BRAT REGISTRATION DAY @ THE ICEBERGS on SATURDAY JUNE 24TH
Purchase great Club clothing (at or below cost price), there will be swimmers, Tri race gear and cycle clothing
Sponsors info and freebies
All memberships (new and renew) signed up on the day will be for next season as well. Cash or Cheque only.
30 May 2006
Calga Time Trial
BRAT Vs Randwick Botany Cycling Club
CALGA Time Trials – This Sunday!!! June 4
Calga – Jones Road - …… (organiser ATTA)
Race for the Club in your Age Division.
Register on the day from 7am – (Tell them you are a BRAT)
Cost per entrant is $20 (includes insurance)
Time trial distance is 42k or 24K – leaving from 8am – 1 min apart
Directions on how to get there…..
Take Peats Ridge exit going north off N’castle F’way.
Follow Peats Ridge signs off F’way.
Start is 2k from F’way.
Start & Finish Jones Rd.
Have a great race!
CALGA Time Trials – This Sunday!!! June 4
Calga – Jones Road - …… (organiser ATTA)
Race for the Club in your Age Division.
Register on the day from 7am – (Tell them you are a BRAT)
Cost per entrant is $20 (includes insurance)
Time trial distance is 42k or 24K – leaving from 8am – 1 min apart
Directions on how to get there…..
Take Peats Ridge exit going north off N’castle F’way.
Follow Peats Ridge signs off F’way.
Start is 2k from F’way.
Start & Finish Jones Rd.
Have a great race!
South Korea - Money!!
Top triathletes from around the world will be competing in the first ever Nations Challenge, as part of the 2006 Standard Chartered Ironman Korea, to be held on 27 August in Seogwipo City, Jeju Island.
The Nations Challenge is an event for nations to pit their best triathletes against each other. There will be a male and a female race. Athletes compete in five regional categories, with prizes for the top three finishers in each region and a cup for each regional winner. The top finishers in the male and female categories from among the regions will take home the Nations Challenge Cup. Standard Chartered is putting up an additional prize pool of US$30,000 specifically for the Nations Challenge.
Regions & Race
Region 1 Southeast and South Asia
Region 2 North East Asia (including Korea, Japan and China)
Region 3 Europe and Oceania
Region 4 Americas (including USA, Canada and Mexico)
Region 5 Middle East & Africa
Invitation Procedure
- Standard Chartered Bank will invite in conjunction with the local sports association (where appropriate) a national triathlete (male or female or both) to compete at the Standard Chartered Ironman Korea.
- Invitations will include: return airfare, up to 5 nights hotel stay, Ironman Korea entry fee waiver, and a meal allowance and the cost would be born by the local Standard Chartered country.
- For Non-SCB countries, costs will need to be borne by local sports association or by the individual athlete.
- Athletes already participating from a particular country can request to be entered into the Nations Challenge as the best triathlete from that country by sending their triathlon resume to Erica Kang at Erica.JY.Kang@scfirstbank.com.
- The registration will be closed 1st of July.
- Standard Chartered will have the final say on Nations Challenge participants.
More Info: http://www.ironmankorea.net
The Nations Challenge is an event for nations to pit their best triathletes against each other. There will be a male and a female race. Athletes compete in five regional categories, with prizes for the top three finishers in each region and a cup for each regional winner. The top finishers in the male and female categories from among the regions will take home the Nations Challenge Cup. Standard Chartered is putting up an additional prize pool of US$30,000 specifically for the Nations Challenge.
Regions & Race
Region 1 Southeast and South Asia
Region 2 North East Asia (including Korea, Japan and China)
Region 3 Europe and Oceania
Region 4 Americas (including USA, Canada and Mexico)
Region 5 Middle East & Africa
Invitation Procedure
- Standard Chartered Bank will invite in conjunction with the local sports association (where appropriate) a national triathlete (male or female or both) to compete at the Standard Chartered Ironman Korea.
- Invitations will include: return airfare, up to 5 nights hotel stay, Ironman Korea entry fee waiver, and a meal allowance and the cost would be born by the local Standard Chartered country.
- For Non-SCB countries, costs will need to be borne by local sports association or by the individual athlete.
- Athletes already participating from a particular country can request to be entered into the Nations Challenge as the best triathlete from that country by sending their triathlon resume to Erica Kang at Erica.JY.Kang@scfirstbank.com.
- The registration will be closed 1st of July.
- Standard Chartered will have the final say on Nations Challenge participants.
More Info: http://www.ironmankorea.net
Tri Dubai for Alexander
What we see in Craig is his intensity on the course, and his low-key demeanor off of it," says Director Sportif Tony DeBoom. "He is the perfect fit to add to our stable of great champions."
In just his last two years of racing, Alexander has notched wins at some of the world's most premiere events, including the Spirit of Racine, Chicago, LA, 5430, Noosa and Port of Tauranga triathlons, plus US Pro and Australian Sprint Championships and the sport's biggest pay-day at Minneapolis' Life Time Fitness Triathlon. Already this year he's won the St. Croix Half Ironman and the Australian Long Course Championships.
Alexander will make his Team Tri-Dubai debut at this weekend's Escape From Alcatraz Triathlon in San Francisco, California, and all efforts are being made to get Crowie in his first Tri-Dubai jersey, a rush job to say the least.
Craig Alexander's Remaining 2006 Race*
Escape from Alcatraz Triathlon
Muskoka Triathlon
Lifetime Fitness Triathlon
The Spirit of Racine Triathlon
The Wilkes-Barre Triathlon
5430 Long Course Triathlon
Accenture Chicago Triathlon
Los Angeles Triathlon
Noosa Triathlon
Ironman World Championships 70.3
ITU Long Course Triathlon World Championships
(*schedule tentative and subject to change)
Source: Tri-Dubai
More Info: http://www.tridubai.com
In just his last two years of racing, Alexander has notched wins at some of the world's most premiere events, including the Spirit of Racine, Chicago, LA, 5430, Noosa and Port of Tauranga triathlons, plus US Pro and Australian Sprint Championships and the sport's biggest pay-day at Minneapolis' Life Time Fitness Triathlon. Already this year he's won the St. Croix Half Ironman and the Australian Long Course Championships.
Alexander will make his Team Tri-Dubai debut at this weekend's Escape From Alcatraz Triathlon in San Francisco, California, and all efforts are being made to get Crowie in his first Tri-Dubai jersey, a rush job to say the least.
Craig Alexander's Remaining 2006 Race*
Escape from Alcatraz Triathlon
Muskoka Triathlon
Lifetime Fitness Triathlon
The Spirit of Racine Triathlon
The Wilkes-Barre Triathlon
5430 Long Course Triathlon
Accenture Chicago Triathlon
Los Angeles Triathlon
Noosa Triathlon
Ironman World Championships 70.3
ITU Long Course Triathlon World Championships
(*schedule tentative and subject to change)
Source: Tri-Dubai
More Info: http://www.tridubai.com
Sunday accident - athletes
As many of you have heard over the weekend a cyclist was killed whilst out training and two others injured. I am sure you all had the same thought of please not someone you know. We as a club and fellow triathlete have lost a member and have two in hospital.
We would like to send all our thoughts to John Wethered’s wife Cath and all the family and friends in this most difficult time. John will be very sorely missed by all.
Michelle Cochran and Lindsey Hart were also injured in the accident and Lindsey is home and Michelle should be released (Monday).
We would like to send all our thoughts to John Wethered’s wife Cath and all the family and friends in this most difficult time. John will be very sorely missed by all.
Michelle Cochran and Lindsey Hart were also injured in the accident and Lindsey is home and Michelle should be released (Monday).
29 May 2006
Riding with others
Bunch Riding - tips from Randwick Botany club
As the Group evolves, attracting less racing and more recreationally oriented riders who may lack the necessary skills to ride with utmost safety in a bunch situation, it is vitally important to learn this art whilst out training on the busy and sometimes dangerous urban streets.
The only way you can learn the skills is to practice. However, I am sure that practice without basic knowledge of the responsibilities of bunch riding will get you no where. So here is a list of ‘do’s and don’ts’:
1. The correct formation
Riders should pair off in 2 by 2 formation. You should not sit directly on the wheel of the rider in front. Try to maintain about a 30cm – 60cm distance off the rear of and slightly off to the side of the rider in front.
The reason you offset slightly is to get better vision down the line, giving you more time to react to any problems.
2. Sitting the wheel
You should not focus on the rear of the wheel of the rider in front. By focussing on the person you will be more aware of what is happening in the bunch.
Try it. It wont take you long to judge the distance between you and the rider in front.
3. Position on the road
There is no way that motorists will ever become more courteous towards riders, however, we have clearly defined rights that in simple terms allows riders to occupy a full lane, ride in pair formation and have the same responsibilities as motorists.
Riding too close to the gutter also can create problems for riders. Slipping off the roadway into the gutter can bring you down as you try to get back over the lip of the gutter. Great skill is required to hop out of the gutter, so if you find yourself in this position, slow down and stay in the gutter until it flattens out. Then exit at an angle.
4. The lead riders
The two riders on the front have a huge responsibility. They must set the pace, call all road obstacles and warn the bunch of any traffic changes.
When approaching a set of lights the lead riders have sole responsibility in making the call. It will either be “lights…stopping” or “rolling”. Remember that the bunch is one vehicle so if the bunch is committed to roll don’t make decisions in the middle of the bunch to suddenly stop. This will cause heavy braking towards the back of the bunch.
When entering a roundabout or turning at an intersection the lead riders must call “clear” or “car coming”. All calls should be relayed down the line.
5. The tailenders
The riders on the back also have a huge responsibility, particularly the rider on the right hand (outside) side. This person must call the bunch across lanes or warn of trucks, cars etc that are approaching when on narrow and/or single lane roads.
When crossing over lanes the call is either “wait” or “over”. It is important that the instruction is relayed up the line and when crossing over the bunch moves as one and does not fragment. The rider on the outside rear must maintain a distinct hand signal until the maneuvre is completed.
On a narrow single lane road the last rider must warn of cars behind. A call of “car up” is a simple call that all should understand.
6. Rolling over
The lead riders should not attempt to stay on the front too long. Five kilometres is plenty. This gives every one a chance to go to the front. If you feel that you are not fit or strong enough to do a turn, go to the front, advise your partner and both immediately roll off. Do not suddenly pull out of the line prior to getting to the front. This only leaves gaps.
The roll over procedure is simple. The two front riders, on a safe section of road, move out approximately a metre. This will leave a gap for the following two riders to move through. The two riders rolling over will simultaneously wave the following riders through. They then soft pedal until the bunch has passed them, whereby they slot in at the rear. (this is done in the Park)
On the road – the person on the front on the right handside – calls “rolling”(after letting the person on the left know they will roll) the person on the front left soft pedals to allow the person on the front right to move in front of them. Now the person that was on the front right is now on the front left – and the person that ws second wheel on the right is now on the front.
If you are in the line and must pull out, advise your partner and both should drop to the back of the bunch.
8. Avoiding holes, rubbish, obstacles, other riders etc.
You must call all obstacles – this means calling and pointing!! Just calling doesn’t work especailly when it’s windy or lots of traffic.
Calls and pointing out of “holes” “rubbish” “glass” etc etc must be done from the front 2 riders and every subsequent rider in the pack right down to the back of the pack.
Another problem involves the ‘roll back’ when getting out of the saddle, particularly up an incline. Do not stop pedaling during this action since you will fall back a fair way, straight back into the rider behind who generally has to break hard or undertake a sudden swerve. Prior to getting out of the saddle make sure you are at the top of your pedal stroke and keep the pressure on the pedal.
In summary, being fit and capable to hang onto the bunch is not enough. Without taking away the enjoyment of the ride it is imperative that every rider hones his or her skills. If you want to improve ask one of the more accomplished riders. If you are not sure stay down the back until you are confident enough to join the bunch. If you are nervous or lacking confidence, consider the safety of the other riders first before joining the bunch.
Safe Riding
As the Group evolves, attracting less racing and more recreationally oriented riders who may lack the necessary skills to ride with utmost safety in a bunch situation, it is vitally important to learn this art whilst out training on the busy and sometimes dangerous urban streets.
The only way you can learn the skills is to practice. However, I am sure that practice without basic knowledge of the responsibilities of bunch riding will get you no where. So here is a list of ‘do’s and don’ts’:
1. The correct formation
Riders should pair off in 2 by 2 formation. You should not sit directly on the wheel of the rider in front. Try to maintain about a 30cm – 60cm distance off the rear of and slightly off to the side of the rider in front.
The reason you offset slightly is to get better vision down the line, giving you more time to react to any problems.
2. Sitting the wheel
You should not focus on the rear of the wheel of the rider in front. By focussing on the person you will be more aware of what is happening in the bunch.
Try it. It wont take you long to judge the distance between you and the rider in front.
3. Position on the road
There is no way that motorists will ever become more courteous towards riders, however, we have clearly defined rights that in simple terms allows riders to occupy a full lane, ride in pair formation and have the same responsibilities as motorists.
Riding too close to the gutter also can create problems for riders. Slipping off the roadway into the gutter can bring you down as you try to get back over the lip of the gutter. Great skill is required to hop out of the gutter, so if you find yourself in this position, slow down and stay in the gutter until it flattens out. Then exit at an angle.
4. The lead riders
The two riders on the front have a huge responsibility. They must set the pace, call all road obstacles and warn the bunch of any traffic changes.
When approaching a set of lights the lead riders have sole responsibility in making the call. It will either be “lights…stopping” or “rolling”. Remember that the bunch is one vehicle so if the bunch is committed to roll don’t make decisions in the middle of the bunch to suddenly stop. This will cause heavy braking towards the back of the bunch.
When entering a roundabout or turning at an intersection the lead riders must call “clear” or “car coming”. All calls should be relayed down the line.
5. The tailenders
The riders on the back also have a huge responsibility, particularly the rider on the right hand (outside) side. This person must call the bunch across lanes or warn of trucks, cars etc that are approaching when on narrow and/or single lane roads.
When crossing over lanes the call is either “wait” or “over”. It is important that the instruction is relayed up the line and when crossing over the bunch moves as one and does not fragment. The rider on the outside rear must maintain a distinct hand signal until the maneuvre is completed.
On a narrow single lane road the last rider must warn of cars behind. A call of “car up” is a simple call that all should understand.
6. Rolling over
The lead riders should not attempt to stay on the front too long. Five kilometres is plenty. This gives every one a chance to go to the front. If you feel that you are not fit or strong enough to do a turn, go to the front, advise your partner and both immediately roll off. Do not suddenly pull out of the line prior to getting to the front. This only leaves gaps.
The roll over procedure is simple. The two front riders, on a safe section of road, move out approximately a metre. This will leave a gap for the following two riders to move through. The two riders rolling over will simultaneously wave the following riders through. They then soft pedal until the bunch has passed them, whereby they slot in at the rear. (this is done in the Park)
On the road – the person on the front on the right handside – calls “rolling”(after letting the person on the left know they will roll) the person on the front left soft pedals to allow the person on the front right to move in front of them. Now the person that was on the front right is now on the front left – and the person that ws second wheel on the right is now on the front.
If you are in the line and must pull out, advise your partner and both should drop to the back of the bunch.
8. Avoiding holes, rubbish, obstacles, other riders etc.
You must call all obstacles – this means calling and pointing!! Just calling doesn’t work especailly when it’s windy or lots of traffic.
Calls and pointing out of “holes” “rubbish” “glass” etc etc must be done from the front 2 riders and every subsequent rider in the pack right down to the back of the pack.
Another problem involves the ‘roll back’ when getting out of the saddle, particularly up an incline. Do not stop pedaling during this action since you will fall back a fair way, straight back into the rider behind who generally has to break hard or undertake a sudden swerve. Prior to getting out of the saddle make sure you are at the top of your pedal stroke and keep the pressure on the pedal.
In summary, being fit and capable to hang onto the bunch is not enough. Without taking away the enjoyment of the ride it is imperative that every rider hones his or her skills. If you want to improve ask one of the more accomplished riders. If you are not sure stay down the back until you are confident enough to join the bunch. If you are nervous or lacking confidence, consider the safety of the other riders first before joining the bunch.
Safe Riding
Ironman Japan
Chris Lieto, and Heather Fuhr were the top finishers among just 625 athletes.
Womens Top 10
The women's top ten are now confirmed, provisionally as:
1. Heather Fuhr CAN/USA (#26) 9:47:47
2. Sarah Fien (#19) 10:04:36
3. Angela Milne (#28) 10:10:18
4. Paula Newby-Fraser (#25) 10:13:14
5. Naomi Imaizumi (#20) 10:18:30
6. Susan J. Peter (#23) 10:31:30
7. Emi Shiono (#22) 10:41:36
8. Nicole Vonach-Christmann (#44) 10:49:10 (first Age grouper)
9. Akiko Watanabe (#29) 10:53:56
10. Noriko Yamakura (#30) 10:53:56
Womens Top 10
The women's top ten are now confirmed, provisionally as:
1. Heather Fuhr CAN/USA (#26) 9:47:47
2. Sarah Fien (#19) 10:04:36
3. Angela Milne (#28) 10:10:18
4. Paula Newby-Fraser (#25) 10:13:14
5. Naomi Imaizumi (#20) 10:18:30
6. Susan J. Peter (#23) 10:31:30
7. Emi Shiono (#22) 10:41:36
8. Nicole Vonach-Christmann (#44) 10:49:10 (first Age grouper)
9. Akiko Watanabe (#29) 10:53:56
10. Noriko Yamakura (#30) 10:53:56
Bike safety report
From The San Luis Obispo Tribune, Sunday May 28
Despite an increase in bicycle safety over the past 15 years, too many cyclists fail to follow traffic laws, and police should "encourage tough enforcement," a county grand jury report says.
"All (of those interviewed) agreed: Numerous cyclists disregard the traffic laws to a degree that creates a hazard for them and, to a lesser extent, motorists," the grand jury wrote.
The recommendation was contained in "Bicycle Riding in San Luis Obispo County -- Sharing the Road." The grand jury said its members grew concerned "after observing numerous bicyclists failing to follow basic traffic laws."
Read the grand jury report on bike safety:
http://www.sanluisobispo.com/multimedia/sanluisobispo/archive/bikesafety.pdf
Despite an increase in bicycle safety over the past 15 years, too many cyclists fail to follow traffic laws, and police should "encourage tough enforcement," a county grand jury report says.
"All (of those interviewed) agreed: Numerous cyclists disregard the traffic laws to a degree that creates a hazard for them and, to a lesser extent, motorists," the grand jury wrote.
The recommendation was contained in "Bicycle Riding in San Luis Obispo County -- Sharing the Road." The grand jury said its members grew concerned "after observing numerous bicyclists failing to follow basic traffic laws."
Read the grand jury report on bike safety:
http://www.sanluisobispo.com/multimedia/sanluisobispo/archive/bikesafety.pdf
Basso Takes Giro
Basso Wins Giro D'Italia Cycling Race
The Associated Press
Sunday, May 28, 2006; 12:57 PM
MILAN, Italy -- Ivan Basso won the Giro d'Italia cycling race Sunday, dominating the 21-stage event to win his first major title. Jose Gutierrez Cataluna was second, trailing by more than nine minutes. Two-time Giro winner Gilberto Simoni, one of the best climbers and most experienced riders in the race, was third, nearly 12 minutes back.
"It's a beautiful, happy day for me," Basso said. "I had been dreaming for years a day like this."
The 28-year-old Italian now goes after a rare double in the Tour de France after finishing second to Lance Armstrong last year.
The Associated Press
Sunday, May 28, 2006; 12:57 PM
MILAN, Italy -- Ivan Basso won the Giro d'Italia cycling race Sunday, dominating the 21-stage event to win his first major title. Jose Gutierrez Cataluna was second, trailing by more than nine minutes. Two-time Giro winner Gilberto Simoni, one of the best climbers and most experienced riders in the race, was third, nearly 12 minutes back.
"It's a beautiful, happy day for me," Basso said. "I had been dreaming for years a day like this."
The 28-year-old Italian now goes after a rare double in the Tour de France after finishing second to Lance Armstrong last year.
Sunday accident
From the Sydney Morning Herald - online
A SUNDAY morning cycling trip ended in tragedy when a man was killed after being thrown into the path of traffic when his bicycle was accidentally clipped from behind by his friends.
The three cyclists were riding in formation on the Princes Highway at Sutherland - one in front and two behind - when the accident occurred.
"The two cyclists riding behind him actually collided, causing his bike to move onto the roadway, straight into the path of an oncoming car which was just metres behind," said Inspector Glenn Brown, of Sutherland police.
The 46-year-old man died at the scene. A 53-year-old man and a 43-year-old woman are in St George Hospital, both with fractured shoulders. The man also suffered injuries to his head and hip. The driver, who police said had no time to stop, was in shock.
A SUNDAY morning cycling trip ended in tragedy when a man was killed after being thrown into the path of traffic when his bicycle was accidentally clipped from behind by his friends.
The three cyclists were riding in formation on the Princes Highway at Sutherland - one in front and two behind - when the accident occurred.
"The two cyclists riding behind him actually collided, causing his bike to move onto the roadway, straight into the path of an oncoming car which was just metres behind," said Inspector Glenn Brown, of Sutherland police.
The 46-year-old man died at the scene. A 53-year-old man and a 43-year-old woman are in St George Hospital, both with fractured shoulders. The man also suffered injuries to his head and hip. The driver, who police said had no time to stop, was in shock.
26 May 2006
Nike + iPod
You don’t just take iPod nano on your run. You let it take you. Music is your motivation. But what if you want to go further? Thanks to a unique partnership between NIKE and Apple, your iPod nano becomes your coach. Your personal trainer. Your favorite workout companion. Introducing Nike+iPod.
Be the first to hear when the Nike+iPod Sport Kit is available for order. Sign up now.
Get in gear. Grab an iPod nano, a pair of Nike+ shoes, and the Nike+iPod Sport Kit.
Rock ’n’ run. Your shoes talk. Your iPod nano listens. Track your run in real time.
Stay in sync. Connect your iPod nano, then connect with the world on nikeplus.com.
(Gina - are you testing it yet?)
Be the first to hear when the Nike+iPod Sport Kit is available for order. Sign up now.
Get in gear. Grab an iPod nano, a pair of Nike+ shoes, and the Nike+iPod Sport Kit.
Rock ’n’ run. Your shoes talk. Your iPod nano listens. Track your run in real time.
Stay in sync. Connect your iPod nano, then connect with the world on nikeplus.com.
(Gina - are you testing it yet?)
Tri NSW annual meeting
TriNSW AGM
This years TriNSW Annual General Meeting is to be held on Tuesday 25th July 6.30pm. at Sports House, Wattle St Ultimo.
As a financial member of Triathlon NSW, the AGM gives you a unique opportunity to shape the future of your sport. So, please come along and have your say on who will be running your sport in the next 12 months.
We also need those of you who will dedicatedly go the extra mile for their sport to nominate to join the organising committee of Triathlon NSW as we look to develop the strongest association possible for our members!
To allow you to begin this process, nomination forms will be posted on the Triathlon NSW website (www.trinsw.org.au) in the next month.
If you have any questions, please contact the TriNSW Secretary via email at pcoulson@trinsw.org.au
This years TriNSW Annual General Meeting is to be held on Tuesday 25th July 6.30pm. at Sports House, Wattle St Ultimo.
As a financial member of Triathlon NSW, the AGM gives you a unique opportunity to shape the future of your sport. So, please come along and have your say on who will be running your sport in the next 12 months.
We also need those of you who will dedicatedly go the extra mile for their sport to nominate to join the organising committee of Triathlon NSW as we look to develop the strongest association possible for our members!
To allow you to begin this process, nomination forms will be posted on the Triathlon NSW website (www.trinsw.org.au) in the next month.
If you have any questions, please contact the TriNSW Secretary via email at pcoulson@trinsw.org.au
Tri NSW membership $100
Triathlon NSW Annual Membership opens June 1st
Membership renewal, and more importantly insurance for Triathlon NSW members, will be available from the 1st of June for the new season ahead.
Please note that Senior membership will rise to $100-00 annually, which is around a 7% increase. This is the first increase in the last three years and represents the CPI increase during this time.
Membership renewal, and more importantly insurance for Triathlon NSW members, will be available from the 1st of June for the new season ahead.
Please note that Senior membership will rise to $100-00 annually, which is around a 7% increase. This is the first increase in the last three years and represents the CPI increase during this time.
Kurnell by another name
Announcing the Sydney Triathlon Series
Once simply known as the Kurnell series, and one of the longest running triathlon series in Australia, TriNSW is further developing our annual series, to be now known as the TriNSW Sydney Triathlon Series - at Kurnell.
The Sydney based 2006/07 series' dates have already been lodged in the calendar and the races will continue to look at safety, good competition and good value for money for members and friends.
In 2006/2007 a points competition will be organised over the four rounds and winners of the points score will be recognised at the 2006/2007 TriNSW Awards Night.
Racing will be conducted from the site now fully developed in the past season by our racing staff; over the traditional course of 750m swim, 20km cycle and 5km run.
Expression of interest in sponsorship of the series are now open and if you are interested in supporting NSW racing by way of sponsorship, please contact info@trinswrace.orgfor ongoing packages surrounding this and other TriNSW racing properties.
The new season's TriNSW properties will also include the Start the Day Women's Race Festival, the ITU U23 Oceania Championships and the new and improved 2007 TriNSW Club Championships plus the continuing TriNSW Junior State Series.
TriNSW is also looking to build a TriNSW State Championship series in the new season and calls for events to become part of this series will be released from TriNSW Racing within the month.
We are also please to be able to recommend other sanctioned races on our calendar as potential properties for local area sponsors.
Once simply known as the Kurnell series, and one of the longest running triathlon series in Australia, TriNSW is further developing our annual series, to be now known as the TriNSW Sydney Triathlon Series - at Kurnell.
The Sydney based 2006/07 series' dates have already been lodged in the calendar and the races will continue to look at safety, good competition and good value for money for members and friends.
In 2006/2007 a points competition will be organised over the four rounds and winners of the points score will be recognised at the 2006/2007 TriNSW Awards Night.
Racing will be conducted from the site now fully developed in the past season by our racing staff; over the traditional course of 750m swim, 20km cycle and 5km run.
Expression of interest in sponsorship of the series are now open and if you are interested in supporting NSW racing by way of sponsorship, please contact info@trinswrace.orgfor ongoing packages surrounding this and other TriNSW racing properties.
The new season's TriNSW properties will also include the Start the Day Women's Race Festival, the ITU U23 Oceania Championships and the new and improved 2007 TriNSW Club Championships plus the continuing TriNSW Junior State Series.
TriNSW is also looking to build a TriNSW State Championship series in the new season and calls for events to become part of this series will be released from TriNSW Racing within the month.
We are also please to be able to recommend other sanctioned races on our calendar as potential properties for local area sponsors.
25 May 2006
Forecast for Sydney
Australian Government Bureau of Meteorology
New South Wales
SYDNEY FORECAST
Issued at 3:30 pm EST on Thursday 25 May 2006
Saturday Chance shower.
City: Min: 11 Max: 19
Sunday A few showers.
City: Min: 11 Max: 18
Monday Shower or two,
City: Min: 11 Max: 18
Tuesday Shower or two.
City: Min: 12 Max: 19
Wednesday Mainly fine.
City: Min: 11 Max: 20
Thursday Fine.
City: Min: 11 Max: 18
The next routine forecast will be issued at 4:30 am EST Friday
New South Wales
SYDNEY FORECAST
Issued at 3:30 pm EST on Thursday 25 May 2006
Saturday Chance shower.
City: Min: 11 Max: 19
Sunday A few showers.
City: Min: 11 Max: 18
Monday Shower or two,
City: Min: 11 Max: 18
Tuesday Shower or two.
City: Min: 12 Max: 19
Wednesday Mainly fine.
City: Min: 11 Max: 20
Thursday Fine.
City: Min: 11 Max: 18
The next routine forecast will be issued at 4:30 am EST Friday
Cycling support
As a cyclist and a triathIete most of you will apprecitate a moment to lend your support to this fantastic, health-promoting infrastructure project, and circulate it to others who could do the same.
The City of Sydney is proposing high quality bike lanes along Kent Street to connect the Harbour Bridge with Town Hall & Pyrmont Bridge.
It is very important that we all show The City just how much support there is for this fantastic high class cycleway to provide a crucial north south link since there may / will be opposition to the project.
Take just one minute: send an email to:
Allan Saxby,
Senior Project Manager at
asaxby@cityofsydney.nsw.gov.au
or call him on 9265 9055
to say that you support the proposal. If you like, you can add why you think it's a good idea, if anything that should be added, or suggestions regarding the project.
DEADLINE is 31 May. Time is short. Email today and please bcc or forward your email to cityride@bikesydney.org
Please pass this on to your bicycle inclined friends.
The City of Sydney is proposing high quality bike lanes along Kent Street to connect the Harbour Bridge with Town Hall & Pyrmont Bridge.
It is very important that we all show The City just how much support there is for this fantastic high class cycleway to provide a crucial north south link since there may / will be opposition to the project.
Take just one minute: send an email to:
Allan Saxby,
Senior Project Manager at
asaxby@cityofsydney.nsw.gov.au
or call him on 9265 9055
to say that you support the proposal. If you like, you can add why you think it's a good idea, if anything that should be added, or suggestions regarding the project.
DEADLINE is 31 May. Time is short. Email today and please bcc or forward your email to cityride@bikesydney.org
Please pass this on to your bicycle inclined friends.
Indoor Tri Deadline
REGISTRATIONS OF INTEREST FOR AUSTRALIAN INDOOR TRIATHLON CHAMPIONSHIPS CLOSING 1 JUNE 2006
Registrations of interest for the 2006 Australian Indoor Triathlon Championships (for age-groupers) will close on 1 June 2006. Registration of interest is $10 and from this list the fastest 300 applicants will be chosen to compete in a ground breaking age group championship.
For more info or to register please visit www.t3events.com.au/aits or phone 0433096658
Registrations of interest for the 2006 Australian Indoor Triathlon Championships (for age-groupers) will close on 1 June 2006. Registration of interest is $10 and from this list the fastest 300 applicants will be chosen to compete in a ground breaking age group championship.
For more info or to register please visit www.t3events.com.au/aits or phone 0433096658
Dominant Brats
BRAT's win in augural Australian Triathlon Club Teams Championships
Australian Clubs Championships
Bondi based Triathlon club BRAT's were yesterday crowned the inaugural winners of the Australian Triathlon Club Teams Championship. The powerful club won the weekend long event that saw races conducted over 5 divisions, including over 45's and mixed teams. This new style of racing, based on the French version, which sees teams of four club members competing in a time trial fashion provided exciting and memorable racing in all divisions.
The Premier Division, which was the show case event of the weekend, saw BRAT's cement their domination with the quinella, winning both the male and female categories. The BRAT's Premier female team led by Mel Ashton were the clear winners with a three minute margin to the Bilby's who were closely followed home by the Warringah girls. Finishing off the day the BRAT's Premier male team charged home for the victory after early favourites Northern Suburbs were left decimated by the withdrawal of two members during the run, leading to a disqualification. The closeness of the racing was highlighted with the second placed Premier Male team going to Warringah with the Bilby's taking the final podium position by just one second from the Macarthur Tri Club.
Australian Clubs Championships
Bondi based Triathlon club BRAT's were yesterday crowned the inaugural winners of the Australian Triathlon Club Teams Championship. The powerful club won the weekend long event that saw races conducted over 5 divisions, including over 45's and mixed teams. This new style of racing, based on the French version, which sees teams of four club members competing in a time trial fashion provided exciting and memorable racing in all divisions.
The Premier Division, which was the show case event of the weekend, saw BRAT's cement their domination with the quinella, winning both the male and female categories. The BRAT's Premier female team led by Mel Ashton were the clear winners with a three minute margin to the Bilby's who were closely followed home by the Warringah girls. Finishing off the day the BRAT's Premier male team charged home for the victory after early favourites Northern Suburbs were left decimated by the withdrawal of two members during the run, leading to a disqualification. The closeness of the racing was highlighted with the second placed Premier Male team going to Warringah with the Bilby's taking the final podium position by just one second from the Macarthur Tri Club.
Weather to train
weather due is supposed to be rainy for next 5-7 days...my golden rule is turn up if its not rainingwhatever the clouds look like,if its raining i dont risk getting a cold (not often anyway)
regards
jh
regards
jh
Weekend Training
1)training
fri run...6:30 am meet at grass oval "track"..for technique/drills...please make sure u have done 1k w up before 6:30 am..not on if raining
sat bike 6 am york rd gates...prog says 100k but if its not raining we,ll do sundays longer/harder in case sunday rains(due)..going south waterfall etc tba
sat 2:30 pm optional randwick botany 6k race
sun bike 6:30 am york rd gates..south easy if we did sat hard due to rain
run after bike
sun swim stg 3:45 pm north bondi (i think?)with stg..or 3pm icebergs with bondifit
jh
fri run...6:30 am meet at grass oval "track"..for technique/drills...please make sure u have done 1k w up before 6:30 am..not on if raining
sat bike 6 am york rd gates...prog says 100k but if its not raining we,ll do sundays longer/harder in case sunday rains(due)..going south waterfall etc tba
sat 2:30 pm optional randwick botany 6k race
sun bike 6:30 am york rd gates..south easy if we did sat hard due to rain
run after bike
sun swim stg 3:45 pm north bondi (i think?)with stg..or 3pm icebergs with bondifit
jh
23 May 2006
2007 World Du Champs
Richmond, Virginia has been chosen to host the 2007 World Long Course Duathlon Championships, the International Triathlon Union (ITU) has announced. The winning bid was submitted by the Metropolitan Richmond Sports Backers.
Competition in next year's event in Richmond will feature a 15k (9.3 miles) run, followed by an 80k (49.7 miles) bike ride, then another 7.5k (4.66 miles) run through the streets of downtown Richmond. As many as 500 athletes from all over the world are expected to visit Richmond to compete.
Competition in next year's event in Richmond will feature a 15k (9.3 miles) run, followed by an 80k (49.7 miles) bike ride, then another 7.5k (4.66 miles) run through the streets of downtown Richmond. As many as 500 athletes from all over the world are expected to visit Richmond to compete.
TriNSW membership
RENEWAL OF MEMBERSHIP:
Please note that we're also coming up to THAT time of year and all current financial memberships will lapse on June 30th 2006 and the new triathlon season begins on July 1st...
So for all those early season events (final selection race for the Aussie Long Distance World Champ team at Yeppoon in mid-August, to name one) you'll need to be on the ball and get those renewals in early.
We'll post the renewal information for the 2006/2007 season very shortly on www.trinsw.org.au and www.trinswrace.org .
Please note that we're also coming up to THAT time of year and all current financial memberships will lapse on June 30th 2006 and the new triathlon season begins on July 1st...
So for all those early season events (final selection race for the Aussie Long Distance World Champ team at Yeppoon in mid-August, to name one) you'll need to be on the ball and get those renewals in early.
We'll post the renewal information for the 2006/2007 season very shortly on www.trinsw.org.au and www.trinswrace.org .
TriNSW news
It's an exciting time in TriNSW right now as we have begun the hunt for a new General Manager and a total revamp of the TriNSW administration and management.
The short term pain will lead to long term gain for you our members; and there's more happening also.
TriNSW has also completed the refund of all entries to the cancelled Club Championships. All refunds, bar four, have been credited to the original credit cards used for entry - the others are being refunded by cheque due to changes and / or renewals in cards in the interim.
Checking of venues, course measurement and negotiations have already begun to find a new venue for the TriNSW Club Championships so that next May, we can all go race and party!
Our racing department is also working on the TriNSW Sydney Triathlon Series to be shortly announced as a four round series at in our traditional venue at Kurnell.
The short term pain will lead to long term gain for you our members; and there's more happening also.
TriNSW has also completed the refund of all entries to the cancelled Club Championships. All refunds, bar four, have been credited to the original credit cards used for entry - the others are being refunded by cheque due to changes and / or renewals in cards in the interim.
Checking of venues, course measurement and negotiations have already begun to find a new venue for the TriNSW Club Championships so that next May, we can all go race and party!
Our racing department is also working on the TriNSW Sydney Triathlon Series to be shortly announced as a four round series at in our traditional venue at Kurnell.
Sydney 1/2 Results
The results for Sunday's run are in today's Sydney Morning Herald. Some speedy times for a few folks that we all know.
PB's that I know of: Mona, Anthony D, Margreet, Christophe
And then a few suspect times where it appears the chip didn't work .. really ..
PB's that I know of: Mona, Anthony D, Margreet, Christophe
And then a few suspect times where it appears the chip didn't work .. really ..
Weekend that was
well done all who did the brat teams tri on sat...we smashed em!!!!!!!!!
also some good efforts in the half marathon,no results out yet but i hope you all got what u wanted.,,,,,pleeeeease look after your bod after that race because it really TIGHTENS U UP....for info mona wanted 2:06 but got 1:59 yayyyyyyyyyyyyyy(and still talking about it lol)
dont forget progs are being written this week,dont hold back on any info that i need to know please
any more for the camp please hurry
regards
jh
also some good efforts in the half marathon,no results out yet but i hope you all got what u wanted.,,,,,pleeeeease look after your bod after that race because it really TIGHTENS U UP....for info mona wanted 2:06 but got 1:59 yayyyyyyyyyyyyyy(and still talking about it lol)
dont forget progs are being written this week,dont hold back on any info that i need to know please
any more for the camp please hurry
regards
jh
19 May 2006
Brat membership
MEMBERSHIP CARDS
Pick up all new cards form the Icebergs
Members who renewed their membership at the rego day at the Maroubra race on 23rd April can pick up their new membership cards from Icebergs reception anytime.
Icebergs will not be sending new cards to renewing members as they have done in the past, so all BRAT members once their membership renewal has been paid online, at a race or rego day, will be able to pick up a new card a week later directly from Icebergs.
E: info@bratclub.com.au
W: http://www.bratclub.com.au/
Pick up all new cards form the Icebergs
Members who renewed their membership at the rego day at the Maroubra race on 23rd April can pick up their new membership cards from Icebergs reception anytime.
Icebergs will not be sending new cards to renewing members as they have done in the past, so all BRAT members once their membership renewal has been paid online, at a race or rego day, will be able to pick up a new card a week later directly from Icebergs.
E: info@bratclub.com.au
W: http://www.bratclub.com.au/
Malaysia Malaysia
Do you know that IRONMAN Malaysia has gone crazy? They are giving away a hefty discount of USD 100.00 for those who want to join the 2007 race - 24 Feb. next year ...........................so do let all your friends know of this crazy deal ok ?.............Go to www.active.com to join online.
--
Johnny Wong
IM Malaysia
*June 30 Deadline for early bird price
--
Johnny Wong
IM Malaysia
*June 30 Deadline for early bird price
Bike for sale
Cervelo Dual - 56cm Red
Carbon Oval Forks
Carbon Seat post
10 speed Durace Components
Requires..
Wheels
Peddles
Chain
E-mail Damon
@ dbray@cunamutual.com.au
Carbon Oval Forks
Carbon Seat post
10 speed Durace Components
Requires..
Wheels
Peddles
Chain
E-mail Damon
@ dbray@cunamutual.com.au
18 May 2006
New Programs
future progs will be written next week for next block,can u please advise any info i need to know about progs
if u want to restart a prog please advise latest mileage .....yeppoon is closer than you think !!
note: those on progs please think over the next 1.5 weeks about getting a rucksack type of thing to run with during next block as part of your run strength training..a nice tight one with chest straps to stop the weight that u will put in holder from bouncing around
regards
jh
if u want to restart a prog please advise latest mileage .....yeppoon is closer than you think !!
note: those on progs please think over the next 1.5 weeks about getting a rucksack type of thing to run with during next block as part of your run strength training..a nice tight one with chest straps to stop the weight that u will put in holder from bouncing around
regards
jh
Easy weekend
fri surf swim...6:30 am north bondi srf club..nothing too serious,just fun with a few waves
sat official ride 6 am york rd gates easy to kurnell and back...i wont be here coz teams tri race
sun rest...or optional 6:30 york rd gates for casuals to wfall return easy
no swim on sunday
good luck all doing teams race and half marathon sunday..note there is a randwick botany 6k run race sunday if anyone is interested
any more for the camp?
cheers
jh
sat official ride 6 am york rd gates easy to kurnell and back...i wont be here coz teams tri race
sun rest...or optional 6:30 york rd gates for casuals to wfall return easy
no swim on sunday
good luck all doing teams race and half marathon sunday..note there is a randwick botany 6k run race sunday if anyone is interested
any more for the camp?
cheers
jh
Triathlete Cover
A familiar face graces the cover of the June issue of Triathlete magazine. That's right, Ms McClure.
Not sure whether the magazine is available here in Australia yet. I came across the latest issue in transit through Vancouver during the last 24 hours.
Not sure whether the magazine is available here in Australia yet. I came across the latest issue in transit through Vancouver during the last 24 hours.
14 May 2006
Cheeky Sale
Summer and winter clothing discounted, some up to 50%. 15% off most other gear. A small range of 2nd hand road and triathlon bikes currently available.
9 May 2006
Yeppoon
X-Tri Australia has opened entries for the 2006 Seaspray-Rydges Capricorn Half Ironman Triathlon, round two of the 2006 Snap Australian Half Ironman Triathlon Series.
The race will commence at Rydges Capricorn Resort at 8:00am on August 13th, 2006, with 7h30m allowed for those looking to qualify for the 2007 Panthers Ironman Australian Triathlon at Port Macquarie.
Note that this event is also the Queensland Long Distance Championships, AND the final selection race for Triathlon Australia for qualifying into the Australian Team for the 2006 Long Distance Triathlon World Championships in Canberra, November 2006.
Organiser, X-Tri Australia, has also been granted an increase to 100 qualifying slots for those competitors looking to race Ironman Australia in 2007!
The 2006 entry fee is set at $180-00, in line with all new season Half Ironman, but all initiatives from 2005 will remain, including the "Half Ironman Golf Day" the Monday following the race, plus creche facilities for all functions and through the week leading into the race...
The race will commence at Rydges Capricorn Resort at 8:00am on August 13th, 2006, with 7h30m allowed for those looking to qualify for the 2007 Panthers Ironman Australian Triathlon at Port Macquarie.
Note that this event is also the Queensland Long Distance Championships, AND the final selection race for Triathlon Australia for qualifying into the Australian Team for the 2006 Long Distance Triathlon World Championships in Canberra, November 2006.
Organiser, X-Tri Australia, has also been granted an increase to 100 qualifying slots for those competitors looking to race Ironman Australia in 2007!
The 2006 entry fee is set at $180-00, in line with all new season Half Ironman, but all initiatives from 2005 will remain, including the "Half Ironman Golf Day" the Monday following the race, plus creche facilities for all functions and through the week leading into the race...
Team Champs
Entries for the inaugural Scody Australian Triathlon Club Team's Championships close Sunday 14 May 2006. In a recent ruling from Triathlon Australia, tri-bikes (with bull horns) are permitted to be used, on a weekend that is shaping up to be an awesome end to the season.
Early entries have the country clubs and clubs from the ACT outnumbering the Sydney clubs, although BRATS have the most teams, as of Sunday 7 May 2006.
This is your club's chance to be crowned National Club Champion and to experience a new race format in the process, so come along to Penrith and check out the future of club racing in Australia.
See you all on 20 and 21 May 2006.
Regards,
t3 Events
Early entries have the country clubs and clubs from the ACT outnumbering the Sydney clubs, although BRATS have the most teams, as of Sunday 7 May 2006.
This is your club's chance to be crowned National Club Champion and to experience a new race format in the process, so come along to Penrith and check out the future of club racing in Australia.
See you all on 20 and 21 May 2006.
Regards,
t3 Events
Indoor Tri
Registration of interest to race in The 2006 Australian Indoor Triathlon Championship are now open. Please note that registrations of interest will close on 1 June 2006, so get in for a chance to make history. Please be aware that due to timing issues the event will now be held at the Joe Ciavola Velodrome at the Darebin International Sports Centre, VICTORIA. All dates remain the same.
For more info please visit http://www.t3events.com.au/aits/ and for information on the event site please visit http://www.vic.cycling.org.au/DISC/DISChome.htm
Cheers,
Brett James
Event Coordinator
t3 Events 0433096658
www.t3events.com.au
For more info please visit http://www.t3events.com.au/aits/ and for information on the event site please visit http://www.vic.cycling.org.au/DISC/DISChome.htm
Cheers,
Brett James
Event Coordinator
t3 Events 0433096658
www.t3events.com.au
Performer of the Month
performer of the month is bindy, her bike is improving out of site, watch out girls!!
jh
**so what does the performer of the month get?
jh
**so what does the performer of the month get?
Swimming Buddies
swimming-the water at bondi is just brilliant at the moment, as is the icebergs
lately i,ve been spending 15$ a session(10 casual plus parking) with spots group because none of u guys want to swim or have squads u prefer.
i,m proposing a wed and friday session at 6:30 am if anyone is interested and free. it's pretty flat in the mornings usually and simply "lovely". if there's enough interest i,ll do it so please let me know.
i tried last week and got 1 taker in bindy.....anymore interested? i do realise some have to run during this time, but the offer is there one more time anyway.
jh
lately i,ve been spending 15$ a session(10 casual plus parking) with spots group because none of u guys want to swim or have squads u prefer.
i,m proposing a wed and friday session at 6:30 am if anyone is interested and free. it's pretty flat in the mornings usually and simply "lovely". if there's enough interest i,ll do it so please let me know.
i tried last week and got 1 taker in bindy.....anymore interested? i do realise some have to run during this time, but the offer is there one more time anyway.
jh
Kiama Deadline
kiama camp, money due in by THIS wed 10th may...
I NEED TO SECURE THE ACCOMODATION.....so far 2 have paid.....if u can't afford all please put in a deposit of 50$ at least....
jh
I NEED TO SECURE THE ACCOMODATION.....so far 2 have paid.....if u can't afford all please put in a deposit of 50$ at least....
jh
Weekend Roundup
well done all on the weekend
some fun had by those who went to busso.....dingo with not much training using his base to get a 4:40,lisa in 2nd place until deciding to pull out through muscle pains in her chest and back,gina doing the bike leg in a team and pete b doing it tough on the run with about a 5:30 finish
jh
some fun had by those who went to busso.....dingo with not much training using his base to get a 4:40,lisa in 2nd place until deciding to pull out through muscle pains in her chest and back,gina doing the bike leg in a team and pete b doing it tough on the run with about a 5:30 finish
jh
5 May 2006
Trek-ked
Just a post script to the fall that I had with my bike back in January.
Initially Clarence Street cleared my bike as safe to ride again. The Trek expert then changed his mind and I was offered the chance to get a replacement frame for between A$3000 and A$3400, and it would take several months. I chose not to accept that.
I had the frame brought to Toronto and reviewed at the shop where I purchased it, where I had hoped for a better offer. It didn't happen.
For C$2600, I could get a replacement frame in about two weeks. Again I refused the offer. Trek offered a much lower quality frame when I asked about other options. Trek wouldn't explain how the replacement value was calculated.
Meantime I found out that Scott replaces frames under its crash replacement warranty at US$700. That's a huge discount.
Just passing along this experience of mine. As you might be able to determine, I have no plans to ever ride another Trek.
Initially Clarence Street cleared my bike as safe to ride again. The Trek expert then changed his mind and I was offered the chance to get a replacement frame for between A$3000 and A$3400, and it would take several months. I chose not to accept that.
I had the frame brought to Toronto and reviewed at the shop where I purchased it, where I had hoped for a better offer. It didn't happen.
For C$2600, I could get a replacement frame in about two weeks. Again I refused the offer. Trek offered a much lower quality frame when I asked about other options. Trek wouldn't explain how the replacement value was calculated.
Meantime I found out that Scott replaces frames under its crash replacement warranty at US$700. That's a huge discount.
Just passing along this experience of mine. As you might be able to determine, I have no plans to ever ride another Trek.
GI Stress
Up to 63% of athletes must deal with varying degrees of GI distress, which in its most severe form can bring even the best-trained athlete to their knees. Women happen to be more susceptible than men to GI distress as well as individuals with preexisting GI issues (reflux, lactose intolerance or irritable bowel syndrome).
** From NYC Triathlon Consulting Services via trifuel.com
Prevention
Many of the biological and mechanical factors are beyond our control; however, eating while training to stimulate digestion may help to increase blood flow to your digestive organs and reduce GI distress. Moreover, studies have shown that older athletes who have been training for many years have much lower prevalence of GI upset than younger athletes.
To reduce race day jitters, pack everything the night before so you are not rushing in the morning. If possible, pick up all your race info/bib the day or night before. Arrive at the race site with plenty of time to check that you have all of your gear and your bike is ready. Leave time to wait in the bathroom line! Get your body marking and/or race chip and begin your pre-race warm-up. It may be helpful to listen to music that you enjoy. Just try to stay as relaxed as possible.
Adjust your diet 2 days prior to decrease fiber intake. Reducing fiber a few days before your race will allow the body to adjust to the dietary change and decrease the risk of unwanted bowel movements. It is also a good idea to reduce intake of fiber on race day if you are prone to GI distress. Avoid higher fiber sports bars like Power Bar Harvest, Cliff Bar, Fig Newtons, etc. Instead, choose low-residue foods like saltines or pretzels to obtain your solid food nutrition.
If you are prone to GI distress, avoid fructose on race day. Fructose is not only found in fruit, but also in most processed sweets; candy, cookies etc., in the form of high fructose corn syrup. Table sugar is a combination of glucose and fructose.
Reduce osmolality of race day foods and fluids. Choose sports drinks with an osmolality less than 300mOsm or less than 6% carbohydrate (works out to no more than 8 grams of carbohydrate per 100 mL. When consuming gels or other solid foods during a race make it a point to drink an adequate amount of water to ensure optimal absorption and avoid possible negative GI consequences.
Stay hydrated. Aim for fluid intake of 4-8 ounces every 15 to 20 minutes when exercising for more than one hour.
Make sure to experiment with your pre-race and race-day nutrition plan many times prior to race day. This will allow you to figure out what does and does not work for you, and to reduce the chances that GI issues will ruin your race.
By Molly Gerster, MS, RD
** From NYC Triathlon Consulting Services via trifuel.com
Prevention
Many of the biological and mechanical factors are beyond our control; however, eating while training to stimulate digestion may help to increase blood flow to your digestive organs and reduce GI distress. Moreover, studies have shown that older athletes who have been training for many years have much lower prevalence of GI upset than younger athletes.
To reduce race day jitters, pack everything the night before so you are not rushing in the morning. If possible, pick up all your race info/bib the day or night before. Arrive at the race site with plenty of time to check that you have all of your gear and your bike is ready. Leave time to wait in the bathroom line! Get your body marking and/or race chip and begin your pre-race warm-up. It may be helpful to listen to music that you enjoy. Just try to stay as relaxed as possible.
Adjust your diet 2 days prior to decrease fiber intake. Reducing fiber a few days before your race will allow the body to adjust to the dietary change and decrease the risk of unwanted bowel movements. It is also a good idea to reduce intake of fiber on race day if you are prone to GI distress. Avoid higher fiber sports bars like Power Bar Harvest, Cliff Bar, Fig Newtons, etc. Instead, choose low-residue foods like saltines or pretzels to obtain your solid food nutrition.
If you are prone to GI distress, avoid fructose on race day. Fructose is not only found in fruit, but also in most processed sweets; candy, cookies etc., in the form of high fructose corn syrup. Table sugar is a combination of glucose and fructose.
Reduce osmolality of race day foods and fluids. Choose sports drinks with an osmolality less than 300mOsm or less than 6% carbohydrate (works out to no more than 8 grams of carbohydrate per 100 mL. When consuming gels or other solid foods during a race make it a point to drink an adequate amount of water to ensure optimal absorption and avoid possible negative GI consequences.
Stay hydrated. Aim for fluid intake of 4-8 ounces every 15 to 20 minutes when exercising for more than one hour.
Make sure to experiment with your pre-race and race-day nutrition plan many times prior to race day. This will allow you to figure out what does and does not work for you, and to reduce the chances that GI issues will ruin your race.
By Molly Gerster, MS, RD
3 May 2006
Kiama Details
date :long w end friday night 9th 10th 11th june
location:same as before..whitehouse(8 rooms),or the george bass motel(4 rooms) all at nowra..or possibly petes house down the road(please do all bookings through me to save confusion)...if we have $ left over it will go towards dinner
schedule:
sat am ride (to be advised)
sat pm swim
sun am ride
sun pm run
mon am ride
swim optional
cost:$60 per person per night sharing or 120$ per room per night
fees will be accom and organising only,so dinner and lunch we will organise together when there to keep costs down as prev years...from memory breakfast included
course will be the lovely scenery of kiama,kangaroo valley,nowra etc which is hilly.....we will take all levels and have stops or pick ups by support car ,distances per prog or what you can complete...swim at the pool at nowra (pay seperate entry)..run along nowra river (flat)
payment: by card or to my account please
as its not far away i prefer full payment please rather than deposit,but if pushed for cash at least 50$ deposit by 10th may....advise if u want all 3 nights or just 2(3 prefered)....so its 180$ per person for 3 nights
please book early to secure a spot
regards
john
location:same as before..whitehouse(8 rooms),or the george bass motel(4 rooms) all at nowra..or possibly petes house down the road(please do all bookings through me to save confusion)...if we have $ left over it will go towards dinner
schedule:
sat am ride (to be advised)
sat pm swim
sun am ride
sun pm run
mon am ride
swim optional
cost:$60 per person per night sharing or 120$ per room per night
fees will be accom and organising only,so dinner and lunch we will organise together when there to keep costs down as prev years...from memory breakfast included
course will be the lovely scenery of kiama,kangaroo valley,nowra etc which is hilly.....we will take all levels and have stops or pick ups by support car ,distances per prog or what you can complete...swim at the pool at nowra (pay seperate entry)..run along nowra river (flat)
payment: by card or to my account please
as its not far away i prefer full payment please rather than deposit,but if pushed for cash at least 50$ deposit by 10th may....advise if u want all 3 nights or just 2(3 prefered)....so its 180$ per person for 3 nights
please book early to secure a spot
regards
john
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