Canberra Tri Results
Women: 1 Michelle Wu (Woden, ACT) 2:10.13;
2 Lisa Marangon (Concord, NSW) 2:12.35;
3 Elizabeth Gordon (Warialda, NSW) 2:13.04.
30 Jan 2006
Huskisson Entry Deadline
Entry for the Championships is $180 with the closing date set for
February 5, 2006.
To enter please go to www.jbtrifest.com.au or contact Mark
Emerton at emo1@optusnet.com.au
February 5, 2006.
To enter please go to www.jbtrifest.com.au or contact Mark
Emerton at emo1@optusnet.com.au
Train at night, it's okay
From the New York Times:
"While experts generally recommend not exercising immediately before bedtime, most studies have found that it has no negative effects on sleep."
"While experts generally recommend not exercising immediately before bedtime, most studies have found that it has no negative effects on sleep."
Record NZ Entrants
You'll have some company Mark.
Record numbers will line up for the 22nd Bonita Ironman New Zealand triathlon in Taupo on 4 March.
The world's oldest international Ironman has attracted 1490 participants, up from the previous record of 1425 for the 20th anniversary event in 2004.
Record numbers will line up for the 22nd Bonita Ironman New Zealand triathlon in Taupo on 4 March.
The world's oldest international Ironman has attracted 1490 participants, up from the previous record of 1425 for the 20th anniversary event in 2004.
27 Jan 2006
IMWA 2006 Entries Open
The 2006 Ironman Western Australia website will be launched with online entries going live on 26 January 2006.
IMWA 2005 on TV
See JH swimming backstroke, Lisa and Gina charging on their bikes and Dingo grimacing metres from the finish line!!
The 2005 Ironman Western Australia Triathlon television program will be aired on Channel 9 at 1:30pm on Saturday 28 January 2006.
WIN TV in regional WA (including Busselton) will also broadcast the IMWA program at 1.30pm on Saturday 28 January 2006.
The 2005 Ironman Western Australia Triathlon television program will be aired on Channel 9 at 1:30pm on Saturday 28 January 2006.
WIN TV in regional WA (including Busselton) will also broadcast the IMWA program at 1.30pm on Saturday 28 January 2006.
Port Mac Camp
looking for interest in a port maq w end training to familiarise with the course....if your interested please email me
it will be bike and swim sat,bike and run sunday on the course....charge will be just the hotel,meals u will pay seperate for.
the race is not that far away and lots of dates already booked...my suggestions are
so in summary looking like 19-2 or 26-2.....please advise asap
regards
JH
(what about the malaysian camp?)
it will be bike and swim sat,bike and run sunday on the course....charge will be just the hotel,meals u will pay seperate for.
the race is not that far away and lots of dates already booked...my suggestions are
so in summary looking like 19-2 or 26-2.....please advise asap
regards
JH
(what about the malaysian camp?)
Nutrition - omega 3 and omega 6
Just something that caught my eye, from trifuel.com:
Explaining the Importance of Omega-3 and Omega-6 Fatty Acids in the Training Diet.
Essential fatty acids (EFA) are necessary in proper brain and nervous system function and for building new cells. Although they are essential for good health, these fatty acids cannot be made by the body. We must obtain EFA from dietary sources. The two primary EFAs are the omega-3 and omega-6. Plant derived omega-3 fatty acid is called alpha-linolenic acids, marine derived omega-3 is also know as eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA). Omega-6 fatty acids are also called linoleic acid.
The role of EFAs in human nutrition has long been recognized. Research links EFA intake with reduced risk for coronary heart disease (CHD), improving blood cholesterol levels and regulating the inflammation. This is beneficial for all individuals, regardless of physical activity level. However there is recent evidence, of great interest to triathletes, demonstrating a link between intake of EFA and improved fatty acid metabolism with increased fat oxidation and reduced fat synthesis. This could be good news for triathletes, so let’s take a closer look at the research and the benefits of EFAs.
Explaining the Importance of Omega-3 and Omega-6 Fatty Acids in the Training Diet.
Essential fatty acids (EFA) are necessary in proper brain and nervous system function and for building new cells. Although they are essential for good health, these fatty acids cannot be made by the body. We must obtain EFA from dietary sources. The two primary EFAs are the omega-3 and omega-6. Plant derived omega-3 fatty acid is called alpha-linolenic acids, marine derived omega-3 is also know as eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA). Omega-6 fatty acids are also called linoleic acid.
The role of EFAs in human nutrition has long been recognized. Research links EFA intake with reduced risk for coronary heart disease (CHD), improving blood cholesterol levels and regulating the inflammation. This is beneficial for all individuals, regardless of physical activity level. However there is recent evidence, of great interest to triathletes, demonstrating a link between intake of EFA and improved fatty acid metabolism with increased fat oxidation and reduced fat synthesis. This could be good news for triathletes, so let’s take a closer look at the research and the benefits of EFAs.
Bikram 40-day Challenge
The next 40 Day Nutritional/Yoga Challenge will be starting on January 30th and ending February 10th. If you find over the holiday season all that cheer has moved to your rear then this is the solution for you. A one hour nutritional talk will be held on Sunday 29th of January by Naras "The Body Doctor".
http://bikrambondijunction.com.au/40%20Day%20Challenge.htm
http://bikrambondijunction.com.au/40%20Day%20Challenge.htm
smh.com.au Fitness Section
Bring in 2006 with the new Health and Fitness section
The new health and fitness section has just launched on smh.com.au. Offering the latest fitness tips, nutritional ideas, information on relationships and mind matters, as well as alternative health advice, you will find all the health and fitness information you need.
There's also information to suit specific needs in the 'Health in Focus' area including Men's Health, Women's Health, Pregnancy, Allergies and Health Insurance.
And to keep up to date with the latest developments in health and fitness, a weekly smh.com.au Health and Fitness newsletter is available.
The new health and fitness section has just launched on smh.com.au. Offering the latest fitness tips, nutritional ideas, information on relationships and mind matters, as well as alternative health advice, you will find all the health and fitness information you need.
There's also information to suit specific needs in the 'Health in Focus' area including Men's Health, Women's Health, Pregnancy, Allergies and Health Insurance.
And to keep up to date with the latest developments in health and fitness, a weekly smh.com.au Health and Fitness newsletter is available.
Training - Fri to Sun
fri swim 6:30 pm with bondifit n bondi surf club
sat bike 6 am york rd gates
2 laps of park w up
pacey 90-100k to kurnell..form 2 groups if need to for safety...roll every 2-5k depending on fitness/.level...(note i wont be here as doing canb)
some doing longer with alice..dingo? others that missed previous long ones....??
out to sublime point back through park up waterfall hill to sutho
sun optional 100k easy if missed previous ...dont do if not on prog or u,ve not missed anything
sat bike 6 am york rd gates
2 laps of park w up
pacey 90-100k to kurnell..form 2 groups if need to for safety...roll every 2-5k depending on fitness/.level...(note i wont be here as doing canb)
some doing longer with alice..dingo? others that missed previous long ones....??
out to sublime point back through park up waterfall hill to sutho
sun optional 100k easy if missed previous ...dont do if not on prog or u,ve not missed anything
Camp JH Comments
thanks everyone for a great camp,weather was so good for us this year and you all did exstremely well in those hot conditions,that was bloody tough,but again the feedback is always the same...nutrition nutrition nutrition....always be prepared to think ahead and be prepared for any conditions
if its hot -more electrolytes and fluid and less solids more gels !!!!!!!!
monday climbing i guess most felt out of your comfort zone....but again u did it...well done!
always contact me if u need more individual feedback
regards
jh
if its hot -more electrolytes and fluid and less solids more gels !!!!!!!!
monday climbing i guess most felt out of your comfort zone....but again u did it...well done!
always contact me if u need more individual feedback
regards
jh
Ah Minus 20 With the Wind Chill
I'll try to update with a few posts from the last week. Thanks for your patience from a wintry Toronto.
19 Jan 2006
Thredbo sked link
All the Thredbo training details are now accessible on the link to the right of this post.
Body composition - ironmanlive
From: http://vnews.ironmanlive.com/
"Each body composition method has its own set of “pros and cons”. Regardless of the method used, the percent body fat number you see is not an absolute. It is an estimate and there is room for error. It is for this reason body composition should be viewed as a “range” instead of just a number. Also, be consistent in how you monitor your body composition values. You cannot truly compare the results from skin fold measures with those that taken from a BIA scale. It’s like comparing granny smith apples to red delicious apples…they are the same but still very different.
If you’d like more information on nutrition tips to help reduce body fat, check out the 2005 article
“A Realistic Look at Weight Loss: Body Composition Adjustment.”
If you go to ironmanlive, you can click on the link for the article mentioned above.
"Each body composition method has its own set of “pros and cons”. Regardless of the method used, the percent body fat number you see is not an absolute. It is an estimate and there is room for error. It is for this reason body composition should be viewed as a “range” instead of just a number. Also, be consistent in how you monitor your body composition values. You cannot truly compare the results from skin fold measures with those that taken from a BIA scale. It’s like comparing granny smith apples to red delicious apples…they are the same but still very different.
If you’d like more information on nutrition tips to help reduce body fat, check out the 2005 article
“A Realistic Look at Weight Loss: Body Composition Adjustment.”
If you go to ironmanlive, you can click on the link for the article mentioned above.
xtri event calendar
from http://xtri.com/
:: EVENT CALENDAR :: Are you ready to go the full distance in 2006? The first phase of the xtri.com 2006 calendar is now online and we've found 55 iron distance events to choose from right around the globe (Special thanks to Joao Maral for helping us scour the net for race information.) ... [more]
:: EVENT CALENDAR :: Are you ready to go the full distance in 2006? The first phase of the xtri.com 2006 calendar is now online and we've found 55 iron distance events to choose from right around the globe (Special thanks to Joao Maral for helping us scour the net for race information.) ... [more]
Train Train Train
I expect to hear about some solid sessions and a few other stories. Send along anything that you'd like for the blog and I'll post as I have time.
See you all in a few weeks. Keep fit, train safe.
See you all in a few weeks. Keep fit, train safe.
Tri Travel - Kona Tour
Let’s get to Kona! Accommodation and tour packages are now available for the
2006 Hawaii Ironman to be held on October 15.
Those of you who have already qualified, or hope to qualify at April’s 2006
Ironman Australia Triathlon in Port Macquarie should start making inquiries now,
as this year will be our biggest tour ever.
More details email rod@tritravel.com.au
2006 Hawaii Ironman to be held on October 15.
Those of you who have already qualified, or hope to qualify at April’s 2006
Ironman Australia Triathlon in Port Macquarie should start making inquiries now,
as this year will be our biggest tour ever.
More details email rod@tritravel.com.au
Huskisson Accomodation
ACCOMMODATION PACKAGE
Over the weekend of the Huskisson Triathlon, for any or all of the three nights from Friday10th to Sunday 12th February.
We can take four people in two twin share rooms in our 2 year old home, with dinner and breakfast included at a price of $80pp per night. As an ex triathlete, I am aware of competitors' dietary needs so the Saturday night dinner would involve a lot of pasta, salads and fruit -and breakfasts can be tailored to individuals' needs. If people are interested in staying over after the race, I can put on a barbecue, with plenty of opportunity for re-hydration. Competitors would have use of a bathroom with shower and spa. Our garden backs directly on to a golf course and we have a full size snooker table for people to use and I would be quite happy to provide a bit of local knowledge with a guided tour of the course. (For your information, the bike course is mainly flat with some smallish hills on Jervis Bay Road, while the run leg is as flat as a tack, mostly along a beachfront walking/cycling track).
If any of your club members are interested, I can be contacted either by e-mail or by phone
on 4443-7593 James McArdle
Over the weekend of the Huskisson Triathlon, for any or all of the three nights from Friday10th to Sunday 12th February.
We can take four people in two twin share rooms in our 2 year old home, with dinner and breakfast included at a price of $80pp per night. As an ex triathlete, I am aware of competitors' dietary needs so the Saturday night dinner would involve a lot of pasta, salads and fruit -and breakfasts can be tailored to individuals' needs. If people are interested in staying over after the race, I can put on a barbecue, with plenty of opportunity for re-hydration. Competitors would have use of a bathroom with shower and spa. Our garden backs directly on to a golf course and we have a full size snooker table for people to use and I would be quite happy to provide a bit of local knowledge with a guided tour of the course. (For your information, the bike course is mainly flat with some smallish hills on Jervis Bay Road, while the run leg is as flat as a tack, mostly along a beachfront walking/cycling track).
If any of your club members are interested, I can be contacted either by e-mail or by phone
on 4443-7593 James McArdle
Brat Tri Saturday
BRAT TRIATHLON THIS SAT 21st JANUARY 1.30 PM
VENUE: Heffron Park Maroubra.
DISTANCE: 750m x 20k x 5k
TIME : 1.30 pm Start REGISTRATION CLOSES: 1.15 PM
Series Entrants & Club Members must register between 12.45 and 1.15pm
COST: $30 non-members/ $15 non-member Junior or Beginner
$10 Brat Club member/$5 Junior and Beginner member.
VENUE: Heffron Park Maroubra.
DISTANCE: 750m x 20k x 5k
TIME : 1.30 pm Start REGISTRATION CLOSES: 1.15 PM
Series Entrants & Club Members must register between 12.45 and 1.15pm
COST: $30 non-members/ $15 non-member Junior or Beginner
$10 Brat Club member/$5 Junior and Beginner member.
See Robbie
ROBBIE McEWEN AT HEFFRON
Robbie McEwen is attending Heffron Park next Monday afternoon at 4.30pm courtesy of Randwick Botany Cycle Club. They have invited any Brat club members to come along and have a ride around Heffron Park with Robbie next Monday 23 January. There is also a function at South’s Juniors in the evening for which you must purchase a ticket. TICKET SALES CLOSE ON THURSDAY JAN 19th. Full details are on their website at:
http://www.randwickbotanycc.com/images/Robbie%20McEwan/McEwan_brochure.htm
Robbie McEwen is attending Heffron Park next Monday afternoon at 4.30pm courtesy of Randwick Botany Cycle Club. They have invited any Brat club members to come along and have a ride around Heffron Park with Robbie next Monday 23 January. There is also a function at South’s Juniors in the evening for which you must purchase a ticket. TICKET SALES CLOSE ON THURSDAY JAN 19th. Full details are on their website at:
http://www.randwickbotanycc.com/images/Robbie%20McEwan/McEwan_brochure.htm
17 Jan 2006
Thredbo - Monday
Monday 23rd January 2006
700-830 TLC, Pool session –meet at pool
0830-0900 Full Breakfast – Cascades-meet in cascades
0900-1200 bike ride-meet in foyer
1200-1300 run if applicable-meet in foyer
1300-1400 lunch-bistro-meet in bistro
1400- Check out rooms and depart Thredbo
700-830 TLC, Pool session –meet at pool
0830-0900 Full Breakfast – Cascades-meet in cascades
0900-1200 bike ride-meet in foyer
1200-1300 run if applicable-meet in foyer
1300-1400 lunch-bistro-meet in bistro
1400- Check out rooms and depart Thredbo
Thredbo - Sunday
Sunday 22nd January 2006
0700-0730 Full Breakfast –Cascad
0745-1400 Bike Ride-altitude 1900m e2 hit-meet at foyer
1400-1500 run-straight after bike
1500-1600 late lunch (and some check out) -bistro
1930-2030 Dinner and walk/ freetime
2030-2100 Training talk (fastgear to host)-meet in conf room
-video of run technique taken earlier
0700-0730 Full Breakfast –Cascad
0745-1400 Bike Ride-altitude 1900m e2 hit-meet at foyer
1400-1500 run-straight after bike
1500-1600 late lunch (and some check out) -bistro
1930-2030 Dinner and walk/ freetime
2030-2100 Training talk (fastgear to host)-meet in conf room
-video of run technique taken earlier
Thredbo - Saturday
Saturday 21st January 2006
0700-0730 Breakfast - Cascades
0745-1200 Bike Ride –meet at foyer
1200-1300 Lunch - Bistro
1400-1530 TLC – Pool Session meet at pool
1630- 1800 cable car to top and walk down/mountain bike or bobsled
1800-1900 dinner at threadbo river(dep on weather)or bbq
-meet at foyer
1900-2000 Training preview of sun (Fastgear to host)
-meet in conf room-anyone got hawaii video?
0700-0730 Breakfast - Cascades
0745-1200 Bike Ride –meet at foyer
1200-1300 Lunch - Bistro
1400-1530 TLC – Pool Session meet at pool
1630- 1800 cable car to top and walk down/mountain bike or bobsled
1800-1900 dinner at threadbo river(dep on weather)or bbq
-meet at foyer
1900-2000 Training preview of sun (Fastgear to host)
-meet in conf room-anyone got hawaii video?
Thredbo Sked - Friday
JH drop the `a' in Thredbo .. it ain't there mate! Really!!
Friday 20th January 2006
1500-1830 Athletes to arrive – Registration in Lounge bar
1900-2000 Dinner
2000 Welcome and weekend training preview-meet in conf room (Fastgear to host)
Friday 20th January 2006
1500-1830 Athletes to arrive – Registration in Lounge bar
1900-2000 Dinner
2000 Welcome and weekend training preview-meet in conf room (Fastgear to host)
Frame-less
While it's true that a few of the bits of my bike were damaged, and subsequently repaired, it was determined today that my frame was damaged beyond repair.
And so now I await a review of it based on Trek's warranty.
And so now I await a review of it based on Trek's warranty.
16 Jan 2006
Bike advice sought
In short, there's a crack in the downtube of my bike after I fell. I didn't notice it until it was pointed out to me at a bike shop. I apparently drove my bike into the ground harder than I realised.
I'm not yet reassured that it's safe to ride again. I've been reading lots of threads from forums (Declan even started one on my behalf). Thanks to everyone who has offered me alternate bikes to ride.
I'm trying to gather as much information as I can before I make a final decision on what to do and anyone who has any additional advice please don't hesitate to send me an email.
I'm not yet reassured that it's safe to ride again. I've been reading lots of threads from forums (Declan even started one on my behalf). Thanks to everyone who has offered me alternate bikes to ride.
I'm trying to gather as much information as I can before I make a final decision on what to do and anyone who has any additional advice please don't hesitate to send me an email.
Wednesday Long Run
regarding wed long run please try do this together as the course is fun but not easy to explain ... meet at 5.45am at york rd gates ...
note: from york rd gates back to york rd gates is around 30k, if u need to do more do it before or after ...
course is
york rd to new s hd rd edgecliff
edgcliff up heart brake hill
off road along heritage walk rd along harbour to nelsons bay
through watsons bay suburbs
past lady jane beach (nudie)
past the gap up the hill
follow trail eventually getting back on city to surf rd(milatary rd)
past bondi beach
to bronte beach
up hill towards queens park
back in park to york rd
peoplw with shorter distances advise me and i can tell u short cuts to make it shorter
regards
jh
note: from york rd gates back to york rd gates is around 30k, if u need to do more do it before or after ...
course is
york rd to new s hd rd edgecliff
edgcliff up heart brake hill
off road along heritage walk rd along harbour to nelsons bay
through watsons bay suburbs
past lady jane beach (nudie)
past the gap up the hill
follow trail eventually getting back on city to surf rd(milatary rd)
past bondi beach
to bronte beach
up hill towards queens park
back in park to york rd
peoplw with shorter distances advise me and i can tell u short cuts to make it shorter
regards
jh
Weekend Results
yhe results at the brat swim were
lisa smashed dingo
damo didn,t turn up
jh didn,t get within 2 mins of lisa
mona broke her pb in the 5k run
on an even brighter note at kurnell sprint tri jh regained his 1st place position,beating the guy who beat me last time..and a good little race by pete becklmn coming 4th i think .. can't think of anyone else who did it
jh
lisa smashed dingo
damo didn,t turn up
jh didn,t get within 2 mins of lisa
mona broke her pb in the 5k run
on an even brighter note at kurnell sprint tri jh regained his 1st place position,beating the guy who beat me last time..and a good little race by pete becklmn coming 4th i think .. can't think of anyone else who did it
jh
Safety First
well done all with the training the w end
unfortunately we had a rare crash on saturday where in the faster group john c,(who was 2nd from the front)hit an object and lost hold of his handlebars,lost control and tim and dingo went down on top of him.
fortunately he is ok and so are the others with cuts and scrapes and a few damaged bike bits.
what we need to do is learn from this so we can reduce any further incidents, so i'm suggesting the following
1)always call if there's a rock or hole even if your 3rd 7th or 8th in the line and can't see although the person in front has called it ... there are so many of the group not calling or giving signals and we need to correct this
2)try to call if you are leading the bunch well in advance, the more time we have to swerve the better, if you can't take your hands off for whatever reason shout as loud as you can
3)if you ride in the bunch with hands on tri bars leave at least a wheel length from the person in front to allow time to brake or whatever if an incident is happening
4)never cross over the wheel in front of you, in case they move sideways which will bring you down and others behind you
JH
unfortunately we had a rare crash on saturday where in the faster group john c,(who was 2nd from the front)hit an object and lost hold of his handlebars,lost control and tim and dingo went down on top of him.
fortunately he is ok and so are the others with cuts and scrapes and a few damaged bike bits.
what we need to do is learn from this so we can reduce any further incidents, so i'm suggesting the following
1)always call if there's a rock or hole even if your 3rd 7th or 8th in the line and can't see although the person in front has called it ... there are so many of the group not calling or giving signals and we need to correct this
2)try to call if you are leading the bunch well in advance, the more time we have to swerve the better, if you can't take your hands off for whatever reason shout as loud as you can
3)if you ride in the bunch with hands on tri bars leave at least a wheel length from the person in front to allow time to brake or whatever if an incident is happening
4)never cross over the wheel in front of you, in case they move sideways which will bring you down and others behind you
JH
15 Jan 2006
WTC's 70.3 series
The World Triathlon Corporation have launched the Ironman 70.3 World Championship and World Series to begin in 2006. The 70.3 event is the brand name of what we know as a Half Ironman. It is the actual total distance of the race combining the swim, bike and run.
There is currently 16 races signed up worldwide, culminating in the inaugural World Championship in Florida on 11 November 2006 .
Due to the timing of our season Australia is unable to be part of this year’s Series, however we are currently assessing the viability and interest level of an Ironman 70.3 event in Australia in the 2006/07 season, which would be a qualifier for the 2007 World Championship.
There is currently 16 races signed up worldwide, culminating in the inaugural World Championship in Florida on 11 November 2006 .
Due to the timing of our season Australia is unable to be part of this year’s Series, however we are currently assessing the viability and interest level of an Ironman 70.3 event in Australia in the 2006/07 season, which would be a qualifier for the 2007 World Championship.
Swimming Stories?
Waiting to hear how the swim events went on Saturday -- though reports are that there was at least one surprise -- JOHN C showed and swam up a storm.
Ironman Nutrition
*An excerpt of what JH sent
Ironman Nutrition - What best to stomach when you race?
Greg Cox, Sports Dietitian, Australian Institute of Sport
In this article we will look at your specific nutrition needs for long course triathlon racing – ½ ironman and ironman racing. When tackling race day nutrition, there are two issues at hand:
The first is a technical issue – what are your nutrition goals during a long course triathlon. The second is a practical issue - how do you meet these nutrition goals while racing.
What are your nutrition goals for long course triathlon racing?
Regardless of what you may have previously read, there are three race nutrition goals for the long course triathletes. The first of these goals is to meet your hourly carbohydrate requirements. Some nutrition advice for long course triathlon racing is based on replacing hourly energy (calorie) needs. During long course triathlon it is neither necessary nor practical to replace the total amount of energy expended during racing. Your fuel goal while racing should be based on hourly carbohydrate needs as opposed to hourly energy (calorie) needs.
(If you want more of the article, check your messages from JH or ask for a repeat from someone in the group.)
**For the AIS nutrition page, see
http://www.ais.org.au/nutrition/index.asp
Ironman Nutrition - What best to stomach when you race?
Greg Cox, Sports Dietitian, Australian Institute of Sport
In this article we will look at your specific nutrition needs for long course triathlon racing – ½ ironman and ironman racing. When tackling race day nutrition, there are two issues at hand:
The first is a technical issue – what are your nutrition goals during a long course triathlon. The second is a practical issue - how do you meet these nutrition goals while racing.
What are your nutrition goals for long course triathlon racing?
Regardless of what you may have previously read, there are three race nutrition goals for the long course triathletes. The first of these goals is to meet your hourly carbohydrate requirements. Some nutrition advice for long course triathlon racing is based on replacing hourly energy (calorie) needs. During long course triathlon it is neither necessary nor practical to replace the total amount of energy expended during racing. Your fuel goal while racing should be based on hourly carbohydrate needs as opposed to hourly energy (calorie) needs.
(If you want more of the article, check your messages from JH or ask for a repeat from someone in the group.)
**For the AIS nutrition page, see
http://www.ais.org.au/nutrition/index.asp
14 Jan 2006
Saturday's Spill
Two lessons: check your helmet - it will protect you.
Put on your gloves before walking out the door - I wish I had.
Accidents happen and that's what happened.
Put on your gloves before walking out the door - I wish I had.
Accidents happen and that's what happened.
13 Jan 2006
Friday Track Session
A very solid session for the crew that turned up this morning -- JH, Lisa, Damo, Alice, Dingo, Annabelle, John and me.
I for one know that I can never push myself to run as hard on my own. There's nothing like a bit of competition to get the legs turning over just a tad faster.
Highly recommended!!
JH's tip to me:
Run on the balls of my feet rather than my heels to speed up my leg pace. One added tip is to tilt my head down rather than looking out at the horizon so much.
I for one know that I can never push myself to run as hard on my own. There's nothing like a bit of competition to get the legs turning over just a tad faster.
Highly recommended!!
JH's tip to me:
Run on the balls of my feet rather than my heels to speed up my leg pace. One added tip is to tilt my head down rather than looking out at the horizon so much.
Malaysia Participants
Well it's hotting up ahead of the first ironman event of 2006. Check out the top 11 heading to Malaysia. Apparently the rankings are based on untapped potential for at least one person!!!!
PARTICIPANT LIST - IRONMAN 2006
No. Name Country Age Group
1 TIMOTHY MOORE AUS E 40/44
2 STEVEN DUERDEN AUS E 40/44
3 BEVAN LEACH AUS PRO
4 DAN BROWN AUS B 25/29
5 NORMAN CLARK AUS G 50/54
6 MALCOM LESZCZYSNKI AUS E 40/44
7 KING DARREN AUS D 35/39
8 STEVEN BOYD AUS E 40/44
9 GREG UNSWORTH AUS D 35/39
10 KERRY HOGAN AUS Q 45/49
11 ANTHONY McCLEMENT AUS B 25/29
12 RON THOMAS AUS D 35/39
13 STEVEN BURNET AUS E 40/44
14 STEPHEN FIRTH AUS F 45/49
15 ELMAR SCHUBERT AUT D 35/39
16 GERHARD LEITNER AUT D 35/39
17 ADREAS HAJEK AUT G 50/54
18 THOMAS ORNIK AUT B 25/29
19 ADREAS KARALL AUT D 35/39
20 ANDREAS THIENEL AUT E 40/44
There are now 122 entered in the race according to the online list. I've read where 160 have been accepted and that the organizers are hoping to have closer to 300 -- though I think that is a bit overly optimistic given the lack of promotion of the race because of the legal scrap between the WTC and the race organizer.
In any event, an ironman is an ironman and Dingo and I are not planning on taking any prisoners along the way.
PARTICIPANT LIST - IRONMAN 2006
No. Name Country Age Group
1 TIMOTHY MOORE AUS E 40/44
2 STEVEN DUERDEN AUS E 40/44
3 BEVAN LEACH AUS PRO
4 DAN BROWN AUS B 25/29
5 NORMAN CLARK AUS G 50/54
6 MALCOM LESZCZYSNKI AUS E 40/44
7 KING DARREN AUS D 35/39
8 STEVEN BOYD AUS E 40/44
9 GREG UNSWORTH AUS D 35/39
10 KERRY HOGAN AUS Q 45/49
11 ANTHONY McCLEMENT AUS B 25/29
12 RON THOMAS AUS D 35/39
13 STEVEN BURNET AUS E 40/44
14 STEPHEN FIRTH AUS F 45/49
15 ELMAR SCHUBERT AUT D 35/39
16 GERHARD LEITNER AUT D 35/39
17 ADREAS HAJEK AUT G 50/54
18 THOMAS ORNIK AUT B 25/29
19 ADREAS KARALL AUT D 35/39
20 ANDREAS THIENEL AUT E 40/44
There are now 122 entered in the race according to the online list. I've read where 160 have been accepted and that the organizers are hoping to have closer to 300 -- though I think that is a bit overly optimistic given the lack of promotion of the race because of the legal scrap between the WTC and the race organizer.
In any event, an ironman is an ironman and Dingo and I are not planning on taking any prisoners along the way.
12 Jan 2006
Satruday Brat Events
Malabar SWIM, RUN & AQUATHON – JAN 14.
· Swim: 500m, 1km or 2km – 3.30pm.
· Aquathon: 4.30pm - 1km swim/ 5km run.
· Run: 5km – 4.45pm.
Location: Malabar Beach, 1 beach after Maroubra heading south on Anzac Parade.
Left into Cromwell Place, left into Franklin St, Right into Dacre St.
Meet at the LIFEGUARD TOWER for registration.
Entry fee is $15 per event or $20 for any 2 races.
Entries close 15 minutes before each race.
PLACE YOUR BETS FOR THE SHOWDOWN BETWEEN MONA AND ISH IN THE SWIM!!!!!!!!!!!!!!!!!!!!!!!!!!
The inside infio is ish has trained 3x per week….mona 1 per month but she floats like a fish haha…interesting !!!!!!!!!!
Will damo do it and beat them by 2 mins????????????????
Will lisa and dingo beat jh by more than 2 mins in the 2k and 1k????????...
Will dingo stay with lisa?????????
Any more challenges????
· Swim: 500m, 1km or 2km – 3.30pm.
· Aquathon: 4.30pm - 1km swim/ 5km run.
· Run: 5km – 4.45pm.
Location: Malabar Beach, 1 beach after Maroubra heading south on Anzac Parade.
Left into Cromwell Place, left into Franklin St, Right into Dacre St.
Meet at the LIFEGUARD TOWER for registration.
Entry fee is $15 per event or $20 for any 2 races.
Entries close 15 minutes before each race.
PLACE YOUR BETS FOR THE SHOWDOWN BETWEEN MONA AND ISH IN THE SWIM!!!!!!!!!!!!!!!!!!!!!!!!!!
The inside infio is ish has trained 3x per week….mona 1 per month but she floats like a fish haha…interesting !!!!!!!!!!
Will damo do it and beat them by 2 mins????????????????
Will lisa and dingo beat jh by more than 2 mins in the 2k and 1k????????...
Will dingo stay with lisa?????????
Any more challenges????
Thredbo Payments Due
LASTLY FULL PAYMENT FOR THREDBO CAMP IS DUE THIS weekend
120 PER DAY LESS DEPOSIT U'VE paid TO SHARE A ROOM…I'LL GIVE ROOM LIST SOON WHEN PAYMENTS are IN
DETAILED hillbillie SCHEDULE WILL BE SENT NEXT WEEK
regards
jh
120 PER DAY LESS DEPOSIT U'VE paid TO SHARE A ROOM…I'LL GIVE ROOM LIST SOON WHEN PAYMENTS are IN
DETAILED hillbillie SCHEDULE WILL BE SENT NEXT WEEK
regards
jh
Training this Weekend
Fri run ..track oval 6 am (please do the 2k w up before the start at 6 am)me ,alice going….if anyone wants to advertise other times please reply to all on here
Fri swim : 6:30 pm with bondifit surf swim meet at n bondi surf club 10$
Sat bike 6 am york rd gates…please note below course meaning safety comes first at all times,slow around traffic light areas and stay in groups as arranged at beginning of ride
140-160k- 140 pacey- group.. pacey e2 after airport tunnel…first “short” stop last garage before waterfall garage then via freeway to sublime pt, return on old road down nato park back up waterfall hill back to stop at sutho station “short” stop….
Continue pacey after initial easy until ikea, straight back to park …if low on km's please make up easy in park
PLEASE TAKE IT IN TURNS TO ROLL EVERY 5KM,THIS WILL GIVE THE ONES AT THE BACK A REST AND KEEP THE PACE GOING WELL…I,VE SAID 140K PACEY BUT THAT’S THE EFFORT UP FRONT,DON’T WORRY IF H R LOWER AT THE BACK…THOSE WHOSE MISSED SESSIONS PLEASE TAKE LESS TIME AT FRONT BUT TRY DO FAIR AMOUNT IN YOUR GROUP
120-140k group-50-100 ish-pacey
AS ABOVE BUT TURN ON FREEWAY AT HELENSBERG (1ST TURN OFF)…THOSE DOING LESS PACEY STAY AT THE BACK MORE
Sun bike 6:15 am to kurnell easy .. note I'm doing kurnell sprint race …if anyone is cycling there before please click on reply to all to arrange meeting time to start
Sun run off bike after ride
Fri swim : 6:30 pm with bondifit surf swim meet at n bondi surf club 10$
Sat bike 6 am york rd gates…please note below course meaning safety comes first at all times,slow around traffic light areas and stay in groups as arranged at beginning of ride
140-160k- 140 pacey- group.. pacey e2 after airport tunnel…first “short” stop last garage before waterfall garage then via freeway to sublime pt, return on old road down nato park back up waterfall hill back to stop at sutho station “short” stop….
Continue pacey after initial easy until ikea, straight back to park …if low on km's please make up easy in park
PLEASE TAKE IT IN TURNS TO ROLL EVERY 5KM,THIS WILL GIVE THE ONES AT THE BACK A REST AND KEEP THE PACE GOING WELL…I,VE SAID 140K PACEY BUT THAT’S THE EFFORT UP FRONT,DON’T WORRY IF H R LOWER AT THE BACK…THOSE WHOSE MISSED SESSIONS PLEASE TAKE LESS TIME AT FRONT BUT TRY DO FAIR AMOUNT IN YOUR GROUP
120-140k group-50-100 ish-pacey
AS ABOVE BUT TURN ON FREEWAY AT HELENSBERG (1ST TURN OFF)…THOSE DOING LESS PACEY STAY AT THE BACK MORE
Sun bike 6:15 am to kurnell easy .. note I'm doing kurnell sprint race …if anyone is cycling there before please click on reply to all to arrange meeting time to start
Sun run off bike after ride
11 Jan 2006
Epic Camp NZ 2006
Gordo has a blog on the current EPIC CAMP in New Zealand .. just fyi .. something to inspire you on a day when you don't feel like training. I've always thought it would be cool to do one of these.
http://www.epiccamp.com/
http://www.epiccamp.com/
Macca 2006 Strategy
From a Jan 5th posting on Macca's site:
I am off to Chile again in a few days to race my first event of the season. I always do this event because it is such a great race and it also kicks me into gear and shows me my weaknesses. I am never really fit for this race but it is a tough day and i can come home from this event and really focus then on building my workload through to Ironman. I am doing things slightly differently again this year for Ironman Australia.
I am going for a record 5th title at this years event but have already qualified for Hawaii so the pressure for the spot is gone. Now i have decided to do a Half Ironman 2 weeks before the Ironman which will be something I have never done before. I am really keen to see how this works out and will learn a lot about my body from this exercise.
I have been talking a lot with my mate Miles Stewart who retired from international Triathlon 3 years ago. He is a former World Champion himself and it is great to be able to talk about things now we are not racing eachother. He has become a great ally and has been very helpful in my planning for the season and how I intend tackling this years racing. My objective is to build on last years Hawaii result and really have a solid crack at a fast time on the Hawaii course.
I am off to Chile again in a few days to race my first event of the season. I always do this event because it is such a great race and it also kicks me into gear and shows me my weaknesses. I am never really fit for this race but it is a tough day and i can come home from this event and really focus then on building my workload through to Ironman. I am doing things slightly differently again this year for Ironman Australia.
I am going for a record 5th title at this years event but have already qualified for Hawaii so the pressure for the spot is gone. Now i have decided to do a Half Ironman 2 weeks before the Ironman which will be something I have never done before. I am really keen to see how this works out and will learn a lot about my body from this exercise.
I have been talking a lot with my mate Miles Stewart who retired from international Triathlon 3 years ago. He is a former World Champion himself and it is great to be able to talk about things now we are not racing eachother. He has become a great ally and has been very helpful in my planning for the season and how I intend tackling this years racing. My objective is to build on last years Hawaii result and really have a solid crack at a fast time on the Hawaii course.
Breakaway Runners
Damo, Lisa and John C .. formed a breakaway group this morning .. even running around the park in the opposite direction .. Yellow Cards!!!
10 Jan 2006
Tamarama - Bronte Shark
From AAP (Monday about 4:30pm)
Lifesavers have cleared two of Sydney's eastern suburbs beaches after a shark was sighted in the water.
Lifeguards sounded a siren and cleared the water at Tamarama and Bronte beaches after surfers reported seeing a shark about 2.20pm today.
"Someone just came up to us and told us there was a shark out there," a Tamarama lifesaver spokesman said.
"Then a few surfers told us they saw a small bronze whaler shark, so we pretty much had to get everyone out of the water."
The spokesman said there were about 40 people in the water at the time of the sighting.
Lifesavers have cleared two of Sydney's eastern suburbs beaches after a shark was sighted in the water.
Lifeguards sounded a siren and cleared the water at Tamarama and Bronte beaches after surfers reported seeing a shark about 2.20pm today.
"Someone just came up to us and told us there was a shark out there," a Tamarama lifesaver spokesman said.
"Then a few surfers told us they saw a small bronze whaler shark, so we pretty much had to get everyone out of the water."
The spokesman said there were about 40 people in the water at the time of the sighting.
Long Run Wednesday
It's that time of year when JH expects everyone to be running long on Wednesday.
So based on what I heard during moments of heavy breathing on the bike this morning:
4am Dingo
6am JH, Alice, Tim, Gina
6:20am Margreet
7am Mark
Anyway, find someone to run with. It makes the time pass faster.
So based on what I heard during moments of heavy breathing on the bike this morning:
4am Dingo
6am JH, Alice, Tim, Gina
6:20am Margreet
7am Mark
Anyway, find someone to run with. It makes the time pass faster.
Massage Recommendation
Sam Vella 0419 230 299
He'll drop in, work you over and then leave you to recuperate on the couch. And all it costs is just $50. He has a day job so early evening appointments fit his schedule at the moment.
He'll drop in, work you over and then leave you to recuperate on the couch. And all it costs is just $50. He has a day job so early evening appointments fit his schedule at the moment.
9 Jan 2006
Kurnell Two
TriNSW Kurnell Triathlon Series Round 2 'early entries' close at 5:00pm today
We know many people are just getting back to work today, however the TriNSW Race team has been hard at work getting Sydney's popular sprint distance series Round Two organised for you and today is the close of 'early' entries.
These races ares gathering momentum and with a maximum field of just 500, don't miss out.
While early entries close today, late entries will remain open (with a greater cost) until this Thursday at 5:00pm and then it's too late... there are no late entries on the day nor after 5:00pm Thursday.
DONT DELAY, ENTER TODAY!
Volunteers are welcome too, just contact nick@trinswrace.com
We know many people are just getting back to work today, however the TriNSW Race team has been hard at work getting Sydney's popular sprint distance series Round Two organised for you and today is the close of 'early' entries.
These races ares gathering momentum and with a maximum field of just 500, don't miss out.
While early entries close today, late entries will remain open (with a greater cost) until this Thursday at 5:00pm and then it's too late... there are no late entries on the day nor after 5:00pm Thursday.
DONT DELAY, ENTER TODAY!
Volunteers are welcome too, just contact nick@trinswrace.com
Weekend Results
Not heard all the results from tassy but some great stuff from Emily2nd ,grace 1st and simon…huge pb…rob? Joel? Others?..poor ol chris w couldn,t start coz stomach probs
Well done all who turned up for the hillbillie handicap tri at kurnell…for those who like something different u missed a lot of fun…people sent off at different times and some shorter runs,swims etc
Results
Wendo sent off first for first swim followed by Michael croft and ian depree few mins later with gina a minute after….followed by the a team of john c,dingo,lisa and myself
Lots of swapping and changing along the way but line honours were as follows
Ian depree-1st
Michael croft-2nd but 1st agegrouper
John hill-3rd and 1st vet
Tony dingo 4th and 1st senior
Lisa 1st girl pro
John c 1st queenslander
Wendo 1st female vet
Gina 1st female senior
Don’t forget stg swim tonight in the surf 6:30 pm north bondi…great fun and friendly group!!..lots of body surfing usually involved!
Regards
jh
Well done all who turned up for the hillbillie handicap tri at kurnell…for those who like something different u missed a lot of fun…people sent off at different times and some shorter runs,swims etc
Results
Wendo sent off first for first swim followed by Michael croft and ian depree few mins later with gina a minute after….followed by the a team of john c,dingo,lisa and myself
Lots of swapping and changing along the way but line honours were as follows
Ian depree-1st
Michael croft-2nd but 1st agegrouper
John hill-3rd and 1st vet
Tony dingo 4th and 1st senior
Lisa 1st girl pro
John c 1st queenslander
Wendo 1st female vet
Gina 1st female senior
Don’t forget stg swim tonight in the surf 6:30 pm north bondi…great fun and friendly group!!..lots of body surfing usually involved!
Regards
jh
Tassie Half Top Finishers
MEN
Luke Bell 3:46:48
John Cornish 3:59:09
Paul Ambrose 3:59:33
Adam Conquest 4:03:15
Jason Shortis 4:06:15
WOMEN
Erika Csomor 4:22:18
Belinda Granger 4:30:14
Kirra Rankin 4:32:55
Ginger Kidd 4:38:04
Belinda Harrison 4:39:48
Luke Bell 3:46:48
John Cornish 3:59:09
Paul Ambrose 3:59:33
Adam Conquest 4:03:15
Jason Shortis 4:06:15
WOMEN
Erika Csomor 4:22:18
Belinda Granger 4:30:14
Kirra Rankin 4:32:55
Ginger Kidd 4:38:04
Belinda Harrison 4:39:48
6 Jan 2006
Brat Tri Jan 21st
BRAT TRIATHLON SATURDAY 21st JANUARY 1.30 PM
JUNIORS & BEGINNERS RACE ALSO
VENUE: Heffron Park Maroubra.
DISTANCE: 750m x 20k x 5k
TIME : 1.30 pm Start REGISTRATION CLOSES: 1.15 PM
JUNIORS: 250m/10k/2.5k
REGISTRATION TIMES:
Series Entrants & Club Members must register between 12.45 and 1.15pm
COST: $30 non-members/ $15 non-member Junior or Beginner
$10 Brat Club member/$5 Junior and Beginner member.
JUNIORS & BEGINNERS RACE ALSO
VENUE: Heffron Park Maroubra.
DISTANCE: 750m x 20k x 5k
TIME : 1.30 pm Start REGISTRATION CLOSES: 1.15 PM
JUNIORS: 250m/10k/2.5k
REGISTRATION TIMES:
Series Entrants & Club Members must register between 12.45 and 1.15pm
COST: $30 non-members/ $15 non-member Junior or Beginner
$10 Brat Club member/$5 Junior and Beginner member.
NO BRAT EVENT THIS WEEKEND
Changes for BRAT Swims, Aquathons and Runs in 2006
Jan 7th race changed. NO race this weekend! New times and dates
Swim: 500m, 1km or 2km – 3.30pm.
Aquathon: 4.30pm - 1km swim/ 5km run.
Run: 5km – 4.45pm.
Location: Malabar Beach, 1 beach after Maroubra heading south on Anzac Parade.
Left into Cromwell Place, left into Franklin St, Right into Dacre St.
Meet at the LIFEGUARD TOWER for registration.
Entry fee is $15 per event or $20 for any 2 races.
Entries close 15 minutes before each race.
New dates:
January 14
February 26
March 26
April 29
Jan 7th race changed. NO race this weekend! New times and dates
Swim: 500m, 1km or 2km – 3.30pm.
Aquathon: 4.30pm - 1km swim/ 5km run.
Run: 5km – 4.45pm.
Location: Malabar Beach, 1 beach after Maroubra heading south on Anzac Parade.
Left into Cromwell Place, left into Franklin St, Right into Dacre St.
Meet at the LIFEGUARD TOWER for registration.
Entry fee is $15 per event or $20 for any 2 races.
Entries close 15 minutes before each race.
New dates:
January 14
February 26
March 26
April 29
Tassie Tassie Tassie
Tasmania half ironman on this weekend .. Go Emily .. Go Grace !!!!!
http://www.tasmanianevents.com.au/
http://www.tasmanianevents.com.au/
5 Jan 2006
All Women's Tri Event
THE TriNSW ALL WOMEN'S FESTIVAL IS CONFIRMED FOR SATURDAY, JANUARY 28th 2005
It doesn't matter what shape you are or what shape you're in, make the transition and be part of the Triathlon NSW - All Women's Triathlon. It only happens once a year, but its YOUR day at the races…
Location:
There are two races, both staged within the safe compounds of the Sydney International Regatta Centre. Penrith Lakes, Castlereagh Road, Penrith.
The Races:
The All Women's Triathlon is designed to promote sport and exercise to women of all ages, shapes and sizes with the emphasis on 'fun' and 'doing something for your self'.
There are two events:
Enticer Distance - 250m Swim, 10km Cycle, 2.5km Run
Sprint Distance - 500m Swim, 20km Cycle, 5km Run.
In both events you will be able to compete as an individual or with a group of one or two friends as a team. The competitors complete the course in their own time, as there are no official cut off time for these races.
This year we have introduced some major new initiatives including a fantastic accommodation package supplied by Rydges Parramatta so you and a group of friends can make a weekend of it, training programs & seminars provided by qualified, registered triathlon coaches
It doesn't matter what shape you are or what shape you're in, make the transition and be part of the Triathlon NSW - All Women's Triathlon. It only happens once a year, but its YOUR day at the races…
Location:
There are two races, both staged within the safe compounds of the Sydney International Regatta Centre. Penrith Lakes, Castlereagh Road, Penrith.
The Races:
The All Women's Triathlon is designed to promote sport and exercise to women of all ages, shapes and sizes with the emphasis on 'fun' and 'doing something for your self'.
There are two events:
Enticer Distance - 250m Swim, 10km Cycle, 2.5km Run
Sprint Distance - 500m Swim, 20km Cycle, 5km Run.
In both events you will be able to compete as an individual or with a group of one or two friends as a team. The competitors complete the course in their own time, as there are no official cut off time for these races.
This year we have introduced some major new initiatives including a fantastic accommodation package supplied by Rydges Parramatta so you and a group of friends can make a weekend of it, training programs & seminars provided by qualified, registered triathlon coaches
TRI NSW Race Sked
In the latest newsletter from TRI NSW, which you can subscribe to for free, there is a list of races for each of the next five months.
So if you haven't found something to train for yet, take a look.
http://www.trinswrace.org/
So if you haven't found something to train for yet, take a look.
http://www.trinswrace.org/
Weekend Training
Fri morning long run 6am york rd
night swim 6:30pm n bondi with bondi fit
Sat bike 6am york rd gates (if applicable).. note it's easy week and I won't be here
BRAT SWIMS AND RUN in afternoon
Sun bike 6am york rd gates - hillbillies fun handicap tri - bring run shoes and swim goggles -- If we,re quick we'll be back by 9:30am for those wanting to do coles classic swim at bondi 10am
cycling slow to kurnell then 300m swim 10k bike 2k run x2
…first male and female get a prize…
.ride home easy
can u please email me if doing this so I can prepare handicaps
anyone that is doing aus long course champs can u please email me then I,ll email list out so u can maybe join up and share accom with someone
regards
jh
night swim 6:30pm n bondi with bondi fit
Sat bike 6am york rd gates (if applicable).. note it's easy week and I won't be here
BRAT SWIMS AND RUN in afternoon
Sun bike 6am york rd gates - hillbillies fun handicap tri - bring run shoes and swim goggles -- If we,re quick we'll be back by 9:30am for those wanting to do coles classic swim at bondi 10am
cycling slow to kurnell then 300m swim 10k bike 2k run x2
…first male and female get a prize…
.ride home easy
can u please email me if doing this so I can prepare handicaps
anyone that is doing aus long course champs can u please email me then I,ll email list out so u can maybe join up and share accom with someone
regards
jh
4 Jan 2006
Thredbo Payment Reminder
Regarding Thredbo camp, please don’t forget full payment must be in by 15 jan
Rate: $130.00 per person, per day twin/triple share
$160.00 per person, per day single occupancy
2 night fri and sat night package -optional
or
3 night fri sat sun –preferable share: $390
individual: $480
contact John if you need his bank details
See link at right for more details on the camp
Rate: $130.00 per person, per day twin/triple share
$160.00 per person, per day single occupancy
2 night fri and sat night package -optional
or
3 night fri sat sun –preferable share: $390
individual: $480
contact John if you need his bank details
See link at right for more details on the camp
Training Fee Increase
For 2006 regarding training fees I will be tidying up the casual payments by keeping a notebook and collecting money before the session
I will keep the fee the same as $5 per casual session
Program fees will increase by $2.50 per week to $120 per block. They havn't been increased for a long time. When the next delivery of bottles comes in I will be giving all new bottles to people on progs, as well as a new year present of 1 box of bars (late dates)
Train safe
JH
I will keep the fee the same as $5 per casual session
Program fees will increase by $2.50 per week to $120 per block. They havn't been increased for a long time. When the next delivery of bottles comes in I will be giving all new bottles to people on progs, as well as a new year present of 1 box of bars (late dates)
Train safe
JH
Next Block
It's a bit of an awkward month doing progs because some of your are without an email connection and on holidays and might get this late. But as usual just reminding you to advise me of any changes to prog I need to know about, any holidays or work-related travel or any races you wish to do that I don’t know about
Just to remind about pending races
Kurnell 15 jan
Brat tri 21 jan
Australia Day 5k run race
Canberra Olympic 29 jan
Aus long course at huskisson 12 feb
Train safe
jh
Just to remind about pending races
Kurnell 15 jan
Brat tri 21 jan
Australia Day 5k run race
Canberra Olympic 29 jan
Aus long course at huskisson 12 feb
Train safe
jh
3 Jan 2006
Brat Jan 7th events
7th Jan BRAT races -
500m, 1k or 2k swims (2.30pm start)
first Aquathon of summer-1k swim/5k run (4.30pm start)
OR
5km run (4.45pm start)
Do one or do all four (if you can)!
500m, 1k or 2k swims (2.30pm start)
first Aquathon of summer-1k swim/5k run (4.30pm start)
OR
5km run (4.45pm start)
Do one or do all four (if you can)!
Surf Coast Intl
Entries have opened for one of Australia's top independent long course triathlons as the new updated site for the 2006 Surf Coast International and Victorian Long Distance Championship Triathlon is launched today.
The 2006 Surf Coast will be held on February 19th 2006, with entries now open.
The fifth annual event has also been honoured in 2006 as a selection event for Team Australia to the 2006 ITU Long Distance Championship in Canberra on November 19th 2006 in both age group and elite categories...
Conducted over a 2/80/20km course in and around the Surf Coast of Victoria and the town of Torquay, this gem of a triathlon is expected to draw record entries in 2006.
For more, www.x-tri.com.au or www.surfcoasttri.com or www.bluff2beach.com
The 2006 Surf Coast will be held on February 19th 2006, with entries now open.
The fifth annual event has also been honoured in 2006 as a selection event for Team Australia to the 2006 ITU Long Distance Championship in Canberra on November 19th 2006 in both age group and elite categories...
Conducted over a 2/80/20km course in and around the Surf Coast of Victoria and the town of Torquay, this gem of a triathlon is expected to draw record entries in 2006.
For more, www.x-tri.com.au or www.surfcoasttri.com or www.bluff2beach.com
Welcome to 2006
New Year greetings to everyone!
Ironman Malaysia - Feb 26
Ironman NZ - March 4
Ironman OZ - April 2
Arizona - April 9
France - June 25
Canada - Aug 27
Kona - Oct 14
Ironman Malaysia - Feb 26
Ironman NZ - March 4
Ironman OZ - April 2
Arizona - April 9
France - June 25
Canada - Aug 27
Kona - Oct 14
1 Jan 2006
Ruining the runner
Weak buttocks ruin the runner
“The gluteus medius should be considered in every running injury.” So says Sean Fyfe in the opening words of his article in the new Sports Injury Bulletin. Fyfe, an experienced Australian sports physio and regular contributor to SIB, explains his reasoning thus:
“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.”
The deep-lying glut med muscle is normally associated with movement, but as Sean Fyfe points out, its key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.
But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius. Sean summarises these as follows:
How athletes cheat to compensate for weak buttocks
Adaptations
Areas at risk of structural overload
1. Excessive lateral pelvic tilt (Trendelenburg)
Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)
2. Medial knee drift
Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)
3. Lateral knee drift
Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus
4. Same-sided shift of trunk (lateral flexion of trunk)
Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)
All these various compensations can herald potentially chronic injury for the runner, including shin splints and Achilles tendinitis.
Sean Fyfe explains the three tests he uses alongside video analysis to assess glut med strength, including this one, the “clam”:
“In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. The athlete has to open their knees while keeping heels together, and most importantly, holding the pelvis completely still. If the pelvis moves it means the athlete is unable to isolate the muscle and is trying to recruit ‘cheating’ muscles such as TFL.”
Fyfe also recounts the case of Chris, who had just begun training to run his first marathon, but had rapidly run into trouble with a painful right knee. Sean located the source of the problem to weak glut med function and explains how he and his podiatrist colleague together put Chris back on the road to a marathon bid.
Want to find out more about gluteus medius weakness and how to retrain your muscles? Click here to read the full account in the new Sports Injury Bulletin (http://www.sportsinjurybulletin.com/prewp/aweber-mn3.html)
“The gluteus medius should be considered in every running injury.” So says Sean Fyfe in the opening words of his article in the new Sports Injury Bulletin. Fyfe, an experienced Australian sports physio and regular contributor to SIB, explains his reasoning thus:
“So many athletes with running overuse injuries of the lower limb present with poor gluteus medius function that I have come to the view that the strength and function of this muscle is probably the most important active component in the achievement of a biomechanically efficient running technique.”
The deep-lying glut med muscle is normally associated with movement, but as Sean Fyfe points out, its key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. This pelvic restraint prevents excessive hip sway or roll of the type that is classically known as “Trendelenburg gait”.
But even short of the tell-tale waddle of a Trendelenburg, there are various adaptations that runners make to compensate for weakness in gluteus medius. Sean summarises these as follows:
How athletes cheat to compensate for weak buttocks
Adaptations
Areas at risk of structural overload
1. Excessive lateral pelvic tilt (Trendelenburg)
Lumbar spine, sacroiliac joint (SIJ), greater trochanter bursa, insertion of muscle on greater trochanter, overactivity of piriformis and tensor fascia lata (TFL)
2. Medial knee drift
Lateral tibiofemoral compartment (via compression), patellofemoral joint, patella tendon and fat pad, pes anserinus, iliotibial band (ITB)
3. Lateral knee drift
Medial tibiofemoral compartment (via compression), ITB, posterolateral compartment, popliteus
4. Same-sided shift of trunk (lateral flexion of trunk)
Lumbar spine (increased disc and facet joint compression), SIJ (increased shear)
All these various compensations can herald potentially chronic injury for the runner, including shin splints and Achilles tendinitis.
Sean Fyfe explains the three tests he uses alongside video analysis to assess glut med strength, including this one, the “clam”:
“In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. The athlete has to open their knees while keeping heels together, and most importantly, holding the pelvis completely still. If the pelvis moves it means the athlete is unable to isolate the muscle and is trying to recruit ‘cheating’ muscles such as TFL.”
Fyfe also recounts the case of Chris, who had just begun training to run his first marathon, but had rapidly run into trouble with a painful right knee. Sean located the source of the problem to weak glut med function and explains how he and his podiatrist colleague together put Chris back on the road to a marathon bid.
Want to find out more about gluteus medius weakness and how to retrain your muscles? Click here to read the full account in the new Sports Injury Bulletin (http://www.sportsinjurybulletin.com/prewp/aweber-mn3.html)
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