over them?
Perth is a great place to train. The weather is great the air clean and the beaches are close. The only obstacle is remaining injury free. It took me a couple of years to get over an Achilles injury but good advice from some great coaches (thanks Dan Atkins and Darren “thumbs” Smith) I can now run again.

What tips do you have for balancing relationships, work and training?
Having a wife who likes to travel and puts up with training is a good start. Our kids are grown so that is not an issue and at my age winding down work allows more time to train and travel. As a coach I would simply say that everything has to be in balance. You can’t train effectively if you are worrying about the work you are not doing or the kids sporting events you should be watching. You have got to get the priorities in place.

Favourite swim workout:
I like to mix it up. It depends so much on what you are training for and when it is but for a good 3.5k base set for most distances.
400 wu
8 x 50 @ 50
4 x 100 @ 1:40
2 x 200 @3:20
1 x 400 @ 6:40 then back down, the 7 x broken 400 main set is done continuously.
200 cd

Favourite bike workout:
We have a place in Perth called Kings Park with a 40kph car speed limit and a choice of circuits with some good hills. Multiple laps for a couple of hours is a great early morning session followed by breakfast and coffee with friends. An hour main set at constant race pace power on the trainer is another.

Favourite run workout:
I do most of my running on grass not punishing the Achilles.
30 min wu
6 intervals of 1 minute building pace to max over 40secs then 20 sec recovery
5 minutes @ 15% above race pace then 1 minute 25% below race pace
Then 4 minutes, 3 minutes, 2 minutes and 1 minute with the same recovery, a 20 minute main set,
10 cd