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.

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

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

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.

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

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

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

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?

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)

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.

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.

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

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

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

Kurnell Round Two

Awaiting news of the day!

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.

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

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.

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.

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.

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????

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

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

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/

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.

Breakaway Runners

Damo, Lisa and John C .. formed a breakaway group this morning .. even running around the park in the opposite direction .. Yellow Cards!!!

New Look xtri.com

There's a new look to xtri.com

I'll let everyone make their own judgement on it!

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.

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.

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.

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

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

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

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.

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

Tassie Tassie Tassie

Tasmania half ironman on this weekend .. Go Emily .. Go Grace !!!!!

http://www.tasmanianevents.com.au/

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

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/

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

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

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

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

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)!

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

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

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)

Away for a few days

Just wanted to wish everyone a Happy New Years!

Three of us are heading southwest of Canberra for a bit of a break and we'll see if we can check out the roads ahead of January's camp.

See you all in 2006!!

Port Mac Lottery

The Ironman Australia Lottery is open to all athletes who:

have completed at least one Half Ironman race or Ironman Western Australia that is part of the Ironman Australia Qualifying Series in the 2005-06 season AND wishes to compete in the 2006 Ironman Australia Triathlon being held on Sunday April 2.

All athletes wishing to enter the LOTTERY must register their interest online using the form below by 16 January 2006.

Please click on the “Lottery” button on the home page at www.ironmanoz.com

Please register your interest in the Lottery for each Half Ironman / Ironman race in the Series that you have completed eg if you have done 3 Half Ironman events, please register in the Lottery 3 times.

Everyone registered in the Lottery will be notified by email in January. Please ensure the email address you register with is correct.

The Ironman Australia Lottery will be drawn on 20 January 2006 and all applicants will be informed by 22 January 2006. At this time, successful applicants will be given a PIN number. This PIN number is required to complete the online entry form and payment for Ironman Australia.

If all Lottery slots are not accepted in the first round, a second Lottery draw will take place.

Ironman WA on TV

The 2005 Ironman Western Australia Triathlon television program will be aired on Channel 9 at 1:30pm on Saturday 28 January 2006.

Boxing Day

Chris, John and Lisa and me had an enjoyable start to the day running along the water.

It would be great to be able to take advantage of this again this summer.

Merry Christmas

Merry Christmas to everyone .. safe journey for those on the roads, in the air or sailing to Hobart!

A scorcher of a Saturday

Well it's probably the hottest Christmas Eve I've ever experienced, and I'm hoping it's the same for most of everyone else.

As of 1:30pm (after a long bike and a short run), the current temperature is 38 degrees -- or the forecast maximum for today. Whew.

Training Dec 27 - Jan 3

Tue 27 - bike 5:45 am york rd gates ..hard session as per prog

Wed 28 - swim 6 am north bondi (bondifit) or 6:30 pm clovelly (bondifit)
run 7:40 am cent park mkay oval for track session

Thurs 29 - easy bike 5:45 am york rd gates

Fri 30 - swim 6am clovelly or 6:30 pm north bondi (bondifit )
no planned run, email me if want to join up for easy am run

Sat 31 - 6 am york rd gates - 120k or 170k - nato park and explained on the day
swim - nothing planned, advise if anyone is up for it?

New Year's Day - 6:30 am york rd gates optional bike 100k easy to kurnell

Mon 2 - 9am north bondi swim

Tue 3rd - as normal

Note:not going north over xmas due to lack of numbers but will in the new year when everyones back from hols

EMAIL ME IF ANY Q,S

REGARDS
JH

Training Dec22-26

Note:some swim training with stg or bondifit due to lack of numbers in previous years at xmas time ... more fun with more people and something different(with bondifit its' 10$ casual)

Thurs 22nd - bike as usual

Fri 23rd - run as usual, no planned session, email me if u want to join up for easy run ... swim 6:30 pm north bondi (bondifit)

Sat 24th - bike 6:00 am york rd gates - 120k or 160k nato park and explained on the day, Sat swim xmas eve, nothing planned, advise if anyone is up for it?

Christmas Day - bike 6:30 am york rd gates, optional 100k easy to kurnell

Boxing Day - run/swim

Starting at north bondi surf club at 6:00 am sharp
Aprox distances below,swim stops on way out only.

Bondi-bronte 4km .. stopping for swims at noth bondi,mkenzies,bronte

Brontee-coogee 6km .. stopping at clovelly,gordons bay,coogee

That’s aprox 10km out easy .. with return 20k total

Return is e2 pace,

those needing more km's keep going after north bondi up military rd (reverse city to surf) to add the extra km's .. ie .. if doing 30k its 5k up 5k back .. finish with dip in the sea or relaxing swim.

Please take enough fuel with u and vaso in between toes or something to dry feet .. swims will be adjusted so everyone catches up and starts each run leg together

This is on rain hail snow or thunder !

Or

Brat boxing day fun run 10 am 4k handicap …near kiosk

Ultrarunners unite

Is Ironman too easy? Well, check out this article in outside magazine


http://outside.away.com/outside/bodywork/200510/ultrarunners-1.html


(thanks anthony)

Who needs a wetsuit?

From Agence France Press:


Wearing only Speedos, UK endurance swimmer Lewis Pugh has completed two record-breaking swims in the icy waters of Antarctica, a statement from his expedition says.

Pugh, who broke the record for long-distance swimming in the Arctic in August, took 18 minutes and 10 seconds to complete a one-kilometre swim off Petermann Island on December 14.

It was the southernmost swim ever undertaken at 65 degrees 10 south. That record was held by American swimmer Lynn Cox, who swam at 64 degrees south in 2003.

Pugh took the plunge two days later near Deception Island to swim 1.65 kilometres in 30 minutes and 30 seconds, according to the statement.

It marked the first time that a swimmer had been in such cold water (2-3 degrees Celsius) for so long.

"As soon as I dived in, I had a screaming pain all over my body," Pugh said in a statement released from his MV Polar Star ice breaker from Drake Passage.

"After three minutes, I'd lost all feeling in my hands and feet. And after six minutes I lost all feeling throughout my arms and legs," he said.

"I am not sure how I kept on going for so long. I had to concentrate all the time and swim as fast as I could to keep the cold out."

University of Cape Town Professor Tim Noakes, who headed a team of sports scientists accompanying Pugh, said the swimmer was able to survive the icy waters due to a combination of factors.

"When he enters the water, his core body temperature is extremely high (38.4 degrees Celsius) and he is able to maintain this temperature for up to 15 minutes in ice cold water.

"But most importantly, he has an iron will.

Seeking Indoor Trainer

Does anyone have an indoor trainer - can be basic - that they would like to loan, rent or sell to me? I'd like to have it for the next two months to be able to do a bit extra cycling work without having to go to the park each time.

triathlete_tim@yahoo.com

thanks

Sri Chinmoy Link

Just added Sri Chinmoy link to the right hand side.

One more Roth reminder

DATE: 10-DEC-2005

The Quelle Challenge Roth, the world’s largest long-course triathlon, is expected to reach its capacity by January 1, weeks earlier than anticipated.

At the moment, the popular relay division is already filled and more than 1,800 athletes have registered for the individual iron-distance test over the historic course. Only 700 places remain and there will be no waiting list for 2006. Each day another 50 to 70 entries arrive in the race offices.

Results on multisport

There are some Canberra half splits and Kurnell results on

http://www.multisportaustralia.com.au/default.aspx


(thanks jenny)

Happy Birthday E

You know who you are ..

It's on again

Ok. I'm hesitant to say much at all but as per Dingo's message, it's on again. But don't tell anyone in my age group, or Dingo's. Shhhhh.

Weekend Training

Sat bike:6 am york rd gates

Will split 2/3 groups after tunnel if enough people

No laparuse Out easy to airport tunnel

Pacey to sutho garage for first short stop Easy to auderly 30k to waterfall but with left turn to beach named on the day (lol)(shorter distance people no left turn) up waterfall hill end hit at sutho garage for short stop easy until after brighton…10k pacey back those racing and want to be fresher sit on back group

sat brat tri 1:30 pm hefron park

sun bike 6:15 am york rd gates :easy la puruse waterfall…note I,m down for kurnell so if its on I wont be at the ride

sun night HILLBILLIES XMAS PARTY 7PM ICEBERGS…TAKE BRAT MEMBERSHIP OR GET SIGNED IN

please advise anyone who will be there-short notice sorry !!

Monday swim with colin from stg…great session 6:30 pm north bondi surf club 10$ casual

NOTE:THOSE WHO ARE RIDING OVER XMAS IF YOUR KEEN TO GO NORTH LET ME KNOW AND I,LL SEE RESPONSE

Don’t forget to get your camp money in if havn,t already done so……also feedback form

Regards
jh

Thredbo Camp Link

See this link for details on the camp

http://hillbilliescamp.blogspot.com/


It's also on the right hand side with the other links.

More Kona Spots - Maybe

From IMG:

"We are hoping to increase our Hawaii qualifying slots at Ironman Western Australia and Ironman Australia next season (2006-07) and are currently in negotiations with World Triathlon Corporation."

2006-07 Half Ironman Dates

6-May-06 Busselton
Busselton , WA
www.busseltonhalf.com

13-Aug-06 Seaspray-Rydges Capricorn
Yeppoon, North Queensland
www.capricornhalf.com

3-Sep-06 Lake Tinaroo (aka Cairns)
Lake Tinaroo, North Queensland
www.ironmantri.com.au

1-Oct-06 Cannibal Gold Coast
Gold Coast, Queensland
www.usmevents.com.au

22-Oct-06 Meningie Half
South Australia
http://valestriathlonclub.org.au/index2htm

5-Nov-06 Port Macquarie
Port Macquarie, NSW
www.portmacquariehalfironman.com

3-Dec-06 Ironman Western Australia
Busselton, WA
www.ironmanwa.com

3-Dec-06 Laguna Phuket
Phuket, Thailand
www.lagunaphukettriathlon.com

10-Dec-06 Shepparton Half
Shepparton, Victoria
www.shepparton-triathlon.org.au

14-Jan-07 Tasmania Half
Devonport, Tasmania
www.triathlontasmania.org

Forster Ultra Cancelled

13 December 2005

The Great Lakes International Triathlon Association (GLITA) has this morning announced the cancellation of the 2006 Forster Ultra Triathlon. It will not proceed due to the reduced number of athlete entries and subsequent withdrawal of major sponsorship support. A concentrated number of competing events on the competition calendar has also impacted on the event.

GLITA will ensure that no party bears the financial burden of this unfortunate situation. All athlete entry fees and out of pocket expenses as well as sponsorship contributions will be refunded in full.

IM Malaysia Delayed

OFFICIAL NOTICE TO ALL IRONMAN MALAYSIA PARTICIPANTS

We wish to inform all participants that we regretfully have to postpone the February 2006 Langkawi IRONMAN triathlon event.

We expect that all outstanding issues with the WTC will be resolved by May, 2006 and we will make an official announcement then. We expect the race to be rescheduled to May/June 2006.

Kurnell TV Kurnell TV

ENTER NOW FOR KURNELL ONE - ENTRIES CLOSE 5:00pm WEDNESDAY!

Kurnell and Triathlon to be on TV

That's right, entries close 5:00pm, Wednesday, December 14th for the first round

Channel 9 will be running promotions for the sports of the forthcoming Commonwealth Games and will film the Kurnell race this Sunday to promote Triathlon.

Roth Entry

The Quelle Challenge Roth, the world’s largest long-course triathlon, is expected to reach its capacity by January 1, weeks earlier than anticipated.

At the moment, the popular relay division is already filled and more than 1,800 athletes have registered for the individual iron-distance test over the historic course. Only 700 places remain and there will be no waiting list for 2006. Each day another 50 to 70 entries arrive in the race offices.

2200 will be on the start line

For more information about the Quelle Challenge Roth,
visit www.challenge-roth.com.

Provisional Results - Canb 1/2

There are some provisional -- final time -- results on the Canberra Half site.

I think the following competed as individuals: Mark, Jezz, Thomas, Jenny, Me, Alice, Christophe, Andrea, Tony G and Anthony

On teams, Eva, Ian D, Margreet, Ollie, Kristy

I did see a few other faces but couldn't immediately see results .. Kim

Mark came home in 4:44:14 clearly showing that he likes cycling in the hills. Jezz followed at 5:07 and Thomas at 5:13.

Athlete of the Weekend

Anthony Donnelly made his return to triathlon at the Canberra Half, and he did it in style.

About 15 months ago, Anthony was hit by a car while returning home after a morning training session in Watson’s Bay. The impact broke his ankle. His bike was a write off.

With a lot of hard work – and a determination to return to Ironman, he has regained most of the movement in his ankle. And he’s running faster now than ever. A few weeks ago, he bought a new bike.

This weekend the objective for him was to complete the race - his first since Ironman 2004. As he’s a five-time finisher of Ironman Australia, he didn’t need to qualify this year. The ONE requirement was that he complete one of the qualifying races.

As many of us found out, the bike course involved several laps, but of varying dimensions. And the signs weren’t clear enough.

Anthony found himself at T2 with just 75km on his odometer and he knew something wasn’t right. After checking with some officials, he rode back out on the course, retracing the final 20km, until he reached the spot where he should have turned left instead of going straight.

At that point, the race officials there suggested he finish the lap and the course as it was designed. And so he did. For a short period of time, he was the last cyclist on the course.

He made it back into T2 with 122.6km done and then went out and ran. His finish time of about 7 hours reflects his persistence to do it the right way.

[After the race, he joked that at least the extra mileage allowed him to drop the guy who was hugging his wheel.]

As he’s a fit looking guy, there were a lot of double takes from spectators as he cruised through the run – leading the finish-line announcer to question what he was doing crossing the line so late in the day.

The race referee was beside himself that Anthony did what he did, assuring him that he had earned his spot to go to Port Mac. And so while the results don’t show it, his performance is what I consider to be remarkable.

Top of the Morning to you Mr Donnelly!!

Canb 1/2 Notes

Superb conditions for racing .. lake as calm as, some wind on the bike and warm but not over the top on the run

Due to weather conditions earlier in the week, trees blown over etc, the swim exit to bike compound included about 1/2km detour run .. so T1 times were a bit lengthy

Bike course involved Lap1/Lap2 and Lap3 to home out on the course and confused a few people -- some returned to T2 with about 75km on their odometres .. others had to turnaround and retrace part of the ride

New plastic water sachets -- coolest aid station development in decades!!!

Canb 1/2 Official

official news release

"ACT youngster Aaron Farlow led out the Ironman Wetsuits 1.9km swim with Leon Griffen and Chris Dimitrief in hot pursuit as they made their way to the swim-to-bike transition.

Once the leaders got to the first large climb of the race, Griffen attacked on the bike and was able to gain two minutes on his rivals by the time he reached the 30km mark of the race. From here the Victorian was never headed on the 90.1km course. Coming into the bike-to-run transition with a six-minute lead, Griffen was then able to cruise to victory on the 21.1km run crossing the line in 4:09.02

In second place was Dimitrief who finished 10 minutes behind Griffen in a time of 4:19:42. The third professional athlete home was ACT’s Stuart Bardsley who finished in 4:26:28 ahead of Victorian Tim Berkel, with early swim leader Farlow finishing fifth.

On adjusted time age-group athletes filled three of the top five finishing times. Klayten Smith, Campbell Maffet and Darren Benson all produced excellent races that saw them finish third, fourth and fifth respectively.

In the women’s race Susan Peter claimed her second win in the Snap Australian Half Ironman Series by taking out the Canberra City Half Ironman Triathlon.

Her victory again came from her superior cycle leg which saw Peter enter the bike-to-run transition with a solid lead over Allison Kean. Once onto the run Peter maintained her position at the front of the race and claimed victory in a time of 4:50:55. Kean held onto second place in a time of 4:53:53, holding off Belinda Halloran who was the third professional athlete across the line in 4:54:55.

As in the men’s race, two age-group athletes also filled the third and fifth positions on adjusted time. Kirra Rankin placed third in 4:54:41 while Jennifer Gibson placed fifth in 5:00:03."

Shark near Icebergs

In case you haven't heard, apparently there is one, perhaps more, sharks cruising near the icebergs -- apparently in the water too! And it's a great time to catch some salmon for a BBQ!

"Swimmers were ordered out of the water at Sydney's Tamarama beach today after the second reported shark sighting in the area this week.

Lifesavers spotted the shark following a school of salmon about 200 metres offshore from the beach, south of Bondi beach.

Lifesaver Andrew O'Sullivan said crews used jetskis to scare the shark away.

"We try to break up a school of fish by making a lot of noise with the jetski, turning and revving it hard, and hopefully that will get rid of the shark's interest and will move onto something else," Mr O'Sullivan told Network Ten.

Polair was also called in to patrol the area.

It is the second reported shark sighting in the area this week. Lifeguards said they spotted a four-metre-long bronze whaler or tiger shark at Mackenzies Bay, just north of Tamarama Beach, on Tuesday evening.

AAP"

Elixr Open Day - Bondi

Elix'r Bondi Open Day Saturday December 10

FREE OPEN DAY - Experience Sydney's leading Mind Body Health Club for yourself with free seminars, trial classes, events and giveaways all day. Win a free Gold Membership.

Bikram - Bondi Junction

It's that over-indulgent time of year, keep in shape for the beach this summer with our christmas special.

Special offer for a limited time only, purchase a 2 month unlimited pass at the price of $250 and enjoy a savings of $80!! Just mention this email at the front desk. (Pass must be purchased before December 23rd. Non transferrable and no suspensions allowed.)

Give it a go!

If you think you are beaten, you are.
If you think you dare not, you don’t.
If you’d like to win but think you can’t,
it’s almost a cinch you won’t.
If you think you’ll lose, you’ve lost,
for out in the world we find…
Success begins with a fellows will,
it’s all in a state of mind.
Life’s battles don’t go to the stronger or faster man,
but soon or late, the man who wins
is the one who thinks he can.

Charlotte's Sponsors

I’d like to thank all my supporters and sponsors.

Daryl Phillips from Performance Health, he fixes all my niggles.

Australian Hyperbaric Therapy Centre, Bondi Junction, for aiding my recovery between sessions so that I could train optimally each time out.

Ainsley and Robyn from Inner City Cycles for my entire bike needs.
Paulette at Jaggad, for a super comfy race suit.

Kristian, for believing in me 110%.

Mark Newton my coach, for getting me to the next level, and never putting limits on my capability.

The HERT athletes who give me encouragement and are great company.

Helen and Pete Berckelman for being flexible and understanding.

Mike Shaw and Steve Firth you know why.

Dingo's Sponsors

THANKS

1) JH for getting me to the line fit and fast

2) Ollie and Mick from Cheeky Monkey, for lending me their bike wheels, after a problem with mine, and the excellent service I continually get there

3) Gina for being a wonderful girlfriend and her support through the training. Stick in there babe, it will happen

4) The group in particular, Animal, Damo, Mark G, Lisa, Dean, Tim, and Annabel for the smash up sessions we go through

5) Pete and Christian for the course tips. Wendo (especially getting the Goose to cheer), Margreet, Fee, Mona and Christian for the support on the course.

6) Mona for getting me the High 5 bars after I left my nutrition in the fridge on race morning.

7) Everyone else I have forgotten that has helped me, bascially everyone in the group.

8) The schoolies that continued to give me entertainment on the course making me laugh every time I ran past them. Kept it real for me.

Dingo

Charlotte's Day in WA

Whose idea was it to do 20 hours of flying 2 days after an Ironman? Ludicrous. It just goes to show how quickly we forget pain! Well I am now recuperating in sunny Somerset, and have been looking back on my race.

My 7th Ironman is done and dusted and I am over the moon, as it’s my best race and my best result to date. I have been trying to run a sub 3.10 marathon for the last four Ironman races, and finally I have nailed it.

I had a great week leading up to the race. I was relaxed, well prepared, super organised and happy! I think I had an advantage over the other girls in that I had not raced Ironman since April, so was raring to go. Mentally I was fresh, and I think that is very important. I don’t remember ever feeling so excited to race. Physically I felt I was in the best shape I have ever been in. My training was lighter than it has been in the past, so I didn’t feel overcooked. And my recovery had been prioritised with regular trips to the hyperbaric chamber. This gave me the feeling of quiet confidence. I wanted to compete like the underdog, pressure free, and raise my level of play.

We woke on race morning to the sounds of thunder and lightning. Recalling the swim director’s comments at race briefing I had to laugh, he said “ don’t worry about the sharks out there, more Australians are killed every year by lightning!” I wondered if this was to be a repeat of the Korea 2004 Ironman duathlon? But it is what it is, and race morning preparation continued regardless.

Swim start was postponed by 30 minutes, at which point the rain had stopped, and we could see gaps in the clouds starting to appear.

The swim was different this year, one lap all the way round the jetty, which was great for navigation. There was plenty of chop, but it was just head down and get through it. It was my slowest swim since 2003, but I didn’t feel wasted and I was in contention, so job done.

Out onto the bike, my expectations were to ride a similar time to last year. The concentration techniques I had been practicing through the week worked a treat. I was able to keep my mind on the race, thinking about technique and cadence, and the time flew. Better still, I enjoyed the ride, I was full of confidence and I was smiling! I did a lot of technique work over the winter with my coach Mark Newton, and rode with a higher cadence than last year (96rpm). I didn’t get off the bike any quicker this year, but I felt much fresher.

My plan for the run was to start the first km easy and build into 4min30/km pace. Well, the first km felt easy, but I went through the first 4kms in under 17 mins. Whoops! But it felt so slow that I actually wondered if the schoolies had been messing with the signs. My heart rate was ok, I felt comfortable, and I wasn’t pushing, so I decided to go with it. I settled at 4.30 pace at around the 10km mark, and just kept going. I was catching girls easily and it was a great feeling.

I was getting heaps of encouragement from the crowds and fellow competitors. Before I knew it I was in third, and eyeing up the distance to second. Kristian was going nuts! Talk about ruining my surprise. I had Marilyn Macdonald within sights, and I was thinking about sneaking up and then blasting past so there would be no chance of a pick up in her pace. But Kristian, the foghorn, put an end to that idea. I think the whole of Busselton knew that I was about to overtake! I got a bit emotional at this point, realising I had second place, but had to put it out of my mind. It got me choked up and I couldn’t breathe! I had to just focus on the present.

The last 100 metres was a fantastic feeling. I wanted to lap it up, but still wanted to get over the line as quickly as possible! You couldn’t wipe the smile off my face!

I just feel so happy that I have achieved the result that I felt was possible. I feel totally revitalised with enthusiasm for Ironman and can’t wait for 2006. Next time I want to win!

Weekend Training - Feedback

Easy week

Sat bike 6 am york rd...going to waterfall return...(I,m doing this but
not sun)

Sat swim run ...brats race 4 pm Malabar beach

Sun bike optional (mainly for casuals as its option on prog)
6:15 am york rd gates waterfall or kurnell optional

Those doing Canberra good luck !!!

Progs coming very soon

I,m still going through all your feedbacks and still don't have them
all,but as part of this constructive feedback I,m introducing the "attached"
for races, which I want those doing an upcoming race to fill out before and
add to it for feedback to me after...this is first step of feedback and if
any further action reqd we can talk about it.

20 places taken for thredbo camp so far....please get deposits in asap
to secure your place,it's a great w end with a difference....if u have a
preference who u want to room with (2 or 3) please advise

regards
j

Dingo - Lessons Learned

1) Always do a lot of open water swimming, especially in tough, rough conditions. I found doing the BRAT races at Malabar in horrible sea conditions helped keep me comfortable and confident in horrible conditions. Getting thrown around by the sea isn't a good thing if your not used to it. A lot of pool swimmers had serious problems in the swim at Busselton.

2) I honestly rode about 170km by myself in very windy conditions. It wasn't easy, it was hard. Spending a lot of time riding solo in windy conditions through the National Park helped. In your hits, John always says no drafting, don't sit in. There is a reason, and I was so glad that I didn't sit in on those tough days. It is mentally destroying riding that far by yourself, at least give yourself a chance by preparing for it.

3) Nutrition, I have got it right after three years. Be patient, when you get it right, it is magnificant. Make sure you carry excess for the conditions. Ie, in IMOZ this year I ran out of salt tablets which caused cramping during the final 6km in the run where I had to stop for a few minutes. This time I carried double the salt with half in the special needs in the run. It saved me, I didn't think I needed it, but I did.

4) Stick to your race plan but be flexible and adjust to the conditions. Don't worry about what has occured, ie lose 5 minutes in swim, it's gone, if you try and make it up in the first part of the ride you will lose time in the back of the ride and run.

5) Patience and control in the run. This was the first marathon where I didn't walk and ran strong on the back half. It is very very enjoyable running past people that have blown.

6) Over time, you improve, stick to your training. I am finally starting to see some fantastic results. Improvement in this type of racing doesn't happen over night, but it happens if you stick to it. Since starting with John I have taken 1 hour off my time in 3 Ironman's. I KNOW I can go faster and have set the goals to do it. Thanks John.

7) Do IMWA it is an amzing race

Dingo - Running Home

After a much faster transition, I was out of there. If I wanted to break 10 hours I would have to run atleast 3:35, in very hot windy conditions. I had never run faster that 3:45 in the IM marathon. I headed out with this in mind at a controlled pace, low HR and not worrying about anything.

Patience was going to be my weapon. I wanted to run fast, and sub 3:30, however, I felt that good I thought maybe even sub 3:20 was a chance. Once again near the turn I looked for the B's. They were looking good, dam, hopefully the heat will kill them in the second lap. Unlike Forster, where a lot of people ran past me like it was a 5 km race, everyone was controlled and patient. It was a different experience. The first 7km was a tail wind, followed by 11km in the head wind, and 3km tail wind to finish the first lap. I got to the turn and was running 4:30 per km. This was good.

All of us had spoken about the wind and the need to build 30s gap for every km with the wind. I had achieved this first goal. After the turn my concern had turned where were Charlotte and John. I found them and was surprised I had about 3km on John and 3.5km on Charlotte. Not bad, I knew John wasn't going to catch me at 10km like he did at Forster, although I was running scared of both of them. Everytime I saw Christian he kept yelling, 'she is coming for you, she is coming for you, she is coming for you'.

I got through the first of two run laps feeling great, running about 1hr 38m. Fee had told me that I was 5th, and I knew it was time to act. I stayed focus on the job and kept reminding myself that they will blow, they will blow, just keep this pace up. On the way out I saw the B's, and realising that 1st and 2nd were the two I let go, and both were still looking good was not something I expected to see. Third was dying but still a good 10 minutes in front. I cramped just before the turn and got onto the Cramp Stop, mate that stuff is gold. Quickly running again I saw 4th in trouble running with the second place woman, 400m in front, sweet!. I made the turn and focused on 4th. I then saw Charlotte, 500m behind, my god she is smoking. I gave her encouragement by saying if you want to beat me, she will have to catch 2nd. I then saw John and realised I had put some time into him. Maybe, maybe I can hold him off.

A short time after this I moved to 4th as he was walking. I then passed second women, and a few minutes later, I heard some fool screaming down the street behind me. It was Christian, he was overjoyed that Charlotte was now second. He told me I was next.

This gave me the encouragement I needed. I picked up the pace with about 9km to go and headed for home. I was running fast and there was carnage everywhere. Patience was working, I was moving through the field, the only problem was everyone was a C, D or E, no dam B's.

After Christian's words of advice I was menatlly prepared to be passed by Charlotte. No one had passed me during the run, and if Charlotte was to be the only that passed, I can live with that. I was to use her for the run home to get me in to third.

At 36km it happened, she came past with a little smile, and thankfully no Christian. I not exactly sure what happened then but she must if tripped on my power cord, as when she went passed, I went to pieces. I went from a fast strong run, to the Ironman shuffle. I was losing over 1.5 minutes per km in time, and slowly saw third slip away from my grasp, and my run time slowly drifting out.

I got to the next turn 3km from home and cramped again, more cramp stop and I was away. At this point 5th and 6th in my age were not to far away, a few minutes. I had to hold strong for any chance of Hawaii.

The last 3 km was tough, trying to run fast but not being able to. I used to have nightmares about this and they were coming true. I managed to get to the finish chute and checked my watch. As I said I had not started my watch until after the swim, I checked my watch and saw that it wasn't going to be a PB (9hr 50m 49s) but sub 10hrs on a very tough day, I mentally couldn't add 59 minutes to the time I saw on my watch.

I decided that there was plenty of time to enjoy the finishing line, and I did. High fiving the kids, making areoplane moves etc. About 10m short of the line I heard Fee, Margreet, Wendo and Belinda Granger call out. I turned to say hi and cramped big time. I couldn't move and had flash backs of IMNZ, where I stood for 10 minutes 200m from the line with severe cramps and watched a PB disappear.

After about 15 seconds of hobbling, I crossed the line. It was at this point I realised and couldn't believe that I had done 9hr 50m 49s (seriously). Equalled the PB, why did I waste time with those kids?. I had run 3hr 25m for the marathon, a 20 minute PB. Fourth in my age, 43rd across the line.

Unfortunately, I missed out on Hawaii, but I did have a great day, and learnt alot about patience and racing controlled.

Dingo - Bike

After a slow transition (shoes weren’t allowed on bikes, unless pro) I got on to the bike, and headed out for the first of 3 x 60km loops.

Turning the first corner and feeling the wind I knew it was going to be tough. Once I neared the first turn (25k) after spinning in to the wind forever, I started looking for ‘B’ on the back of the legs of those returning from the turn. What? I am third, I can’t be third, this is ridiculous. I got a bit of adrenalin and rode hard with the wind and moved in to second spot, which I held on to for the rest of the lap. I saw Lisa was in front and possibly leading the race.

I got to the end of the lap where Wendo, Fee, Margreet and Christian were going absolutely mad. I made the turn and started the second lap, and couldn't believe that the wind had become stronger, bugger.

About half way to the turn I was caught by a couple of B's. I managed to ride with them for 10k just sitting on the back, and evaluated the situation. I watched my heart rate start to climb high, and the speed increasing to what I thought was too fast for the wind. I remember the words of Yoda (John) saying that patience is important and don't blow yourself for the run. I looked at the size of the quads on these guys and realising they were twice the size of mine, I let them go, and thought I will see you on the run.

About 90k in to the ride I really started to struggle and found myself losing focus.
I struggle through to the end of the lap, getting passed by another B and moving down to 5th. The gang were still at the turn, as I turned yelled some profanity, followed by "can you believe the wind has got stronger'. At awards night, we were informed that winds reached 60km/h during the ride.

I made it to the next aid station, and decided to get on the coke. I started sipping on the coke and after a few minutes I was 100% better. I managed to put in a strong last lap pulling back some lost time, and headed for home, thinking that it was a well controlled ride, and felt very confident heading about the run. I also knew I had about 10 minutes on John at the last turn. Just before the transition I finally caught Lisa who was third. We had a small chat and headed into transition a few seconds apart (I got line honours this time). Ride time 5hrs 24mins, 20-25 minutes slower than planned.

Dingo - Race Day - Swim

The day had come. Awaking about 3am to get LOADING, the first thing I saw was a white flash, and then a large bang. Oh CRAP it’s a thunder storm. I then realised that it wasn’t someone showering, it was POURING. I walked out to greet the world to see Lisa a little white, she was outside and observing the storm, verdict – IT WASN’T GOOD.

We departed the house about 4am, and the flooding on the road showed that this storm had been here for a while. There weren’t many people at the start when we checked in, but the numbering tent quickly filled as athletes refused to go out into the pouring rain (oh by the way it was 10 degrees). Gina and John had managed to corner Ken, who hadn’t decided whether the swim was to be cancelled. So we waited.

A brief pause in the rain gave athletes enough time to run out and prepare there bikes. It was funny to watch people trying to dry their seats and top tubes, as it was obviously going to rain again. And it did. The wind was cyclonic and wasn’t blowing the storm away. It was only blowing rain in at a horizontal position. After a few minutes of preparing, the rain started again and everybody ran back to the tent.

About 5:30am, it was advised that the swim was a go and race was delayed till 6:30am. SWEET. I was really looking forward to a swim.

Transition shut at 6am and everybody walked to the pier and realised that the crystal clear water of the past week had turned in to a grey ugly washing machine. All week the athletes were informed about this spectacular race opening that was to occur. When the lady started signing the national anthem and the arrival of the helicopter I thought, ‘WOW, that was amazing’ (sarcastic tone). Why is it that singers can’t sing the anthem properly, and want to put their own signature to it? But then it happened, the fly by, made by the RAAF in the acrobatic jets. Being a major fan of the RAAF, and having a childhood dream of being a RAAF Pilot, this was a great start to the day.

After the jets had passed the cannon started us off, and the wide swim start made first few hundred metres a real easy job. No nightmares of Forster or other tight starts. I quickly found myself in clear water after starting on the front line (orange caps) behind the pro waves about 30m off the jetty. I managed to hold myself clear of the congestion next to the pier and found myself swimming very easy. The chop for the first part was small , 1-2 feet and didn’t affect me at all. After about 10 minutes of swimming I started to notice that oranges caps were changing to pink and green. I remember thinking to myself that these pros need to do swim work.

The swim turn was about 40m past the end of the pier, and it was the first time that you got to experience the real size of the chop, sorry waves!. Turning the can I joined a group of green and pink caps, and a few orange. At this point the swell had picked up to about 4 feet as the pier no longer protected us. The swell was coming across the course which occasionally picked you up and moved you about 3m closer to the pier. I made a wide arc to steer clear of the pier and headed for home. One little pro wom a n was inside me, using me as protection from the swell, but unfortunately every 50m or so a wave would pick me up and dump me onto her. After a few minutes of this she got the picture and jumped on my feet. I had done more ocean swimming than pool swimming for this race and this played as a major advantage for me, and the swell didn’t bother me at all, while other members of the group continually stopped to get air and compose themselves.

Getting back on to land, I thought I had a slow swim, but with conditions and the length of the course, I would be happy with low 60 minutes. When I stood I saw 58m, so I was happy. Just after crossing the line I saw Lisa just in front of me (1 second), wow I had a pretty good swim. If only I knew earlier I would’ve gone for line honours. I checked my watch for eaxct time and relaised I hadn't started it. I started about 59 minutes late. Swim time 58:45, 5 minutes slower than race plan.

Dingo's Day in WA - The Build

Everyone else was doing one so why not me?

THE BUILD UP

Leading in to the race I didn’t know whether I was more excited about racing or the holiday to come, as I didn’t take my usual Winter overseas junket this year, and was in much need of time off. Training through the Sydney winter sucked, it was cold and wet, especially those last few weekends where it poured and poured and poured and only those doing WA were out there training (and Damo and Mark – thanks guys). I truly feel sorry for Fiona and Grace training in London and Melbourne winters.

Anyway Gina, Lisa and I departed for WA on Wednesday before, leaving a cold Sydney arriving in a warm Perth. After collecting our Ironman Family Car (white Tarago – every triathlete had this car, it was truly a sight) and squeezing the three bikes in, we made the 2 ½ hour journey south to Busselton. Just before arrival it was decided to drive part of the bike course, and we joined it at turn 1 (about 25km into the lap). I am afraid to mention this but all three of us got out of the car and felt the road, to see how smooth it was. We were all happy. Driving the course we couldn’t believe how truly flat it is, and we discussed how fast it would be if conditions were right.

Upon arrival in Busselton we headed straight to the jetty, and let me say, the photo on the website does not actually show how beautiful this place is. Looking at the road and the swim course, you could tell we were excited.

Off to the accommodation and Gina did a FANTASTIC job. We stayed in Abbey, about a 10 minute drive to Race HQ, but who cared. We were across the road from the beach, and a truly magical place. This water is soooooooo clean and blue.

On Thursday morning we all arose (John, Lisa, Gina and I) to head to the official swim session. They close the pier between 7am -9am to boats and had buoys and life guards there to keep the peace.

We got there a little early arriving at 6:30, and got ready. Picture this, suns up at 4am, not a cloud in the sky, absolutely no wind, Indian Ocean like glass, it was the PERFECT race day (only 4 days early).

Anyway, we couldn’t wait to get wet, but everybody was hesitant about going in first, it is Great White territory. A few short words to the life guards, promising sharks had never come in the bay (the bay is 20km long!), and Gina was off on one of her PASSION swims, leaving Lisa, John and I wondering what happened. It didn’t us take long to get in, and I have spoken to a few of you about this, but from about 20 metres off shore there was a school of fish that stretch for about 300 metres up the side of the pier. There were literally hundreds and thousands of fish. The water was so clean and fresh that you could see forever. We swum about 1km off shore and then just floated and snorkelled as best we could. The marine life is spectacular, and friendly too. A massive cod was interested in my toes on this day, and over the next few days Lisa and I were bitten by crabs.

From here on in we just chilled and watched movies, swum at beach and prepared (carbo-loaded). On the Thursday night everyone came around for BBQ including Charlotte, Christain, Fiona, Wendo and Phil (sorry Rod we couldn’t find you).

As I said the Thursday morning was perfect race conditions and this was the last we saw of that. Over the next few days, the wind that Pete told me about came. It grew harder and harder each day. Temps got colder and colder each day, and the sun slowly disappeared.

Phuket 1/2 Ironman by Grace

Grace was second in her age group .. here's a report from her:

"Just finished!

Far out - tougher than Ironman that's for sure. What is it about me and Asian
countires and hills? Bloody horrendous hills, horrendous swim but overall good
race.

13th woman overall including pros, 2nd in my age group - she beat me by less than two minutes! Oh well.

[Ed note: Among the pros - Sam McGlone, Laura Bennett, Belinda Granger, Carol Montgomery - a top level field]

Best bit - I beat the other model - the Ralph Lauren one who's been doing tris
for a couple of years and only got her by a couple of minutes. Ran her down
in the run YAYAYY! She was a swimmer through college and a sprinter, runner etc...

I ran passed her and said c'mon run with me let's pick it up but she started walking.

My swim was about 35min I think - My God I wanted to pull out after 200m! It was
horrible - trying not to panic etc. Gotta do somethihg about this.

Bike - bloody hilly , LOST MY CHAIN TWICE - Bloody hell gotta get that right
I think about 1hr52 which is pretty good on that course. heart rate was about 165.
Didn't draft at all - did it all on my own - excellent for my confidence on
the bike as I had a secret little fear that I had only done well in other
races because of drafting - now I know I am strong.

Run - legs were a bit smashed - definitely more so than after Shep but that is to be
expected and I think I probably did an okay run. I kept my heart rate at 175 was pretty stuffed. I think I probably ran about a 55 min - considering how i pushed it
on bike im happy with that.

[Swim 35:58 T1 1:47 Bike 1:48:50 T2 1:10 Run 56:09 Total 3:23:52]

Love u all!

BRING ON ARIZONA!!

Grace"

Roth 2006 Tour

Come and experience racing in front of 100000 spectators!


Trip includes:

- Accommodation and breakfast 1k from swimstart
- Race entry fee
- General transport from and to airport, training, trips etc etc
- Daily lite training on the course
- Daily and evening trips optional eg. Visit nuernberg, beergardens etc
- Local knowledge and language taken care by simone rank and john hill
- Nonathletes catered for

All this for only $1450 per person+ airfare! Rothmates $1150 (excludes race fee)
Be quick, limited places!!!

For more info contact us on
Email: fastgear@bigpond.com
Phone: 02 9365 0409
Mobile: 0408 249 106

ATS Series - Race Sked

Round 1 - ATS Race 1 Canberra Capital Triathlon
Sunday, 29 January 2006

Round 2 - ATS Race 2 City of Perth Triathlon
Sunday, 5 February 2006

Round 3 - ATS Race 3 Hobart International Triathlon
Sunday, 19 February 2006

Round 4 - ATS Race 4 Gold Coast Tri - Luke Harrop Memorial
Sunday, 5 March 2006

Round 4 - ATS Race 5 Port Stephens Triathlon
Sunday, 12 March 2006

Round 6 - ATS Race 6 Mooloolaba Triathlon
Sunday, 26 March 2006

Round 7 - ATS Race 7 Australian Championships Geelong
Sunday, 16 April 2006

2006 World Champs - Lausanne

Triathlon Australia is proud to announce the introduction of the brand new Australian Triathlon Series! Triathlon Australia has been working closely with all Race Directors involved to ensure that this year's series provides the Australian Triathlon Community with some of the best quality racing opportunities on offer in Australia.

The ATS events will also serve as the official selection events for those athletes intending to qualify to represent Australia at the 2006 World Triathlon Championships, Lausanne, Switzerland. So for any athlete across the Elite or Age Group categories wishing to go to Switzerland competing in this series is a must!

Kurnell Entry Deadline

From Tri NSW:

Entries for the stalwart of inner CBD racing are open now and you can enter on-line through the secure facilities at www.trinswrace.org, with the early entry deadline fast approaching on December 10th and late entries (at a higher price) open until December 13th at 5:00pm or until 500 competitors have signed in – we will maintain a short waiting list - however once 500 entries have been received there’s no guarantee later entries will be allowed to race, unless there are withdrawals...

Thredbo Training Camp

Friday Jan 20 - Monday Jan 23

Thredbo Alpine Hotel - short walk to AIS/Thredbo Alpine Training Centre

The schedule will include: swim, bike and run training
(more details closer to the camp)

Rate: $130 pp, per day twin/triple share
$160 pp, per day single

two or three night package

Package includes: accommodation, meals, unlimited use of pool/gym

Kosciuszko Park Fee - $16 per car per 24 hours


for those interested please confirm by emailing me back to secure your place followed up with the 100$ deposit reqd or full payment to me in an envelope,advise card details or direct deposit

JH

The Marathon in WA!

We left Sydney airport Wednesday morning and arrived in Perth that same day to a lovely warm place and drove Busso, arriving in the arvo to the house we were staying in, which had a beach 500m from the front door.

With the flight we gained three hours and so soon after unpacking we prepared our bikes and went for a run and a little swim near the famous "jetty".

Busso is an absolutely beautiful place with a slow, casual and relaxed feel. The days leading up to the race were absolutely brilliant with little wind, no rain and a perfect temperature. Each day the wind got a bit stronger and by Saturday we hoped that the wind we got that day was going to blow itself out before the race.

The forecast called for a thunderstorm on race day but we actually got it the Saturday night so going to bed I had hoped to awake to a nice sunny morning. Oh no, I was wrong. The storm stayed all night and it was pouring with rain. Driving all the way to transition where we checked in, we were told that the race was delayed until 6.30.

I stood in the 10 degree temperature waiting for the lightning and rain to go away so I could put my nutrition on my bike and get the wetsuit on. The rain eventually did stop but it was still cold, overcast and very windy. We walked to the water where there were waves you could surf on.

We set ourselves in our positions and the cannon went off and we were swimming. After about 200m I was in a clear space and trying to focus on my technique, finding it difficult to do as the waves were so big that each breath I swallowed a litre of water. So I decided to breathe on the other side where I saw the kayak lady paddling with me in pink and I knew I was in front.

After swimming out past the jetty and turning around a big buoy, the water was even rougher. I nearly was thrown into the jetty by the waves. A few orange caps swam past me so I decided to follow them still having the lady on the kayak following me. Coming back along the jetty whilst swimming I heard people calling out my name (it was Margreet, Wendo and Fee). I was going to wave to them but I reckon I would have ended up elsewhere if I had a stopped so I kept going.

This side of the jetty felt very long and I couldn’t wait to get to the finish. I saw the rope to follow and a pink cap caught up to me and passed me but I knew I was nearly out of there so I kept it to my swim as it was going to be a long day.

Coming out of the swim in 58 I ran up to transition with Angela just behind me we entered the tent together and I beat her out of there by a couple of minutes knowing she was going to pass me at any moment. But it took about 12km for her to get me and the other girl was only a few minutes ahead so I rode that lap with Angela until she and another guy got a yellow card for drafting. I smiled a little, and then I noticed something wrong with my shoe. It felt like it was getting loose so I asked the draft buster to call a mechanic for me but I kept riding.

With the strong winds, I was riding some parts at just 22km an hour and really pushing. Luckily it was flat so when I got into town I saw the Shimano tent and stopped. I took my foot out and all three screws were loose. I was also lucky Angela had the drafting penalty but I lost the guys I was riding with as it took about 5 mins to fix my cleat. I got back on my bike and was off again feeling really angry about what happened but I felt really good and at each turnaround I saw that I was getting closer to the lead girl.

I knew Angela would be chasing me. I caught and passed the lead girl and I can’t tell you how great a feeling it was knowing that I was winning. I had the lead female motor vehicle in front, the video camera man and the photographer and I flew back into town with Don calling out "Here’s the first female, Lisa Marangon."

I had a grin from ear to ear and was so pumped. I was on the third lap about 5km into it when Angela passed me and she was riding really strong. I started to feel bad and wasn’t able to keep up her. I ended up in the head winds on my own, doing that whole lap by myself and having Marilyn Mcdonald fly past me as well.

I got to the end of that lap and Dingo caught me (we came out of the water near each other and came in off the bike together) getting onto the run behind one of the cyclists with a pink third flag (that was one of my goals for the race) keeping that for about 20min then another girl passed me,

I kept getting stomach pains and needed to go to the loo but I would get to one and nothing would happen. I did this about five times (wasting a lot of time). My pacing on the run was ok but I felt really dehydrated and my right hip flexor was giving me quad and knee issues but I tried to run through the pain.

I stopped to walk for a little bit, it got better, then I tried running again and it got worse. With all these things happening I kind of mentally gave up but kept saying to myself I will make the top 10 so I would run again and seeing the other pros catching me I ran and walked and ran and walked til I got to the last turn around and said to myself "just finish off home". Not far to go, I gritted my teeth and finished strong.

Coming in at 10.26 and knowing I was top 10, I was very proud of myself. I really enjoyed this ironman and again experienced some new things. Keeping the feeling I had when I was winning will boost my determination for my next one. Take care and see you all soon in training!

Lisa Marathon

ps the after party was great!! ( -:

Weekend Training

This w end training...

Firstly theres no brat swim this w end as its next w end if on some
progs,if anyone wants to do manly swim on saterday aprox 6-7 am as a
hit
out before canberra please advise and I,ll put email out to confirm

Sat bike. 6 am york rd gates to waterfall return easy...
Or
if doing dam we,ll arrange easy to church point ride after 2-3 hrs

Sun bike 6:15 am york rd gates to kurnell with 40k hit
Or
Calga tt meet 7 am at start for 30 min warm up

JH on WA

Well I,m back from busso now and catching up on orders etc...i,ll write
my race report when I get a chance...i,ll outline the basics tho (don't
have times at hand)see below

Lisa...7th pro...was leading on the bike ...got some mechanical
probs,not drafting penalty as the ironmanlive said...great effort and
more experience under her belt,good dancer after too lol

Gina..dnf during run,stomach shut down,was 2nd girl in age onto the
run..great effort, needs to practice the nutrition more in race
conditions...was nearly there but few mods needed

Dingo...4th in age ,just missed Hawaii spot...best performance I,ve
seen
from him but plenty more up his sleeve coming I know it...practice
makes
perfect and he,s on the road to a sub 9:30 without a doubt

Yours truly...3rd in age and Hawaii spot...felt flat on the bike and
had
no legs(Hawaii and expo must of knocked me around more than I
hoped)..hung on for the always "its never over until its over"...dont
ask me how I got through 2nd half of bike..enjoyed the swim and run tho

Mone..best dancer and most pissed in bussleton,behind shane
smith...sporting a black eye after dallas threw her in the air during
there dance duo lol..lisa most in love dancer after dancing with
lother
leader haha

Insport 20% Off Sale

Need some running shoes?

I happened to notice the other day that Insport (there's an outlet somewhere in Westfield Bondi Junction) that is selling everything in the store at 20% off.

So Kayano's are down to $200, DS Trainers to $168 etc etc .. There aren't a lot of sizes so be fast. The new Kayano's I saw are priced at $260!! Ouch .. how many gels is that???

Dec 10 Swim + Run

BRAT RUN AND SWIM DECEMBER 10TH @MALABAR

LAST ONE FOR 2005 5km RUN 1&2K SWIM

Meet under LIFEGUARD TOWER - MALABAR BEACH. Malabar is the 1st beach after Maroubra, heading south. Turn LEFT off Anzac Parade at Cromwell Place, right into Franklin St and LEFT into Dacre St.

· 2.30pm start for run- entries close 2.15
· 3.30pm 1km swim start- entries close 3.15
· 4pm 2km swim start- entries close 3.45
· $15 entry for each race or $20 for both

Brat Christmas Drinks Friday

BRAT CHRISTMAS DRINKS

LAST DRINKS FOR THE YEAR

We are holding our Brat Club Christmas drinks at the ICEBERGS this Friday night, December 2nd. Come and celebrate another year with your mates at our clubhouse. If you get there early you can swim first. Look for members in Brat gear. Everyone is invited and friends too!