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athlete profile : Hayden Smith

Name Mr Hayden Smith Gender Male Marital Status Married Nationality Australian Age Height 190cm Weight 82kg Business Coolum Beach SLSC Profession Surf Club Administrator Qualifications

Overview (A Little About Me)

Live, work and train on the Sunshine Coast, Queensland. Work full time at Coolum Beach SLSC, train 25 hours a week and up to 16 sessions a week in swim, board, ski, run, and gym. Compete in Surf Lifesaving, Ironman and Paddleboarding Events such as QLD, Australian and World Championships, Coolangatta Gold, Kellogg’s and Ocean Assault Ironman Series, Molokai to Oahu Paddleboard Race and other races.

Interests

Eating, resting on Sundays when not racing.

Favourites (Food, Bodyparts, People)

Food – Chocolate
Drink – Coke
People – Successful sports people.

Motivations (What Motivates Me)

Improvement in performance and results is my main motivation.

Training History (Years, Location, Trainer)

Swim – Kawana Aquatic Centre (Coach Brian Stehr)
Run – Sunshine Coast Tri Academy (Coach Toby Coote)
Board – Various places on the coast (coach Michael Murray)
Ski/Ironman – Mooloolaba Spit (Coach Shane Dalziel)

Have been in Surf Lifesaving since I was 8, training seriously since I was 20, competed seriously since I was 24.

Training Schedule (Training Style and Tips)

2 x per week. 10 different exercises, 1 set of each:
• Squats (1 set, 10-15 reps depending)
• 1 legged box squats (1 set, 10-15 reps depending)
• Omnikinetic squats (1 set, 10-15 reps depending)
• Leg press (1 set, 10-15 reps depending)
• 1 arm press (1 set, 10-15 reps depending)
• Chest press (1 set, 10-15 reps depending)
• 1 arm pull down (1 set, 10-15 reps depending)
• Lat Pulldown (1 set, 10-15 reps depending)
• Decline push ups (1 set, 30-50 reps depending)
• Seated row max lactate (45 degree pull down) (1 set 80-110 reps continuous – 80-100kg)

Cardio Schedule

Monday – Am Swim, Midday Ski, Pm Run (Tempo)
Tuesday – Am Swim, Midday Board, Pm Run (intervals)
Wednesday – Am Swim, Pm Ironman (max Speed), Pm Gym
Thursday – Am Swim, Midday Ski, Pm Swim
Friday – Am Swim, Midday Run (aerobic), Pm Board
Saturday – Am Ironman (Max Speed), Am – Gym, Pm – Ski (race pace 200m efforts)
Sunday – Day of gluttony!

Nutrition (Examples of My Diet)

Breakfast – Cereal and fruit, juice
Mid Morning – protein shake
Lunch – Ham and salad rolls or similar
Before Dinner – Protein shake
Dinner – Meat (steak, chicken etc) and salad or veges

I do love chocolate/coke so ill add that in when the need arises!

Competition History

Compete for North Burleigh SLSC
I have competed in the National Kellogg’s Ironman Series (6th, rounds 1 and 2) and Ocean Assualt Ironman Series (6th overall), and Coolangatta Gold.

I have won 4 Australian Surf Lifesaving Championships

Have won a World Teams Paddleboard Championship in 2005

Part of the winning team in the 2006 World Lifesaving Championships

Won the 2008 Men’s Paddleboard Race at:

• 2008 Noosa Festival Of Surfing (Coolum to Noosa – 22k)
• 2008 Honolua Paddleboard Race (Snapper to Currumbin Alley – 8k)

Have won 4 Australian Surf Lifesaving Championships, a World Lifesaving
Championship and a World Paddleboard Championship.
· 2008 Honolua Australian Paddleboard Race – 1st Place, Unlimited Men’s
· 2008 Noosa Festival of Surfing Paddleboard Race –1st Place, Unlimited Men’s
· 2008 – 6th Place, Rounds 1 & 2 – Kellogg’s Nutri Grain Ironman Series
· 2008 Ocean Assault Ironman Grand Finalist
· 2007 Honolua Paddleboard Race – 3rd Unlimited Class
· Queensland Restricted Surf Race Champion
· 2007 Ocean Assault Ironman Series
· Represented QLD in 2007 Warriors on Water
· 2006 World Interclub Teams Champion – Kawana Waters, Rescue 2006
· 10th place – 2006 Coolangatta Gold
· 2006 Kellogg’s Nutri-Grain Ironman Series
· 2006 Sunshine Coast Open Board Champion
· 2006 Queensland Restricted Surf Race Champion
· 2006 Summer Surf Series overall QLD Ironman pointscore – 4th
· 2005 World Long Distance Molokai Teams Paddleboard Champion,;
· 2005, 2004, 2003 Quiksilver Men’s Paddleboard Series – 1st Men’s Stock
Class;
· 2005 Australian Open Men’s Surf Lifesaving Board Relay Champion;
· 2005 World Lifesaving Championships – Ironman, Surf Race and Board Race
finalist, top 8 in each event final;
· 2005 Kellogg’s Nutri Grain Coolangatta Gold competitor;
· 2nd – Open Ironman, 2005 Kellogg’s Nutri Grain Surf League, NZ;
2003 Australian Open Men’s Surf Lifesaving Surf Teams Champion;
· 2005 Sunshine Coast Championships - Surf Teams, Board Relay, Board
Rescue and Ironman Champion
1st Place – 2008 Honolua Australian Paddleboard Race

Goals (Future Plans and Career Expectations)

Finish top 5 in the Ironman at the 2008 World Championships next Month in Germany
Finish top 5 in the Coolangatta Gold in October
Compete in the Kellogg’s and Ocean Assault Ironman Series in 2008/09
Win the Molokai to Oahu World Paddleboard Championship in July 2009
Keep improving and enjoying the training and competition.

Best Advice (Fitness, Health and Training)

Listen to your body and don’t overdo it! (It took me until I was 26 to learn that one!)
Enjoy your training and do it for the right reasons.

Supplements Used

Evolve Slow Whey Protein Powder – AM and PM – but looking to expand on this ASAP.

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