Macca's Kona Training Camp

Just happened to spot this note in Macca's diary about training in Kona

http://www.chrismccormack.com

Race Reports Wanted

Please send along at least a few lines of how your race day went .. anything at all ..

and if you have any current photos from training/racing, send them along too and enjoy a few minutes of fame!!

Wear a Helmet .. Geez

As of the 1st September, helmets used in all road events must carry the Australian/New Zealand approval.

CA have changed the rules accordingly and instructed all Commissaires and race organisers to exclude any competitor not wearing an approved helmet.

Needless to say, the bike shops are doing a roaring trade in helmets.

http://www.cycling.org.au

jh

Aaron You Are an Ironman

Congrats also to Aaron who was cycling in the park as early as 4 am during winter to prepare for Ironman Canada.

Looking forward to a report on how your day went.

Lisa and Grace: Ironmen Again

Congrats to both Lisa and Grace for your efforts at Ironman Korea. We look forward to race reports.

Top Women in Korea

This list of the top five women finishers was just posted.

1. Naomi Imaizumi - Japan - 10:07:04
2. Emi Shioni - Japan - 10:17:48
3. Kana Matsumoto - Japan - 1st A/G - 10:43:56
4. Lisa Marangon - AUS - 10:48:37
5. Noriko Yamakura - Japan - 10:57:55

Details of the race remain sketchy. Lisa was the first woman and eighth athlete out of the water in 53:17.

We await a post-race report from our Hillbillie pro.

Awesome effort!!!

Trail Walked

A text arrived before midnight advising that the team with Eva and Fee had completed their walk in 16 hours and 16 minutes. A superb running effort. They were seeking to finish within 17 hours. Excellent achievement.

News arrived within the last few minutes that the team with Peter and Margreet were now proceeding toward the finish. They remain on target to complete within 24 hours, walking. Awesome.

Canadian Race Course

Ask Dingo for directions. I do know it is in Penticton, a spectacular setting in the Canadian Rockies, just north of the U.S. border and a five- to six-hour drive east of Vancouver.

Korean Race Course

Swim 3.8 km :The two-loop swim takes place at Jungmun Beach where the white sands lay under a sheer cliff making for a spectacular swim venue. The average water temperature is approximately 75 degree F. Unless water temperature is unseasonably warm, wetsuits are allowed.

Bike 180.2 km :The unique one-loop bike course tours the southern coastal region of Jeju Island and features urban areas, coastal fishing villages, cultural landmarks and rural roads. The course highlight is the scenic road through the foothills of Mt. Gogeun, the Island's volcanic peak.

Run 42.195 km:The race has a new three-loop run course that excludes a significant hill from the 2004 course.

**Lisa (sponsored by H5 and Cheeky Monkey) is one of just four pro women, the three others are Japanese competitors.

Weekend Training With JH

Sat bike 6 am york rd gates
Heading for waterfall….Shorter people doing nat park via auderley up waterfall hill…longer going straight at waterfall towards bulli and return
Some have run after …sun run people can do there run sat as an option if not too smashed

Sun bike 6:15 am york rd gates
Easy bike to kurnell
Some have run after(see above)

Swim options
Sat swim to be booked with damo at hefron..or turn up at uni nsw 2pm
Sun swim ollie is doing a 2pm at clovelly

The season's here again, would be great to see you all again !!!!

Trailwalkers Unite

Let's not forget that Trailwalker, that 100km of running/walking/crawling, begins at 7 am on Friday.

Have an awesome time .. Eva, Peter, Margreet (first timers) and Fee (three time finisher already, part time walker this year) .. Lots of H5 bars to be consumed no doubt.

http://www.oxfam.org.au/trailwalker/sydney/

Elix'r Bondi Junction

Elix'r opens its new club in Bondi Junction this weekend, according to an ad in this week's Wentworth Courier. The club is open 9-6 both Saturday and Sunday, free classes.

Official opening is on Monday. Ad says this weekend is last chance to get pre-opening membership rate.

http://www.elixr.com.au/AboutBondi.html

Latest IMG OZ Ironman Newsletter

http://www.ironmanoz.com/indexframe.cfm

Information on WA online, CompuTrainer (Go Phil and Wendy), Port Mac 1/2, Cairns 1/2 and new home/date for Tassie 1/2.

Grace gets a mention for helping sell Ironman OZ events to competitors in Korea this week.

ESource Xtreme Powder

EnergySourceXtremePOWDER

Within 15 minutes of consuming this great tasting Energy drink you will be ready to take your performance to new levels.Energy Source X'treme uses a blend of High5's award winning Complex Carbohydrates and the most potent stimulant formulation available to competitive athletes.Coupled with our unique Hi Electrolyte Anti Cramp formula Energy Source X'treme will give you the energy boost and improved mental performance to provide you with the focus you need to compete at the highest level.

Benefits:

1. Optimised for maximum energy and fluid replacement

2. Proven in the Worlds toughest races in the hottest environments

3. Real fruit juice flavours give a light refreshing taste

4. Easy to consume in large quantities, even when you're racing

5. Gentle on the stomach and easily metabolised

6. Contains all essential electrolytes

7. Immediately dissolves into cold water

8. Suitable for vegetarians and GMO free

ESource 4:1 Powder

EnergySource 4:1 POWDER

EnergySource 4:1 is an advanced fuel for use during exercise. It contains 4 parts carbohydrate to 1 part protein. Reseach shows that this ratio can provide endurance athletes with more energy than carbohydrate alone and that protein protects muscles from being broken down and used as fuel during endurance training and competition. EnergySource 4:1 contains our unique High Electrolyte Anti Cramping formula , which is designed to maximise fluid uptake and minimise the onset of cramp. An effective blend of antioxidants (natural bioflavenoids and carotenoids) help neutralise free radicals.

http://www.highfive.co.uk/ready_made/energy_source4_1.htm

Benefits:

1. Optimised for maximum energy and fluid replacement

2. Proven in the Worlds toughest races

3. Real fruit juice flavour gives a light refreshing taste

4. Easy to consume in large quantities, even when you’re racing hard

5. Gentle on the stomach and easily metabolised

6. Contains all essential electrolytes

7. Immediately dissolves into cold water

8. Suitable for vegetarians and GMO free

Three Ironman Pending

This weekend there are two (2) Ironmans being raced around the world and 3 of our group racing in them.

Firstly Lisa and Grace are racing in Ironman Korea on Sunday morning, and then only a few hours later our Canadian mate Aaron (who has been training at some ridiculous hours in the mornings - I've seen him!) will be starting his first Ironman in Penticton, Canada.

To all that are interested you can watch them on Ironman Live web site.

To Aaron, Lisa and Grace - good luck and kick arse.

Aaron, enjoy the experience and those spas on the finish line. Make sure you enter for next year as Gina and I are entering on Sunday night. Those that are interested in IMC and want to race next year, entry closes the Monday after the race (so Next Monday). Gina and I have started entry preparations already and if your intersted call me as you have to be very very very very very quick to get a spot. It is a great race.

Dingo

John and Mone Back

John and Mone returned to Oz Tuesday morning and are getting used to the `cold' weather!

Margreet and I (Tim) have moved to our new place in Woollahra. We don't yet have an Internet link so be patient with us for a few more days.

I'll be `training' John to post items to this blog in the near future.

Thanks

Just a short note to say thanks to John for letting me run his shop for a few weeks. It has been interesting in many ways and I appreciate having had the opportunity.

As most of us already know, John's passion for triathlon is immense. It shows in how he chooses to live. And while I'm not sure it's the life that I want to lead, I have a much better understanding of it now.

Mt Wilson Finishers

Congrats to the Mount Wilson to Bilpin finishers including David Thomas, Janet Thomas, Tony Golden, Phil Clifton (with son and daughter-in-law) and Kerry Freeman.


Top finisher was Darren Benson in 2:18:20.

Emma Murray set a new women's record of 2:30:12.

http://www.bilpinbushrun.com.au/

Teresa's Race Details

Numbers tell ``a'' story, not ``the'' story.

416 TERESA RIDER

1st in her age group

11:06:02

Swim 1:10:38
Bike 6:17:38
Run 3:31:24

Teresa Sixth Woman

Here's the posting on the UK Ironman site .. note, no spelling changes made

``OK, we know that Australian Rebecca Preston won the race from Katja Schumaker, then it was Bella Comerford and the first age grouper but also fourth overall, Australia's Natalie Wood heading home Germany's Silkie Hinicher.

Another Australian age grouper, Teresa Ryder has come home sixth ahead of New Zealand's Miranda Stacey.''

At the moment, it doesn't appear as if the final times can be read online. At least I haven't been able to spot the times except for the top five finishers for men and women.

Monday Morning Inspiration

From UK Ironman

Mexico's Luis Alvarez has just finished in 11:36:46 to complete his 40th Ironman, and every race on the modern calendar!

UK Ironman Top Finishers

1. Bryan Rhodes - NZL 08:42:14
2. Francois Chabaud - FRA 09:07:29
3. Olaf Sabatschus - GER 09:10:08
4. Gerrit de Pauw - BEL 09:13::23
5. Stephen Bayliss - GBR 09:15:16


1. Rebecca Preston - AUS 09:37::58
2. Katja Schumaker - GER 10:05:20
3. Bella Comerford - SCO 10:21:27
4. Natalie Wood - AUS 10:32:42
5. Silkie Hinicker - GER 10:49:21

from the Ironmanlive UK feed, see http://vnews.ironmanlive.com/vnews/england

Mount Wilson to Bilpin

Today was the Mount Wilson to Bilpin dawdle through the woods. David Thomas was there, and I think another BRAT or two.

The official website for the event isn't cooperating. If anyone hears how the day went, let me know and I'll post some news.

Preparing to Return

The local CEO of High Five and Mone are set to return to the real world next week. Let's hope that they bring some of the summer weather with them.

Preparing to Leave

Time for Lisa and Grace to check their gear one more time before heading towards Korea. We look forward to hearing from both of you, while there if you want to say hello, and upon your return. Have a great week and a great race day!

Alice's Day at Yeppoon

Friday night preparation

Dinner at Café Sydney with Stephen’s work colleagues – I didn’t want to miss out on the yummy food so I couldn’t resist going to the Mail Plus mid-year Christmas party – it was amazing, in the private room with a view of the harbour. I had oysters, champagne (French of course, actually pink moet), pasta and then dessert.

I did have some self-control and departed early at about 10.30 and was home in bed asleep by 11 because I had to be up at 5 am to catch the flight to Rockhampton (via Brisbane) We landed in Brisbane and there was an announcement asking all those who had bikes on the flight to Rockhampton to go to the service desk.

Immediately, I started to stress - thinking the worst possible scenario – ``They won’t be able to take my bike, I won’t be able to race.’’ Anyway we all went to the service desk and they explained that they wouldn’t be able to fit any of our bikes on and they would have to go on a later flight and we wouldn’t get them until 5 pm. It wasn’t too bad, but it meant that I would have to test my bike in the dark after putting it together – a little bit stressful but at least I would still be able to race.

We boarded the plane and I was watching the baggage handlers outside the window trying to load all our bikes and I could see mine – I was thinking “pick mine, pick mine”. We were waiting a long time and it was worth it because they eventually managed to get all the bikes on – thank god! (One less stress for the race)

Yeppoon

We arrived at Yeppoon and it was freezing – couldn’t believe it as Iast year it was quite warm. I didn’t bring anything warm for the race, so I was going to buy some explorer socks – (cut the ends out of them and use them for arm warmers and then throw them out during the race) I found out the forecast was supposed to be a bit warmer so I didn’t bother.

I checked in at the resort put my bike together – everything was ok, and my bike survived another trip in the bike bag. Tony, Gina and I went for our 10 minute ride and I checked everything was tightened on my bike. My legs felt great – nice and fresh which is always good especially coming in to a half ironman. Then I did my 10 minute run (as per my prog – the usual before a race) and as for the 10 minute swim; I decided it was too cold so I didn’t bother!

Picked up my race kit, then off to dinner with STG – we ate the most amazing pasta (thanks to Therese, Sarah and Vinnie (home-cooked & freshly made Italian sauces), ice-cream for dessert - it was really yummy.

Race morning

I woke up at 5 am to eat my 800 calories. I had one bar, a couple of pieces of toast with honey and butter and then a 750 ml of e-source – certainly not my idea of a nice breakfast but it had to be done.

Then off to check my bike in and get my race numbers written onto my arms and legs - certainly not the most flattering look but it’s all part of racing. I made sure I put on plenty of sunscreen because there is nothing worse than race numbers tanned into your arms and legs.

I racked my bike and tried to work out a land mark to remember where it was – (“in between the palm trees opposite the ‘4RO” sign”), pumped up my tyres to 150 psi, filled up my aero bottle with e-source, filled up my bento box with some gels (raspberry rush, blackberry, 1 x caffeine) and a couple of salt tablets – I couldn’t wait to eat it all! Clicked my shoes onto my bike, made sure it was in the right gear, put my runners and my 6 caffeine gels on my towel – all laid out neatly and ready for racing.

My bike was right next to Tony again – like Ironman we were together as well (not sure why but it was quite good because he is great to have around in race preparation & its good to have someone else there just to double check on everything) Somewhere in the above was the dreaded toilet stop. OK – now I am nervous & have butterflies in my tummy!

Walk to the swim start

Now with everything ready, I put my wetsuit on and began what seemed to be a long walk to the swim start, and it was quite cold. I was looking out towards the buoys which kept blowing over, the water was really choppy and it was windy – it didn’t look too pleasant out there and it wasn’t.

I lined up with all the other female competitors except for the open division, the starter went off and so I sprinted into the water (as it was a beach start) and started to swim in the horrendous waves – I remember at the race start they said once you get around the 1st buoy it will be better – but it wasn’t any better and then I couldn’t see anymore buoys, so I just followed the caps in front of me and tried to see where I was going - which you could only do when you were at the top of the wave – anyway still no buoys. Finally I saw one and I think it was about 25 minutes into the swim and then it was only about 300 m until the turn into shore – thank god.

I swallowed lots of salt water which I thought wouldn’t be too bad for me (maybe one less salt tablet on the bike) Onto the beach and I looked at my time and it was 33.?? (shit – that’s slower than last year) oh well nothing I can do now, but try to run fast up the sandy beach to transition, straight to my bike (opposite the 4RO sign), I saw Gina in transition and we said a quick (Go Gina & she replied Go Alice).

Onto my bike to start 5 x 18 km loops. I had planned to do 33 minutes laps but I forgot to press the lap button on my watch so I just used average speed. I felt pretty good, and had my 3 x gels per hour and litre of fluid. The 1st lap I was pretty much on my own and then I this guy came along (Doug (no. 97) was his name as we introduced ourselves) and then I kind of worked with him for awhile (legally of course) and then Gina came along for the next 2 laps and we kind of all worked together – except Gina took off on the last lap and I tried to go with her, but my heart rate went into E3. (I could hear john’s words in my ear – “Alice, you’ve got to listen – don’t smash yourself on the bike – you won’t be able to run”)

I just stuck in my heart rates and finished the last lap and then into transition again – put on my socks and runners, picked up my caffeine gels and out for the 1st lap. Just as I ran onto the run course, Mel Ashton was coming past. So I said “Go Mel” and she said “keep going, you’re doing really well”. I thought that was nice and gave me a bit of encouragement.

My legs felt ok and I wanted to run 4:45 min/km, so I thought I was doing ok. The course was marked out really well so I knew when to eat my gels (i.e. every 3 km). I finished my lap in 34:50, and then the next lap I felt like I was going faster but I wasn’t because it was 36:10 (although at one stage I looked at my heart rate and it was 185 because I could hear someone coming and I thought it was a girl – it was just another guy over–taking me!), and now onto the last lap which I thought – thank god, only one more gel.

My legs were quite tired now and it was hot – I was trying to make my legs go faster but they just wouldn’t. Just 2 km left - I wanted to break 5:10 – but it wasn’t meant to be. I crossed the finish line in 5:12:46.

I was pretty happy because I beat last year’s time but only by 2 minutes. I had no idea that I had won my age group! Dingo was waiting at the finish and said that apparently this year’s times were slower than last year – so that made me feel a bit better. Then, I dived straight into the resort pool which was really quite cold but good for recovery - a great way to finish a half ironman.

Presentation

After the race I went to the STG BBQ in Yeppoon – a few beers and some home made beef burgers. I wasn’t even going to go to presentation, and then there were a few STGers wanting a spot for Ironman Port Macquarie so I decided to go.

The results were pinned up in the hall and I went to check them and looked at the 30-34 female and saw that I had won – I couldn’t believe it; I thought it must have been a mistake, so I looked again. I was pretty emotional and almost had a few tears. I think I was pretty lucky to win as looking at the results it was the least competitive on the day. Well, now I have my 1st triathlon trophy – and it’s going straight to the “pool room”.

Celebration dinner

Stephen was very proud and took me out to dinner at Hugos at Bondi to celebrate – some more champagne (French of course), lamb for main and this amazing “Butterscotch Soufflé” for dessert. Soooooo yummy. Hugos gave us a couple of glasses of dessert wine to go with the Soufflé – they were on the house for winning my age group. I guess the trophy is partly his as well for putting up with all my training & everything else that goes with training for Ironman.


(EDITOR’S NOTE: HEY YOU WON. YOU TRAINED HARD AND RACED HARD. YOU WERE THE BEST ON THE DAY. IT’S OKAY TO CELEBRATE. TAKE ALL THAT JOY AND PUT IT TO USE AT NEWCASTLE!!)

Weekend Training

Saturday 6:00am (sharp) York St gatesEasy rideKurnell incl Caltex loop - no lapa - (nasho park turn at rough bit)

Saturday Swim/stroke correction 2-3pm with Lisa at Heffron
Those 1st timers please organise with Lisa prior, $12 session includes pool entry

Saturday 4pm BRAT duathlonHeffron Park

All/most people on progs are on easy week and have no ride Sunday.

Contact Damo if you have any questions

Radcliffe and High Five

Paula has a porridge and High5 Energy Bar breakfast and sips lots of Isotonic or water the day before. She used to love Hydro Source and once drank 12 litres in one day!

She eats another energy bar one hour before the run and sips water/Isotonic/Energy Source and/or an amino acid mix throughout the race.

*source: John Hill

Newcastle World Duathlon

Of course, there also is the World Champs, which several of you will be attending.

http://www.worldduathlon2005.com/

There is a note in the latest news section saying that FULL PAYMENT must be made by the close of business of Friday Aug 26!!!

New Links for Running

Two new links were added this morning. One for the Blackmore's Running Festival, better known as the Sydney marathon and half marathon on Sept. 11.

There is also now a link for the Sydney Striders 10k series, the next race is at North Head on Saturday Sept 3, 7 am start. This is a relatively flat course, in comparison with the Lane Cove course.

Looking Online For Gear

Just happened to see a review on online tri stores at slowtwitch.

http://www.slowtwitch.com/dealersurvey/dealersonline.html

I've bought stuff through both trisports and sbr, both in the U.S. Prices were great, even with currency conversion.

Here's a link to one currency converter, remember the rates you see here are going to be approximations of what a local bank will use.

http://www.xe.com/ucc/

Race Reports Enroute

Alice will be preparing a report on her day at Yeppoon, and perhaps another report will materialize too.

Don't hesitate to file something to me and I'll put it on the blog. Also, there is a place to put your comment on a posting, so don't be shy.

City to Surf Results Soon

Individual results will be available online on Wednesday 17th August at after 2pm AEST, according to the official website.

The website has the top five women and men finishers.

Yeppoon Results Online NOW

For results

http://www.capricornhalf.com/default.asp?PageID=16

Where Are The Results?

Still no sign of any results on Yeppoon or City to Surf sites .. How pathetic ..

We each pay a small fortune to enter a race, excluding costs for training and travel. Athletes have a right to expect more from organizers.

If IMG wants to make money from us, and make no mistake that's why it is in business, then it has to provide a higher degree of service.

At the very least, there should be conditional results available within hours of a race being completed. More than just the top three men and women pros. It's not asking too much.

Alice Takes Age Group at Yeppoon

Alice won the 30-35 age group at Yeppoon! Waiting for more details.

City to Surf Top Results

MEN
1. Patrick Nyangelo (Tanzania) 41 mins 12s
2. Dickson Marwa (Tanzania) 41 mins 15s
3. Martin Dent (ACT) 41 mins 19s

WOMEN
1. Kerryn McCann (NSW) 46 min 27s
2. Lisa Jane Weightman (Vic) 48 min 40s
3. Lauren Shelley (NSW) 49 min 02s

Mottram Takes Bronze in 5k

Aussie Craig Mottram was a bronze medal in the IAAF's 5k event in Helsinki in a time of 13:32.96. "I am very much pleased with this result. The first few laps were very slow so I just tried to stay calm. Over the last kilometre I stepped up my speed a little, and the I just waited for the last 250m and the finish, where I gave it all I had."

The 5km gold went to Benjamin Limo of Kenya in 13:32.55 and the silver to Ethiopian Sileshi Sihine in 13:32.81.

In other news:

Paula Radcliffe won the marathon in 2:20:57, leading from start to finish and set a new Championships Record. She holds the world record time of 2:15:25. Earlier in these championships, she placed ninth in the 10k in a time of 30:42.75.

Yeppoon Top Pro Results

Professional Male

Leon Griffin – 4:14:22
Cameron Watt – 4:14:36
Mat Tippett – 4:15:58

Professional Female

Angela Milne – 4:31:35
Melissa Ashton – 4:35:55
Sarah Fien – 4:37:21

Tough Swim, Windy Bike

Gina and Dingo posted 1/2 ironman PBs at Yeppoon, with what Gina described as a tough swim and a windy bike. Gina has promised a full report in the next few days.

Keeping an eye out for more results. No details on race website -- as per usual.

No Word From Yeppoon

No word yet on results from Yeppoon. It appears that the temperature wasn't much different from Sydney, based on http://www.weatherzone.com.au.

At 8 am, when the race began, the temp was 14.7 degrees. At 1 pm, it was 19.9 degrees.

Some Overall C2S Results

These winning results are from http://www.coolrunning.com.au/

Male Patrick Nyangelo (TANZ) 41:13

Female Kerryn McCann (AUS) 46:26

City to Surf Sun

Awesome day for the City to Surf. Congrats to Damo. No word yet on who won or the winning time.

Yeppoon Has 85 IM Spots

There are 85 spots available for Port Mac 2006 at Yeppoon on Sunday with 448 competitors including two High Five sponsored athletes, Mel McDonald and Sarah Fien.

The women's race may be the most interesting. The top seed is NSW's Melissa Ashton, the first Aussie woman home at Forster this year. Also racing is Canberra's Fien, winner of the 2005 Ironman Japan, and Western Australia's Angela Milne.

Of course, a more familiar competitor is Mel from the BRATs. Rebecca Coulter, Sarah Pollett and Melissa Vanderwater also were expected to be at the starting line, organizers said last week.

IAAF Championships

The final day of IAAF World Championships in Helsinki is approaching. Click on this link for more details:

http://www.iaaf.org/WCH05/index.html

Ahead of Sunday's City to Surf, here are the men's and women's world record times for the 15km:

Kenya's Felix Limo ran 15km in 41:29 in 2001. South Africa's Elana Meyer recorded a time of 46:57.

Hmmmmmm

For other records, see: http://www.iaaf.org/statistics/records/index.html

Weekend Training

Saturday 6:00am York st gates
90-100k easy.. (no Lapa) Waterfall (no nasho) stopping at Sutho on return

Saturday 2-3pm
Swim squad with Lisa at Heffron

Sunday 6:15am (NOTE: some doing Yeppoon and C2S)
If you wanna ride - call Tess on 0400 400 893 or Mal on 0400 400 892
(if you ride with Tess - LOOK AFTER HER!! or there'll be trouble)

Those doing Yeppoon - You should be carbo loading + eating salty stuff..
Do you need new tyres??? Make sure if flying - once you've put your bike back together - go for a ride and make sure everything is tightened up..

Those doing your 1st Half IM GOOD LUCK!!! maybe chat to Dingo if your unsure about anything.. once you get up there..

Elixr Beginner Yoga Course

There is a beginner yoga course at one of the CBD locations for Elixr for anyone looking to stretch a bit more.

Total 5.5 hours over a weekend: Friday 7:30-9pm, Saturday and Sunday 12-2pm at Elix'r Sofitel Wentworth 2A Bligh Street Sydney

http://www.elixr.com.au/YogaBeginners.html

City to Surf Pace Yet?

Your training in recent weeks will determine your realistic race pace. If you haven't checked with Merv, click on this link and have a go. Remember though, it's not an exact science!

http://merv.stanford.edu/runcalc

On Sale Near You

Cheeky Monkey
- winter gear 30% off
- lights 20% off, some shoes on sale too
- now a supplier of Felt Bikes
http://www.cheekymonkey.com.au/mulhome.htm

Inner City
- Continental GP3000 tires – 700x23
- all colours - $53.90 each, free shipping if you buy four
http://www.innercitycycles.com.au/

Precision Cycles – renovating the store
http://www.precisioncycles.com/

If you happen to see a sale somewhere, let us know. Just add a comment

Go Yeppoon Go!

As most of you know, Yeppoon 1/2 ironman is set to go this weekend. We have four participants:

Go Alice, Go Gina, Go Thomas, Go Tony

To see details on the race, click on the link on the right-hand side. I think I might go and watch, to escape from the blast of winter cold that arrived last night.

Ironman China April 23, 2006

I just saw this news in the latest Tri Travel notice:

The inaugural Ironman China will be held on April 23, 2006, in the resort city of Sonya on Along Bay on the South China Sea. The event will have 75 Hawaii slots for and will offer a $75,000 professional prize purse.

Race-day temperatures are expected to be approximately 26.6 degrees C or 79 degrees F. Athletes can register now by visiting http://www.ironmanchina.com/. The 2006 event will be capped at 1,500 athletes.

A two-loop swim in the South China Sea, a ``very fast'' bike course and a flat marathon course!!

Time Trial Tuesday

It was follow Lisa around the park this morning - as she alternatively accelerated into E3. She managed to smash everyone who dared to cycle at her side from Ian to Mark to Darren and me too.

Special on Bars - Don't Miss Out

There are still some sports (blue) and protein (green) bars available at the discount price. Don't hesitate or you'll have to pay full price, sort of!!

SPORTS - raisin, berry

PROTEIN - orange, cappuccino, berry-vanilla

Lava Salts And Bike Mounts

While most triathletes hibernate during winter (six at last Tuesday's session!!), stocks are being replenished here at Fastgear.

These items are now available:

Lava Salts

Gel Flasks

Bike mounts (DogHead Design)

New High Five Goodie Bags

As interim chief executive order taker, I can verify that the new High Five brand bento boxes are here and they are quite stylish too!!

Inside the pouch, which is supported on all four sides, is a little clip to hold onto your house or car key!!

Cheeky Monkey Sales

I was in Cheeky Monkey today and Ollie is selling winter gear (30% off) and LIGHTS (20% off)!!!

Aug 8th Ibiza Update From Hill

I finally found the triathlon that I,d heard about on the grapevine….just a short one but a race is a race and I really fancied one…everything here is “manyana” (tomorrow)..so finding the race was a task on its own…anyway the race was due to start at 10 am…gets a bit hot by then,well it ended up starting after 11 am so it was very hot ,probably around 36 dg

Race distances were a 300m swim…6k bike(3 loops) and 2k run….so u can imagine u cant make a mistake in a race like that….

It was a bit hard to see what competition there were but I knew I had to stay as close as possible to the front swimmers

Gun went off and I swam straight into a reef !!!!...bummer!..then stood up on a prickly thing….great start I don’t think which I ended up about a min behind 5 leaders at the end,quick transition and out onto the bike,noticed on first loop they were all on wheels!..so caught 1 guy and he was straight on my wheel,I soon got a thing going and we worked together a bit for the short time we were out there…my poor ol heart was pumping like crazy haha…onto the run and before I knew it I was in 4th plce, took one and ouch it was hot!...went after the other two that were 50 secs ahead….so close but yet so far I ended 10 and 20 secs behind them at the finish…finally finishing in 3rd overall…u should of seen the trophys!!!!!...see attached…good or what!...great day tho and met a lot more people,all my cycling buddies were there watching and by now the whole island knows about the race….its a small island and news spreads fast between the locals…

That was Friday(it’s a weekend fiesta holiday)Yesterday and today I did my two rides for the w end…the big news was a pro rider was going to ride with us,felix from team bianci who had won a stage in tour de Italia I think and does tour de france….he turned up and everyone was buzzing…of course in this crazy ego cycling world everyone wanted to take him on,that was so predictable,it was the same on my first day but I didn,t bite haha…any new person goes through it and takes there pecking order in the group….no organized rolls or anything,its more like everyone bumps u as u ride…a bit of a nightmare really and yesterday someone finally came down although I think that was probably due to a clubber driving tanked up with exstacy lol….

Anyway soon as the hills came it was all on….i think he was playing with us because at the top of each hill I was still there but the group of 30-40 had gone to 3 haha…in the end I think they then decided to really test me and we climbed a 2k hill that was so bumpy but about twice as steep as any kiama hill and I finally broke…ouch that hurt and my bike was nearly stopped trying to get up it…at the end I was about 100m behind..but not bad for a time trial bike up that beast……..today (Sunday)it was all on again against felix the pro rider…I had 170-180 and after yesterdays 130 whilst they did 60k each day I was thinking this could hurt……they headed straight for the biggest climb in Ibiza after a few crazy spurts and yes it was all happening again…about 50-60 riders today from 2 areas of ibiza and a bit dangerouse so I hung a bit off the back trying to get e2 in at the same time….the hill came and I chased…overtook all but the first 4 with the pro but just couldn,t get there..it was about 38dg and phew it hurt ….got my arse kicked and lost about 10 litres of fluid but it was fun

Next week a French pro triathlete is coming over who was top 10 in Hawaii?..not sure who it is but I guess we,ll meet on the hill haha…see what I mean about a small island,everyone knows everything but its fun….think I have a 1500 swim race next week

Ok that’s all for now…its fiesta w end and I,m getting some sangria in me tonight for the first time since I,ve been here…just watching the athletics from Helsinki on tv..great stuff!

Have fun…hola and adios from sunny Ibiza!!

jh

Ibiza Photo Gallery

A free citrus gel for the first person to identify the body of water in the background.

Lisa's Saturday Swim Session

Lisa is helping out those people in need of swimming faster!!

Every Saturday between 2pm and 3pm

Des Renford Aquatic Centre
Corner Jersey Road and Robey Street
MAROUBRA NSW 2035

Contact Lisa for more details:

lisa_marangon@yahoo.com.au

Race Wheels For Sale

***SOLD***


Stephen has decided to sell his race wheels

Zipp 404's with competition 22 singles on them, which were only used for Ironman. He has only raced Yeppoon, Canberra Half and Ironman and may not ever race again - anyway they are in great condition.

$1500 o.no.

Please phone Stephen on mobile: 0414 90 89 90 or
email him stephen.giderson@mailplus.com.au

HILLBILLIES!!!

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